Good nutrition often starts with ordinary foods. Eggs and dairy can be convenient choices when you want to add protein to a balanced meal.
Why eggs can be useful
Eggs provide protein and can be prepared in many different ways. They can work at breakfast, lunch or even dinner.
Try eggs with vegetables and whole-grain toast, mixed into a vegetable omelet, or served alongside beans and other foods.
What about yogurt?
Yogurt can provide protein as well as other nutrients. Plain or lightly sweetened varieties can be useful choices depending on your overall eating pattern.
You can combine yogurt with fruit, oats, nuts or seeds for a simple breakfast or snack.
Plain yogurt + fruit + a small handful of nuts can make a simple, satisfying snack.
Milk can fit too
Milk can be used with breakfast, added to oatmeal, blended into a homemade smoothie, or simply enjoyed with a meal.
Choose the type that fits your nutritional needs and preferences.
Don't forget variety
Eggs and dairy don't have to be your only protein sources. Rotate them with beans, lentils, soy, fish, chicken, nuts and seeds.
Simple meal ideas
- Eggs with vegetables and whole-grain toast
- Plain yogurt with berries and nuts
- Oatmeal prepared with milk
- Vegetable omelet with beans
- Yogurt with fruit as an afternoon snack
If dairy doesn't agree with you
Some people have difficulty digesting lactose or choose not to eat dairy. Lactose-free dairy and fortified alternatives may be options. Discuss persistent digestive problems with a healthcare professional.
Familiar foods can do a lot.
Eggs, milk and yogurt can be simple building blocks for balanced meals without making food complicated.