As we kick off the new year, we aim to optimize our health and find better ways to feel comfortable in our body and mind. This usually starts with nutrition, and it’s not as complicated as it looks. With a fresh start, why not reframe your goals and keep it simple.

The #1 Thing 

Just add milk. That’s it. It’s a simple yet powerful way to fuel your body and achieve your health goals this year. There are actually 15 essential nutrients, including nine grams of protein, in every glass of milk. And you don’t have to stop there. Whether you’re looking to support your bones and muscle function or improve your energy or overall wellness, incorporating milk into your daily diet can be a simple and effective way to fuel your body and meet your objectives. 

Give your goals a fighting chance this year by making milk your go-to. If a habit is easy to incorporate into your life, then you’re more likely to stick with it and keep it up throughout the year. So, if you’re looking for a boost in the new year, start with milk. The nutritional benefits and convenience of adding milk to everyday dishes make it easy for busy Canadians to fuel up for good health.

 

Here are simple ways to incorporate the benefits of milk into your everyday routine. 

1. First thing, raise a glass!  

Start your day right and pair a glass of milk with a balanced breakfast for a good source of protein, calcium and vitamins. This way, you can ensure you’re fueling your body with vital nutrients right from the get-go, and it’s a step in the right direction for maintaining a nutritious diet throughout the day. 

2. Breakfast smarts 

Mornings are busy! Prep your morning meal the night before so you can enjoy a healthy start to your day. We’re talking smoothies and shakes you can assemble in a hurry, or overnight oats and chia puddings made with milk that are ready to eat. Or maybe cereal is your go-to – a bowl of hot or cold cereal with milk makes a quick start. 

3. Heading to the gym?  

Before a workout, milk is the secret weapon that can help you fuel up. You’ll support your energy with the unique mix of protein, carbohydrates, and calcium to keep you going throughout the workout. The protein in milk will help with muscle recovery and can help replace the fluids and electrolytes lost during exercise.  

4. Keep a diary 

Keep track of what you eat and drink with a food diary so you can check your nutrient intake. Writing down or typing it into your phone can ensure you’re getting enough nutrients, essential to your overall health. Tracking your nutrient intake will feel extra satisfying when you know that you can track 15 essential nutrients from just one glass of milk.

5. Dinner’s ready! 

Sometimes it’s hard to get dinner on the table, but don’t overthink it. Nutritious, delicious and easy meals are the way to go. Research ideas online and incorporate milk into your meals. Mac’ n cheese, quiches and hearty soups and chowders all fit the bill.  

6. Time for a break?  

Instead of a regular coffee, try a cold brew latte, cappuccino, or a foamed milk coffee for a satisfying pick-me-up with a nutritional kick. Or ditch the coffee and go for a steamed milk matcha or chai latte. Give your tastebuds a treat with a warm spiced milk with turmeric. 

7. Snack attacks!  

Before you reach for sweet or salty treats to munch on, think about treating yourself to something a little more nutritious, like chocolate milk, a pudding, or prep a batch of muffins like Banana Breakfast Muffins to have on hand. 

Banana Breakfast Muffins 

Created by: Nicole Addison, @nourishedbynic  

View this post on Instagram

A post shared by Nicole Addison, RD, MHSc (@nourishedbynic)

Enjoy the goodness of milk in these yummy muffins with a coffee or tea at home, or take one with you during busy mornings. And don’t limit yourself to breakfast – these muffins make a perfect grab-and-go snack to get in a tasty, nutritious bite at any time of day. 

Ingredients: 

● 1 cup Ontario milk 

● ⅓ cup Ontario plain yogurt 

● 2.5 cups oats  

● 1 tsp baking soda  

● 1 tsp cinnamon  

● ½ tsp salt  

● 2 ripe bananas, mashed  

● ⅓ cup maple syrup  

● 1 egg 

● 2 tsp vanilla extract  

● Chocolate chips, optional 

Instructions: 

1. Preheat the oven to 350°F. Line a 12-cup muffin tin with paper liners. 

2. In a large mixing bowl, combine oats, baking powder, cinnamon and salt. 

3. In the same bowl, add mashed bananas, maple syrup, plain yogurt, milk, egg and vanilla extract. Stir until fully combined. Add chocolate chips if using and mix to combine.

4. Divide the batter evenly among muffin cups. 

5. Bake for about 24 to 27 minutes or until tops are browned and firm to touch. Allow to cool.