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.

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 important nutrients that play a role in brain development and function. Iodine is needed for normal brain and nervous-system development, while vitamin B12 supports normal nervous-system function. Milk, yogurt and cheese also provide high-quality protein, another nutrient important during periods of growth and development.

Emerging research is also exploring how dairy foods may influence cognition in school-aged children. Studies involving milk and yogurt have shown promising effects on certain measures of attention, memory and cognitive performance, although more research is needed to understand the relationship.

Pairing dairy with fruit and whole grains is an easy way to build a balanced meal or snack that provides a combination of protein, carbohydrates, fiber and important nutrients to help kids fuel their busy school day.

Here are a few combinations 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

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. Adding milk to breakfast, packing yogurt with lunch or pairing a cheese stick with an after-school snack are simple ways to spread protein throughout the day.

Yogurt is a great source of protein and packed with 9 essential nutrients, that help build and repair muscle. A breakfast staple that can be customized a variety of ways for all sorts of young picky eaters.  And Greek yogurt offers more protein and less lactose than traditional varieties.

3. Dairy Keeps Kids Full and Focused

Protein-containing foods can help make meals and snacks more satisfying, which is especially important during a busy school day. Dairy foods like milk, yogurt, cottage cheese, and cheese provide high-quality protein along with important nutrients kids need for growth and development.

When kids aren’t distracted by hunger, they’re better able to focus on the task at hand. Including dairy as part of a balanced breakfast and in lunchboxes gives kids lasting protein and nutrients that help them feel full, focused, and energized all day long.

Build their lunch around dairy, here are some ideas to get you started:

  • 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
  • Chicken salad with Greek yogurt instead of mayo, served on a soft roll

4. Dairy is Budget-Friendly Nutrition

For families watching their grocery budgets, staples such as milk, yogurt and cheese can provide protein and important nutrients in familiar foods that work across meals and snacks.

Dairy delivers a lot of nutritional bang for your buck and it’s a smart choice for families looking to build healthy habits without breaking the bank.

Here are some additional budgeting tips to keep in mind when shopping for dairy products.

  • Check weekly store circulars, ads and coupons on retail websites for deals on dairy products
  • Sign up to receive emails on specials and check out Ecoupons
  • Use the store’s “shopping list” and delivery options to save time

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.

Dairy is incredibly convenient.  It doesn’t require a lot of prep, and it’s usually one of the first things kids will eat. There are plenty of options when it comes to portable dairy for lunchboxes. Here are a few favorites:

  • packaged smoothies
  • single serve chocolate milk
  • flavored cottage cheese cups
  • yogurt tubes

From breakfast before school to snacks between activities and lunch on the go, dairy can be an easy way to help kids get the nutrition they need throughout the school day.

As your family settles into a new back-to-school routine, keep milk, cheese, yogurt and more on hand and top of mind for simple, nutritious options that help kids stay fueled and ready for whatever the day brings.