Bruises, Sprains & Broken Bones

Dairy

• ½ Cup Plain Greek Yogurt

Plain Greek yogurt is a strained cultured dairy food with a thick texture and tangy flavor. It is commonly used as a protein-rich dairy option in meals and snacks.

Greek yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with plain varieties typically lower in sugar than sweetened yogurt.

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Dairy

• ¼ Cup Shredded Mozzarella Or Dairy-Free Cheese

Shredded mozzarella is a mild, semi-soft cheese commonly used as a topping or ingredient in cooked dishes. It provides protein and calcium, though nutrition varies if a dairy-free cheese alternative is used instead.

Mozzarella provides calcium, protein, phosphorus, vitamin B12, and varying amounts of sodium and saturated fat.

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Dairy

½ Cup Almond Milk Or Milk Of Choice

A half-cup serving of milk or almond milk is commonly used to add creaminess, moisture, and mild flavor to recipes. Nutritional content varies substantially depending on whether it is dairy milk or a plant-based alternative and whether it is fortified or sweetened.

Dairy milk typically provides protein, calcium, vitamin B12, riboflavin, and often vitamin D, while almond milk is usually lower in protein but may provide fortified calcium, vitamin D, and vitamin E.

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Other

½ Scoop Of Vegan Protein Powder

Vegan protein powder is a processed protein supplement typically made from peas, rice, soy, hemp, or blended plant proteins. A half scoop provides a concentrated source of protein in a small serving.

It typically provides protein and may also contain iron, calcium, potassium, and added vitamins or minerals depending on the product.

Dairy

¼ Cup Milk

Milk is a dairy food that provides protein, calcium, and fluid in a small serving. A ¼ cup portion is nutritionally modest but still contributes key dairy nutrients.

Milk provides calcium, protein, riboflavin, vitamin B12, phosphorus, potassium, and often vitamin D when fortified.

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Dairy

C Organic Cottage Cheese

Organic cottage cheese is a fresh dairy food made from curds, typically mild in flavor and high in protein. It is commonly used as a savory or sweet ingredient and is often lower in fat than many aged cheeses, depending on the variety.

Cottage cheese provides protein, calcium, phosphorus, vitamin B12, selenium, and varying amounts of sodium and fat depending on the product.

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Dairy

Cheddar Cheese, Low-Fat, Shredded

Low-fat shredded cheddar cheese is a reduced-fat dairy product made from cheddar cheese and commonly used for topping, melting, and cooking. It provides concentrated protein and calcium with less fat than regular cheddar.

It is a good source of protein, calcium, phosphorus, vitamin B12, riboflavin, and often sodium.

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Dairy

Cottage Cheese

Cottage cheese is a fresh, mild cheese made from curds of cow’s milk. It is commonly eaten as a high-protein dairy food and varies in fat and sodium content by brand.

Cottage cheese provides protein, calcium, phosphorus, selenium, vitamin B12, and riboflavin, with sodium levels that can be relatively high in some products.

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Dairy

Goats Cheese

Goat cheese is a soft to semi-firm cheese made from goat's milk, with a tangy flavor and creamy texture. It provides protein and fat along with minerals important for bone health.

Goat cheese provides protein, calcium, phosphorus, vitamin A, riboflavin, and vitamin B12, along with varying amounts of saturated fat and sodium.

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Dairy

Grated Parmesan Cheese

Grated Parmesan cheese is a hard, aged Italian cheese with a savory, salty flavor, commonly used as a topping or ingredient. It is a concentrated source of protein and minerals because much of its moisture is removed during aging.

Parmesan provides protein, calcium, phosphorus, vitamin B12, vitamin A, riboflavin, and sodium.

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Protein

Grilled Chicken, Cooled And Cubed

Grilled chicken that has been cooled and cut into cubes is a cooked poultry ingredient commonly used in salads, soups, wraps, and meal prep. It is a lean animal protein when skinless and minimally seasoned.

Chicken provides complete protein along with niacin, vitamin B6, phosphorus, selenium, and varying amounts of fat depending on the cut and whether skin is included.

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Dairy

Low-Fat Milk

Low-fat milk is cow's milk with part of the fat removed while retaining much of its protein, calcium, and other micronutrients. It is commonly consumed as a beverage and used in cooking and baking.

Low-fat milk provides high-quality protein, calcium, riboflavin, vitamin B12, phosphorus, potassium, and often added vitamin D and vitamin A.

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Dairy

Milk Or Unsweetened Non‑Dairy Milk

Milk or unsweetened non-dairy milk is a beverage commonly used for drinking, cooking, and as a dairy substitute. Because this entry combines dairy milk with plant-based alternatives, nutritional content can vary widely depending on the product and fortification.

Depending on the product, it may provide calcium, protein, vitamin D, vitamin B12, potassium, and riboflavin, with fortified non-dairy milks varying substantially by brand.

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Dairy

Milk, Non-Fat

Non-fat milk is skim milk with most of the fat removed while retaining its protein, lactose, and many naturally occurring minerals. It is commonly used as a low-fat dairy food and beverage.

Non-fat milk provides high-quality protein, calcium, phosphorus, riboflavin, vitamin B12, potassium, and is often fortified with vitamins A and D.

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Dairy

Of Shredded Cheese

Shredded cheese is cheese that has been grated into small pieces for convenient use in cooking and topping dishes. It is a dairy food that provides concentrated protein, fat, and minerals.

Shredded cheese is typically rich in calcium, protein, phosphorus, vitamin B12, vitamin A, and varying amounts of saturated fat and sodium.

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Dairy

Paneer

Paneer is a fresh, non-aged Indian cheese made by curdling milk with an acid such as lemon juice or vinegar. It has a mild flavor, firm texture, and is commonly used in savory dishes.

Paneer provides protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of fat depending on how it is made.

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Dairy

Part‑Skim Mozzarella Cheese

Part-skim mozzarella is a semi-soft cheese made from partially skimmed milk, offering a lower-fat option than whole-milk mozzarella. It is commonly used in cooking and provides concentrated dairy protein and minerals.

Part-skim mozzarella provides protein, calcium, phosphorus, vitamin B12, riboflavin, zinc, and varying amounts of sodium and saturated fat.

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Dairy

Part‑Skim Ricotta Cheese

Part-skim ricotta cheese is a soft, mild fresh cheese made from whey and milk with less fat than whole-milk ricotta. It is commonly used in both savory and sweet dishes and provides concentrated dairy protein and minerals.

Part-skim ricotta provides protein, calcium, phosphorus, selenium, riboflavin, and vitamin B12, with moderate sodium and less saturated fat than whole-milk ricotta.

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Dairy

Reduced-Fat Ricotta Cheese (Or Part-Skim Mozzarella)

Reduced-fat ricotta cheese and part-skim mozzarella are lower-fat dairy cheeses that provide high-quality protein and calcium. They are commonly used in savory dishes and offer a milder fat content than full-fat versions.

These cheeses provide protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of sodium and saturated fat.

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Dairy

Shredded Monterey Jack Cheese (Or Cheddar)

Shredded Monterey Jack or cheddar cheese is a semi-hard dairy product made from cow's milk and commonly used for melting, topping, or mixing into savory dishes. It is energy-dense and provides concentrated protein, fat, calcium, and sodium.

Cheese is notable for calcium, protein, phosphorus, vitamin B12, vitamin A, riboflavin, and varying amounts of saturated fat and sodium.

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Dairy

Unsweetened Yogurt

Unsweetened yogurt is a cultured dairy food made by fermenting milk with live bacterial cultures. It is commonly eaten plain and can provide protein, calcium, and beneficial microbes depending on the product.

Unsweetened yogurt typically provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with live cultures in many varieties.

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