Eating a morning meal with protein can help students start their day with energy and focus and keep them feeling fuller longer. Nutrition experts recommend getting that protein from high-quality sources like milk and other dairy products.
Protein at breakfast is key to a nutritious morning: It helps maintain bone health, decrease body fat and increase lean muscle mass. It is now recommended to shoot for 30 grams of protein in the morning, but many Americans still get less than half of that amount — averaging about 13 grams of protein in the morning.
Easy ways to increase protein at breakfast:
• Round out the meal with milk, which provides 8 grams of protein per glass.
• Whip up a smoothie using Greek yogurt, which offers double the protein of regular yogurt at around 17 grams per serving.
• Prepare a bowl of oatmeal in the microwave and use milk in place of water.
• Stir chopped almonds, walnuts or granola into a carton of Greek yogurt.
• Eat a bowl of high-fiber cereal with milk instead of a cereal bar.
Lanier Dabruzzi, MS, RD, LD, Senior Manager of Public
Relations, Southeast United Dairy Industry Association, Inc.
Use and customize the flavors in this easy smoothie recipe to increase protein at breakfast.
- 1 cup strawberries, frozen
- 1 banana
- 1 (5.3-ounce) container
- low-fat Greek yogurt
- ½ cup milk
Combine all ingredients in a blender and process until smooth.
For more smoothie recipes, visit www.southeastdairy.org