Most Americans don't get the amount of milk they need each day, according to the Milk Processor Education Program, an industry group. Some studies indicate that milk can even you lose weight, as it's a wiser choice than sweetened beverages like sodas and fruit drinks. But while milk can enhance your overall nutrition, the U.S. Department of Agriculture advises adults to choose low-fat or fat-free milk to cut down on unnecessary fat.
Milk Benefits
Milk is a good source of calcium, which is needed for strong bones, the Harvard School of Public Health explains. The calcium in milk and other dairy products reduces your risk of osteoporosis and colon cancer. The USDA adds that milk or milk products are particularly vital during childhood and adolescence, when bones are still forming. If your diet includes milk or milk products, you're more likely to get better overall nutrition.
Food Pyramid
The USDA's Food Pyramid includes milk as one kind of food that falls in the milk, yogurt and cheese group. In addition to milk, other dairy products with the same calcium content are also considered a part of this food group. If you currently drink whole milk, first switch to reduced-fat (2 percent milk fat) milk, which contains fewer saturated fats and calories, then try low-fat (1 percent) milk, then, finally, fat-free milk. Add low-fat or fat-free milk to cappuccinos, lattes, cereals, condensed soups, pudding mixes and other recipes that call for milk, the USDA advises.
Recommended Servings
According to the National Dairy Council and Milk Processor Education Program, the 2005 Dietary Guidelines for Americans recommend that anyone aged 9 and older get three daily servings of low-fat or fat-free milk or an equivalent dairy product. Children between 2 and 8 should drink two cups of low-fat or fat-free milk each day or the equivalent of another dairy product.
Low-Fat Milk Nutrition
One cup of low-fat milk fortified with protein and vitamin A contains 118 calories, 25 of which come from fat, according to the Self Nutrition Data website. A cup of low-fat milk gives adults 19 percent of the recommended daily value of protein; 28 percent of riboflavin; 25 percent of vitamin D; 18 percent of vitamin B12; and 10 percent of vitamin A. When it comes to minerals, a cup of low-fat milk packs 35 percent of your daily value of calcium; 27 percent of phosphorus; 15 percent of potassium; and 10 percent of magnesium.
Downsides of Milk
Although milk can be beneficial, it's not clear if it's the best source of calcium for adults, the Harvard School of Public Health explains. Consuming too much milk can increase your risk for prostate cancer and perhaps even ovarian cancer. Milk and other dairy products can also contain a lot of saturated fat and vitamin A; too much of either can actually weaken your bones, rather than strengthen them. If you're looking for calcium-rich alternatives, try plant foods such as collard greens, bok choy, baked beans and fortified soy milk.
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