This treat has 500 calories – and zero regrets

When I stop for gas at the local Kwik Star, I also like to check out the store’s latest seasonal flavors of milk. Recently, I tried the new chocolate milkshake flavor. (And, yes, it tastes a lot like regular chocolate milk.)

As I paid, the cashier commented about the calorie count – 500 calories per bottle. He joked that a candy bar would have fewer calories. I smiled and replied, “Yeah, but it has calcium!”

Honestly, I was a little annoyed that he was low-key giving me nutrition advice. I wasn’t planning to drink the entire bottle at once. (The label says it’s two servings). And chocolate milk is my go-to recovery drink after strength training.

And I meant it when I said that flavored milk is a healthy choice.

A few years ago, Stephanie Clark, a professor emeritus of dairy science and human nutrition at Iowa State University, walked me through how to read and compare nutrition labels. She pointed out that an 8-ounce serving of milk gives you: 

• 30% of your daily calcium needs.
• 8 grams of high-quality protein.
• 13 essential nutrients that support immunity, metabolism and brain health. 

These are nutrients that most of us don’t get enough of, and they are often missing from energy drinks or plant-based milk alternatives.

Clark also said it’s absolutely OK to choose flavored milk, especially if it helps you or your kids drink more milk.

The added sugar in chocolate milk is minimal compared to what you get in a sports drink or my favorite gas-station candy, sour gummies.

So when I want a treat that also packs nutrition, I reach for chocolate milk. (And if Kwik Star brings back the orange creamsicle flavor this summer, I will be first in line!)

June is National Dairy Month, and in this issue of The Iowa Dish, we’re diving into the latest protein trends and why real dairy and meat are still top choices for high-quality protein.

We also explore why more Americans are choosing real meat, even with higher grocery costs.

Plus, we asked a registered dietitian to share fun ways to “Beef Up Your Burger” at your next cookout – like building a burger board with lots of colorful, tasty toppings.

I hope your summer includes some pool time, baseball games and backyard BBQs. And if you’re ever curious about something you see on a farm during a road trip, send me a message. I would love to connect you with the Iowa farmers who grow and raise the food we all enjoy.

Take care,

Teresa Bjork
Editor, The Iowa Dish

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Learn more about author Teresa Bjork here.