Dairy Fresh milk can refer to a brand of milk that is available in whole, 2 percent, 1 percent and skim varieties. The term "dairy fresh" also refers to a general type of milk that's fresh from the dairy rather than canned or powdered. Dairy Fresh skim milk (and all types of non-fat milk) provides calcium, protein and vitamins with virtually no saturated fat. Women and men should include 3 cups of milk in their daily diets.
Calcium
Milk is an excellent source of calcium, a mineral that contributes to the growth and strength of your bones and teeth. Calcium is also helpful for regulating heart rhythms, transmitting nerve impulses and coagulating your blood. Low-fat and non-fat skim milk contains just as much calcium as whole milk. One cup of skim milk contains about 299 mg of calcium. Adult men younger than 70 should consume 1,000 mg of calcium daily. Older men should consume 1,200 mg. Women should consume 1,000 mg of calcium per day until they reach age 50, and 1,200 mg a day after that.
Fat and Calories
Skim milk contains the lowest amount of fat per serving when compared to all the other varieties of milk, including 1 percent, 2 percent and whole milk. One cup of skim milk contains about 0.12 grams of total saturated fat. Whole milk contains about 5 grams -- nearly one-third of your daily limit for saturated fat, according to the American Heart Association. Skim milk is also relatively low in calories; 1 cup contains about 83 calories.
Protein and Carbohydrate
Milk also provides a good source of protein: about 8 grams in 1 cup. Drinking milk will help you meet your protein requirement of 50 to 175 grams per day (based on a 2,000-calorie-a-day diet). Milk contains a small amount of carbohydrates; one cup of milk contains about 12.5 grams of sugar. Apart from their fat content, all types of milk generally provide the same amount of nutrition.
Potassium and Vitamins
In addition to calcium, milk is high in another mineral: potassium. In general, it is recommended that adult men and women consume about 4,700 mg of potassium per day. Milk is considered to be an excellent source of potassium -- one cup of skim milk contains 382 mg. Keep in mind that unless your milk is vitamin-fortified, it is not a good source of vitamin A or vitamin D. Skim milk that has not been enriched with vitamins contains 5 mcg of vitamin A and 0 mcg of vitamin D.
References
- United States Department of Agriculture: Food Groups: Dairy: What Foods are Included in the Dairy Group?
- United States Department of Agriculture: Food Groups: Dairy: How Much Food from the Dairy Group is Needed Daily?
- Harvard School of Public Health: The Nutrition Source -- Calcium and Milk: What's Best for Your Bones and Health?
- MedlinePlus: Trusted Health Information for You: Calcium in Diet
- United States Department of Agriculture Nutrient Database
- United States Department of Agriculture: Food Groups: Dairy: Health Benefits and Nutrients
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