On the U.S. Department of Agriculture's MyPlate icon, which represents the food groups from the 2010 USDA Dietary Guidelines for Americans, 1 percent milk is one of two types of milk recommended from the dairy group. The other is skim milk. Dairy foods such as 1 percent milk are rich in the mineral calcium and provide many other essential nutrients in your diet.
Nutrients
One percent milk naturally provides protein, calcium, phosphorus and the B vitamin known as riboflavin. You need protein for normal growth and for the repair and maintenance of all body tissues. Your body uses the calcium provided by 1 percent milk to build and maintain strong bones and teeth. Phosphorus assists calcium in maintaining healthy bones and teeth. Riboflavin helps keep your skin and nervous system healthy and is essential for the conversion of food into energy. One percent milk is fortified with vitamin A, which is lost when the fat is removed from whole milk to make low-fat milk. Vitamin A is essential for healthy eyes, skin and bones. In most cases, 1 percent milk also contains added vitamin D, which helps your body absorb calcium.
Benefits
All milk contains some particles of solid fat. The benefit of 1 percent milk over whole milk or 2 percent milk is its lower solid fat content. One percent milk is also lower in cholesterol. As part of an overall diet that reduces solid fat and dietary cholesterol, 1 percent milk can help lower your risk of developing heart disease. One percent milk contains 45 fewer calories per cup than whole milk. Additionally, the calcium provided by 1 percent milk helps prevent the bone-thinning disease osteoporosis.
Servings
Adults and children age 9 and above should consume three servings of 1 percent milk or the equivalent each day in order to meet their nutrition needs, according to USDA. Children age 2 to 3 should consume two servings, and children ages 4 to 8 should consume 2-1/2 servings. A serving of 1 percent milk is equal to 8 oz., or 1 cup.
Equivalents
In you cannot drink three servings of 1 percent milk each day, substitute dairy equivalents for some or all of these servings. Equivalents of 1 cup of 1 percent milk include 1 cup of low-fat or fat-free yogurt, 1-1/2 oz. of reduced-fat or low-fat hard cheese, 2 cups of reduced-fat or low-fat cottage cheese, 1 cup of pudding or frozen yogurt made with low-fat milk, 1-1/2 cups of low-fat or fat-free ice cream or 1 cup of calcium-fortified soy milk. These foods, in the specified amounts, contribute approximately the same amount of calcium and some of the other nutrients provided by 1 percent milk.
References
- USDA: ChooseMyPlate.gov
- “Current Atherosclerosis Reports”; Dietary Guidelines for Americans 2010: Implications for Cardiovascular Disease; Flock, M.R. and Kris-Etherton, P.M.; August 2011
- Minnesota Department of Health: Milk
- Centers for Disease Control and Prevention: Rethink Your Drink
- Fort Valley State University: Milk and Nutrition
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