7 days ago
'81c per serving': Coles item that easily increases daily protein intake
Some of us opt for a splash in our daily coffee. Some mix it up with tasty fruit for a delicious smoothie. Others refuse to touch it unless it's skinny or plant-based. We're talking about milk—whole milk, to be specific.
Given the meteoric rise of alternative milks in recent years (see: almond, oat, coconut, cashew, etc.), you'd be forgiven for forgetting that humble cow's milk even exists. Indeed, Australian nutritionist Faye James declares the creamy white stuff, which is naturally high in protein, has been 'unfairly sidelined' in favour of different varieties for years.
However, research shows that, for the first time since 2020, dairy milk sales are back in growth, as more Australians embrace protein-rich diets, and Faye says there's 'a lot to love' when it comes to whole milk's nutritional profile.
'Whole milk is naturally rich in calcium, vitamin D, protein and healthy fats. These are all nutrients that support bone health, muscle function, brain development and hormone production,' Faye tells Yahoo Lifestyle.
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Why you should add whole milk to your diet
She adds that women going through perimenopause and menopause are among those who can benefit the most from including whole milk in their diet.
'During this time, oestrogen levels drop, and that can impact bone density and mood,' Faye explains. 'Whole milk contains fat-soluble vitamins like A and D, which help with hormone regulation and immune function. Plus, its natural fat content helps us feel fuller for longer and supports better blood sugar balance, which can really help with those mid-afternoon energy dips.'
Faye, who is the author of The Perimenopause Plan, explains that during perimenopause and menopause, women often experience weight gain, muscle loss, low energy and poor sleep.
'Protein can help with all of those things,' Faye says. In fact, she calls protein 'a bit of a nutrient hero'. 'It supports lean muscle mass, balances blood sugar and keeps you satisfied after meals,' she says.
How much protein do we need each day?
The trouble is that a splash of whole milk in your morning coffee isn't quite enough to reap the benefits.
'Ideally, we should aim for around two to three serves of dairy a day. That could be a glass of milk, a tub of yoghurt or a few slices of cheese,' Faye tells us. If that sounds tricky, there are simple ways to make it easier.
Dairy Farmers High Protein Milk is a deliciously creamy milk that delivers 18g of high-quality dairy protein per 300ml serve—the benefit being that you can swap it for regular milk and easily add more protein to your diet.
Available at Coles for $5.40 for 2 litres, it works out to just 81c per serving, making it a seriously affordable way to incorporate the viral nutrient.
'High-protein milk is an easy and accessible way to get more protein into your day,' Faye explains. 'You can pour it over your morning oats, blend it into a smoothie or even use it in your coffee for an extra boost.
'It's a simple switch that delivers a lot of nutritional bang for your buck. It's not just helpful for midlife women, either. Anyone looking to maintain strength, energy and vitality can benefit.'
And, these days, Faye says more and more of us are tuning in to our nutritional needs.
'There's definitely been a shift,' the expert says. 'People are no longer just counting calories or cutting carbs. They're tuning into how food makes them feel and looking for more balance.'
Expert's tips on how to make healthy eating easier
Of course, when you're juggling work, friends and family, it can be hard to find the time to put your good intentions into practice, but Faye has some tips to make healthy eating easier.
'Life is busy, and it's easy to fall back on whatever is quick and familiar, but a few smart choices at the supermarket can make a big difference,' she says. 'I always recommend focusing on 'foundation foods' - things that are versatile and packed with nutrients.
'High-protein milk is a great example. With one purchase, you're ticking off protein and calcium in a convenient, tasty way.
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'Other great options are Greek yoghurt, eggs, frozen vegetables, legumes, canned fish and wholegrain wraps or brown rice,' Faye continues. 'These are the kind of foods you can mix and match to create healthy meals in minutes.
"And if you've got a blender, you've got no excuse. A smoothie made with milk, banana, oats and nut butter can be whipped up in seconds and is far better than skipping breakfast or grabbing something processed like a shop bought protein bar.'
