Milk, yogurt and cheese are nutrient-rich foods and are notable protein sources, too. Eating protein-rich foods helps curb hunger and may help with weight management.
Milk is an excellent "sports drink" with its unique combination of carbohydrates, protein, fluid and electrolytes. Instead of reaching for a typical sports beverage after a workout, consider grabbing some cold, refreshing milk. The fluid rehydrates the body, while the other nutrients energize and replace minerals lost in sweat.
According to recent research, people with lactose intolerance may tolerate a cup of milk per day (or about 12 grams of lactose). Lactose is the natural sugar found in milk, which some people have difficulty digesting. Hard cheeses and yogurt often are tolerated well.
Source: Julie Garden-Robinson, Food and Nutrition Specialist, North Dakota State University