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It is well known that weight-bearing activities such as walking, running or weightlifting stimulate bone development. Bones, like muscles, get stronger when they are used. But is activity alone enough to maintain strong bones?

Registered dietitians who specialize in sports nutrition recognize that, in addition to physical activity, consuming sufficient amounts of both calcium and vitamin D is necessary to promote optimal bone health.

Calcium’s Role in Bone Health

Calcium plays many vital roles in the body, including participation in blood clotting, nerve and muscle function and some enzyme reactions. Still, calcium is most commonly known for its important role in helping to build strong bones and teeth. Ninety-nine percent of the body’s calcium is stored in the bones and teeth and helps to make up bone’s mineral structure ̶ the other one percent is in blood and soft tissues.

Because of calcium’s widespread need in many body functions, when dietary calcium levels are low, the body steals the calcium it needs from your bones. After an extended period of time, this borrowing can cause bones to become porous and weak. Eating foods rich in calcium can help prevent this bone weakening for most people. Think of dairy and other high-calcium food sources as a security system; when milk, cheese and yogurt are eaten regularly the system prevents theft of calcium from your bones.

Vitamin D’s Role in Bone Health

Vitamin D, “the sunshine vitamin,” as well as potassium and magnesium helps the body absorb calcium, which as mentioned, is critical to bone health. Fatty fish such as salmon and tuna are good sources of vitamin D. Fortified with vitamin D, milk is also a good source of vitamin D along with the essential calcium and other nutrients needed for healthy bones and bodies.

Building Bones for a Lifetime

Choosing calcium and vitamin D-rich foods is an important part of any diet, regardless of age. But choosing these nutrient-rich foods is even more important for teens and teenage athletes who are at the peak of their bone building stage of life. Ninety percent of the body’s skeletal development is completed during childhood and adolescence (before age 30, for most people). Girls reach 85-90 percent of their peak bone mass by age 18, while boys reach theirs at age 20. Past this peak bone mass stage, and throughout life, bones are constantly changing and growing and calcium and vitamin D remain important nutrients.

Four Quick Tips for Promoting Strong Bones:

• Exercise. As mentioned, bones, like muscles, get stronger when they are used. Weight-bearing activities such as walking, running, hockey, football, gymnastics, soccer, tennis, volleyball, weightlifting and basketball can help promote bone health. Choose activities you can enjoy every day, even if you don’t play them competitively or on a team.
• Safely enjoy the sun. The body naturally produces vitamin D when exposed to the sun. Still, overexposure to the sun can be dangerous, increasing the risk of skin cancer. Talk to your doctor about a sunscreen regimen that will work for you.  
• Choose calcium and vitamin D-rich foods post-exercise. White or chocolate milk are calcium and vitamin D-rich and also provide other nutrients, including high-quality protein, which make them an ideal post-exercise recovery beverage. Drinking three cups of milk each day provides about 90 percent of your recommended daily value of calcium and 75 percent of recommended vitamin D.
• Use food trackers like SuperTracker on choosemyplate.gov. Track the vitamins you receive in your diet to ensure that you are achieving the right balance of food and nutrients for optimal nutrition and bone health.  
• Try tasty food sources of calcium and vitamin D instead of supplements. These foods are quick to prepare and are nutritious options before and after exercise:
• Oatmeal with milk. Prepare oatmeal with milk instead of water for added nutrition, and sprinkle with nuts or berries for extra flavor.
• Fruit smoothie made with milk. Blend yogurt, frozen or canned fruit and milk in a blender for a refreshing snack.
• White and chocolate milk. Cow’s milk is nature’s sports drink with carbohydrate, protein and electrolytes to refuel, recover and rehydrate the body after a workout.
• Mushroom, spinach and cheese omelet. Add other vegetables for a nutrient powerhouse breakfast, lunch, dinner or snack.
• Cheesy tuna melt sandwich. Choose whole-grain bread toasted or broiled in the oven.

Whether you’re recovering from a recent stress fracture, mending a pulled muscle, or hoping to avoid any sports-related injury, the foods you choose are vital to both injury recovery as well as injury prevention.

Rather than wait to improve your “diet” after an injury strikes, strive to choose quality, nutrient-rich foods each and every day.

Keep these nutrients in mind for injury recover and prevention:

Protein: Beyond protein’s well-known role in building and repairing muscles, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones — all of which are crucial to injury prevention. Additionally, protein is a key component of the cells within the immune system, making an adequate intake important for preventing illnesses.

Should you find yourself sidelined with an injury, make sure you are getting enough protein for its “healing” qualities. Try choosing protein-rich snacks such as Greek yogurt, cheese and crackers, apples with peanut butter or a handful of nuts and seeds. No need to go overboard with protein supplements — foods provide the protein you need as long as you are choosing nutrient-rich protein sources with snacks and meals.

Carbohydrates: The first source of energy for exercising muscles is carbohydrates. When carbohydrate intake is adequate, the body can use protein for its functional role in building and repairing. With too little carbohydrate in the diet, the body uses protein as fuel, thus, hindering your ability to recover and heal from an injury.

It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates, including grains (breads, tortillas, bagels, rice, noodles, etc.), fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way — filling 20 percent of their plate with fruits, 20 percent with vegetables and 20 percent with grains. Enjoying three servings of dairy a day also provides carbohydrate in addition to high-quality protein.

Omega-3 Fatty Acids: Found in fish, walnuts and ground flaxseed, omega-3 fatty acids may help reduce inflammation and speed your bodies recovery efforts — necessary for post-exercise recovery as well as recovery from an injury or illness.

Try topping oatmeal with walnuts, adding ground flaxseed to a smoothie of blended yogurt and fruit, or enjoying some tuna and crackers for a light lunch.

Vitamins, Minerals and Antioxidants: While all vitamins and minerals are important, some have more of a functional role in healing and immune health while some are considered antioxidants for their ability to combat oxidative stress (think “inflammation” in the body).

• Vitamin C is known for tissue repair, wound healing and immune health. Choose citrus fruits and green vegetables, they are good sources of Vitamin C.
• Vitamin A aids in cell growth and development, and overall immune system function. Try sweet potatoes, carrots, cantaloupe and apricots (the orange fruits and vegetables) for a healthy dose of Vitamin A.
• Zinc and other trace minerals are necessary for wound healing and immune function. Meats and seafood, in addition to whole and enriched grain products, will provide these key minerals.
• Calcium and Vitamin D are well known for their role in bone health and repair. Choose three servings of low-fat dairy foods daily; specifically fluid milk for the benefit of calcium AND Vitamin D.
• Antioxidants (such as Vitamin E, Vitamin C and beta carotene) are important for combatting free radicals that can cause damage to the body. Choose nutrient-rich, colorful fruits and vegetables, nuts and seeds.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.  

Whether they have lived in Colorado their whole life, or only for a few summers, it seems that every Coloradan shares the same top two secrets to a successful day in the mountains: sunscreen and snacks.

But, choosing what snacks to pack in your backpack can be challenging, especially when considering food safety.

Did You Know?

• Bacteria grows best on foods between 40-140 degrees (the temperature danger zone).
• All unpreserved foods should be thrown away if they have been out of the temperature danger zone for over two hours, or if cumulatively, they have been in the danger zone for four hours.
• If the outside temperature is over 90 degrees, the United States Department of Agriculture (USDA) recommends only keeping perishable foods outside of the refrigerator for one hour.
• Picnic favorites such as potato salad, fried chicken, deviled eggs or pulled pork tend to be high-risk foods  — they contain large amounts of protein and water, combined a perfect breeding ground for bacteria at warm weather temperatures.

Reading the warnings and risks for food borne illness can turn many hikers away from packing the nutrition they need to support their bodies during exercise. But proper planning can help you simplify packing healthy backpack choices while outwitting food-borne illness threats.

There is no need to miss out on refreshing and refueling refrigerated items like chocolate milk, protein-rich cheeses, or deli meat wraps when you are hiking. Dairy products, along with other foods, are safe to eat when kept below 40°F with ice packs.

Let MyPlate — visit choosemyplate.gov — serve as a packing list. Plan meals using each of the Five Food Groups (whole grain rolls, dried fruit and nut trail mix, string cheese and pre-sliced fruits and vegetables) to support your body’s nutrition needs.

The following are a list of foods and ideas that are SAFE and HEALTHY; must-tries on your summer backpack day hikes: 

• Water Bottle Ice Packs: Keeping foods out of the temperature danger zone is the number one step in keeping foods safe both at home and outdoors. Toss frozen plastic water bottles in the bottom of your backpack for the perfect ice pack. Frozen water bottles also provide a cold drink when they start to melt, the perfect treat on a hot day.
• Frozen Smoothies: Frozen fruit smoothies also make a great ice pack for keeping food cold. Pre-make smoothies and freeze in easy-to-pack containers. Once the smoothie starts to melt, and has served its role as an ice pack, it is a perfect refueling snack with natural, energizing carbohydrate, fluid for hydration and protein to rebuild hard-working muscles.
• Hand Sanitizer: Keeping hands clean is important for preventing food-borne illness, even outdoors. Pack baby wipes, antibacterial wipes or sanitizer to use before eating.
• Powdered Milk: Most low-risk foods like potato chips, toaster pastries and baked goods don’t always fit into a healthy, well-balance diet. Get creative with shelf stable foods. Add granola, raisins or other dried fruit and powdered milk to a sealable container. Add water, stir, and enjoy with a spoon during a hike.  
• Canned Tuna fish: Canned foods can make great backpack snacks because they don’t require refrigeration. Pack a light can of tuna fish and small bag of whole-grain crackers (don’t forget the can opener). Enjoy with cheese slices kept cool in your backpack for a three-food-group snack.   
• Fruit and Vegetable Dips: Avoid adding sugar, mayonnaise or whipping cream to fresh fruits or vegetables before you pack them, instead, enjoy vegetables with yogurt-based dipping sauces, like this Tzatziki Sauce (prepared just prior to heading out, and kept cool in your backpack until eating) or enjoy hard fruits like apples, pears and pineapple on skewer sticks. Add salsa to a softened cream cheese and enjoy with carrot sticks or pre-sliced Fruit and Cheese Fries.
• Grab and Gos: Pre-make wraps by rolling deli meat, slices of cheese, lettuce, carrots, cucumbers or any other healthy add-ins in a whole-wheat tortilla. Wait to add spreads until right before serving; most spreads are considered high-risk foods and are more likely to cause food-borne illness. Take along flavorful yogurt dip like this Roasted Red Pepper Yogurt Dip for dressing your wrap or sandwich instead.
• Low-Risk Foods: Foods that don’t require refrigeration, like these Banana Walnut Muffins, are easy to throw in a backpack.

Enjoy your next day outside by refueling with foods that are safe and nutritious from all Five Food Groups. Athletes that hike can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

Today, there are a lot of options available in the dairy case at the grocery store, and many people have lots of questions about milk substitutes. What are these popular non-dairy beverage choices, how are they made, and are they really adequate alternatives to cow’s milk?

Soy

Soy beverages are made from pressing soaked, cooked soybeans into a liquid similar in consistency to dairy milk. With slightly less protein than cow’s milk, soy beverage is often a preferred alternative to cow’s milk in a vegan lifestyle. It is commonly supplemented with calcium, vitamins A and D and occasionally with vitamin B12 and methionine (an essential amino acid) to more closely mimic the nutrient package of cow’s milk. Those who rely on soy beverage as a calcium source, must remember that soy is high in phytic acid, an acid that binds with calcium in the body and decreases absorption.

Almond

To produce almond beverages, processors blend almonds into water and strain the residue to create a smooth fluid. Almond beverages are often hailed as the “milk” lowest in saturated fat; however, fat-free cow’s milk and rice beverages contain no saturated fat either. Almond beverages are often supplemented with many vitamins and minerals; still, many marketed brands remain low in phosphorus, potassium and vitamin B12. Its low protein concentration appeals to consumers with soy allergies.

Coconut

Natural coconut milk, most commonly sold canned in the grocery store and used in Southeast Asian cooking, is a rich source of saturated fat, and contains about 500 calories per cup. The “dairy” version of coconut milk is produced by adding water to soaked coconut meat to reduce the calories. It is often supplemented with vitamins and minerals. In terms of fat, coconut milk is similar to reduced fat cow’s milk (2%), but contains much less protein.

Rice

Rice beverage is perhaps the most allergy-friendly alternative in the beverage aisle. With virtually no protein, rice beverages are often used by consumers over cold cereal, or as a sweet drink. It is made from brown rice, water and brown rice sweetener, and is commonly treated with barley enzymes that help break rice down into naturally occurring sugars. Its sweet flavor is also frequently enhanced by added flavorings. Additionally, some rice beverages are supplemented with vitamins and minerals that are not naturally found in rice. Although rice beverage is mostly allergen-free, consumers with celiac disease must be cognizant of barley enzymes commonly added to those available on the market.

Alternatives, yes. Substitutes, no.

Many of the non-dairy milk alternatives in the grocery store are touted as alternatives to milk, but are they really? It depends on your definition of alternative. If you are using “alternative” to suggest new options and choices, then yes, these products are alternatives.

In fact, healthy, balanced diets should include a variety of foods and beverages. However, when you eliminate three servings of cow’s milk, cheese and yogurt from your diet, it becomes more challenging to consume the essential nutrients you need during the day. Current Dietary Guidelines include three servings of dairy daily because scientific evidence shows that dairy products are safe and together, promote health benefits. Ensuring adequate nutrition and balancing the essential nutrients that a variety of foods provide is a critical aspect of being a healthy person.

Athletes who are looking to dairy beverages as a post-exercise recovery product must remember that carbohydrates and quality protein are behind the benefits of choosing cow’s milk. Research in adult athletes has shown that the high-quality protein profile of cow’s milk is well suited for recovery, containing both fast-acting protein for immediate recovery and slow-acting protein for long-term healing and muscle building.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

Each season and sport brings its own set of challenges — for spring and summer athletics,  outside temperatures require careful thought about body temperature regulation and adequate fluids, in addition to the consideration of nutrition for peak athletic performance.

It’s not uncommon to lose up to four cups of fluid (or two pounds of body weight) per hour of exercise in hot, humid conditions. The resulting decrease in strength and endurance can be surprisingly dramatic. In fact, dehydration can be the biggest hindrance to optimizing both training and recovery — with the effects taking hours or even days to recuperate from. Not only performance can suffer, potentially life-threatening symptoms of heat illness can appear if thirst is ignored or fluids are limited.

Signs and symptoms of dehydration include:

• Increased thirst
• Headache
• Muscle cramps
• Lack of concentration
• High perceived exertion during activity
• Trouble tolerating the heat
• Delayed recovery
• Dark urine and decreased frequency of urination

Take a peek at your urine. What color is it? If it’s dark and there’s not much of it, you need to drink more. If it’s pale yellow (think lemonade), you’re probably close to proper hydration.

So how much should you drink?

To stay hydrated and perform at your best, follow these simple rules:

• Drink 1-2 cups of fluid with meals — water, milk and 100 percent juice all count. Carry a water bottle with you throughout the day and sip on it regularly.
• Take a break every 15 to 20 minutes during exercise and drink two to three big gulps of fluid.

What should you drink before, during and after exercise?

Individual preference, including taste and energy needs, affect what you choose to drink.

For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in duration, or for training camps or long competitions, choose a beverage with carbohydrate and electrolytes.

Many sports drinks are designed to replace fluid and provide needed energy in the form of carbohydrates; most also contain electrolytes such as sodium and potassium, which are lost in sweat. For more on sports drinks see Sports drinks, gels and bars – oh my! Milk, both white and chocolate, also provide a natural source of carbohydrate and electrolytes.

Refueling with fluid after exercise is important. Take advantage of the recovery benefits of milk by enjoying a glass of ice cold white or chocolate milk within 30 to 60 minutes of completing your activity. Both deliver sufficient carbohydrates to refuel muscle energy stores in addition to providing protein necessary to rebuild and repair muscles after activity.

One word of caution: While uncommon, it is possible to drink too much fluid, which can lead to a condition called hyponatremia — when excess fluid intake causes sodium levels in the body to become diluted.

Sodium is an electrolyte that regulates the amount of fluid in your body cells; too little sodium can cause cells to swell. Symptoms of hyponatremia may be similar to those which are seen with dehydration, so it’s important to monitor weight changes, with a resulting weight gain signaling problems with excess fluid intake.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

You have committed to eating healthy and increasing physical activity, and have had a great week doing so. Then comes your busy weekend. You are out Saturday morning running errands with your family when, short for time and desperately hungry, they suggest your favorite fast food restaurant. Sound familiar?

The following is a list of recommendations for working through this seemingly dangerous situation: 

• Don’t Panic. You can find a healthy option at almost any place your friends or family members may choose. With a little planning, dining at a fast food restaurant can be nutritious.
• Memorize MyPlate. Especially when you are choosing a la carte items from a fast food restaurant menu. It is possible to build a healthy plate (half of your plate fruits and vegetables, ¼ of your plate grains, ¼ protein and a serving of either milk, cheese or yogurt).
• Let Us Lettuce. Fruits and vegetables will undoubtedly be the most challenging food group to find choices for at most fast food restaurants. Keep in mind that most restaurants are happy to add extra lettuce, maybe even tomato and onions, free of charge. Many fast food places serve fruit or fruit smoothies on the side and some offer salad bars as well.
• Sauce on the Side. Whether you order a burger, salad or Asian bowl, ask for the sauce or condiments on the side. You can determine how much you need for extra flavor. Salad dressings or special sauces can be especially dangerous, adding unwanted calories from fat. Most salads already have extra flavor toppings, come already dressed and won’t need the additional dressing.
• Forget the Fries. Or ask a friend or family member to share a side. While a fresh baked or boiled potato is a healthy choice at home, most restaurant deep-fried French fries are heavily salted and rarely can count as a true vegetable serving. Share a basket of fries as your dessert.
• Think Your Drink. Save money and avoid empty calories by skipping the “meal” order your entrée without fries and without a drink. Water, milk, chocolate milk, 100-percent juice or real fruit smoothies are all better options than soda when eating out.
• Need Extra Calories? Many athletes that have high-calorie demands know fast food restaurants can provide extra calories. Even when your calorie needs are high, it is important to keep MyPlate recommendations in mind and include all Five Food Groups with your meals.

Here are a few quick tips for choosing healthy options at different fast food restaurants:

Mexican:

• Choose soft tortillas over fried, crisp ones and whole-wheat or corn tortillas when possible.
• Fajitas are a great choice for helping to build a healthy plate.
• Ask for salsa or pico de gallo as a topping.
• Choose black or pinto beans instead of refried.
• Sprinkle low-fat Mexican blend cheese on your favorite dish to add extra flavor and additional nutrients and protein.

Asian:

• Choose steamed rice instead of fried.
• Choose dishes with vegetables.  
• When possible, ask for sauces and dressings on the side.
• Most Asian dishes are made without dairy products. Enjoy these dishes with a glass of milk.

Pizza:

• Think of a pizza as a vertical MyPlate. One slice of thick crust covers about ¼ of your plate as a grain and 1.5 ounces of shredded cheese is a serving of dairy. Add a layer of protein, fruits and vegetables to complete the plate.
• Hawaiian pizza with pineapples is a tasty way to add fruit to your pizza.
• Order the salad bar or fruit on the side instead of breadsticks or dessert pizza.
• Choose tomato sauce instead of BBQ or Alfredo sauce.
• Use proper portion sizes.

American:

• Try broiled or grilled instead of crispy or fried options.
• Look for “light” or “healthy” options on the menu.
• Add cheese to your beef or chicken burgers, sandwiches or salads to ensure a serving of dairy at each meal.

Your commitment to healthy eating and active living is worth it. With a little planning, dining at your favorite restaurants with your friends and family is an easy task while still following a healthy diet and lifestyle.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

Lasting trend or fading fad? The blended smoothie can be a challenging food to keep up with — whether it’s the hot new “must add” ingredient, the newest state-of-the-art blender or recommendations for decreasing sugar consumption.

The truth is, every smoothie is a product of the healthy ingredients that you make it with. Blend the right nutrient-rich foods together and you have a nutritious smoothie that tastes great!

It is widely recognized that fruits, vegetables and dairy foods are some of the most challenging foods to include in your diet. In fact, many Americans are falling short on these three key food groups.

Smoothies are an easy way to enjoy more fruit, and a great way to get at least one of the three recommended daily servings of fat-free or low-fat dairy foods. Looking for a way to include an additional serving of vegetables? Fresh or frozen spinach or kale can be a great smoothie add-in as well. Choose smoothie ingredients carefully to enhance the quality of your diet.

Smoothie Quick Tips:  

• Many smoothie recipes recommend adding honey or other sweeteners. Instead, opt for a sweeter fruit such as bananas or pears, which blend well and add sweetness without added sugar.
• Choose low-fat or fat-free yogurt, and look for yogurt with as little added sugar as possible.
• Experiment with Greek yogurt for a thicker smoothie with extra protein.
• Make sure you add either a frozen food or ice cubes to every smoothie for optimal frozen texture.
• Smoothie too thick? Add milk to frozen smoothies to make it easier to drink through a straw.
• For simple steps on how to make a basic smoothie, use the directions available at Western Dairy Association or try our Strawberry Smoothie, Peachy Orangeroo Smoothie or the Blues Buster Berry Smoothie.

Sinless Dessert Ideas:
Healthy smoothies can also help satiate a sweet tooth. Choosing the right combination of ingredients can turn your smoothie into a fantastic and nutritious dessert option.

Start with ¾ cup of yogurt and ¼ cup of milk plus the following ingredients to experiment with healthy versions of your favorite desserts:

• Banana Split — Blend a banana or two into plain or vanilla yogurt, top with a tablespoon of chocolate syrup with a cherry on top.
• Pumpkin Pie — Blend canned pumpkin, a banana or applesauce and a sprinkle of pumpkin pie spice into plain or vanilla yogurt, top with honey for added sweetness.
• Peach Cobbler — Experiment with Greek yogurt and blend canned peaches and a banana with ice cubes, top with cinnamon.
• Berry Cobbler — Blend a banana, frozen blueberries, a quarter cup of applesauce and a quarter cup of spinach into your favorite yogurt.
• Rainbow Sherbet – Combine a banana, cup of frozen mixed berries and third cup of orange juice blend into a flavorful frozen healthy treat.
• Raspberry Crisp — Blend frozen raspberries or mixed berries, canned or fresh peaches and your favorite yogurt (non-fat or low-fat plain, vanilla, raspberry or even peach). Sprinkle with brown sugar and oatmeal.  

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

Regardless of whether you’re a sprinter or a thrower, a baseball player or a swimmer, protein is an essential nutrient your body needs daily.

Beyond protein’s well-known role in building and repairing lean muscle, protein controls many metabolic processes in the body, aids in repair of body cells and assists with building and maintaining healthy bones.

While exercise is essential for building muscle mass, muscle growth only happens when exercise is combined with a well-balanced diet — one that includes high-quality protein. But how much protein do you really need and what type of protein should you be eating?

Determining Your Protein Needs

Protein needs vary based on your activity level, type of activity and overall caloric needs. The chart below gives you a good place to start:

Protein Needs
If you are:	Multiply your body weight (in pounds) by:
A recreational exerciser	0.5-0.7 g/lb
An endurance athlete	0.6-0.8 g/lb
A strength-training athlete	0.6-0.8 g/lb
An athlete in rehabilitation	up to 0.9 g/lb

If you multiply your body weight in pounds by the number or range above, this will give you grams of protein per day. For example, an endurance athlete who is 130 pounds would need approximately 65-104 grams of protein per day.

It is best to distribute your protein needs evenly throughout the day, by enjoying high-quality protein at meals and snacks. Some experts suggest 20-35 grams of protein at each meal — getting the remainder of your protein at snack time.

To put these daily recommendations into perspective:

Protein in common foods
Milk and yogurt (1 cup)	8-10 grams
Greek Yogurt	17-20 grams
Cheese (1 oz)	6-8 grams
Lean beef (3 oz)	22-27 grams
Lean pork (3 oz)	24-26 grams
Lean poultry (3 oz)	25-26 grams
Seafood (3 oz)	18-22 grams
Eggs (1 large)	6 grams
Beans (1/2 cup)	7-8 grams
Nuts (1 oz)	6-8 grams
Peanut Butter (2 Tbsp)	8 grams
Tofu (3 oz)	6 grams

Protein quality matters

Many foods contain protein, but the amount and quality of protein varies in each food. Proteins are made up of “building blocks” called amino acids.

Animal-based proteins — those foods such as meat, fish, eggs, milk and other dairy products — are considered high-quality proteins because they provide all of the essential amino acids our bodies need. Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all of the essential amino acids, but most plant proteins are lacking one or more.

This doesn’t mean that plant proteins aren’t beneficial. All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all of the necessary building blocks for muscle growth and repair.

Getting enough calories to meet energy needs

Eating enough non-protein foods is also important to help ensure that protein in your diet is being used to repair and build muscle. If your calorie intake is too low, your body may burn protein as a source of energy instead of allowing it to be utilized as the building blocks for your body’s muscles, cells and organs.

Remember, while protein is important for muscle growth and repair, carbohydrate is the body’s primary fuel source. Make sure you’re eating a balanced diet. Revisit Is Your Plate in Shape? for more on eating the MyPlate way.

Try these protein-powered meal ideas:

Breakfast

• Greek yogurt breakfast banana split — slice a banana in half and place in a bowl, top with one scoop each of vanilla and strawberry Greek yogurt, fresh berries and slivered almonds.
• Scrambled eggs with shredded cheese, fresh fruit and a glass of milk.
• Whole-wheat bagel with peanut butter, small banana and a glass of milk.

Lunch

• Tuna salad on whole-wheat bread, baby carrots and an apple.
• Turkey and cheese sandwich, celery with peanut butter, grapes and a glass of milk.

Snack Ideas

• String cheese, hard-boiled egg, Greek yogurt, apple with peanut butter, almonds, trail mix, edamame, cottage cheese topped with fresh fruit, or a smoothie made with yogurt, milk and fruit.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.  

1. Myth: Taking a vitamin supplement will cover 100 percent of your nutrient needs. Supplements cannot make up for poor food choices. While they may supply some vitamins and minerals, supplements do not contain all the nutrients found in food. Besides, foods taste better, plus it’s easier to remember to eat than to pop a pill. To get the 40+ nutrients your body needs each day, enjoy foods from each of the Five Food Groups.
2. Myth: Dairy Foods Cause Osteoporosis. Dairy foods provide a unique mix of nutrients including calcium, magnesium, phosphorus, potassium, protein and vitamin D that work together to help protect bones, by maximizing bone density and slowing age-related bone loss. The positive link between calcium in dairy products and bone health has been established for decades through dozens of clinical studies. In fact, a research review of 138 studies exploring the relationship between bone health and calcium intake, including numerous studies that used dairy products as the calcium source, found overwhelming evidence that lifelong calcium intake is one of the most significant factors for lowering risk of an osteoporotic fracture.
3. Fact: Dairy is the No. 1 source of calcium in the United States. Dairy foods are affordable, and delicious and their calcium is easily absorbed by the body. The National Academy of Sciences recommends Americans consume 500-1,300 mg of calcium per day, depending on age. Eating three to four servings daily of milk, cheese or yogurt can help you meet these recommendations. Teens and those over age 50 have higher calcium needs, thus eating four servings of dairy foods can help them meet these recommendations. Some foods naturally rich in calcium such as spinach, kale, Swiss chard, collard greens and soybeans are nutritionally-dense and provide many important vitamins and minerals. But they also contain compounds such as oxalic and phytic acids, which bind to calcium in the body and prevent absorption. In fact, the body absorbs only about five percent of the calcium in spinach compared to 32 percent from milk.
4. Myth: People with lactose intolerance should avoid all cow’s milk, cheese and yogurt. There are many ways to enjoy dairy foods, even if you are lactose intolerant. People with lactose intolerance have a hard time breaking down lactose, the sugar found naturally in milk. Someone with lactose intolerance will likely be able to tolerate foods with low levels of lactose. Drinking lactose-reduced or lactose-free milk, enjoying yogurt (yogurt, with live and active cultures, contains friendly bacteria that help digest lactose), choosing aged cheeses such as cheddar or Swiss that are naturally low in lactose, or drinking a ½ cup of milk with meals are all recommendations for enjoying dairy without intolerance symptoms.   
5. Myth: Milk contains antibiotics. Just like humans, antibiotics are given to cows when they become sick and need medical treatment. When cows are treated with antibiotics however, their milk is diverted from the rest of the milk produced on the dairy farm and disposed of. The treated cow is not put back into the milking herd until her milk tests free of antibiotics.  All milk in the United States, organic or not, is tested for the most commonly used antibiotics upon delivery to the dairy plant. Any milk that tests positive cannot be sold to the public.
6. Myth: Pasteurized milk is less healthy than raw milk. Pasteurized milk is the healthiest choice because it is the safest choice. Pasteurization is a simple, effective method that kills harmful pathogens found in raw milk without affecting the taste or nutritional value of milk. Formal pasteurization involves heating raw milk to a certain temperature for a specific period of time. Since its introduction more than 100 years ago, pasteurization has been recognized around the world as an essential tool for ensuring that milk and dairy products are safe.
7. Fact: A combination of protein foods and strength training is the winning formula for building muscle. Whey protein is a high-quality protein derived from cow’s milk. Compared to many other proteins, on a gram-to-gram basis, whey protein delivers more essential amino acids to the body and is absorbed quickly and efficiently. Try these whey protein recipes.    
8. Fact: Chocolate milk is a healthy drink choice.Chocolate milk tastes good and is an excellent source of nine essential nutrients- many of which are important for bone health. In fact, 90 percent of skeletal development is completed during childhood and adolescence. Yet more than 77 percent of children ages nine-19 do not meet their daily recommended intake of dairy foods. Chocolate milk is a delicious way to improve nutrient intakes. Chocolate milk also has the perfect balance of carbohydrate, protein, water and electrolytes that can fuel an active body.
9. Fact: Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance. 

Proper meal planning should always carefully include healthy snacks. Snacks are particularly important for athletes who need a constant source of healthy energy.

Athletes benefit from choosing snacks that include multiple food groups to help them meet daily recommended intakes of all Five Food Groups. The following is a list of easy snack ideas for athletes. Each snack provides a source of carbohydrate (energy for athletes) and includes multiple food groups to help round out the overall diet.

• Trail Mix: Mix a whole grain (granola, toasted oat cereal or pretzels) with a protein (soy nuts, sunflower seeds, almonds, walnuts, or peanuts) and stir with a tasty dried fruit for added flavor and a nutrient boost. Try dried cranberries, blueberries, mangos, apples or raisins — each are a healthy carbohydrate source and can be found in the bulk sections of most grocery stores.

• Peanut Butter and Jelly with Chocolate Milk: Half of a peanut butter and banana (or jelly) sandwich served with a cup of chocolate milk provides a source of whole grain, protein and dairy. Adding banana to your sandwich rounds this snack out with four of the Five Food Groups.

• Bran muffins: Take a nutritious bowl of milk and cereal on the go with an easy bran muffin recipe. Check the side of a box of bran cereal or the cereal’s website for a muffin recipe. Most recipes require combining milk, egg, oil, flour, baking soda and cinnamon to the cereal to create a fiber-rich snack to go.

• Cottage Cheese: This commonly forgotten snack food can be served with a variety of mix-ins. Looking to add more fruit to your diet? Add peaches to a ¼ cup of cottage cheese (add a pinch of cinnamon for extra flavor). Or enjoy with whole grain crackers (even your favorite flavored types) which can be a delicious way to scoop cottage cheese as an afternoon snack.

• Yogurt Dip: Pre-slice an apple, strawberries, pineapple or take along grapes and your favorite berries to school. Enjoy the sliced fruit by dipping them into a regular or Greek yogurt before practice. Sliced fruits are even more tempting to eat when they are paired with a creamy yogurt. Fruit and yogurt deliver carbohydrates, and yogurt is a serving of dairy which provides protein.

• Homemade Pita Pockets: Add shaved carrots, broccoli or cauliflower, diced ham and cheese to a whole grain pita. Keep it wrapped and in a lunch bag kept cool with an ice pack (or plastic bag of ice). Enjoy cool or try heating in the microwave 1-2 minutes. Homemade wraps are delicious any time of the day.

• Cheese Skewers: Foods are more fun to eat when you eat them off of a stick. String cheese or sliced block cheese is a nutritious and filling add-in that provides protein needed by athletes. Pack a skewer full of cheese and vegetables or try them dissembled in a bag in your chilled lunch sack.

• Greek Yogurt: Greek yogurt’s high protein content makes it a perfect snack for athletes. Remember to choose a yogurt that provides some carbohydrate, as well. Greek yogurt will provide energy and help fill you up, staving off hunger. Don’t like the taste quite yet? Opt for regular yogurt (it, too, provides protein) or try adding your own fruit or honey to the yogurt for a different taste.

• Oatmeal: Keep bags or packages of pre-measured oatmeal in your backpack for a quick snack anytime. Mix dried oatmeal with milk and cook in the microwave as a pre-practice snack.