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If you are refueling after a workout with milk, you probably already know that you are benefiting from milk’s nutrition after exercise. Milk is a rich source of quality protein, electrolytes and carbohydrates, to name a few nutritional benefits.

Outside of the sports world, milk is most noted nutritionally not for its protein, but for its calcium content. While we know that milk has more benefits than just calcium, it is important to note that dairy is the number one source of calcium in the American diet and that dairy foods play an important role in ensuring everyone consumes enough of this key mineral.

Did you know that preteens and teens aged 9-18 years need 1300 mg of calcium each day? Calcium plays a role in the maintenance and growth of bones and teeth, contributes to the function of nerves and muscles including the heart, and regulates other critical body functions.

Milk, cheese and yogurt are inherently good sources of calcium not only because they contain it, but because that calcium is easily absorbed by the body. Many other foods are naturally rich in calcium (particularly dark green vegetables), but these foods have compounds in them which prevent the absorption of calcium.

The following are tips and charts you can use to make sure you are getting the proper amount of calcium:

For more information download this.

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.

Tired of your same snack routine? Try mixing it up with some of these options:

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.

Do you eat breakfast? The No Kid Hungry 2015 Hunger in Our Schools report is out, and it suggests you may not.

What’s the big deal with skipping breakfast? The simple answer is that hunger starts at breakfast. And every day, educators and administrators across the United States work with students who can’t learn because of hunger.

Breakfast is important for all students – for success in athletics and academics and for overall health – providing both energy and critical nutrients your body needs to perform at its best.

Participation in school breakfast programs does more than reduce student hunger; research shows that improved nutrition, including daily breakfast, and increased physical activity can lead to improved academic performance.

Students who eat breakfast tend to …

• Have improved test scores
• Exhibit better behavior
• Visit the clinic/school nurse less often
• Have better overall attendance
• Meet more of their nutrient needs
• Have more favorable weight-related outcomes (e.g. lower BMI, lower waist circumference, lesser likelihood of being chronically obese) in the short- and long-term compared to those who skip breakfast
• Start the day ready to learn!

Milk remains a core component of the school meal program. When compared to other drinks, milk is the single largest contributor of beneficial nutrients and the number one food source of calcium, potassium and vitamin D in student’s diets.

According to the 2015 Hunger in Our Schools report, a majority of educators (59 percent) say “a lot or most” of their students rely on school meals as their primary source of nutrition. Connecting kids to programs such as school breakfast helps ensure they get the healthy food they need to learn and grow.

But just offering breakfast is not enough. A recent report released by the Food Research and Action center (FRAC) revealed that of those Colorado students currently participating in school lunch, only 50 percent also participate in school breakfast.

Whether low participation is due to the stigma associated with eating breakfast in the cafeteria or for reasons of timing, the problem is usually tied back to the way that breakfast is served in many schools. Alternative breakfast programs, those programs that offer breakfast outside of the cafeteria, provide an answer to this increasing dilemma.

Can you play a role in the solution?

Be a champion for breakfast by advocating for the following alternative breakfast programs if one is not already in place in your school …

• Breakfast in the Classroom – delivered to each classroom for all students to enjoy during attendance, morning announcements and warm-up exercises.
• Grab ‘n’ Go Breakfast – served from carts located throughout the school hallways and near entrances for easy access to students as they head to class.
• Breakfast on the Bus – a grab ‘n’ go breakfast is offered to students as they load the bus.
• Breakfast after 1st period – often utilized at the secondary level to appeal to students who might not be hungry first thing in the morning.

Do you tend to skip breakfast? Take our quiz to find out what kind of breakfast skipper you are and get solutions to the “skipper” dilemma.

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.

The Fairview High School girls swim team is making waves. With 36 swimmers qualifying for state, Fairview has set a new school record for the number of swimmers who made the cut – a record the coaches attribute to the chocolate milk the girls enjoy after practices and meets.

The coaches have long valued the importance of quality nutrition for exercise performance. This value was emphasized by a visit from Registered Dietitian and USA Swimming Consultant, Jackie Berning, as well as the inclusion of research articles on chocolate milk and exercise recovery in the team handbook.

And they’re on the right track. Emerging research in adult athletes has demonstrated that one serving of milk post-exercise may help reduce muscle damage and improve muscle recovery – which in turn, may help the body perform better during its next workout. In fact, research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise.

“By having the support of our Colorado dairy farm families, we are able to follow through with providing quality nutrition to succeed at the next practice and the next meet, and be healthier students for athletic and academic success. The Fuel Up with Milk Grant makes this possible,” said assistant coach Francoise Bentley. “At the same time, the grant allows our athletes to be reminded about where their milk comes from, and that dairy farmers each day work hard to make milk available.”

“Our girls are excited for their milk after practice,” said Bentley.

Western Dairy Association and Colorado dairy farm families, wish the Fairview High School girls swim team the best of luck at the upcoming state meet!

Would you like to see your athletes excel both on and off the field by replenishing their bodies with white or chocolate milk? Your team could win funds to provide FREE milk for a season.

If your student athletes aren’t fueling up with low-fat white or chocolate milk, this is a great opportunity to get started!

Download the grant application here. Print, complete and mail back to WDA.

Application MUST be postmarked by June 12, 2015 for fall 2015 sports

Questions? Please contact Jenna Allen, Western Dairy Association’s Director of Nutrition Marketing & Affairs, at 1-800-274-6455, 303-451-7711 or visit WesternDairyAssociation.org.

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.

Ahh — winter in Colorado! Days of below freezing temperatures and inches of snow, mingled with sunny days and warm temperatures that make you double check the month on your calendar.

When the weather is unpredictable, it’s really easy for our healthy eating habits to be just as up and down. One thing that can help with consistency in our behaviors is to plan ahead.

Why not pick a few of these tricks to keep your diet healthy all winter long?

1. Make a smoothie with milk, Greek yogurt and your favorite fruits. Even if your favorite berries or peaches aren’t in season, grab a bag of frozen fruit from the freezer section. Adding frozen fruit to your smoothies helps create the perfect creamy texture.  Keep a batch in the refrigerator for two to three days — you can even leave the smoothie in the blender and re-blend before you enjoy a serving.
2. Have a yogurt parfait by layering vanilla yogurt, sliced berries and toasted almonds. This can be done in a pretty glass or in a small plastic container with a lid — ready to grab on your way out the door for a quick breakfast on the go.
3. Keep oatmeal in stock at home. Oatmeal is a quick, healthy snack packed full of fiber. Next time you make oatmeal, use milk in place of water and top your hot cereal with sliced bananas. Cooking your oatmeal with milk adds eight grams of protein to each serving, keeping you full until lunch!
4. For lunch, pack small containers of cottage cheese and diced tomatoes with a sprinkle of black pepper. Cottage cheese is a great source of calcium and protein. Round out your meal with a piece of fruit and some whole-grain crackers.
5. Instead of using sour cream, combine plain Greek yogurt with your favorite dip mix. Keep your dip in the refrigerator; it helps you to remember to enjoy more fruits and vegetables, such as carrot and celery sticks.
6. Instead of using salt in your vegetable soup, sprinkle parmesan cheese on top. The salt in the cheese boosts the flavor, plus you are punching up the nutrition in your meal with dairy.
7. Even though you aren’t sweating as much as you do in the summertime, you still need to drink plenty of fluid — strive for eight glasses a day! That can be water, milk, 100-percent fruit juice or other non-caffeinated beverages.
8. Sneak a few extra servings of veggies into lunch. Add spinach and bell pepper strips to your turkey and provolone sandwich or wrap.

Following these ideas can keep you healthy and strong all season long!

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. 

For many winter athletes, this time of year means preparation for the state championships. And if the upcoming showdowns have you traveling out of town, we’ve got you covered.

These 6 tips can help you meet your performance nutrition goals while on the road:

1. Fuel up with carbohydrates and protein. Whether eating out or packing your own foods, make sure to continue to emphasize carbohydrates at each meal. Carbohydrates serve as fuel for active muscles and act to replenish muscle energy stores post-exercise. In addition to carbohydrates, make sure one-fourth to a third of your plate is protein-rich foods. Choose foods such as meats, fish, poultry, eggs, beans, nuts, nut butters and dairy foods.
2. Pack smart. Oftentimes, athletes have specific foods they enjoy pre-/post-workout. If that’s you, and those foods will not be available where you’re going, prepare a “travel pack” with snacks and beverages that support your performance eating plan. Try packing trail mix with dried fruit and nuts, fresh whole fruit, bagels with nut butter, dry cereal and sports drinks. If you have a cooler, throw in some string cheese, yogurts, sliced/cut fruits and vegetables, and single-serve chocolate milks.
3. Choose wisely. If traveling has you eating out, consider these tips and tricks:
   1. Fast Food: Choose items that emphasize protein and carbohydrates such as a grilled chicken sandwich or hamburger. Steer clear of fried or breaded items, choose a side salad or fresh fruit in place of fries, say “no” to supersized options and don’t be afraid to special order – asking to hold the condiments or dressings on the side.
   2. Choose Milk: Milk, both white and chocolate, is 90 percent water; contains electrolytes to replenish what is lost in sweat; has ample carbohydrates for refueling muscle glycogen stores; and has high-quality protein which helps with muscle recovery and repair. Enjoy an ice cold glass of white or chocolate milk, instead of soda, with your meal.
   3. Look for Key Words: Baked, broiled, grilled or steamed tend to indicate lower-fat cooking methods while dishes with the words fried, breaded, scalloped and basted tend to indicate higher-fat/calorie-dense cooking methods. High-fat foods tend to sit heavy and may not be ideal prior to activity.
4. Stay hydrated. Water is the most important part of any athlete’s diet. And while the goal is to drink enough fluid daily to prevent thirst and to stay hydrated prior to the big match or game, drinking enough fluids while on the road can sometimes be a challenge. Take along a large water bottle and aim to fill it up two to three times throughout the day (even if that means stopping at all of the rest stops along the way!).
5. Don’t forget breakfast! True, it’s just one meal, but breakfast is the most important meal. Eating breakfast gets you started on the right foot for the day, and research shows it can even improve nutrient intakes, enhance your sports performance and help you get good grades in school. If your hotel offers breakfast, choose a meal with protein and carbohydrates – such as toast or a bagel with peanut butter, cereal with milk or yogurt with a hardboiled egg and some fresh fruit. If it doesn’t offer breakfast, see tip No. 2 for packing smart.

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.

Close your eyes and think of the least healthy food that you can think of. Do you dare call this a bad food?

Chances are that you didn’t choose this food because it is unhealthy in a biochemical sense, or a food that you simply don’t enjoy. In the contrary, most of us find that our favorite “comfort” foods are what we consider “unhealthy.”

But, most of the time these foods aren’t inherently “bad.” The trick to enjoying comfort foods is enjoying them with other healthy ingredients or side dishes. Most “unhealthy” meals are actually just lacking variety or are too large in serving size.

If you are trying to make healthier meal choices this season, adding variety and thinking creatively about your favorite dishes can help to break down those negative connotations towards some of your favorite foods. The following are a list of common comfort foods with ideas to improve their nutritional profile.

Comfort Food No. 1: Pizza

Pizza may be the comfort food most commonly under “nutrition attack.” But, making (or ordering) a pizza with the right ingredients can be satisfying and nutritious.

Think of a piece of pizza as you should most meals, considering the MyPlate for healthy eating guide. The correct serving of whole-grain crust topped with cheese, meat and veggies provides a grain, a serving of dairy, protein and a vegetable serving.

The trick is to avoid doubling up on one food group (people tend to double up on protein with pizza) and making sure that the pizza has plenty of vegetables and fruit (think pineapple). Serving pizza with a fresh green salad instead of bread sticks or dessert pizza helps many enjoy pizza guilt-free.

Comfort Food No. 2: Grilled Cheese

One slice of natural cheese is not only delicious warmed between two slices of bread, but counts as one of three recommended servings of dairy people need each day.

Choose flavorful whole-grain breads — finding a whole-grain bread you enjoy is important for obtaining “comfort” food status.

Feel free to be creative with add-ins, such as basil or tomatoes, and serve with a bowl of vegetable or bean soup. 

Comfort Food No. 3: Lasagna

Helping in the kitchen? Suggest adding color to your family’s lasagna through vegetables — it’s an easy way to add extra nutrition to lasagna.

Try alternating spinach, zucchini or eggplant layers in between noodles. Most people can’t taste the difference once it is baked together and the added fiber boosts the “nutritional appreciation” for this comfort food.

Comfort Food No. 4: Mashed Potatoes and Gravy

Try potatoes in their natural state by adding healthy toppings to a baked potato — shredded cheese, broccoli and cooked beans are all popular choices.

Or try skipping the gravy and mashing potatoes with one-percent or skim milk, fresh garlic and parmesan cheese.     

Comfort Food No. 5: Bacon and Eggs

If it’s your turn to make breakfast, don’t feel like you have to shy away from these comfort ingredients.

A frittata or omelet can be a great way to add healthy ingredients to an egg breakfast. Instead of serving slices of bacon, add chopped bacon and vegetable to an egg dish to cut calories. Remember that milk, cheese and yogurt are all healthy dairy choices and the Dietary Guidelines for Americans recommends three servings of dairy each day.

Sprinkling up to 1.5 ounces of cheese on an egg dish enhances the flavor and counts as a serving of dairy.

Comfort Food No. 6: Chocolate Cake

Equally as delicious, with more protein, calcium, potassium and Vitamin D, is chocolate pudding. Try satisfying your sweet tooth by making a box of instant chocolate pudding with one-percent cold milk as a satisfying and guilt-free comfort treat.  

For more delicious recipes, visit NationalDairyCouncil.org. 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.