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Milk 101

The Martha Stewart Show, February 2008

Milk is an important part of a well-balanced diet, containing nine essential nutrients and high-quality protein, regardless of the fat and calorie content.

Whole Milk
Whole milk has a rich, creamy taste. It contains on average 3.25 percent fat, 150 calories, and 8 grams of fat per serving. Unlike reduced-fat varieties, whole milk is not required to be fortified with vitamin D, so be sure to check the nutritional information.

2 Percent Reduced-Fat Milk
Two percent milk contains 2 percent fat, 120 calories, and 5 grams of fat per serving. Vitamins A and D are removed with the milk fat, but must be readded so that the milk contains at least 2,000 IU of vitamin A, and 400 IU of vitamin D per quart -- these vitamins are required for 1 percent and skim milk, as well.

1 Percent Low fat Milk
One percent milk is also called light milk. It contains 1 percent fat, 100 calories, and 2.5 grams of fat per 8 fluid ounces.

Skim Milk
Skim milk is also referred to as fat-free or nonfat milk. It must contain less than .5 percent milk fat by weight; it has 80 calories and 0 grams of fat per serving. Skim deluxe or skim supreme has the look and feel of 2 percent milk without the extra fat and calories.

The Martha Stewart apron given to our viewer mail participant is available at For more information on the Body+Soul Challenge, visit For more nutritional information on milk, visit

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