Did you know milk is a source of 15 essential nutrients? In addition to being an excellent source of complete protein, milk is also a good sourceof calcium, magnesium, zinc, vitamin A, vitamin D and potassium, six nutrients many Canadians just aren’t getting enough of.1
Whether you drink skim, 1%, 2% or whole milk, you always get 15 essential nutrients needed for good health. And, among these nutrients, you will find naturally occurring calcium that the body absorbs well.2
The nutrients found in milk play many roles within your body. Check out this article to learn more about how milk can be your health ally.
CHEESE
With so many varieties of Canadian cheese available today, all of which contribute a different nutritional and flavour profile, you are sure to find a cheese that pleases.3 Whether you choose a Brie, Cheddar, Gouda, Mozzarella, Provolone or Swiss cheese – all are considered a good source of protein.
While cheese can easily be enjoyed on its own, it can also be a nutritious complement to many meals and recipes. Why not add a slice of Cheddar to your favourite sandwich, some Gouda cubes in your salad or some grated Swiss to your pasta sauce? Or how about adding some shaved Parmesan in your soup or crumbled Blue cheese to your salad? A little bit of Canadian cheese goes a long way!
Check out the table below to learn more about the nutritional value of Cheddar cheese.
YOGURT
Did you know that just half a cup of plain yogurt provides you with nine essential nutrients? While you can easily enjoy it as is, plain yogurt can help nutrify salad dressings, marinades, baked goods and so much more. Did you know you can also often swap the mayonnaise in your recipes with plain yogurt?
Looking for a nutritious desert option? The following three recipes are must-tries:
We all want to wake up and have a great start to the day, which for many of us, includes a healthy and delicious breakfast. The word “breakfast” originates from “breaking your fast” after a period of not eating while you were asleep. Keep reading for quick and easy ideas for nutrient rich foods to kickstart your day.
Is breakfast really the most important meal of the day?
Yes and no! For the longest time, breakfast was referred to as the ‘most important meal of the day’. If you wake up late or have less of an appetite in the morning, there’s good news! All meals are important for fuel and nourishment, no matter the time of day. The types of foods that we typically eat in Canada at breakfast make it a good time to boost your fibre, protein, calcium and vitamin D. But regardless of when you’re ‘breaking your fast’ – whether it’s at 6 am, 11 am or even 1 pm, focus on making sure that the first foods you eat are nutritious, balanced and give you the energy that you need to make your day the best it can be.
Start with protein first to build a balanced breakfast
A nutritious breakfast will look different for everyone depending on your food preferences, but a good approach is to start with protein and build your balanced breakfast from there.
Why is protein important? Protein is a key building block in food that keeps your body functioning well and also keeps you feeling full. It helps build and repair muscles, bones, skin and nails. Protein is also an important part of hormones, digestive enzymes and the antibodies in your immune system.
Our bodies do not store protein and many adults simply do not get enough, especially at breakfast. To make sure you meet your protein needs, aim for one quarter of each of your mealsto be from protein foods, such as:
Milk, cheese and yogurt
Eggs
Meat, poultry, fish and seafood
Legumes
Nuts and seeds
In particular, dairy products, eggs, fish, seafood, poultry and meat contain “complete” protein that is well absorbed by the body. Start with one of these foods and you’ll have many choices for a nutritious and delicious breakfast!
And once you’ve chosen your protein, balance out your plate (or bowl) with a high fibre whole grain and fruit or vegetables.
Quick and easy breakfast ideas – no recipe needed!
No need to get fancy on busy mornings! You can build a nutritious breakfast with simple ingredients from your fridge and pantry. See below for some quick and easy – and yummy – ideas:
Get creative in the kitchen with these tasty breakfast recipes
If you have a bit more time in the morning or simply want to shake up your breakfast routine with something new, here are some delicious breakfast recipes that the whole family will enjoy:
Switch up your Friday night pizza with a weekend breakfast pizza morning! These egg, tomato, and cheese breakfast pizzas will add extra fun and nutrition to your morning.
Spend a few minutes before bed preparing this summery peach, strawberry and almond muesli. You’ll wake up to a breakfast containing calcium and protein that will keep you full until lunch.
For another make ahead meal that you can do the night before a busy morning, try this overnight healthy oatmeal breakfast. Prep it in a glass jar so that you can take it on the go.
Put a twist on your next smoothie bowl by using cottage cheese for your base. These strawberry smoothie bowls are creamy, fruity, sweet and satisfying.
If you’re looking for even more ways to use cottage cheese, try these ginger granola and pineapple cottage cheese cups. With fresh ginger, pecans and cinnamon, they are sure to wake you – and your taste buds – up.
Protein plays many roles in your body and is essential for health at every age. So, it’s not surprising that protein is so popular these days!
Become a protein pro
Protein plays a number of key roles in supporting your health and every cell in your body depends on it. It helps to:
Promote childrens’ optimal growth and development;
Maintain healthy muscles and bones in adults;
Facilitate muscle recovery after a workout;
Repair body tissues after an injury;
Form antibodies and support a healthy immune system.
Since our bodies aren’t designed to store excess protein, we need a regular supply. So, it’s a good idea to eat some protein with every meal in order to meet your body’s needs.
Protein is found naturally in a number of foods: meat, poultry, fish and seafood, milk products, eggs, legumes, nuts and seeds. Protein foods, along with vegetables, fruit and whole grains, are nutritious foods that form the foundation for healthy eating that Canada’s Food Guide recommends we consume on a regular basis. Protein foods should make up a quarter of your plate, according to Canada’s Food Guide.
Protein from animal sources: “complete” protein
Protein found in milk, yogurt and cheese is considered a “complete protein.” All animal-based foods such as meat, fish, eggs, milk, yogurt and cheese contain complete protein. Complete protein provides enough of all nine essential amino acids in the right proportions. These amino acids are considered ‘essential’ because your body cannot make them. On the other hand, plant-based protein, found in most legumes, nuts and grains, for example, are deemed “incomplete.”
Variety promotes health
A diet that includes a variety of protein foods matters, because it provides us with the various essential nutrients we need for our overall health. For example, fatty fish, such as salmon and trout, contain valuable omega-3; red meat is especially rich in iron and zinc that is easy for the body to absorb; milk products are an important and reliable source of calcium and other key nutrients essential for bone health; and legumes and nuts are fabulous sources of fibre in addition to other nutrients. That’s why it’s important to include a wide variety of protein foods in your everyday diet.
Did you know?
Dairy’s unique source of protein and well-absorbed calcium along with a host of other bone-building nutrients, make these foods particularly effective at providing the needed nutrients for achieving optimal bone health.
Protein: An ally for active lives
Eating enough protein is important to help build and maintain healthy muscles. Protein helps repair muscles after intense physical activity and stimulates muscle development after training.
A tasty snack! Fruit smoothies are so easy to prepare at home and take no time at all. All you need is naturally nutritious ingredients like fresh or frozen fruit, yogurt (if you want to create a thicker version) and a splash of milk. Best of all, when you make a fruit smoothie at home, you can control the amount of sugar you add to the beverage. Looking for post-workout protein ideas? Try our green mango tango smoothie
Protein and your appetite
Protein plays a key role in promoting satiety, the feeling of fullness you get after you eat. A meal or snack that provides enough protein will help satisfy your hunger for a longer period of time. On the other hand, not eating enough protein may leave you feeling hungry, which could lead you to snack more and reach for treats and less nutritious foods – another good reason to eat enough protein with your meals and snacks.
Protein…all day long
Does your breakfast keep you full until lunch? Do your energy levels tend to “crash” in the middle of the afternoon? Do your snacks contain enough protein? It is important to spread your protein intake throughout the day to ensure a steady supply rather than consuming it all at once. Here are a few satisfying recipe ideas that are sure to tickle your taste buds:
Staying hydrated allows the body to perform multiple vital functions and keeps it functioning properly. As well as eating water-rich foods, such as vegetables and fruit, adults should drink about two litres of fluids every day and children about one litre. Luckily, it’s not generally difficult to stay hydrated; drink when you are thirsty and choose better-for-you beverage options!
A variety of healthy drink options
Canada’s Food Guide recommends making water your drink of choice to stay hydrated, rather than choosing drinks with added sugar, salt or fat. Plain water is a good way to quench your thirst, but did you know that there are other great choices too? Unsweetened carbonated water, plain milk, as well as coffee (in moderation), tea and herbal tea without added sugar can also meet your body’s water needs. These are among the healthy drinks recommended by Health Canada in Canada’s Food Guide.
Good to know: Milk is about 90% water, and it also contains 15 nutrients like complete protein, calcium, and vitamin D, important for strong and healthy bones.
Love coffee?
You’re in luck! Unsweetened coffees are also on the list of recommended drinks. Made with a shot of espresso, a nice cup of hot milk and a light layer of froth, lattes are more than a source of comfort, they also provide a range of nutrients, including calcium. To jazz up your latte, sprinkle some ground cinnamon or cocoa powder on top.
But wait! Consuming excessive amounts of caffeine can cause several unwanted side effects such as insomnia, headaches, nervousness, and irritability. According to Health Canada, the average adult should limit their caffeine intake to 400 mg of caffeine a day, roughly the equivalent of two 250 mL (8 oz) cups of drip coffee. The maximum recommended amount for pregnant women, women trying to become pregnant, or breastfeeding women is 300 mg a day. Try to stay on top of how much caffeine you drink — some cafés or restaurants serve their beverages in oversized cups, which typically exceed the daily recommendations.
On the other hand, tea is an excellent alternative to coffee as it contains only 15-50 mg of caffeine per cup. Is your tea decaffeinated? If yes, that’s fantastic news, as it means you’re drinking a caffeine-free beverage! How do you take your tea? The choices are endless: black, green, white, or chai, a tea-based drink made using hot milk, cinnamon, and star anise.
Mom, Dad—I’m thirsty!
For feeding children up to two years of age, the gold standard is laid out in a joint statement from Health Canada, the Canadian Paediatric Society, Dietitians of Canada, and the Breastfeeding Committee for Canada. They recommend exclusive breastfeeding for the first six months of life and for up to two years or longer, along with appropriate complementary foods beginning at about six months of age. For older infants who are no longer breastfeeding after the age of 9 to 12 months, whole cows’ milk (3.25% M.F.) is recommended as the main source of milk. Plant-based beverages including soy, almond and rice are advised against until age two. Cow’s milk contains 15 nutrients, including high-quality complete protein, calcium and vitamin D, which are essential for growth, development and for healthy bones and teeth.
For older children aged two to eight, the Canadian Paediatric Society and Dietitians of Canada advise that, with the exception of fortified soy beverages, plant-based beverages may not be appropriate as the main beverage. These beverages are generally low in protein, calories and fat and may not support good health and optimal growth.
As well, milk may be a more reliable source of calcium than fortified plant-based beverages. Calcium added to plant-based beverages may not be as well absorbed by the body as that naturally found in milk. And there is evidence showing that as much as 40% of the calcium added to plant-based beverages can stay at the bottom of the container, even if you shake it vigorously.
Serving your children nutritious beverages is important for their health. Canada’s Food Guide recommends making water the drink of choice to stay hydrated and quench thirst rather than those that contain added sugar, salt or fats. Health Canada also recommends unsweetened carbonated water and herbal teas. Milk is also a healthy choice.
Rehydrate after physical activity
Depending on weather conditions, how hard you work out and certain other factors such as sweating heavily, you can lose up to two liters of water per hour while being active! That’s why drinking enough water makes sense before, during and after being active.
Aside from water, milk is a good drink choice after being active because it helps both rehydrate and provide complete protein, ideal for building and repairing your muscles after working out. And when training is intensive, long-lasting, and repeated over several days, it may be ideal to consume a recovery drink that provides protein, carbohydrates and electrolytes. Electrolytes, such as potassium and sodium, replace those lost in your sweat, in addition to helping your body retain water, while protein helps build and repair muscle. The carbs replace the glycogen stored in our muscles and which fuels activity.
Whip up your own recovery drink by making a nutritious smoothie—simply blend fresh or frozen fruit with milk (and yogurt for a thicker texture). Use your imagination and try different flavour combinations, like peach and nectarine, strawberries and raspberries or honeydew and apple. To mix things up, add grated fresh ginger, lemon zest, chia seeds, unsweetened coconut or fresh mint.
