Priorities change as the weather and seasons change; right now, you may have a renewed interest in getting active.

For me, the sunshine draws me into the open air, making me feel guilty if I am not outside enjoying the weather. And as a mom, not only am I planning for my own outdoor activities but my children’s as well. Food equals fuel, and dairy foods can fuel that lifestyle.

Three servings of low-fat and fat-free dairy — like milk, cheese and yogurt — every day deliver incomparable nutrition, value and taste. Milk has nine essential nutrients (calcium, protein, vitamin B12, vitamins A and D, phosphorus, riboflavin, niacin and potassium) that play an important role in fueling an active lifestyle.

According to the 2010 Dietary Guidelines for Americans, fat-free milk is the number-one food source of three of the four nutrients that both children and adults are lacking and need to consume more of Vitamin D, calcium and potassium.

Emerging research shows the benefits of drinking low-fat chocolate milk following exercise in young adults to refuel, rehydrate and recover from a workout.

In fact, recent research from the Journal of Sports Nutrition and Exercise Metabolism showed chocolate milk twice is as effective as commercial sports drinks at refueling exhausted muscles.

This result comes from chocolate milk having the ideal ratio of carbohydrate to protein, being a strong source of potassium and B vitamins, and a 90 percent water composition. Milk is nature’s sports drink.

To get fit with dairy, look for portable, smart snacks and be sure to pack your cooler.

•Snack cheese cubes, sticks or slices

•String cheese

•Flavored yogurt

•Portable yogurt in a tube

•Yogurt smoothies

•Drinkable yogurts

•Grab-n-go milk

To enhance performance in sports-related activities, try dairy. If there is more than one hour between competitions, then replenishing fluids, restoring nutrients and feeding hungry tummies are keys to avoiding stomachaches. Keep it light and simple with these tasty combos:

•String cheese and grapes

•Fat-free milk and granola bar

•Drinkable yogurt with crackers

•Pretzels and cheese cubes

•Apple slices and cheddar cheese

•A slice of lean deli meat wrapped around string cheese and rolled in a whole wheat tortilla

•Fresh veggies dunked into a yogurt dip (just mix plain Greek yogurt with ranch seasoning and mashed avocado)

•Fresh fruit or animal crackers dipped into field goal fruit dip (one cup vanilla yogurt with two tablespoons vanilla pudding mix)

Look for more information on how dairy can fit your fitness lifestyle, plus a load of recipes, by visiting DairyMakesSense.com.

Fuel-You-up smoothie

Serves 4 (1-cup portions)

All you need

•1 cup fat-free milk*

•1⁄4 cup unsweetened apple juice*

•2 cups frozen strawberries

•1 cup frozen blueberries

•1 medium banana, cut into chunks

•1 kiwi, sliced

•2 cups fresh spinach

 All you do

1) Combine milk, apple juice, strawberries, blueberries, banana, kiwi and spinach in blender.

*Tip: Add the liquid first to help liquefy the ingredients.

2) Blend until smooth. Serve.

Nutrition Facts per serving: 100 calories, 0 g fat, 0 mg cholesterol, 45 mg sodium, 25 g carbohydrate, 4 g fiber, 3 g protein, 100 mg calcium.

Source: Kids Eat RightAll you need