Winter’s chill has set in across Washington, and it’s essential to fuel your body with the right combination of vitamins and nutrients that help ward off seasonal illnesses.

Did you know that dairy can be a key player in your wellness routine?

Packed with immune-supporting nutrients like vitamin D, zinc, and protein, dairy products do more than just create strong bones. They help your body stay resilient during the cold winter months. Probiotic-rich options such as yogurt and kefir support gut health, which is vital for a well-functioning immune system. Dairy’s high-quality protein can also help fight infection and aid muscle repair and recovery, keeping your body ready to keep winter viruses away.

Best of all, choosing locally produced milk, cheese, and yogurt from Washington’s dedicated dairy farmers means you’re nourishing both your health and your community.

Bri Cowan, nutrition and wellness director for the Washington Dairy Commission, said, “From creamy ricotta to tangy Greek yogurt, and from protein-packed cottage cheese to a refreshing glass of milk, dairy foods offer a variety of beneficial nutrients. No matter what you’re looking for, there’s likely a dairy option—or a few—that can fit your needs.”

Ways to integrate more dairy into your diet:
Dairy pairs well with so many dishes. From breakfast to dinner, to everything in between, incorporating more dairy into your meals is simple. For breakfast, add a splash of milk to your coffee, or when you’re making oatmeal, swap water for milk. Add a side of yogurt at breakfast or lunch, or blend it into a vitamin-packed smoothie for a mid-day pick-me-up. As a snack or appetizer, make some dips for vegetables or crackers that use Greek yogurt or sour cream and season it accordingly.

Cowan recommends adding more cheese to your meal planning routines.

She said, “Cheese is a quick way to boost flavor and nutrition—sprinkle it over soups and salads or melt it into your favorite meals. Blended cottage cheese works wonderfully as a creamy base for pasta sauces, too.”

For those who’ve found that dairy doesn’t agree with their digestive system, don’t worry! There are plenty of other ways to enjoy its benefits.

“Lactose-free options are a total game-changer—you can find everything from milk and cheese to ice cream that’s gentle on your stomach,” Cowan shared. “Naturally lower-lactose choices like cheddar and mozzarella are great options, and yogurt is another standout thanks to its live and active cultures, which support digestive health. Cottage cheese is also a fantastic choice—it’s packed with protein and relatively low in lactose. With so many options available, you can still enjoy the goodness of dairy in a way that works best for you!”

Whether it’s a steaming cup of hot cocoa made with creamy local milk or a hearty, cheese-filled winter casserole, you’re giving your body the opportunity to refuel with potassium, protein, calcium, and vitamins A, D, and B12.

There’s no doubt about it: dairy offers both comfort and immunity support all season long.

To learn more about the commitment and expertise of Washington dairy farmers, get special recipes that use fresh Washington dairy products, or read about the multitude of farms across the state, visit the Washington Dairy page here.