We’ve made it to the final post in my series on stocking your kitchen during the quarantine. Today’s post is all about the dairy and meat departments and includes a link to download my master grocery list. Last, but certainly not least, is recipe idea #4 - a sweet treat because couldn’t we all use more cookies in our life right now? Let’s dive in!

Deciphering the Dairy Department

In full disclosure, I previously worked for the National Dairy Council and am a dairy lover. With that out of the way, I think there are good options out there for everyone. But while searching for your best bet, it’s important to read the labels - in every department - but especially the dairy department.

Milk: Most of the plant-based alternatives to cow’s milk aren’t nutritionally equivalent. The one that comes closest? Soy milk. You’ll also want to watch out for added sugar as well as other ingredients. Last, most plant-based beverages are fortified with the vitamins and minerals found naturally in dairy foods. So it’s important to shake up your almond, oat, soy, hemp, coconut, or whatever other alternative milk you choose to purchase to ensure the vitamins are spread throughout and not settled at the bottom.

From a nutritional standpoint, I love cow’s milk because it has at least 8 grams of high quality protein, calcium and vitamin D per cup - all things we need as runners and humans. Now I’ll admit, I’m not one to just drink a glass of milk on the regular. Instead I use it to cook with, as the base of my smoothies and when I’m in the mood for a delicious cappuccino. If using the plant-based alternatives to make something like a smoothie or oatmeal, I usually just encourage the addition of a scoop of protein powder to make it a more complete dish - especially if it’s post-workout.

What about ultra-filtered milk? Ultra-filtered cow’s milk is basically put through a filtration process that gives it 50 percent more protein, 50 percent less sugar, and removes the lactose. It’s pasteurized and tastes great. I love it even more than regular cow’s milk because instead of 8 grams it now has 13 grams of high quality protein per cup. And it’s lactose free for those who are unable to tolerate lactose. My favorite brand: fairlife. Their chocolate milk is one of my go-to post workout treats - especially when I can’t stomach a meal right away.

Yogurt: Years ago the yogurt aisle was pretty straight forward. You had a couple brands and that was it. Now it’s one of the most overwhelming sections of the store due to the vast number of options. My suggestions: look for options with less added sugar and more protein. I love Greek and Icelandic styles because they are strained making them thicker and higher in protein. I typically purchase plain and add my own sweetener as well as use it for cooking in place of sour cream or mayonnaise. If you are looking for a sweetened option, my favorite brands that I often recommend: Siggi’s and Chobani’s less sugar line. I also love Fage’s 2% plain for cooking and topped with some granola, blueberries and a drizzle of honey.

In the same genre as yogurt, don’t miss out on the gut-health promoting beverage Kefir. Similar to a drinkable yogurt, this tart, thick drink makes a great base for overnight oats or smoothies. I love the brand Lifeway and typically get their plain 1%.

Cottage Cheese: maybe you are a little turned off by it’s consistency or think of cottage cheese as a diet food. But give it a second chance! I love cottage cheese as a toast topper with sliced avocado and tomatoes (don’t forget the everything but the bagel spice!). It’s also great with diced fruit as an afternoon snack. And each serving is packed with protein and a good source of calcium. My go-to is 4% plain small curd. It’s creamy and delicious. It’s also a key ingredient in my High Protein Banana Pancakes.

Cheese: I love cheese. My husband and I enjoy a cheese and veggie board at least once a week. And while it’s a source of protein and calcium, cheese is also a treat. It’s important to keep your portions in check with cheese. We’ve all done it. Sat down with a block of cheese and before you know it, you’ve eaten half or more. Try to remember a 1-oz serving - which is about 100 calories - is the size of your thumb. When eating cheese as a snack or as part of a cheese board, add veggies, whole grain crackers and fruit to complement it. That’ll help make a small portion go further. Try stronger flavored cheeses (blue, feta, goat, Parmesan etc.) over mild ones (mozzarella or mild cheddar). You’ll feel more satisfied and last but certainly not least, savor every bite.

Eggs: I know what you are thinking, ‘Eggs aren’t dairy foods.’ This is true. But they are found in the dairy department so I’m lumping them in here. Eggs are one of the most vilified foods today. In the words of Heidi Klum, ‘one day they are in, the next they are out.’ Joking aside, I am an egg encourage-r. A large egg has 6 grams of high quality protein, is easy to prepare, and has 13 vitamins and minerals—including vitamins D and E—for just 70 calories. What about the cholesterol? And the fat? Find out more in this article I provided insight for on Bicycling.com.

Mastering the Meat Department

When it comes to the meat department, my biggest tip is to choose leaner cuts when possible and consider how you are preparing your meat. Baking, roasting, grilling or sauteing are preferable over deep fat frying. Also consider the portion size. We live in a society that places a lot of value on the portion of the plate dedicated to the protein or meat. Remember: it should only take up about a quarter of your plate - equivalent to about 3-6 ounces. During this time you may also want to purchase cuts that provide multiple meals. For example: we like to roast a whole chicken over the weekend and then use the leftovers to make chicken salad, tacos or to toss in a quick pasta dish during the week for lunches.

What about red meat? For runners, especially female runners, I actually encourage lean red meat consumption - especially during high mileage training - at least 1-2x servings per week. Why? Iron found in animal foods and in particular red meat has higher levels of heme iron and is easier for the body to absorb. Can you get iron from vegetable sources? Yes. But often when our needs become so great, as they do when we are running more as well as going through menstruation, it can be easiest to get it from a source like red meat. That being said - I’m all about plant-based diets. The bottom line is what works best for you. Personally I enjoy a steak or juicy burger at least once a week.

Don’t forget about fish: I’ll get into all the benefits of consuming more fish in a future post. But for now, try to include fish at least 1-2 servings per week. The more omega 3s the better. Omega-3s - specifically EPA and DHA - have been associated with reducing inflammation resulting from a hard workout. In other words they may help reduce post-run muscle soreness. Can you get them from plants? Yes - but like red meat - the omega 3s found in fish are going to be easier to convert into a usable form than plant-based sources like walnuts, chia, hemp or flax seeds. So what fish are good sources of omega-3s? The most popular is salmon but you can also get omega-3s from other fish like sardines, trout, tuna, and herring to name a few.

And that’s it! What did you think of my blogging grocery tour? I’d love to hear your feedback. Or perhaps there was a department I left out? Shoot me an email and let me know: akoch@runningrdn.com

As promised, a link to download my free grocery list and meal planning worksheet is included below. And here’s recipe idea #4 - enjoy!

Flour-less Peanut Butter Chocolate Chip Cookies

Makes about 2 dozen cookies

Ingredients:

1 cup natural peanut butter (we love Smucker’s crunchy)
1 cup lightly packed brown sugar
3 Tbsp butter, softened
1 egg
1/4 tsp salt
1/2 cup chopped peanuts
1/4 cup mini chocolate chips
Flaked salt (like Maldon) to top (optional but such a great addition - you can use kosher if you don’t have flaked)

Directions:

Preheat oven to 350 degrees F.
Line cookie sheet with parchment paper or non-slip cookie mat (I love Silpat - silicone baking sheets).
Beat peanut butter, sugar and softened butter with a hand mixer or in a standing mixer on medium high for about a minute or until smooth. Beat in egg and salt. Remove mixer/bowl from stand mixer and fold in peanuts and chocolate chips.
Using a tablespoon, scoop dough into balls and place on baking sheet a couple inches apart. Using a fork, flatten the dough balls to form a criss cross pattern on top. Sprinkle lightly with flaked salt.
Bake for about 10-12 minutes or until edges start to turn golden brown. Let cool for at least 2 minutes on baking sheet before transferring to a wire cooling rack.

Nutrition Information (per cookie): 140 calories, 4 g protein, 9 g fat, 10 g carbohydrate

Your Final Grocery Recommendations, a Printable List and Recipe Idea #4