50+ Lifestyles

June is National Dairy Month & National Men’s Health Week is June 10th through 17th

Try incorporating more dairy this month for improved health!

By Lindsay Wiese, RD, LD
Hy-Vee Registered Dietician
(563) 355-5540     lwiese@hy-vee.com

Men require more protein based on body weight than women do, which is why dairy products are GREAT. Dairy provides high quality, lean protein plus vitamins and minerals – great for muscle building and maintaining a healthy weight. Research shows that dairy protein is superior to the protein found even in MEATS such as chicken or beef! Choose low-fat dairy products for less calories, saturated fat, and cholesterol, while protein, calcium, and vitamins and minerals remain high. When choosing any animal-based proteins, look for lean meat cuts, reduced-fat options, or at least 90 percent lean ground meats to improve overall health.

Greek yogurt Craze – maybe you’ve heard a lot about Greek yogurt lately, and for good reason: Greek yogurt is extra-filtered, so it usually has two to three times the amount of protein found in regular yogurt- it’s concentrated stuff! A good one to try? Chobani Greek Yogurt:   

1. Made with no artificial flavors or sweeteners.

2. Uses only natural ingredients.

3. Contains no preservatives.

4. Great source of protein.

5. Pairs well with fruit or granola for a quick snack.

What’s all this talk about protein?

Protein is important for thousands of metabolic functions happening within our bodies. It’s often referred to as “the star of the show” when it comes to meal planning. Most men need between 75-150 grams of protein each day, or about 35-40 grams/meal.

As one of the best sources of protein in our diets, dairy has variety of cost-effective sources to help create balanced and filling meals! Try substituting cottage cheese for regular cheese in recipes for more protein, and less calories and sodium.

Use dairy-derived whey or casein protein powders to add to smoothies, breakfast cereals, pancakes, and many other great recipes. Find some delicious new recipe ideas on
Hy-Vee.com/recipes.

Get creative! Try using plain Greek yogurt instead of cream cheese or sour cream when called for in recipes. Try it as a burger topping, as a savory “sauce” or sweet fruit dip for more protein, less calories and less fat.

If you’re unsure about individual protein needs or what kinds of protein might be best for you, stop by any Hy-Vee grocery store and ask a registered dietitian for assistance.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Information compiled by Lindsay Wiese RD, LD. For more information contact Lindsay at lwiese@hy-vee.com, or call (563) 355-5540.