3 Ways Dairy Foods Help Support Your Healthy New Year Goals

The New Year comes with a sense of hope and anticipation of what can be, and for many Americans, that includes resolutions to improve our health. Start 2025 off right and support your health goals with dairy.

Satisfy hunger with high-quality protein in dairy foods.

Protein helps promote satiety and can help keep you feeling full for longer, reducing the temptation to overindulge in less nutrient-dense foods. Plus, pairing protein with carbohydrate-rich choices like chips, breads, and snack mixes can help to prevent sharp rises in your blood sugar, which is important if you have or are at risk for type 2 diabetes.

Some sources of high-quality protein include lean meat and seafood, eggs, seeds, nuts and nut butters, legumes, and dairy foods. Now that the holidays are over and normal schedules have resumed, try prepping these Ham and Swiss Quiche Muffins for a quick, grab-and-go breakfast full of protein.

Include immune-boosting dairy foods.

When we think about the best food choices for immunity, we often think of vitamin C-rich oranges and strawberries. The truth is that there are several nutrients that help support our immune systems, including vitamins A and D, protein, selenium, zinc, and B12, which can all be found naturally in milk. Many of these nutrients can also be found in yogurt and cheese. Pairing plants with dairy foods can be a great way to get the wide range of nutrients your body needs to function optimally. This Creamy Balsamic Vinaigrette Dressing is the perfect condiment for a crisp, green salad.

Get your recommended dairy servings.

The Dietary Guidelines recommend adults consume 3 servings of dairy a day to help give your body the essential nutrients it needs. Set yourself up to meet this goal by starting your day with a smoothie made with milk and yogurt. Blend up this Creamy Vanilla Coffee Smoothie to supercharge your morning with a boost of nutrients and caffeine. If lactose intolerance is keeping you from getting your dairy servings, sub in lactose-free milk. It has the same 13 essential nutrients as conventional dairy milk, just without the lactose.

Jessica Ivey is a Registered Dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She loves spending time in the kitchen creating original recipes to help busy families eat well and enjoy more meals together. Jessica lives in Birmingham, Alabama, with her husband, three children, and her dog.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.