It is recommended to choose skim milk or low-fat (1%) milk over reduced-fat (2%) milk and whole milk. Skim milk is whole milk minus the fat. With the loss of fat comes less fat-soluble vitamins; therefore, skim milk is fortified with Vitamins A and D.
Skim and low-fat milks are great for the general population, those with goals of weight loss, and those at a higher risk of heart disease.
One of the most important nutrients in milk is calcium. One cup of milk is about 25-30% of your daily recommended calcium intake. The amount between all milks is roughly the same. 3 glasses of milk a day will provide you with adequate calcium, which is especially important for elderly people and postmenopausal women. Skim milk can help prevent diseases like osteoporosis and neuromuscular disorders, with less calories and fat than are found in 2% and whole milks.
A cup of whole milk has about 150 calories and 8 grams of fat. Reduced-fat (2%) has 120 calories and 5 grams of fat. Low-fat (1%) has 100 calories and 2.5 grams of fat. Skim milk has 80 calories and negligible fat.
When trying to watch your weight and fat intake, skim milk can save you a lot of calories and fat while still providing plenty of nutrients. If you were drinking 3 cups of whole milk daily and switched to 3 cups of skim milk daily, you would save 210 calories a day, 1470 calories a week, and about 6300 calories a month. This is one easy way to make a small change in your eating habits and see weight loss.
The only real difference between whole milk and skim is fat and calorie content, so give skim milk a try. Try 1% milk if you prefer the taste.
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