As another January passes us, many of us might find our newfound commitment to eating well and crushing it at the gym waning, now that we’ve shifted some of that festive bulge. And perhaps, this isn’t a bad thing.
Making positive and sustainable changes to our habits and especially our diets isn’t something we should only be doing one month a year; our health and wellbeing should inform our choices every day. Far from being a chore, doing this will actually make life a lot easier in the long-run and stop us yo-yo dieting, unwanted weight fluctuation and unused gym memberships.
Protein and Dairy
Food is unique in offering us nutrients and energy as well as playing a huge part in our social and cultural activities. There’s nothing wrong with enjoying ourselves and indulging from time to time, but there’s also nothing wrong with to invest in our health. Dairy is just the product to help out.
Products such as milk, cheese and yogurt contain a host of nutrients which are beneficial to our health, but one very important one for our muscles : protein. Just one 200ml serving of milk contains approximately seven grams of dairy protein, meaning that morning iced coffee alongside your eggs on toast can significantly contribute towards your recommended daily intake.
For those getting into a fitness regimen, there’s no better gym buddy than protein. It is an important nutrient which helps us to grow and maintain our muscle mass and strength. Dairy products also contain calcium and potassium, both of which contribute to normal muscle function.
Here’s my five tips on how to use dairy in your diet to meet your protein intake this year:
1. Drink up:
Milk-based drinks such as milkshakes, iced coffees, protein shakes and smoothies are a great way to up your protein intake and can help us to maintain our muscle mass post-exercise. Quick and easy to make, and with an infinite amount of flavour combinations – these are an easy addition to your daily routine. Find some dairy drink inspiration here: https://milk.co.uk/recipes/drinks/
2. Breakfast bowl:
A yogurt bowl is an excellent way to start your day, packed with protein and other nutrients – you can add a whole variety of fruits, nuts and seeds to fit your tastes. Not only nutritious, it’s an affordable way to stave off hunger pangs until lunchtime. Try our breakfast sundae for under 400kcal here: https://milk.co.uk/recipes/yogurt-fruit-puree-breakfast/
3. Snacking smarter:
If you’re a serial grazer and find yourself rooting around for a little something – cheese is a great option. A 30g piece of hard cheese (think the size of a small matchbox) is not only a source of protein, but also provides vitamin B12, calcium, vitamin A and phosphorus (and is a lot tastier than a rice cake if you ask me…).
4. Dairy desserts:
Yogurt also makes for a great healthier dessert option for those with a sweet tooth. You can complement with fruit or be slightly more indulgent and add a meringue nest or a bit of dark chocolate. Why not bring some sunshine to your evening with our summer yogurt bowl: https://milk.co.uk/recipes/summer-yogurt-fruit-bowl/
5. Salads:
Hear me out – salads don’t have to be depressing, they can be quick and easy to prepare and a great way for us to add protein and healthy fat sources, and to get more fibre. Adding cheese or dressings can turn salads from sad to sensational. From Stilton to melty Somerset Brie, to tangy hard cheeses like cheddar and Red Leicester or yogurt dressings – there’s a huge choice to suit your fancy and get some protein to boot. Get some inspiration from our salad recipe selection here: https://milk.co.uk/recipes/salads/
