Dairy products help make up a healthy breakfast because of their contribution to nutrition. They are part of a healthy, balanced diet, along with whole grain foods, fresh produce, lean meats, fish, seeds and nuts. When combined in the right amounts, ratios and calorie totals, dairy products can help you get the vitamins, minerals and energy you need from a healthy breakfast.
Dairy Choices
Healthy choices for a breakfast using dairy products means going for low-fat rather than whole-milk varieties of dairy products. MyPyramid.gov states low-fat or nonfat dairy products will help make sure you don't get too much fat, which can cause weight gain. Low-fat yogurt, 1 percent milk for cereal and low-fat cheese for omelets each contribute protein, vitamins and minerals without adding too much fat.
Pour on the Protein
Dairy products can boost your protein intake at breakfast. MayoClinic.com states that the protein to carbohydrate to fat ratio for total daily calorie intake should be at about a 1:2:1 ratio. Egg whites can be en excellent source of protein without the added cholesterol contained in egg yolks. Combine low-fat milk with whole-grain cereal to add protein to the healthy complex carbs.
Fat is Necessary
Your body needs some fat to process fat-soluble vitamins, like A, E, D and K. As long as it is kept in the right ratios, and not from snacks or in saturated fat like in red meat, whole milk or lard, the fat in low-fat dairy products can be a healthy breakfast addition. Use low-fat milk in a smoothie, combined with fresh fruit, or have low-fat cheese on whole-grain toast.
Dairy and Lactose Intolerance
If you're lactose intolerant, you don't have to lose out on nutrition. MyPyramid.gov notes you can get similar nutrition from soy-based and other lactose-intolerant milks, cheeses and yogurts. By combining these with 100 percent fresh fruit or vegetable juices, you'll get both fat-soluble and water-soluble vitamins and minerals at breakfast.
Mineral-Rich Milk
Dairy products contribute minerals for strong bones as well as protein, fat and vitamins. Minerals in dairy products, like calcium, ensure strong bones and teeth.
Other minerals in milk and dairy products include magnesium, phosphorous, potassium, selenium and zinc. Milk also supplies trace amounts of copper, iron, manganese and sodium, but it isn't considered a major source for those.
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