Decorating, gathering, celebrating, and gift-giving are all things we love about the holiday season, but all the extra activities can leave us feeling run down and out of sync. The good news is prioritizing balanced nutrition and incorporating dairy foods can help promote energy and overall wellness!

Energy

These last few weeks of the year can be exhausting, and we may find ourselves choosing sugary beverages or caffeine-filled drinks to help us get through these long days. But a little bit of planning and proper nutrition throughout the day can help us avoid those slumps. Have you ever noticed some energy drinks boasting about their vitamin B content? That’s because these vitamins help our bodies process the food we eat into energy. But believe it or not, you can find many of those B vitamins (in lower doses typically) naturally in milk and dairy foods! Incorporate dairy foods into balanced meals throughout the day for a natural source of B vitamins like riboflavin, B12, niacin, and pantothenic acid that help your body turn your food into fuel. If you still need your dose of caffeine, try this delicious Creamy Vanilla Coffee smoothie recipe made with chilled coffee, milk, and yogurt. Yum!

Dairy for Immune Health

When we think about the vitamins, minerals, and nutrients that support our immune system, many people think of vitamin C found in fruits and veggies like oranges, strawberries, and broccoli. There are also other nutrients important for immune function though, like vitamins A and D, protein, selenium, zinc, and B12. These nutrients can all be found in milk. Cheese and yogurt also provide some of these nutrients as well. Lucky for us, there are plenty of delicious recipes that pair plants with dairy to provide immune-supporting nutrients at all those fun events this holiday season. Try this creamy balsamic dressing with a festive crunchy salad or serve this Ancient Grain Hot Cereal topped with berries for an easy, cozy, and festive family brunch!

Dairy for Sleep

We can’t pour from an empty glass, so here’s a tip to fill your own cup! Prioritize sleep this holiday season. If you have trouble falling asleep, try to implement a calm evening routine and limit screen time before bed. Certain nutrients can help you sleep sounder too. Research has shown that tryptophan, vitamin B6, and magnesium all play a role in promoting good sleep. And we can find all 3 of these in dairy foods! Relax at the end of a busy day with a warm drink like this Maple Cinnamon Milk Tea, or serve yourself up a nice cheese and cracker plate to snack on while reading to help get those snoozes started.

Incorporating dairy foods into an overall balanced eating pattern can help promote energy and overall wellness this holiday season.

Callie Yakubisin, RDN

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.