Dairy products for health.

Dairy is an excellent source of calcium, vitamin D and potassium. It’s no wonder why those seeking to improve their diets also seek to incorporate healthy quantities of dairy. Adding a few extra sources of dairy to your diet is easy. Here are a few items you can incorporate dairy into your meals to improve your gut and bone health.


Cheese adds flavor to your meals and makes you stay fuller longer. Cottage cheese has one of the best calorie-to-protein ratios when it comes to cheese. Half a cup of cottage cheese contains about 100 calories and 12 grams of protein. Try adding fruit and cottage cheese to your breakfast for added protein and calcium.


Regular yogurt consumption can be your stomach’s best defense. The creamy treat contains live cultures and some yogurts contain added probiotics. These probiotics are helpful bacteria with benefits such as digestive health and immune system strength. Yogurt can be added to breakfast or eaten as a midday snack.


Kefir contains 15 to 20 times as many probiotics as yogurt. This fermented dairy product is hugely beneficial to your gut health. The drink can help build a stronger immune system over time. Some studies claim kefir has anti-carcinogenic properties and lowers cholesterol. Kefir can be drank plain, or you can use it to create a tasty salad dressing. Mix the kefir with avocado, olive oil, garlic, lemon, salt and pepper for a simple, healthy dressing.

Chocolate milk

Chocolate milk is used as a tasty post-workout treat. The drink has a healthy ratio of carbohydrates and protein, making it ideal for post-workout recovery. Drinking chocolate milk is great for calcium and vitamin D, both necessary to build strong bones. Either drink chocolate milk as is or mix it into a smoothie. Try one cup of chocolate milk, a small banana and a tablespoon of peanut butter.

At Plains Dairy, we produce a large selection of high-quality Milk and other Cultured products, as well as Non-Dairy products. Give us a call today at (806) 374-0385 or Contact Us by email to learn more About Us. You can also Find a Location near you and check out our Recipes!