- Dairy products are a source of protein, calcium and potassium to support overall health.
- Each week, include cheese, milk, plain yogurt and kefir to reap the nutrition benefits.
- Enjoy a yogurt parfait with fruit, cheese on a casserole or milk in your overnight oats.
Despite dairy alternatives like oat milk and coconut milk yogurt growing in popularity, dairy products have a lot of nutritional benefits. Not only are dairy products generally nutritionally well-rounded—containing a combination of carbs, protein and fat—they also include important micronutrients. Most notably, they are a good source of calcium and phosphorus, which are critical for bone health, and potassium, a mineral essential for blood pressure management. In this article, we highlight dairy products you should consider regularly incorporating into your diet and share their nutritional benefits.
Cheese
Cheese is rich in calcium and protein, which are highly bioavailable, meaning your body can absorb them more efficiently than most plant-based alternatives. It is very low in carbohydrates and rich in fats. One slice of Cheddar cheese contains about 10% of the daily value of calcium, 4 grams of protein and 5 grams of fat.
The fat in cheese is primarily saturated fat, so be sure to also eat sources of unsaturated fat throughout the week to reduce your risk of cardiovascular disease. Additionally, you can always choose low-saturated-fat cheeses if you prefer. It is recommended to limit saturated fat to 10% of your total caloric intake. Cheese can easily be added to salads and sandwiches or eaten as a snack with nuts, crackers or fruit. Combining it with carbohydrates can promote a nutritionally well-rounded meal or snack.
Milk
Cow’s milk comes in fat-free, low-fat, reduced-fat or whole-fat varieties. Fat-free or skim milk contains no fat, whereas whole milk contains about 4.6 grams of saturated fat per cup. All varieties are nutritionally well-rounded, containing carbohydrates and protein as well. This makes them a great post-workout snack! Milk is also rich in calcium and typically fortified with vitamins A and D.
Plain Yogurt
Yogurt a good source of protein, and it may also contain probiotics. Probiotics are microorganisms found in fermented foods that are especially important for gut health. They support the good bacteria in your gut that promote healthy digestion. There are a lot of yogurt options out there with varying macronutrient profiles. For example, Greek-style or skyr yogurts contain the highest amount of protein and have a thicker consistency than traditional yogurt.
The best option for you will depend on your taste preferences and unique nutritional needs. All are a good source of calcium too! However, be sure to read the nutrition label and choose an option with little to no added sugar. You might consider having your yogurt with fruit, nuts or seeds for fiber and granola for carbohydrates to make a well-rounded snack or breakfast.
Kefir
Kefir is a great source of probiotics and is lactose friendly—containing only trace amounts of lactose. Kefir has a texture similar to drinkable yogurt, but it has a more tangy taste. It is also rich in protein and calcium and is often fortified with vitamin D. There may be many more health benefits of kefir, such as reducing cholesterol and inflammation. Kefir mixed with fruit, like berries, is a great post-workout snack because it contains both protein and carbohydrates.
Our Expert Take
Despite many consumers turning to nondairy alternatives, dairy products have a lot of nutritional benefits. With a variety of dairy options out there, including ones suitable for lactose intolerance, you can probably find something that works for you regardless of your dietary needs or taste preferences. It is especially worth adding dairy to your weekly intake for its highly bioavailable calcium, a nutrient important for bone health and the prevention of osteoporosis.
