Keep Calm and Reset Yourself with Dairy

reset with dairy

Life is busy! Between school, work, extracurriculars and college applications, it’s easy to get overwhelmed. But it’s important to take time for yourself and prioritize both your mental and physical health. The next time you’re feeling overwhelmed, take a break and reset yourself with dairy. Its simple nutrition provides many benefits to help you feel good inside and out.


A strong immune system helps you feel good no matter what comes your way. Stay healthy with dairy’s immunity-boosting nutrients like vitamin A, vitamin D, zinc, and protein. Begin your day with a bowl of whole grain cereal or a smoothie made with real dairy milk.


Keep calm with dairy. Dairy foods are a good source of tryptophan, a nutrient that helps raise serotonin and melatonin levels in the body, both of which relax the brain and the body. Grab a latte and chill or make a mug of Maple Cinnamon Milk Tea.


Dragging? Dairy foods like cheese help you fuel up without the crash. It’s a simple, easy source of protein when you need to stay energized. Keep string cheese or cottage cheese in your fridge for a satisfying snack.


Being comfortable makes you feel better and perform better. Fermented dairy foods like yogurt and kefir with live and active cultures can help support digestive health. Add kefir to your next smoothie or treat yourself to a yogurt parfait for dessert—your gut will thank you!

RECIPE: Maple Cinnamon Milk Tea

Enjoy this soothing milk tea any time of day! It’s light with just a hint of sweetness to balance out the spice. Could be served cold as well for those warmer days.

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 32 ounces


  • 1 1⁄2 cups milk
  • 2 cinnamon sticks
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla
  • 3 black tea bags
  • 2 cups boiling water
  • ground cinnamon


Combine milk and cinnamon sticks in a heavy bottom saucepan, bring to a low simmer and let steep for 5 minutes, discard sticks. Meanwhile, bring 2 cups water to a boil and add tea bags. Let steep 2-3 minutes, discard bags. Add maple syrup and vanilla to the steeped milk, stir to combine. Add tea to milk mix, stir to combine. Divide evenly among mugs, garnish with a sprinkle of ground cinnamon. Serve immediately.

Difficulty: Easy

Registered Dietitian |

Laura Marbury is a registered dietitian and serves as the Food and Nutrition Outreach Manager for The Dairy Alliance. She is responsible for implementing nutrition programs for health professionals, educators, and consumers, including conducting television, radio and print interviews on nutrition throughout the Southeast. Visit or follow @theDairyRD for delicious one-dish recipes and nutrition tips.

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