Milk (Low-Fat, 1%)
A dairy product that is low in sodium and provides calcium and protein, making it a good DASH diet option for beverages and cooking.
Nutritional Information
Calories 103 per 1 cup (244g)
Sodium 107mg per 1 cup (244g)
Potassium 366mg per 1 cup (244g)
Fiber 0g per 1 cup (244g)
Introduction
Low-fat milk is a dairy product that is low in sodium and provides calcium and protein, making
it a good DASH diet option for beverages and cooking. With its versatility and nutrient content,
low-fat milk can be enjoyed as a beverage, added to cereals, used in smoothies, or incorporated
into cooking and baking.
Health Benefits
- Naturally low in sodium
- Low-fat version aligns with DASH dairy recommendations
- Provides calcium as part of a balanced diet
- Good source of protein
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Low-fat milk requires no special preparation and is ready to use. It can be enjoyed as a
beverage with meals, added to whole grain cereals for breakfast, blended into smoothies and
shakes, or used in cooking and baking. Milk can also be heated for warm beverages or used in
coffee and tea. The versatility of milk makes it a valuable ingredient in DASH diet meal planning.
Storage
Low-fat milk must be refrigerated and should be used by the expiration date printed on the
container. Keep milk refrigerated at all times in the coldest part of the refrigerator, not
in the door. Once opened, use within the recommended time frame. Check the expiration date
regularly and use before it expires.
Cooking Tips
- Look for low-fat (1%) or non-fat versions to align with DASH recommendations
- Check expiration date when purchasing
- Look for vitamin D fortified versions
- Store-bought is typically ready to use
- Keep refrigerated at all times