Written by: Chastity O’Quinn, RDN, LDN

June is National Dairy Month! It’s a great reminder of how simple, everyday foods like milk, yogurt, and cheese can pack a powerful punch for your health. Whether you prefer traditional dairy or lactose-free options, these foods are nutritional powerhouses that can help you meet key nutrient needs.

Dairy products provide several essential nutrients that many Americans are missing. Nearly 90% of us don’t get enough dairy in our diets, which means we’re likely falling short on important nutrients like calcium, vitamin D, protein, and potassium. These nutrients play a big role in supporting strong bones, healthy blood pressure, and a well-functioning immune system.

Here’s how dairy supports your health:

• Calcium & Vitamin D help build and maintain strong bones and teeth.

• Potassium supports heart health by helping to manage healthy blood pressure levels.

• Protein supports muscle repair, growth, and satiety, helping you feel full longer.

• Zinc & Selenium, also found in milk, help support immune function.

When it comes to shopping for better dairy options, aim to reach for items that have less added sugar, sodium and saturated fat. Skim or low-fat milk, plain, nonfat or low-fat yogurt, kefir and reduced-fat cheese are all great options that can serve as snack or meal components to add to your weekly rotation. Try some of the following tips to healthfully fuel your day with nutritious dairy.

Here are a few simple ideas:

• Start your morning with Plain Greek Yogurt topped with fresh fruit and nuts. 

• Blend a smoothie using milk or Lifeway Kefir with your favorite fruits.

• Pair Cottage Cheese with fruit or savory toppings like olives. 

• Pour a glass of milk with meals or use it in recipes.

• Try lactose-free or fortified dairy alternatives if you’re lactose intolerant.

• Make overnight oats by combining ½ cup rolled oats, ½ cup yogurt and ½ cup milk in a container overnight. Top with your favorite nuts, seeds and fruits.

This National Dairy Month, take a moment to check in with your daily choices. Just one or two servings of dairy each day can help you build a strong foundation for your bones, heart, and immune health. And small changes like adding yogurt to breakfast or swapping a sugary snack for cheese can lead to big results over time. 

When shopping at Food City, look for Pick Well tags to help you quickly find “better for you” dairy products. These tags highlight items with more essential nutrients and less sodium, saturated fat, and added sugars. Making it even easier to make choices you can feel good about!