A bowl of healthy cereal with skim milk can provide a nutrient-rich, low-calorie breakfast. When picking a cereal, look for one that has calcium, vitamin C and iron without a lot of sugar.
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Most cereals have between 110 and 125 calories per serving. Healthy cereals provide vitamin C, calcium and iron without a lot of sugar. Unhealthy cereals provide less nutrients and have much more sugar.
One cup makes up a serving of 2-percent milk. The 2 percent means 2 percent of the milk is fat. One serving of 2-percent milk has 122 calories, 43 of which are from fat.
One cup of 1-percent milk contains 102 calories and 21 calories from fat. The 1 percent means that 1 percent of the milk is fat.
Nonfat milk, or skim milk, has 86 calories. Four of those calories come from fat.