During the past three years, many people have experienced increased stress as the pandemic delivered unexpected life changes and economic pressures. With April marking National Stress Awareness Month, now is the time to reset habits and prioritize balanced meals, sleep, and exercise to promote a sense of wellbeing. Consuming dairy products as part of a healthy eating pattern can build energy reserves, promote a sense of calm, boost the immune system, and promote gut health. All of these factors can help battle stress.

Meals and snacks containing carbohydrates, protein, fat, and fiber keep hunger away, provide lasting energy, and stabilize blood sugar. Steady blood sugar levels throughout the day can improve thinking and smooth out moods. The Dietary Guidelines for Americans recommends three servings of dairy per day as part of a healthy approach to meals and snacks. Milk and yogurt, for example, offer a strong combination of protein, carbohydrates, and fat. Dairy foods also pair well with fiber-rich whole grains, fruits, vegetables, and legumes.

When people eat nutrient-dense foods, such as milk, yogurt, and other dairy foods, they have the energy to take on their daily tasks, as well as the stress that might accompany those activities. Dairy also goes with many other foods and is widely accessible and affordable.

Dairy foods can promote a sense of calm. A small dairy-based snack in the afternoon or a warm glass of milk in the evening can set a comforting tone.

When three o’clock hits, a lot of us are feeling that afternoon slump, especially if the day has been hectic. Take a 10- to 15-minute break and eat a filling, dairy-rich snack, such as cheese with whole-grain crackers or whole-grain cereal with milk. This snack break will improve your mindset and provide energy. Likewise, drinking a warm glass of milk can be part of your evening wind-down routine. Milk is soothing when served as a warm drink.

Dairy foods also help support the immune system and gut health. More than 70 percent of the immune system’s cells resides in the gut. Milk delivers 13 essential nutrients, including calcium, potassium, vitamin D, vitamin A, selenium, zinc, and protein. Protein, vitamin D, vitamin A, selenium, and zinc help maintain a healthy immune system. Fermented dairy foods, such as yogurt, kefir, and some types of cheese, contain live and active bacterial cultures. These healthy bacteria aid in the proper digestion of food and absorption of nutrients, and support overall gut health.

Dairy delivers the nutrients and fuel the body needs every day. Each 8-ounce serving of milk, no matter the flavor or fat content, delivers 13 essential nutrients and 8 grams of protein. Drinking or eating three servings of dairy a day will help round out the nutritional value of meals or snacks.