School is back in session, and making sure a key food group is included in your family’s diet can help keep everyone on the right track for the entire year. Experts recommend three servings of low-fat or fat-free dairy foods every day, which can lead to these three big health benefits for you and your family.
"It's important for all children to have breakfast," says Karen Bakies, registered dietitian and nutrition affairs director for the American Dairy Association Mideast. "Breakfast foods are usually rich in carbohydrates but lacking in protein. If you combine a protein source, like dairy, with carbs, it results in longer-lasting energy and helps you feel full longer." On average, one serving of milk, yogurt, or cheese provides eight grams of high-quality protein. Getting these essential nutrients in the morning can help energize kids.
Tip: In children's diets, milk is a leading source of protein and the number one source of calcium, vitamin D, and potassium.
“When kids start their day off with a nutritious meal, whether at home or school, research shows they have higher test scores, miss less school, and are more likely to participate in class,” says Bakies. “Kids who are hungry are more likely to visit the school nurse or clinic more frequently, and have a more difficult time focusing and paying attention in the classroom.” Incorporating healthy choices, like milk with cereal, a cheese stick paired with fruit, or a smoothie made from yogurt and fruit, can help your child perform better in the classroom.
Tip: If you have a picky eater, flavored milks have the same eight essential nutrients as white milk. Research shows that children who are given choices when it comes to drinking milk, such as fat-free flavored milk, drink more milk overall and have better-quality diets.
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Current recommendations note that kids who establish a regular routine of drinking milk at an early age are more likely to drink milk as adults. Consistent milk and dairy food consumption can have lifelong benefits, as research shows it is linked to improved bone health, maintaining healthy blood pressure and a reduced risk of type 2 diabetes. Set your child up for a lifetime of good health by introducing positive choices now.
Tip: Children are more likely to eat and drink what they see their parents or care-givers eating and drinking, so it is important to lead by example. Make yourself a breakfast smoothie with yogurt, or pack a cheese stick in your lunch while you're packing your child's, and they will be more likely to adopt the same healthy habits.
For more information on the benefits of dairy and making healthy choices available in classrooms, visit www.drink-milk.com/schools/.