Making the Switch from Whole Milk to Low-Fat Milk

By Alyssa Greenstein, RD, LD/N

If you’re thinking about switching from whole milk to low-fat or fat-free milk, here is some information that will help you decide.

There is the perception that, because certain types of milk are lower in fat than others, they contain fewer nutrients. This is simply not true. All milk contains calcium and vitamin D for strong teeth and bones, protein for muscle growth and calcium, and potassium and magnesium for healthy blood pressure.

Doctors and registered dietitians encourage drinking low-fat and fat-free milk because they have the same calcium, protein, vitamins and minerals as whole milk – except with less fat and fewer calories.

Now that you know why to make the switch, here’s how to do it. When moving to low-fat or fat-free milk, the key is to take your time. Start by switching from whole milk to two percent. If you’re content with two percent, stick with it for a while and then switch to one percent and gradually to fat-free.

Another easy way to switch is to incorporate low-fat milk into your normal diet. Add low-fat milk to whole-grain cereal with fresh fruit, or use low-fat milk instead of water when making oatmeal or scrambled eggs.

Another way to make the switch and have fun with the kids is to have them help you make pudding with low-fat milk. You can also have them make their favorite smoothies with low-fat milk or yogurt, fruit and ice. Getting your kids involved in the kitchen will teach them important healthy habits at a young age.

Try making this peanut butter banana shake with low-fat or fat-free milk.