290 calories, 17 grams of protein, 3 grams of fiber
Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked.
English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.
Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.
Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber.
7. Sweet Breakfast Pasta Bowl
280 calories, 10 grams of protein, 5 grams of fiber
Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired.
Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit.
Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber.
8. Chicken Egg Cups
250 calories, 20 grams of protein, 2 grams of fiber
Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.
Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.
Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.
Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates.
9. Apple Cheddar Quesadilla
270 calories, 12 grams of protein, 4 grams of fiber.
Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve.
Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.
Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.
Nutritional highlights: Calcium for bones, protein and fiber for fullness
10. Avocado Cottage Cheese Toast Sticks
320 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.
Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients.
Nutritional highlights: The dip has healthy fats, vitamin E, and protein.
These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!
Try “breakfast for dinner” when you want to put a smile on your children’s faces but you need something quick, easy, and healthy. Use classic breakfast components like eggs, pancakes, waffles, and even boxed cereal, but give them a twist for dinner. The following 5 meals can liven up your dinner table, and each has fiber, protein, and at least 1-2 servings of fruit or vegetables.
300 calories, 18 grams of protein, 4 grams of fiber
Why it’s great: Kids can enjoy it as a finger food when you slice it, and adults can appreciate using leftover pasta and having a one-pot meal.
Prep tips: Use leftover cooked whole-grain pasta like spaghetti or penne. Stir it gently with beaten eggs and diced vegetables such as spinach, tomatoes, or cooked diced carrots or frozen peas. Baked in a pan until the eggs are set. Slice to serve. Add tomato sauce and parmesan cheese if desired.
Eggs with vegetables are already a favorite food – add pasta to make them more balanced and exciting!
Nutritional highlights: Eggs have protein, and whole-grain pasta and vegetables have fiber.
2. Cheesy Oatmeal
420 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Cook oatmeal as usual. Stir in a bit of milk or almond milk and some low-fat cheddar cheese just like you were making a low-fat cheese sauce for mac and cheese. Add chopped broccoli florets or peas for vegetables. Kids who like crunch may also enjoy a topping of sunflower seeds or chopped peanuts.
Why it’s great: Oatmeal is familiar and friendly, just like mac and cheese. This cheesy whole-grain dish is simple to make in minutes.
Nutritional highlights: Fiber, protein, and calcium come together without a fuss.
3. PB and Stewed Apples on Bagel
420 calories, 12 grams of protein, 5 grams of fiber
Prep tips: Chop or slice apples and stew them in a bit of water on the stovetop or in the microwave. Leave them plain or add cinnamon. Puree into applesauce if you prefer, or leave the apples in chunks. Spread peanut butter on whole-grain bagel halves, and top with apples.
Why it’s great: It’s easy, inexpensive, and guaranteed to be a hit.
Nutritional highlights: Enjoy a PB and ”J” sandwich with no added sugars. Whole-grain bagel, apple, and peanut butter all add fiber.
4. Breakfast Tacos
270 calories, 15 grams of protein, 4 grams of fiber
Prep tips: Scramble eggs or egg whites with spinach, diced bell peppers, or other vegetables like cut cooked green beans or grated zucchini. Spoon into whole-grain corn taco shells, and top with blueberries or other fruit.
Why it’s great: It’s a balanced meal that offers portion control, protein, and fiber, and kids love crunchy taco shells and the fun contrast of savory tacos with sweet fruit.
Nutritional highlights: Vegetables add fiber, vitamin C, and potassium, while eggs provide every essential nutrient except vitamin C.
5. Zucchini Carrot Ribbon Pancake Wraps
Prep tips: In a bowl, combine beaten eggs with grated zucchini and carrot, whole-wheat flour, and salt and pepper. Stir briskly to blend into a thin batter; don’t overbeat. Cook thin pancakes in a pan with cooking spray. Wrap them around shredded low-fat melted cheese, cottage cheese, or cream cheese to serve. Kids may also enjoy crunchy whole-grain cereal like plain Cheerios or shredded wheat.
Stuff egg-based vegetable pancakes with protein, and your kids may not realize they’re getting a healthy dinner!
Why it’s great: Pancakes feel like breakfast, but they’re savory and fun to eat. A “side” of cereal can be an even more special treat.
Nutritional highlights: These pancakes have protein, vegetables, fiber, and calcium, but your kids will love them.
Try these recipes, and customize them your way or however your children like. Add protein with turkey or meatless sausage or bacon, ground turkey, or chicken, or swap different fruits and vegetables. Make them family favorites however you like!
Stay tuned for more breakfast-for-dinner ideas to keep yourself sane, your children happy, and your family healthy!
Does making dinner ever feel like a struggle? If you’re anything like me, you don’t feel like cooking much, but eating out isn’t an option. Instead, it’s time for a family-friendly, nutrient-rich meal that’s appetizing for the whole family, and takes almost no effort. We already posted about family-friendly meals like healthy hot dogs and hamburgers. Here are five more dinner ideas that have protein and other nutrients for kids’ growth and development, while being right in line with grown-ups’ weight management goals.
English Muffin Pizzas
2 English muffin halves with marinara sauce, shredded mozzarella, and turkey pepperoni can have about 350-400 calories and 15-20 grams of protein.
Most kids love pizza, even when it’s a healthier version than delivery. English muffin pizzas are among the oldest tricks in the book for a quick, tasty, and healthy lunch or dinner. Add marinara sauce and low-fat shredded mozzarella cheese to whole-grain English muffin halves. Whole-grain sliced bread, whole-wheat pita, and whole-wheat tortillas are also good options.
Some children like pizza plain. Others may prefer to add meatless or turkey pepperoni. Some may enjoy branching out a bit with items like sliced olives, diced cooked chicken, and pineapple chunks.
Let your kids make their own pizzas with healthy options that you provide, and you can all be happy with a balanced and easy dinner.
For a side, serve colorful vegetables like bell pepper strips, carrot sticks, sugar snap peas, and cucumber sticks. Offer a healthy dip like hummus or light ranch dressing. Another good option is marinara sauce. It adds another serving of vegetables, and kids love it.
Spinach and Bean Quesadillas
A quesadilla with a whole-wheat tortilla, low-fat shredded cheese, spinach, and black beans can have about 400-450 calories and 15-25 grams of protein
These quesadillas are a kid favorite made healthy with whole-wheat tortillas and low-fat cheese instead of refined tortillas and full-fat cheese. Add extra protein with black beans or chicken. For grown-up tastes, tuna is another option.
To make: top a whole-wheat tortilla with low-fat shredded mozzarella or other cheese and spinach or tomatoes. Add black beans or diced chicken if desired. Cover the tortilla with another tortilla, and toast it. Serve half of the quesadilla at once.
Whole-grain tortilla, low-fat cheese, and spinach leaves combine to provide a wholesome quesadilla. Add chicken, fish, or black beans for more protein.
For vegetables, add spinach leaves or tomatoes inside the quesadillas. If your children don’t want vegetables inside the quesadilla, add a side of fresh salsa made with tomatoes, lime juice, onion, and cilantro.
Baked Chicken Tenders
A 3-oz portion of chicken baked with oat coating has about 250 calories and 26 grams of protein.
If you’re lucky, your children enjoy plain chicken. If not, it’s okay. It’s not hard to turn skinless chicken breasts or tenderloins into healthy versions of breaded chicken nuggets or tenders.
Start with thin strips of skinless chicken, or cut chicken into nugget-sized pieces. Dip them into beaten egg or egg white, and then into a whole-grain coating like crushed shredded wheat, instant oats, or whole-grain breadcrumbs. Before dipping the chicken, you can season the coating by mixing it with your choice of salt, pepper, parmesan cheese, or any spices or herbs you like. Place the chicken on a sprayed cookie sheet and bake it at 400 degrees for 20-25 minutes or until the chicken is cooked through.
Coat chicken with whole grains and bake them for a more nutritious version of this kid favorite.
Serve the chicken on whole-grain bread or rolls, or let your children eat it as a finger food with sweet potato and zucchini sticks that you bake with the chicken.
Chicken or Bean Taco Bar
A taco with 2 ounces of chicken, lettuce, tomato, salsa, guacamole, and low-fat shredded cheese has about 360 calories and 29 grams of protein.
Tacos can be great for kids and adults.
Here are some reasons why.
They are simple and versatile, so they’re easy for grown-ups to prepare and to serve.
They’re more manageable for kids than something larger like a burrito.
They’re a great DIY dish when you offer a taco bar.
They can be nutritious and high in protein, fiber, and healthy fats.
With all of these benefits, a taco bar may become a regular event in your home.
Set out appetizing ingredients like fish or chicken, lettuce or cabbage, and mango or corn, and let your children make their own healthy tacos in whole-grain shells or tortillas.
For your bar, set out whole-grain taco shells or whole-grain corn tortillas. Whole-wheat flour tortillas work, too; select soft taco-sized tortillas for portion control. Offer toppings like chicken or beans for protein, lettuce and tomato for freshness, and salsa, guacamole, and low-fat shredded cheddar, jack, or Mexican-style cheese for flair.
For protein, chicken is usually a hit. Try leftover shredded rotisserie chicken, or bake your own chicken, shred it, and mix it with taco seasoning or spices like cumin, chili powder, and paprika. If you and your kids prefer, offer shrimp or a mild fish like tilapia or swai. Plant-based protein ideas are black beans or fat-free refried pinto beans.
Yellow corn is a beautiful side dish. Offer corn on the cob if it’s in season. Kids may prefer you to cut the kernels off the cob before serving it. Frozen corn works fine, too. If you opt for canned corn, choose non-creamed corn and opt for a version without added sugars. Corn is already sweet!
For grown-up tastes and additional vegetables that aren’t starchy, try grilled peppers and onions, sauteed zucchini and yellow squash, or roasted broccoli florets. Or, just serve extra lettuce and tomatoes with some salsa. It’s a low-calorie, delicious side dish.
Eggy Fried Brown Rice
A serving (¼ of a recipe) has about 300 calories, and 18 grams of protein.
Fried rice has a blend of textures and colors. It’s easy because you can use leftover rice and frozen vegetables, and it works for vegetarians. You can have just eggs and egg whites for protein, or add chicken, tofu, shrimp, or fish if you want. Season it how your kids like – whether with soy sauce, ginger, and garlic powder, or with store-bought teriyaki sauce.
Use bright vegetables and familiar eggs for a nutritious dish. Swap whole-wheat spaghetti or elbows for brown rice if your children prefer pasta.
For 4 people, scramble about 2 eggs and 6 egg whites in a pan using cooking spray or 1-2 teaspoons of olive or canola oil. Take the eggs out of the pan and set them aside. Heat another 1-2 teaspoons of olive and add a diced onion. Cook for 4-5 minutes. Add 1-2 cups of frozen or cooked vegetables like peas, diced carrots, chopped zucchini, or chopped broccoli florets. Heat, add 2-3 cups of cooked brown rice, and heat thoroughly. Add the eggs back in, and toss with seasonings like soy sauce, ginger, and garlic powder, or serve with teriyaki sauce.
This dish has whole grains, protein, vegetables, and healthy fats. It’s already balanced! If you’re trying to reduce carbs, use riced cauliflower instead of brown rice. For more crunch, protein, fiber, and healthy fat, add chopped peanuts or almond slices to the pan, or sprinkle them on top when serving. For a light accompaniment for grown-up appetites, serve with steamed or stir fried broccoli florets.
These dinners are easy, versatile, and full of nutrients for kids and adults. What are your balanced and easy dinner staples?
Hot dogs and hamburgers are easy, quick, and kid favorites, but they can be among the least healthy choices for a family meal. Still, with a few swaps, you can make them healthier. Healthy hot dogs and burgers with high-fiber sides can be easy to make and kid-friendly. Here are tips for cutting back on saturated fat and refined carbs and adding protein and fiber, while keeping kids’ tastes buds in mind.
Choose a Healthier Hot Dog
A standard beef or pork hot dog is high in saturated fat and cancer-causing nitrates. It’s not even that high in protein, with 5 grams of protein, or 10% of the daily value, in a classic wiener. Protein helps your kids grow and it helps you stay full for longer, which makes weight management easier.
Turkey franks are slightly better. They’re lower in saturated fat and don’t have red meat, which is linked to heart disease risk. But they’re still not great. They have cancer-causing nitrates just like beef dogs do, and they only have 5-6 grams of protein.
For a much healthier choice, try veggie dogs. They’re free from nitrates and cholesterol, and they’re low in saturated fat. They’re also higher in protein. A jumbo veggie dog, for example, has about the same amount of calories as a beef or turkey dog, with 100 calories, but it has no nitrates, no cholesterol, and 14 grams of protein.
Better Burger Alternatives
Don’t do it! A burger and fries can have over 1,000 calories, but with just a bit more effort, you can serve a nutritious, high-protein meal!
Burgers can be higher in protein than hot dogs, but for the sake of your health and your children’s health, consider alternatives to regular beef burgers. A 4-ounce beef patty made with 85% lean ground beef has 240 calories and 6 grams of saturated fat. That’s about a quarter of the daily limit for saturated fat. Plus, red meat – even lean red meat – can increase risk for heart disease due to the way your body metabolizes it.
Try a lean ground turkey burger instead. Look for 90-95% lean. Keep it from being too dry by adding a bit of grated zucchini, a splash of milk, or beaten egg. A tablespoon of light mayo or a few squeeze of ketchup can also help. Be sure not to overwork the meat when you’re shaping it.
Here are some other alternatives to offer.
Skinless chicken is a great lean option. Bake or grill it for kids who like simple foods.
If your children like chicken nuggets, make healthier versions. Dip chicken tenderloin in egg whites and coat it with whole-grain cracker crumbs or breadcrumbs, oats, or almond meal. Bake it on a sprayed cookie sheet.
Veggie burgers. They’re fun for kids who like colors and textures. Different varieties may have garbanzo beans, black beans, yellow corn, green peas, orange carrots, quinoa, oats, and more.
Whole-Grain Buns and Wraps
Why waste space and calories with a white bun when a whole-wheat bun is just as easy to come by? Both hot dog and hamburger buns are usually available in a generic or store brand version, so they’re affordable. Whole-grain tortillas can also be great choices for hot dogs. Kids get a kick out of a rolled-up hot dog.
Choosing a whole-grain bun is an easy way to boost whole grains and fiber. That’s important because a typical American gets less than half of the recommended amounts of whole grains and fiber, but these are linked to lower risk for obesity, type 2 diabetes, and heart disease. Remember to offer the bun toasted if your children may enjoy it more that way.
If you’re going low-carb, consider a low-carb tortilla, low-carb wrap, or naked dog or burger.
Sneak More Nutrients into the Burger
You’ve given your kids a great start with a whole-grain bun and lean protein for the filling, but it’s okay to push for more! If your goal is to get as much nutrition as possible into the burger and your child’s belly, here are some more ideas.
Mashed or pureed ripe avocado for heart-healthy fats and a creamy texture
American cheese slices or a slice of another type of hard cheese for protein and calcium.
Meatless bacon
Give your children enough healthy choices, and they are sure to end up with a healthy meal that they love.
If you do opt for process cheese, just read the nutrition facts and ingredients. Look for a brand that has protein and calcium. Some varieties are made mostly with starch, and don’t have much protein.
Healthy Toppings and Condiments
Some children love toppings. Others prefer their food plain. A squeeze of ketchup is probably the most popular choice for kids. Grown-ups can enjoy relish, yellow mustard, dijon mustard, or spicy brown mustard for a low-calorie condiment.
For yourself, feel free to make a more filling burger or hot dog by piling it high with grilled onions and peppers, mushrooms cooked in a small amount of broth, or lettuce and tomato.
Kid-Friendly Vegetable Sides
Instead of a hot dog and chips or a burger and fries, serve plenty of appetizing vegetables. For example, for a crunchy side, skip potato chips. Instead, cut sodium and fat, and add vegetables and nutrients with baked kale chips. Shred kale leaves, toss them in olive oil and sea salt or parmesan cheese, and bake them on a sprayed cookie sheet.
Instead of French fries, try baked strips of sweet potato, zucchini, carrots, green beans, or parsnip. They’re delicious and far healthier choices than fried potatoes, and many children like these choices.
Colorful finger foods may be enticing enough to get your children to eat vegetables. Let them choose their favorites!
If you need more vegetables for yourself, serve a side salad. It’s easy, filling, and low in calories.
Bon Appetit!
Depending on your children’s ages and abilities, consider involving them to various degrees. Older children may be able to help you set the table and prepare some foods, like coating chicken with breadcrumbs, mashing avocado, or tossing kale with olive oil and parmesan. Children may enjoy assembling their own burger or hot dog and toppings. Even younger children may appreciate you asking how they want their burger or dog, and which sides they prefer.
End a meal with fresh fruit instead of a sugar-sweetened dessert, and your child may be just as happy.
How do you get a quick, healthy lunch or dinner on the table for your whole family? How do you serve it? Please tell me your ideas!
In Episode 1 of our Peanut Butter Adventures, we talked about peanut butter’s popularity in the US. We also talked about some of the features of peanut butter that make it so appealing. It’s versatile, kid-friendly, and nutritious.
In this post, let’s talk about two of my favorite topics: nutrition and cost. We’ll look at key nutrients in peanut butter and compare the cost of peanut to the cost of other sources of these nutrients.
Nutrition of Peanut Butter
Peanut butter has 180 calories per 2-tablespoon serving, or slightly more than an ounce. In the Dietary Guidelines, peanut butter counts as a protein and fat. As a plant-based food, it’s cholesterol-free.
Many people know peanut butter for its:
13 grams of heart-healthy unsaturated fats
7 grams of protein
3 grams of dietary fiber
This serving also has:
16 grams of fat
3 grams of saturated fat
7 grams of carbohydrates
3 grams of sugar
135 mg of sodium
It’s a fair source of these vitamins and minerals.
70 mg of magnesium (20% daily value)
3 mg vitamin E (20% daily value)
4 mg niacin (25% daily value)
0.6 mg manganese (25% daily value)
0.18 mg copper (20% daily value)
And it has a bit more.
30 mcg folate (7% daily value)
0.13 mg vitamin B6 (8% daily value)
200 mg mg potassium (4% daily value)
0.9 mg zinc (8% daily value)
Remember that these values are estimates. Specific brands can have slightly different values.
Almond Butter, Sunflower, and Chickpea Butter as Nutritional and Functional Alternatives to Peanut Butter
The Centers for Disease Control and Prevention (CDC) say about 6 percent of Americans have any type of food allergy. Among children, about 1 in 50 have a peanut allergy. Almond butter, sunflower seed butter, and chickpea butter are common substitutes.
Almond Butter: A Close But Pricey Swap
Almond butter may be the closest substitute for peanut butter in terms of taste, texture, and macronutrients. It’s far pricier, coming in at about $8-$10 per 16-ounce jar. Here’s a jar of Justin’s Almond Butter – one of the more popular brands. Cashew butter has similar costs and nutritional content.
Almond butter is increasing in popularity as an alternative to peanut butter.
Compared to peanut butter, almond butter has more calcium, with 8% of the daily value per 2-tablespoon serving. Almond butter is high in vitamin E, an antioxidant, though peanut butter is also a good source. It also has more riboflavin (vitamin B2), though it’s a common nutrient that you can find in many foods.
Peanut butter has slightly more protein and niacin (vitamin B3).
Sunflower Butter: An Option if You Have Peanut and Nut Allergies
Sunflower butter, like SunButter Organic Sunflower Seed Butter in regular, chocolate, and organic varieties, an option if you’re allergic to peanuts and tree nuts like almonds and cashews. It’s especially high in selenium, a mineral which supports antioxidant function in the body.
Sunflower seeds have vitamin E, fiber, and heart-healthy fats.
Compared to sunflower seed butter, peanut butter is higher in protein and fiber.
Chickpea Butter: A Legume-Based Option
Chickpeas, or garbanzo beans, are legumes, just like peanuts are. Chickpea butter is a little different because compared to nuts, seeds, and peanuts, chickpeas or garbanzo beans are naturally lower in fat. To make chickpea butter, you have to add oil. Check the list of ingredients and nutrition facts panel to see what type of oil it contains. Palm oil and hydrogenated oils can add unhealthy saturated fats.
Chickpea butter can be higher in folate than peanut butter. It has more fiber, too. Peanut butter is higher in protein and fat.
Cost of Peanut Butter Compared to Peanut Butter Substitutes and Other Foods
Let’s see how peanut butter compares in cost per nutrient compared to almond butter, sunflower seed butter, and chickpea butter at the prices above.
Food Item
Price ($)
Cost per Calorie ($/kcal)
Cost per gram Protein ($/g)
Cost per gram MUFA ($/g)
Cost per gram Fiber ($/g)
Peanut Butter
$2.00
$0.0007
$0.02
$0.02
$0.07
Almond Butter
$8.00
$0.0026
$0.09
$0.04
$0.19
Sunflower Seed Butter
$6.00
$0.0021
$0.06
$0.05
$0.14
Chickpea Butter
$6.00
$0.0026
$0.07
$0.33
$0.11
Cost of Peanut Butter Compared to Other Nutritious Foods
How does the cost of peanut butter compare to that of other nutritious foods? Let’s look at chicken for protein at $3 per pound, apples for fiber at $1 per pound, and olive oil at $5 for 16 ounces for healthy fats.
Food Item
Price ($)
Cost per Calorie ($/kcal)
Cost per gram Protein ($/g)
Cost per gram MUFA ($/g)
Cost per gram Fiber ($/g)
Peanut Butter
$2.00
$0.0007
$0.02
$0.02
$0.07
Skinless Chicken
$3.00
$0.0067
$0.04
$1.24
$inf
Apples
$1.50
$0.0068
$1.36
$75.00
$0.15
Olive Oil
$5.00
$0.0013
$inf
$0.02
$inf
Convenience of Peanut Butter
Peanut butter is perfect for storing at home and especially for giving away to needy people. Here are some reasons why.
It’s inexpensive, as we talked about above.
It doesn’t need refrigeration before opening or afterwards.
You can eat it on its own or with almost anything.
It’s calorie-dense and fairly small, making it easily portable.
Do you like peanut butter? What nutrients do you depend on it for?
Many people accept non-dairy substitutes as healthier than dairy products, but is it really best to avoid milk, yogurt, and cheese? Here’s a look at dairy recommendations, average consumption in the US, and nutrients in dairy products versus dairy-free substitutes. We’ll also look at why many people avoid dairy products and why you should…or shouldn’t.
Dairy Recommendations and Average Consumption
The Dietary Guidelines suggest that adults get about 3 servings (“cup-equivalents”) per day of dairy products, with most choices being low in fat. Here are examples of 1 cup-equivalent servings..
1 cup of skim milk or reduced-fat milk, kefir, or buttermilk
1.5 ounces of low-fat or non-fat cheese like non-fat singles or low-fat cheddar, mozzarella, or Swiss cheese
1 cup of low-fat or fat-free plain yogurt
Camembert, feta, cotija, cottage cheese, ricotta cheese, and ice cream also count as dairy products.
The guidelines note that cream, sour cream, and cream cheese don’t count due to low calcium and protein content. Butter also doesn’t count.
Americans are low in dairy consumption. Men get about ⅔ of recommended amounts, and women get less than half.
Nutrients in Dairy Products and Non-Dairy Substitutes
Important nutrients in dairy products are protein, calcium, and vitamin D.
Protein in dairy products is high-quality or complete. It has all the essential amino acids.
Calcium is essential for strong bones, and most people don’t consume enough. This increases risk for osteoporosis later in life, which increases the risk of fractures.
Vitamin D is in fortified milk and in some fortified cheeses and yogurt products.
Dairy products are among the main sources of calcium and vitamin D in our diets.
It’s also interesting that research studies find that people who consume more dairy products tend to have lower body weights.
Start your day with yogurt, fruit, and seeds for a balanced and nutrient-dense breakfast.
Non-dairy substitutes are likely to be low in protein, though they’re often high in calcium and vitamin D. They are also often fortified with vitamin B12, which is important if you’re on a vegan or plant-based diet. The only natural sources of vitamin B12 are animal-based foods like dairy products, eggs, and meat.
Reasons People May Avoid Dairy
There are many reasons why some people should or need to choose dairy-free options. Some people may have milk allergies, when their immune system mounts a dangerous response to proteins in milk. It’s critical to avoid the specific proteins in dairy products that cause reactions, though the response is unrelated to lactose.
Lactose intolerance may be the best known reason for avoiding dairy products. It’s when your body has inadequate amounts of the enzyme lactase. This leads to trouble breaking down lactose, which is the type of sugar naturally present in cow’s milk. It’s not life-threatening, but consuming too much lactose can cause unpleasant gastrointestinal symptoms including diarrhea and an upset stomach.
A glass of milk can be a good post-workout replenishment snack with protein and carbohydrates.
Some people may avoid dairy because of the saturated fat content. For example, an ounce of brie cheese has 6 grams of saturated fat, though it’s not clear whether saturated fat in dairy products is as harmful as from fatty meat. People may also be concerned about cholesterol intake, though research supports that a diet low in saturated fat is far more important than cholesterol consumption.
Here are more reasons why people may choose to avoid dairy.
They’ve heard that dairy products are unhealthy.
They don’t like the taste of milk, or they prefer the taste of almond milk or oat milk.
They don’t want calories from milk, and would prefer to drink something lower in calories like almond milk or water.
They don’t want sodium from cheese.
They don’t like the sour taste of plain yogurt and they don’t want the added sugars or sweeteners in flavored yogurt.
How Much Dairy Can You Tolerate?
Some people need to avoid dairy products entirely due to allergies or severe lactose intolerance. Still, most people with lactose intolerance can tolerate some lactose. Talk to your doctor if you’re not sure!
In an article published in Evidence Reports/Technology Assessments, researchers looked at how much lactose people who reported being lactose intolerant could have at one time without symptoms. They found that the vast majority of participants in studies did not report symptoms until they had at least 12 grams of lactose.
In comparison, an ounce of cheese may have 1-3 grams of lactose. A single-serve container of Greek yogurt has about 6 grams. A cup of milk may have 12 grams of lactose.
If you’re determined to drink milk and get all of the nutrients it has, but you can’t handle lactose, consider lactose-free milk.
Easy Ways to Boost Dairy Consumption
A fruit and cheese platter can be a nutritious and satisfying alternative to a sugar-sweetened dessert.
Here are ways to add dairy products to your day for more protein and calcium.
Have yogurt or milk with cereal.
Make oatmeal with milk, or make overnight oatmeal with yogurt or cottage cheese.
Choose sliced cheese instead of processed meat for sandwiches and in salads.
Add cheese to eggs instead of adding sausage or bacon pieces.
Have cereal with milk or yogurt.
Use parmesan cheese and ground almonds for breading instead of white bread crumbs.
Top vegetables with cheese.
Use low-fat string cheese sticks instead of meat sticks for snacks.
Have cheese and fruit instead of sugar-sweetened foods for dessert.
Add milk to your coffee or tea.
Drink milk after a workout to support muscle recovery and to replenish glycogen (stored carbohydrates).
Make dips with cottage cheese or yogurt.
How much dairy do you consume? Are there certain types you love and can tolerate? Do you choose non-dairy substitutes sometimes?
When I talk to people who are trying to lose weight or eat healthier, they often tell me they’re choosing dairy-free options like coconut milk, almond yogurt, or cashew cheese. They’re often shocked to find out that these options often don’t help them reach their protein goals, and may not even have fewer calories or more nutrients than dairy products.
Are you choosing dairy-free alternatives to cow’s milk, cheese, and yogurt? Think about these.
Almond or oat milk at coffee shops instead of milk or cream
Almond or soy-based yogurt
Cashew-containing cheese alternatives
These options are now available in grocery stores, at coffee shops, and at schools as they become more popular compared to dairy products. But are dairy-free alternatives always the healthiest choice?
Non-Dairy Products May Lack Protein
When you think of nutrients in milk, cheese, and yogurt, you might think of protein. Milk and yogurt each have about 8 grams of protein per cup, while cheese has about 6-7 grams of protein per ounce. This is about the amount in an egg. Greek yogurt can have 15-20 grams of protein per cup, or the amount in 2-3 ounces of fish or chicken.
Check the label instead of assuming dairy-free cheese has calcium and protein!
Protein is an essential nutrient that helps you stay full for longer after a meal or snack, but it’s often lacking in plant-based dairy alternatives. Soy milk has a good amount of protein, but a cup of almond milk has only 1-2 grams. Even something that sounds healthy, like cashew cheese, has less than 1 gram of protein per ounce, despite a price tag that’s about 3-4 times as expensive as dairy-based cheese.
Watch Out for Calcium and Bone Health
Dairy products are still the major source of calcium in our diets. People who avoid dairy products are more likely to be low in calcium, leading to osteoporosis and a higher risk for fractures later in life. A serving of dairy products, whether a cup of milk or yogurt, or an ounce of cheese, often has 15-30% of the daily value for calcium. In addition, it’s highly absorbable.
Dairy-free alternatives are often fortified with calcium, but not always. It’s a good idea to read the label when you’re choosing a product. While you’re reading the nutrition facts panel, look for items with 10-30% of vitamin D. It helps your body absorb and use calcium so your bones get full benefit.
Benefits of Non-Dairy Alternatives
Non-dairy alternatives can have some health benefits. Many of them are designed to support people on vegan, or plant-based, diets. For that reason, they’re often high in vitamin B12, which is only naturally found in animal-based products.
In addition, unsweetened almond milk and unsweetened coconut milk have 30-40 calories per cup, which is less than half the amount as in 1 cup of fat-free milk. Plant-based milks are naturally cholesterol-free, unlike cow’s milk.
Many people enjoy non-dairy alternatives more. They can be creamier or sweeter. They can also have a longer shelf life, which is important for people living alone or who only take milk in their cereal or coffee, for example.
What’s the Right Choice for Health and Weight Loss?
It’s important to make the right choice for yourself. Consider factors like the following.
Do I need more protein for health and to feel fuller?
How much calcium is there?
Are there extra ingredients that I don’t want?
What other nutrients have been added?
Can I afford it?
The bottom line is to know your reasons for choosing dairy products or dairy-free alternatives. Check nutrition facts panels and the list of ingredients for calories, nutrients, and ingredients you’re curious about. Whenever you’re unsure, ask your healthcare provider. It’s always good to get trusted and professional advice!
Oat and almond milk can be low-calorie alternatives to creamer, which can be helpful for weight loss and heart health.
