As kids head back to the classroom, many parents are focused on school supplies, schedules, and routines. But one of the most important tools for student success doesn’t come in a backpack — it comes from the refrigerator.
Dairy foods like milk, yogurt, and cheese deliver essential nutrients that support learning, focus, energy, and growth, according to retail dietitians. Here are five reasons why starting the school year with dairy on the menu can give kids a healthy head start.
1. Dairy Supports Brainpower
“Dairy foods provide high-quality protein and essential nutrients—like iodine and vitamin B12—that support brain development and help kids stay alert and focused in class,” says Ellie Wilson, MS, RD, CDN, Senior Nutritionist for Market 32 and Price Chopper.
Ellie’s Tip: Pairing dairy with fruit and whole grains gives kids a balanced snack packed with protein, fiber, and essential nutrients to keep them energized, focused, and ready to learn as they head back to school. Here are a few to try:
- Greek yogurt + berries + granola
- String cheese + whole-grain crackers + apple slices
- Cottage cheese + pineapple chunks + whole-wheat toast
- Milk + banana + peanut butter on whole-grain bread
- Cheese cubes + grapes + whole-grain pretzels
- Yogurt smoothie + oatmeal muffin
Check out Market 32 and Price Chopper’s dairy page for more great options.
2. Protein Helps Build Strong Bodies
Just one 8-ounce glass of milk contains 8 grams of high-quality protein – essential for growing muscles and active kids. “Whether they’re sitting at a desk or running on the playground, kids need protein to stay strong and energized,” says Jacqueline Gomes, RD, MBA, Health & Wellness Manager for Foodtown Supermarkets.
Jacqueline’s Tip: Yogurt is a breakfast superstar—packed with 9 essential nutrients, including high-quality protein to help build and repair muscle. Greek yogurt is especially beneficial, offering more protein and less lactose than traditional varieties. Click for breakfast ideas.
3. Dairy Keeps Kids Full and Focused
Because of its combination of protein and natural carbohydrates, dairy helps curb hunger and stabilize energy levels throughout the school day.
“Including dairy in lunchboxes gives kids lasting protein and nutrients that help them feel full, focused, and energized all day long,” says Claudia Shore, RDN (Retail Dietitian) with ShopRite.
Claudia’s Tip: Build their lunch around dairy. Some great ideas include: turkey and cheese wrap with lettuce and whole-wheat tortilla, mini cheese and veggie quesadillas with salsa for dipping, pasta salad with mozzarella cubes, cherry tomatoes, and whole-grain pasta and Chicken salad with Greek yogurt instead of mayo, served on a soft roll. Check out some of ShopRite’s great lunchbox options.
4. Dairy is Budget-Friendly Nutrition
In a time when grocery bills are top of mind, milk and other dairy foods remain one of the most affordable sources of essential nutrients.
“Dairy delivers a lot of nutritional bang for your buck, says Kimberly Varner, registered dietitian with Weis Markets. “It’s a smart choice for families looking to build healthy habits without breaking the bank.”
Kimberly’s Tip: Check weekly store circulars, ads and coupons on retail websites for deals on dairy products—like milk, cheese, and yogurt. Sign up to receive emails on specials and check out Ecoupons. Use the store’s “shopping list” and delivery options to save time. All of these tools can be found on Weis Markets’ homepage.
5. Easy to Pack, Easy to Love
From shelf-stable milk boxes to string cheese and yogurt tubes, dairy foods are kid-friendly and lunchbox-ready.
“Parents love how convenient dairy is,” says Meredith McGrath, RD, LDN, Registered Dietitian at Redner’s Markets. “It doesn’t require a lot of prep, and it’s usually one of the first things kids will eat.”
Tip: There are plenty of options when it comes to portable dairy for lunchboxes. Here are a few of my favorites: packaged smoothies, single serve chocolate milk, flavored cottage cheese cups and yogurt tubes. Check out my “Back-to-School lunchbox formula” in the latest edition of HEALTHCENTS (page 14-15).
For more meal ideas fueled with dairy, visit American Dairy Association North East.
