Authors: Marcel Horowitz, MS, CHES, Christie Hedrick, BS, Angela Asch, BS, Sonia Fernandez, BS, & Katie Churchill, BS, University of California Cooperative Extension, Yolo County
A simple switch from whole milk to 2% milk can make a big difference in your health and the health of your family. Whole milk has the same nutrition as 2%, 1%, and non-fat milk, but has more saturated fat, a fat we should all consume less.
You can combine whole milk with 2% milk in an empty, cleaned milk container to gradually get your taste buds use to the switch. Over time you won't notice the difference. By switching from whole milk to 2% milk you will save yourself 3 grams of total fat and 2 grams of saturated fat per 8 ounce serving. By switching from 2% to 1% milk you will save another 2.5 grams of fat and 1.5 grams of saturated fat per 8 ounce serving. Non-fat milk has no total or saturated fat, just like the name states. Here are a few more tricks to make the switch a success.
Swapping! 2%, 1%, or non-fat milk for whole milk.
Substituting! Replace some of your whole milk with a lower fat milk until your tastes adjust. Continue to adjust the ratio until you are drinking only low fat milk. Then try to reduce to the next lowest type.
Shrinking! Adjust your portion from a large glass of milk to a smaller one. Choose non-fat yogurt as a snack so you still get all the vitamins you need from dairy foods.
Return to The Top Foods to Swap, Substitute, Shrink, or Sneak-in to Reduce Added Sugars and Solid Fats in Your Diet.
