{"id":1509,"date":"2025-02-25T19:19:12","date_gmt":"2025-02-25T19:19:12","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1509"},"modified":"2025-02-25T19:25:10","modified_gmt":"2025-02-25T19:25:10","slug":"increase-your-dairy-intake-and-give-cottage-cheese-a-try","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1509","title":{"rendered":"Increase Your Dairy Intake and Give Cottage Cheese a Try"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1509\" class=\"elementor elementor-1509\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-572e1e9d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"572e1e9d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6d63332c\" data-id=\"6d63332c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b525c3 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"5b525c3\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Increase Your Dairy Intake and Give Cottage Cheese a Try<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e998f1 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"4e998f1\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?fit=300%2C300&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-1510\" alt=\"Bowl of cottage Cheese\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/cottage-cheese.png?resize=800%2C800&amp;ssl=1 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-795f66e6 elementor-widget elementor-widget-text-editor\" data-id=\"795f66e6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Did you know that about 90% of Americans do not eat enough dairy? That\u2019s a large chunk of people and just might include you!\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">So how do you work on becoming the 10% that are eating enough dairy?\u00a0 First let\u2019s make sure we have all the dairy sources covered.\u00a0 When we think of dairy, we include milk, yogurt, cheese, lactose free milk, fortified soy milk and yogurt.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Now, how much dairy do you need?\u00a0 Starting at 9 years old through the rest of your life you are looking at a recommendation of 3 cups per day.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Lastly, what is the equivalent to a cup?\u00a0 Here is a nice chart from MyPlate to help you out.\u00a0\u00a0<\/span><\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"wp-image-1512 aligncenter\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2025\/02\/Screenshot-2025-02-25-at-2.20.07%E2%80%AFPM.png?resize=365%2C435&#038;ssl=1\" alt=\"Graph on what's the equivalent to a cup \" width=\"365\" height=\"435\" \/><\/p><p><span style=\"font-weight: 400;\">Now I could go on about all these different dairy sources but let\u2019s just narrow in on one for now \u2013 cottage cheese!\u00a0 Recently cottage cheese has been a hot topic on various social media platforms and overall growing in popularity!\u00a0 Who knew!\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">So why try cottage cheese besides that it checks the box of being a dairy source and now popular?\u00a0 Well, here are a few reasons to give it a whirl:\u00a0\u00a0<\/span><\/p><ul><li aria-level=\"1\"><b>Nutrient Powerhouse<\/b><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">We already know that it is a dairy source, but a lower calorie, higher protein option to be more specific.\u00a0 Pairing cottage cheese with other food groups can help satisfy our hunger and keep us feeling full longer.\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cottage cheese holds some key minerals that help with bone health: They are phosphorus, potassium, calcium and Vitamin B12.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Your cottage cheese might have probiotics, which help balance your gut microbiome and protect it from harmful bacteria. If you\u2019re a fan, look for \u201clive and active cultures on your label\u201d.\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Low in carbohydrates and no added sugar is also a win.\u00a0 For those monitoring your carbohydrates, cottage cheese might be for you!\u00a0\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li aria-level=\"1\"><b>Versatile in Recipes\u00a0<\/b><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">If you are picturing your grandmom eating a bowl of cottage cheese and fruit and were turned off, I get it, BUT did you know you can use it in other ways?\u00a0 I had <\/span><a href=\"https:\/\/goodculture.com\/buffalo-chicken-dip\/\"><span style=\"font-weight: 400;\">buffalo chicken dip<\/span><\/a><span style=\"font-weight: 400;\"> made with cottage cheese and it was a winner in my book!\u00a0 Wouldn\u2019t have known it, if someone hadn\u2019t told me.\u00a0 Here are a few other ways to add cottage cheese to your diet:\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Scrambled eggs with cottage cheese: simply add a few tablespoons of cottage cheese to your beaten eggs before cooking.\u00a0 You\u2019ll enjoy the creamy taste without dealing with the altered textures.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Smoothie: add a scoop or two to your smoothie.\u00a0 Again \u2013 no need to deal with the texture but you add some extra cream.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Add cottage cheese to various sauces or spreads like <\/span><a href=\"https:\/\/goodculture.com\/green-goddess-sandwich\/\"><span style=\"font-weight: 400;\">this one<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Bake with it in stuffed shells or lasagna. It\u2019s a good substitution for ricotta cheese.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">These are just a few, but feel free to explore these two websites for TONS of different recipes to try using cottage cheese (<\/span><a href=\"https:\/\/breakstones.com\/our-recipes\/?_sft_recipe_type=cottage-cheese\"><span style=\"font-weight: 400;\">Breakstone\u2019s<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/goodculture.com\/recipes\/\"><span style=\"font-weight: 400;\">Good Culture<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><\/ul><ul><li aria-level=\"1\"><b>Different variations\u00a0<\/b><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cottage cheese varies from small to large curd, depending on the amount of whey drained during the process of making it.\u00a0 If you\u2019ve tried small curd and don\u2019t like it, give large curd a try.\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Also, there are different fat contents to cottage cheese too.\u00a0 I\u2019d suggest trying to be mindful of the fat content, but there are options out there: non-fat (0%), low fat (1%, 2%) and full fat (4%).\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Never forget that you can always try different brands too.\u00a0 Good Culture, Breakstone\u2019s and Daisy are just to name a few.\u00a0<\/span><\/li><\/ul><\/li><\/ul><p><span style=\"font-weight: 400;\">Now did I convince you to try cottage cheese?\u00a0 If not, no hard feelings BUT did I at least get you to think more about how much dairy you are eating?\u00a0 I hope so.\u00a0 Think about it.\u00a0 Are you a part of the 90% not getting in enough dairy per day or the 10% that are hitting the mark?\u00a0 Is one of your daily source of dairy cottage cheese?\u00a0 Let us know! We love to hear from you.\u00a0\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Cheers,\u00a0<\/span><\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"alignnone  wp-image-697\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=218%2C218&#038;ssl=1\" alt=\"Amanda's signature\" width=\"218\" height=\"218\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=800%2C800&amp;ssl=1 800w\" sizes=\"(max-width: 218px) 100vw, 218px\" \/><\/p><p><span style=\"font-weight: 400;\">This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">References:\u00a0<\/span><\/p><p><a href=\"https:\/\/goodculture.com\/recipes\/\"><span style=\"font-weight: 400;\">https:\/\/goodculture.com\/recipes\/<\/span><\/a><\/p><p><a href=\"https:\/\/www.uclahealth.org\/news\/article\/5-cottage-cheese-benefits-and-how-add-more-your-diet\"><span style=\"font-weight: 400;\">https:\/\/www.uclahealth.org\/news\/article\/5-cottage-cheese-benefits-and-how-add-more-your-diet<\/span><\/a><\/p><p><a href=\"https:\/\/www.eatright.org\/food\/food-groups\/dairy-and-alternatives\/what-to-look-for-in-cottage-cheese\"><span style=\"font-weight: 400;\">https:\/\/www.eatright.org\/food\/food-groups\/dairy-and-alternatives\/what-to-look-for-in-cottage-cheese<\/span><\/a><\/p><p><a href=\"https:\/\/www.myplate.gov\/eat-healthy\/dairy\"><span style=\"font-weight: 400;\">https:\/\/www.myplate.gov\/eat-healthy\/dairy<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5392f0f elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"5392f0f\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1503\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Fun Valentine&#8217;s Day Gift Ideas for Everyone You Can Get BEFORE Valentine\u2019s Day<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=1516\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Going Meatless for Dinner:  3 Delicious Protein Alternatives You Need in Your Rotation<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Did you know that about 90% of Americans do not eat enough dairy? 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