Which milk is best for you?

June is dairy month, so let’s talk milk! Milk, as well as other dairy products, is a part of a healthy balanced diet. Milk is a good source of protein: 8 grams per cup and 8 other essential nutrients to promote good health. Consumption of dairy products is important for bone health. It can also help to maintain healthy blood pressure and reduce risk of diabetes and cardiovascular disease. This infographic shows how milk is a natural nutrient powerhouse!

Most people know that milk is a good source of protein, and essential nutrients, but there is still some confusion about which milk fat percentage is the best choice. Did you know that all cow’s milk, no matter the percentage of fat, contain the same 9 essential nutrients? To help clarify some confusion, here are the differences between different cow’s milks.

  • Whole Milk: 3.25% milk fat, 150 calories/serving
  • Reduced-fat Milk: 2% milk fat, 120 calories/serving
  • Low-fat Milk: 1% milk fat, 100 calories/serving
  • Skim Milk: 0% milk fat, 80 calories/serving

That’s right; the only differences are the milk fat percentage and calories per serving. The amount of protein, carbohydrates and nutrients remain the same. Vitamin A and D are usually fortified back in lower fat milks, which is lost during the skimming process.

So, which is better for you to drink? It completely depends on your tastes, and what your goals are. If you are trying to gain weight, whole or 2% milk is probably a better option. If you are trying lose or maintain weight, 1% or skim is probably a better option. If you prefer a higher fat milk, but are looking to lose weight, try 2% instead of whole milk.

No matter which cow’s milk you chose, you will be getting a good source of protein and other essential vitamins. Include 3-servings of dairy as part of a healthy diet.

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley understands how to properly fuel your body before, during, and after a workout, race, or game to improve performance. She uses factual, evidenced-based information to provide individualized plans to help you understand your nutritional requirements and reach your personal goals. Ashley has had a variety of experiences in her internship from the food industry, to sports nutrition, to inpatient care.

*Results may vary