Milk Healthy Food Guide

Peak season: Available year-round.


An energy-packed blend of protein and carbohydrate, milk provides a rich supply of vitamin D and calcium. It's delicious -- from cold, frothy milk poured over cereal in the morning to a steaming mug of warm milk before bed, milk is a staple in many of our diets.

What you get

One serving of milk supplies nearly a third of the USDA recommended daily value of calcium and it is also rich in vitamin D, phosphorus, vitamin B12 and riboflavin.


Shopping Tips
Examine containers for leaks or other damage when shopping for dairy products and check the “sell by” dates before you buy.
Make milk and other perishable foods the last items you pick up before leaving the store.
In warm weather, put a cooler in your car to keep perishables cold between store and home.
Look for “rbST”-free milk, produced without using the artificial growth hormone recombinant bovine somatotropin, or rbST, which boosts a cow’s milk production by about five quarts per day.
Storage Tips
While some people swear milk tastes better from pretty glass bottles, it’s best stored in opaque containers to help prevent milk’s riboflavin—an extremely light-sensitive B vitamin—from breaking down.
Don’t keep milk on the door panel. Store milk in the coldest part of the refrigerator.
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner