Written by:  Nicole Pazdziorko, RDN, LD, Food City Dietitian 

June starts National Dairy Month to celebrate the myriad of benefits in dairy foods. Most adults are advised to consume three one-cup equivalents of the dairy food group per day to reap all the benefits. Dairy foods like yogurt, cheese and milk supply thirteen essential nutrients to help keep your bones, muscles, teeth, and metabolism strong, including protein, calcium, potassium, and phosphorous.

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.

1. Make a smoothie bowl by blending low-fat milk with frozen mango, banana slices and top with Full Circle Market Berry Granola for some crunch.

2. Keep it simple with low-fat plain Greek yogurt, a drizzle of honey, fresh berries and a handful of pecan pieces for a dose of healthy fats

3. Add extra protein to your morning scramble by whisking in cottage cheese to your eggs and adding diced vegetables for extra color. 

4. Enjoy a glass of milk alongside meals.

5. Pack 1 ounce of string cheese with whole grain crackers and fresh fruit in your lunch box.

6. Make your morning cold brew latte with 8 ounces of low-fat milk.

7. Add pre-cut veggies, ¼ cup low-fat cheese and beans between two corn tortillas and heat until melty. 

8. Make “nice cream” by blending a frozen banana, skim milk and peanut butter in a food processer until smooth. 

9. 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.

10. Serve up a grilled cheese sandwich with reduced-fat cheddar, whole-grain bread, and pack with extra veggies, like sliced tomato, peppers, zucchini or eggplant.