(Feature Impact) Most Americans are eating enough protein. They’re just eating it wrong.

Protein is the macronutrient of the moment – for muscle building, losing weight and staying strong – but nutrition researchers say two things are missing from the conversation: timing and quality.

Spreading protein intake across the day produced about 25% greater muscle protein synthesis, even when the total daily intake was identical, according to research published in the “Journal of Nutrition.”

“Your muscles don’t have a bank account,” said Chris Mohr, PhD, RD, performance nutritionist. “You can’t deposit all your protein at one meal and expect your body to save it for later.”

Most researchers point to a target of about 30 grams of high-quality protein per meal to maximize muscle protein synthesis in most adults.

However, grams aren’t everything. The source matters just as much.

“Aim to get most of your protein from whole, nutrient-dense foods rather than relying on powders, bars and snacks that don’t have much else to offer,” Mohr said. “Supplements have their place but they should build on a real-food foundation, not replace it.”

Quality comes down to amino acids – specifically, whether a source contains all nine essential ones the body can’t produce on its own. Animal proteins (dairy, eggs, meat, fish) check that box. Many plant proteins don’t and tend to be lower in leucine, the amino acid most critical for triggering muscle growth. Dairy is especially rich in leucine.

Mohr recommends a source of dairy at every meal, including milk, Greek yogurt or cottage cheese. He suggests cottage cheese with the highest levels of protein, such as MULU cottage cheese that contains 18 grams of protein per serving – one-third more than the leading brand.

Additionally, Mohr offers these tips to spread protein intake throughout the day:

• Start with a protein anchor. Build your morning meal around protein, such as scrambled eggs with cottage cheese or a Tart Cherry Cottage Cheese Smoothie with nut butter.
• Layer in protein at lunch. A salad with grilled chicken, a turkey and cheese wrap or a grain bowl with edamame and hard-boiled eggs can hit the 30-gram target.
• Make snacks count. Use cottage cheeseas a base for dips or keep hard-boiled eggs on hand for quick, protein-rich options. Or, in just 7 minutes when time is of the essence, you can prepare Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
• Treat dinner as a cap, not a catchup. By evening, protein intake should already be well distributed. Try a moderate portion of fish, lean meat or legumes alongside vegetables.
• Eat slow-digesting protein before bed. Studies show consuming casein protein before sleep – the slow-digesting protein found naturally in dairy – supports overnight muscle repair. One-half cup of cottage cheese or a glass of milk before bed is a practical, evidence-backed way to put science to work.

To find more protein-rich solutions to power your day, visit MULUProtein.com.

Tart Cherry Cottage Cheese Smoothie

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 1          frozen banana, peeled
  
• 3/4       cup frozen tart cherries
  
• 1          tablespoon ground flaxseed
  
• 1          cup low-fat milk
  
• 1          tablespoon nut butter
  
• water

1. In blender, blend cottage cheese, banana, cherries, ground flaxseed, milk and nut butter on high speed until completely smooth, 45-60 seconds.
2. If smoothie is too thick, add water, 2 tablespoons at a time, and blend to preferred texture.
3. Pour into two glasses and serve or pour into sealed jar or container and refrigerate overnight; stir or shake well before drinking.

Nutritional information per serving: 310 calories; 35 g carbohydrates; 22 g protein; 10 g fat.

Air Fryer Cottage Cheese Toast

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 2          slices sourdough bread
  
• 2          teaspoons hot honey
  
• 2          teaspoons chili crunch

1. Preheat air fryer to 400 F.
2. Spread 1/2 cup cottage cheese onto each slice of sourdough bread.
3. Transfer slices into fryer basket. Cook about 7 minutes, or until cottage cheese is golden, bubbly and lightly set.
4. Remove toast from air fryer. Drizzle 1 teaspoon hot honey and 1 teaspoon chili crunch over each slice and serve.

Nutritional information per serving: 295 calories; 38 g carbohydrates; 19 g protein; 6 g fat.

SOURCE:
MULU Cottage Cheese

🍽️ Love discovering great food and drink? Join the conversation! Share your thoughts in the comments and subscribe to the STM Daily News Food and Drink newsletter for the latest recipes, restaurant news, food trends, and culinary stories delivered straight to your inbox.

Advertisement

Please leave this field empty

HUNGRY FOR MORE?

Discover a feast for your senses with our Food & Drink Blog, a tantalizing part of STM Daily News. Get the latest articles, recipes, and foodie news delivered straight to your inbox. Satisfaction guaranteed!

SIGN UP TO RECEIVE THE LATEST RECIPES & FOODIE NEWS, PLUS SOME EXCLUSIVE GOODIES!

We don’t spam! Read our privacy policy for more info.

Check your inbox or spam folder to confirm your subscription.

The Power of Curiosity: Building More Engaged Learners

(Feature Impact)Young children are naturally curious. They ask endless questions, investigate their surroundings and constantly test how the world works. While that curiosity can leave parents feeling exhausted or overwhelmed, it’s one of the most important drivers of early learning and development.

Curiosity helps children build confidence, develop critical thinking skills and become more engaged learners. Dr. Lauren Loquasto, senior vice president and chief academic officer at The Goddard School, and Mary-Alice Moore, president of Highlights for Children, share why curiosity matters and how parents can nurture it.

Why Curiosity Matters

Curiosity is the engine that drives learning for young children. When they are interested in a topic, they become more motivated to explore, ask questions and seek solutions. That process strengthens important skills such as attention, working memory, flexible thinking and problem-solving. It also helps develop confidence.

For young learners, confidence does not come from always knowing the answer; it comes from believing they can find it. Children who are encouraged to explore their interests and investigate new ideas learn that questions are valuable and discovery is rewarding. These experiences lay the foundation for a lifelong love of learning.

Curiosity Evolves as Children Grow

Curiosity looks different at each stage of development. For infants, it’s largely sensory. They learn by touching, tasting, listening and observing people and objects around them.

Toddlers often express curiosity through movement and repetition. Climbing, stacking, dumping, filling and repeating the same activity helps them understand how things work and builds their sense of control.

Preschoolers and kindergarteners become natural investigators. Their frequent “why” and “how” questions reflect a growing desire to understand relationships, solve problems and make sense of new experiences and the world around them.

As children grow, the role of adults evolves as well. Parents move from primarily protecting and guiding children to fostering environments that encourage exploration and independent thinking.

Follow Your Child’s Interests

One of the most effective ways to nurture curiosity is to pay attention to what naturally captures your child’s attention. Whether they’re fascinated by vehicles, animals or building structures, those interests can become powerful learning opportunities. When children are engaged in topics they enjoy, attention and persistence often develop organically.

Consider what causes your child to lose track of time. Those interests provide important clues about what motivates and excites them. Rather than rushing to provide answers, encourage deeper thinking by asking open-ended questions that invite them to explore their own ideas and observations.

Advertisement

Parents Don’t Need All the Answers

Many parents feel pressure to have answers for every question their child asks. In reality, one of the best responses is often “I don’t know. Let’s find out together.”

This models curiosity and shows your child that learning continues throughout life. It also transforms questions into shared experiences and opportunities for discovery. Encourage your child to remain engaged and curious using simple phrases such as:

• “That’s an interesting question.”
• “What do you think?”
• “Let’s investigate.”

If you’re unable to respond immediately, it’s important to acknowledge the question and return to it later. Following up communicates your child’s ideas and questions are valuable.

Setting Boundaries

Curiosity should be encouraged, but safe boundaries remain essential. When children become interested in something unsafe, simply saying “no” may stop the behavior, but it does little to support learning. Instead, explain why something is unsafe and redirect curiosity toward an appropriate alternative.

For example, if your child wants to explore knives, explain knives can hurt people then offer safe cooking tools or supervised kitchen activities to investigate instead.

Using Technology

Technology can play a positive role in nurturing curiosity when it’s used to extend real-world experiences rather than replace them.

After spotting a ladybug at the park, for example, a child might use videos or age-appropriate digital resources to learn more about insects. The real-world encounter sparks curiosity and technology helps deepen learning.

By listening, encouraging exploration and demonstrating curiosity yourself, you can help your child develop skills that extend far beyond the early years. For more parenting guidance, visit the Parent Resource Center at GoddardSchool.com. Visit Highlights.com for magazines, books and resources for parents and educators.

Photo courtesy of Shutterstock

SOURCE:

The Goddard School

📰 Enjoying STM Daily News? Join the conversation!

Advertisement

💬 Leave a comment, share your thoughts, and subscribe to our newsletter for the latest stories, updates, and “News You Can Use This Moment!” delivered to your inbox.

Stay connected with STM Daily News!

News You Can Use This Moment!

Consumers are being urged to check their refrigerators after a major recall involving nearly 1.6 million dozen shell eggs due to the potential presence of Salmonella Enteritidis, a bacterium that can cause serious foodborne illness.

The voluntary recall, announced by Midwest Poultry Services, L.P., affects white shell eggs and brown cage-free eggs produced at two Texas farms and distributed between June 6 and July 3, 2026. According to the U.S. Food and Drug Administration (FDA), the eggs were sold through grocery stores and foodservice distributors in Texas, Louisiana, Oklahoma, Arkansas, Mississippi, and New Mexico.

What Brands Are Included?

The recalled eggs were sold under several familiar brand names, including:

• Kroger
• Simple Truth
• Brookshire’s
• Country Morning
• Sunups

Not every carton under these brands is affected. Consumers should look for:

• Plant Code: P-1950 or 0840962
• Julian Dates: 157 through 184
• Best By/Sell By Dates: July 20, 2026, through August 17, 2026

Why the Recall Matters

Salmonella can cause symptoms including:

• Diarrhea
• Fever
• Stomach cramps
• Nausea
• Vomiting

Symptoms typically begin 12 to 72 hours after eating contaminated food and usually last four to seven days. While many healthy adults recover without treatment, infections can become severe in young children, older adults, pregnant women, and people with weakened immune systems.

The FDA and the Centers for Disease Control and Prevention (CDC) are investigating a multistate outbreak involving 98 confirmed illnesses across 17 states, resulting in 26 hospitalizations. No deaths have been reported. Investigators say the recalled eggs are linked to part of the outbreak, although they do not account for every reported illness.

What Should You Do?

If you have eggs matching the recalled codes:

• Do not eat them.
• Return them to the store for a refund or dispose of them safely.
• Wash your hands thoroughly after handling the carton.
• Clean and sanitize any refrigerator shelves, containers, or kitchen surfaces the eggs may have touched.

If you have already eaten the eggs and develop symptoms of Salmonella infection, contact your healthcare provider, especially if symptoms are severe or persist.

Are Arizona Consumers Affected?

The recalled products were officially distributed in six states, and Arizona is not listed among the primary distribution states. However, because food products can move through wholesalers, travelers, or secondary retailers, Arizona consumers who recently purchased eggs while traveling—or who received eggs from family or friends in affected states—should still check the carton codes.

The Bottom Line

Food recalls are an important part of protecting public health. Taking a few moments to inspect the eggs in your refrigerator could help prevent a serious illness. If your carton matches the recalled plant codes and date range, don’t take the risk—return it or throw it away.

STM Daily News will continue to monitor this developing story and provide updates as additional information becomes available.

Related Resources

• FDA Recalls, Market Withdrawals & Safety Alerts
• FDA Foodborne Illness Outbreak Investigations
• CDC: Salmonella Information
• FoodSafety.gov Consumer Resources