The holiday season is upon us and for many that can mean mile-long to-do lists. For Buddy the Elf that includes making snow angels, ice skating, eating cookie dough, and snuggling.

Although our lists may look different from Buddy’s, we can all agree that getting through this busy season requires ample energy. On his busiest night of the year, Santa isn’t reaching for a cup of coffee or an energy drink but a chilled glass of real dairy milk. Why? Easy! Milk gives us sustainable energy. Milk is a natural source of 4 B vitamins (riboflavin, B-12, niacin, and pantothenic acid) that help our bodies turn food into fuel.

Natural Energy

Unlike coffee or energy drinks that act as stimulants, milk provides us with essential nutrients that provide our body energy. Without all the additives found in alternative beverages, milk supports wellness in a more natural way. Energy drinks market themselves to be “energy boosting” due to the B vitamins they add into their products. Milk is a natural source of four B vitamins for a fraction of the price! Skip empty calorie alternatives and choose real unflavored dairy milk or add it to your morning coffee for a more nutrient-dense drink.

Improve Focus, Satiety, and Mood!

Milk provides the protein you need to stay energized and focused throughout the day. Dairy is truly a superfood. Its balance of macronutrients, specifically carbohydrates, prolongs our ability to concentrate due to it being our brain's primary fuel preference. The protein in milk can help you stay full and maintain a healthy weight. Studies suggest that foods and beverages containing artificial sugar, often found in coffee creamers and energy drinks, leave consumers unsatisfied and drive food-seeking behaviors. Milk’s concentration of protein and fat can prevent overconsumption of calories due to driving the feeling of fullness. Unlike many alternatives on the market, unflavored real dairy milk contains no added sugar and is naturally sweet due to lactose. Although fat-free versions are available for those trying to be mindful of their intake, fat is essential for vitamin absorption and drives satiety.

While dairy is driving satiety and fullness your family may still be driving you mad. Consuming meals such as overnight oats, yogurt parfaits, and smoothie bowls can help you manage your mood. Milk is a natural source of tryptophan which is the precursor for serotonin. Serotonin is a chemical in our brain that plays a huge role in mood regulation. In addition, studies have shown that fullness can help avoid feelings of irritability and prevent mood swings.

Although incorporating milk into your holiday routine may not shorten your to-do list, it offers a solution to tiredness and temperance.

Caroline Blincoe serves as a Performance Dietitian for the University of Louisville volleyball, men’s soccer, rowing, tennis, and golf teams. She is passionate about educating her athletes on how to fuel for optimal performance, dismantling diet culture, and treating athletes suffering from eating disorders. Her hobbies include walking her dog, cooking, and running. She successfully completed her first marathon in Spring 2024 and plans to do more in the future.

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.