Estimated read time: 3-4 minutes
It's always great when you find something that can do more than one job. A babysitter who watches the kids and cleans the house. A cleaning product that sanitizes and deodorizes. Or a phone that replaces your camera, calendar and GPS.
When it comes to nutrition, protein is getting a lot of attention — and for good reason. It plays an important role in overall health. But with that attention has come a wave of products promising more protein, from chips and pancakes to even protein water.
With so many options, it can be easy to overlook simple, familiar foods that naturally provide protein along with other important nutrients.
One of those foods is dairy. Milk, cheese, cottage cheese and yogurt aren't just good sources of protein — they offer more than protein alone. They help support your overall wellness in ways that go beyond a single nutrient.
What is "protein plus"?
Not all protein sources offer the same nutritional value. Some foods deliver more than just protein alone.
Dairy products fall into what nutrition experts call the "protein plus" category. That means they provide high-quality protein along with a range of essential nutrients your body needs to function at its best.
"There's nothing wrong with convenience products, but it's easy to overlook the value of protein that comes from real foods," says Jaclyn St. John, MS, RDN, LD, director of nutrition partnerships for Dairy West. "Dairy foods naturally provide protein along with other important nutrients like calcium, vitamin D and B vitamins, which means you're getting more nutritional value in every serving."
What makes a protein high-quality?
When shopping for high-quality protein foods, it can help to look beyond just the number of grams on the label.
Consider whether the protein is animal-based or plant-based, how easily your body can use it and whether it comes with other nutrients that support overall health.
Proteins are made up of amino acids, which help build and repair muscles, tissues and more.
Your body can produce some amino acids on its own, but nine — known as essential amino acids — must come from the foods you eat.
Foods that contain all nine essential amino acids are considered complete, or high-quality, proteins. Dairy foods are one source, providing complete protein.
"Foods like dairy, eggs, meat, and soy are examples of complete proteins, helping you get a balanced intake of the essential amino acids your body requires," the U.S. Dairy website states.
The two high-quality, complete proteins found specifically in dairy are casein and whey.
Casein is only found in animal milks and digests slowly, which helps the body repair and rebuild muscles. Whey digests and releases amino acids quickly, which boosts muscle growth and recovery.
How to incorporate dairy into your diet each day
One of the best things about dairy products is how easy they are to include in everyday meals and snacks. Enjoy a yogurt parfait for breakfast, drink a glass of milk at lunch or pair string cheese with an afternoon snack.
There's very little prep required, making dairy a simple way to add high-quality, nutrient-rich foods to your daily routine.
"For many people, improving their nutrition doesn't mean following complex rules," St. John adds. "It can start with simple choices, like including foods that naturally provide high-quality protein throughout the day."
Making thoughtful nutrition choices doesn't have to be complicated. Sometimes, it's as simple as choosing foods that do more — like dairy. To learn more about how dairy can support your protein needs and overall wellness, visit dairywest.com/just-good-protein.
