With all the talk of fat, calories and establishing healthy habits for your kids, even healthy choices like dairy milk can come into question. Plus, the grocery store has more options than ever before. It’s no wonder that parents have questions!
You and your child probably have your favorites (personally, I love 2%), but you might wonder: what is the difference between the various kinds of basic dairy milk? We consulted the United Dairy Industry of Michigan/Milk Means More to get the facts.
Q: What are the nutritional benefits of whole milk, 2% milk, 1% milk and low-fat milk?
A: All four types of milk offer a wealth of nutritional benefits, providing 13 essential nutrients including vitamins, minerals and macronutrients.
Macronutrients, or “macros,” are nutrients your body needs in large amounts to function at its best. Milk has all three of the main macros: carbs, protein and fat.
These nutrients are key to building strong bones, maintaining a healthy immune system, regulating metabolism and keeping skin healthy.
The short answer: Regardless of the fat content, whole milk, 2% milk, 1% and skim milk are excellent sources of nutrition for your child.
Q: What’s the difference between whole milk, 2% milk, 1% milk and skim milk?
A: The main difference between these types of milk is their fat content and calorie count:
- Whole Milk (3.25% fat): 150 calories and 8 grams of fat per 8-ounce serving.
- 2% Reduced-Fat Milk: 120 calories and 5 grams of fat per 8-ounce serving.
- 1% Low-Fat Milk: 100 calories and 2.5 grams of fat per 8-ounce serving.
- Skim Milk: 80 calories and 0 grams of fat per 8-ounce serving.
Whole milk has the highest fat and calorie content, followed by 2% milk. Skim milk has zero fat; in fact, it is simply whole milk with all of the fat “skimmed” off.
Q: Should I be concerned about the fat content in whole milk and 2% milk?
A: It’s important to consider your child’s overall diet when thinking about fat intake. The Dietary Guidelines for Americans recommend limiting saturated fats to 10% of total daily calories. Whole milk and 2% milk can still be part of a balanced diet if consumed in moderation.
Of course, every child has specific needs so ask your pediatrician for advice.
Q: Are there specific benefits of whole milk and 2% milk that skim milk doesn’t provide?
A: Whole milk and 2% milk’s higher fat content can help keep your child feeling fuller for longer, which might be beneficial if it helps prevent overeating other foods.
Some studies indicate that full-fat dairy products, like whole milk and 2% milk, might be linked to positive health outcomes, such as better heart health and a lower risk of developing type 2 diabetes.
Q: Can low-fat or skim milk provide the same nutritional benefits as whole milk and 2% milk?
A: Yes, low-fat milk still provides all the essential nutrients found in whole milk and 2% milk but with fewer calories and less fat. This can be beneficial for children who need to manage their fat intake while still receiving vital nutrients necessary for growth and development.
Low-fat or skim milk is an excellent choice for maintaining a healthy diet without excessive calorie and fat consumption.
Q: How can I decide which type of milk is best for my child?
A: The decision should be based on your child’s overall dietary needs and preferences. Whole milk and 2% milk are a good choice for children who need more calories and fat in their diet, while lower-fat milk is ideal for those who need to reduce their fat intake.
All types offer essential nutrients, so choose the one that aligns best with your child’s health goals and dietary requirements.
Q: Can my child still get the benefits of milk if I use it in cooking?
A: Yes, milk used in cooking provides nutritional benefits. Next time you’re making a creamy soup, a delicious pudding or even a rich hot chocolate, using whole milk or 2% milk can be a good way to incorporate their benefits into your child’s diet.
However, it’s important to note that kids will get the best nutrition from milk and meet their total daily dairy recommendations by drinking it, either with or between meals.
When it comes to choosing between whole milk, 2% milk, and low-fat milk for your child, there is no one-size-fits-all answer. Each type provides significant nutritional benefits, and the best choice depends on your child’s specific dietary needs and health goals.
Check out these delicious, kid-friendly recipes using milk, including some cool and yummy summer treats:
Recipes:
- Creamy Chicken Noodle Soup
- Vegetable Lasagna
- Mexican Smoothie (Banana Licuado)
- Frozen Hot Chocolate
- Vanilla Pudding (with variations)
For more information on dairy nutrition, recipes and more, visit milkmeansmore.org. Metro Parent also has plenty of resources on healthy eating for kids here.
