Milk (Skim)
A fat-free dairy product that is low in sodium and provides calcium and protein, making it an excellent DASH diet option for beverages and cooking.
Nutritional Information
Calories 83 per 1 cup (245g)
Sodium 108mg per 1 cup (245g)
Potassium 368mg per 1 cup (245g)
Fiber 0g per 1 cup (245g)
Introduction
Skim milk is a fat-free dairy product that is low in sodium and provides calcium and protein,
making it an excellent DASH diet option for beverages and cooking. With no fat content, skim
milk aligns perfectly with DASH diet dairy recommendations while providing essential nutrients.
Health Benefits
- Naturally low in sodium
- Fat-free version aligns perfectly 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
Skim 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. Skim milk can also be heated for warm beverages or used in coffee
and tea. The versatility of skim milk makes it a valuable ingredient in DASH diet meal planning.
Storage
Skim 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 skim or fat-free 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