For anyone with lactose intolerance, comfort foods that often feature creamy milk and cheese can sometimes come with a little discomfort. You don’t have to give up creamy, cozy meals! Oftentimes, dairy products that have no or low lactose can be used as a simple swap, leaving you without tummy troubles and enjoying those special meals fully.

As a native Nicaraguan who grew up in Miami, Florida, my love for quesillos is really a love for the soul of Nicaragua, wrapped in something so humble and yet so powerful. Anytime I visit either Miami or Nicaragua, eating a quesillo is top on my list because the recipe may seem simple, but in every bite, there is a story, a memory, and a piece of who we are as Nicas.

Halloween is such a memorable time for kids because it is a mixture of a love of costumes and imagination with fun activities like trick-or-treating and carving pumpkins. Added sugar intake is higher these days, and that’s a real concern for many parents. But Halloween only comes once a year, and the joy of trick-or-treating shouldn’t come with guilt. Instead of stressing, we can bring some balance to the day by pairing candy with protein, which will help keep kids satisfied and energy levels steady.

The drinks you offer your child as a baby and toddler impact their growth, development, teeth, and overall health. Key health organizations and leading health experts recommend breast milk or formula until age 1 and plain pasteurized dairy milk and plain drinking water for ages 1-5.

Hi friends! My name is Luisa, and I am the blogger behind the lifestyle blog Peaches to Pearls. Today, I’m so excited to team up with my friends at The Dairy Alliance to celebrate Hispanic Heritage Month by sharing my family’s recipe for these beloved arepas.

Plants and dairy are better together. While vegetables bring fiber and essential nutrients, dairy adds balance by providing high-quality protein, calcium, vitamin D, and B12. Together, they form a powerful team for building satisfying, nutrient-dense meals.

The first few weeks back at school can be a tough adjustment for the whole family. Mornings start earlier, routines change, and calendars fill up. One of the best ways to support your kids during this transition is to ensure everyone stays fueled throughout the day.  A good school day starts with a good breakfast. Think of it as setting the tone for the day. Try to include at least one fruit, veggie, whole grain, protein, and dairy food with each meal. 

Black Breastfeeding Week highlights the importance of black breastfeeding mothers in the community. It is a time to highlight what our bodies need, especially when it comes to nutrition. Milk, along with other dairy foods like yogurt and cheese, are nutrient-packed allies on your breastfeeding journey.

Summer conditioning for high school sports is in full swing. The heat is intense, workouts are demanding, and the pressure to perform is building. One thing to not overlook is nutrition, an essential piece of the performance puzzle. Whether you are an athlete chasing personal bests or simply trying to stay healthy, fueling your body properly is key. Remember these strategies to keep you performing your best at practice and school.

Growing up on a farm shaped how I see food, not just as fuel, but as something deeply connected to family, land and tradition. I remember sitting on the porch with my grandparents, shelling peas and soaking up stories. It taught me the value of knowing where my food comes from and how to care for it from seed to table.

It seems like every time we open an app, there is a new influencer or article telling us how we will meet our demise if we do not follow certain nutrition guidelines. If you are wondering why the idea of a cold glass of chocolate milk sounds so refreshing after a good sweat, it could be your body’s way of telling you it needs the nutrients.

Protein is non-negotiable. We always hear the benefits of protein for muscle health, but it shouldn’t stop there. Along with maintaining muscle mass, men have unique nutritional needs for managing weight and sustaining daily energy levels. To reach nutrition goals, men could benefit from the high-quality nutrients found in dairy. It’s a complete protein and a complete win.

Did you know that 1 in 2 women over age 50 will break a bone due to osteoporosis? This is a powerful reminder that bone health isn’t just a concern for our later years. In fact, the habits we form in our 20s, 30s, and 40s lay the foundation for a lifetime of strength, mobility, and independence. June is National Dairy Month, and it is a great time to talk about how the complete protein in real milk supports bone health and offers an easy, accessible way to boost your intake.

May is Mental Health Awareness Month, an important time to recognize and reflect on how our minds and bodies are connected. New studies show that for Americans over the age of 55, the chance of getting dementia is now 42%. This is partly because more people have chronic health issues and the typical American diet is lacking in key nutrients that support cognition and mental health. Nutrition supports our brain health and mental health. Let's look at some foods and key nutrients.

You may be surprised that dairy can help you through pregnancy, breastfeeding, and introducing foods to your baby. You may know that dairy foods are a good source of calcium, but did you know that they also provide protein, phosphorus, and iodine? Let me tell you how this can help you through every step of your motherhood journey.

During pregnancy, it is often recommended that moms incorporate snacks throughout their day as their need for more calories and nutrients rises throughout each trimester. Needs and appetite vary, but snacks are a great way to get more nutrients that will support both mom and baby. Dairy foods like milk, yogurt, and cheese contain 7 out of the 14 nutrients identified by the American Academy of Pediatrics as essential in baby’s early brain development.

When the word sustainability comes to mind, what do you think of? Reducing your carbon footprint? Composting? Environmentally friendly farming practices? If you thought of any of these, you are correct! However, sustainability goes beyond environmental impacts—it also relates to nutrition, affordability, and accessibility.

In line with the AAP’s recommendations, The Dietary Guidelines for Americans recommends that women who are pregnant or breastfeeding incorporate foods that contain the nutrients folate, iron, iodine, and choline. Did you know one glass of real dairy milk, lactose-free or not, can meet 40% of a pregnant woman’s needs of iodine? Breakfast is a great meal to maximize!

Nausea and vomiting often referred to as “morning sickness” are common symptoms of pregnancy. The majority of women do experience some sort of morning sickness during their pregnancy and it most likely will get better with time. It is thought that the fluctuation in hormones associated with pregnancy is to blame, but the exact cause is unknown. Keep reading for tips on how to manage symptoms and when to consult your doctor.

The good news is that lactose intolerance does not have to mean dairy avoidance! For individuals with lactose intolerance, there are a variety of lactose-free and lower-lactose dairy options, along with other management strategies that may help them enjoy the taste and nutrition benefits of dairy foods with minimal or no symptoms.  If you're experiencing lactose intolerance, try lactose-free milk, hard cheeses, yogurts, or lactose-free versions of your favorite foods.