Skim milk contains protein, vitamins and minerals, but not a lot of fat.
A healthy diet should include 3 cups of dairy products each day, according to the U.S. Department of Agriculture. However, full-fat dairy products contain saturated fat, a type of fat associated with cardiovascular disease. Skim milk, also called nonfat milk, is a smart dietary choice because it's low in fat. Each 1-cup serving of the milk contains just 0.2 grams of fat, including 0.1 grams of saturated fat -- compared to almost 5 grams of fat in a cup of 2 percent milk.
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Skim milk provides a rich source of protein, offering 8.3 grams of protein per cup. Your body needs protein for its amino acids. You use certain amino acids to regulate brain activity, and use combinations of 20 amino acids to synthesize the proteins that make up your cells and tissues. Your specific protein needs depend on your body weight, composition and activity level, but most people need 0.4 grams of protein per pound of body weight, according to Iowa State University. A cup of skim milk provides 14 percent of your daily protein requirements if you weigh 150 pounds, or 10 percent if you weigh 200 pounds. Because of its protein content, skim milk offers a nutritional advantage over some other beverages -- for example, a glass of orange juice contains less than 2 grams of protein per cup.
Calcium and Bone Benefits
Skim milk provides a source of calcium. Several tissues in your body -- including your pancreas, muscles and nerves -- need small amounts of calcium to function. Your bones and teeth also rely on calcium, since calcium makes up a part of the mineralized tissue that keeps your bones strong and hard. Drinking a cup of skim milk increases your calcium by 299 milligrams, providing 30 percent of your daily calcium requirements, according to the Linus Pauling Institute. While most dairy products naturally contain calcium, choosing skim milk over higher-fat dairy products might offer additional benefits for your bones. People who consume more saturated fat tend to have lower bone density, according to the University of Michigan.
Vitamins A and D
Milk naturally contains the fat-soluble vitamins A and D. During the skimming process, removing the fat from skim milk also removes these vitamins. To compensate, milk manufacturers fortify the milk with vitamins A and D. Choosing fortified skim milk allows you to get vitamins A and D without the saturated fat found in higher-fat dairy products. Vitamin D helps to ensure that your body can use calcium properly. It helps you absorb the calcium from milk and also helps your body transport calcium to the tissues that need it to function. Vitamin A helps maintain healthy skin and eyes, and also nourishes your immune system. A cup of fortified skim milk contains 500 international units of vitamin A and 115 IU of vitamin D. This represents 19 percent of your RDA for vitamin D, according to the Linus Pauling Institute, as well as 21 percent of the daily vitamin A requirements for women or 17 percent for men. Different brands of skim milk might contain slightly different levels of vitamins A and D, so always check the nutrition label.
Switching to Skim
If you're accustomed to the fuller flavor of 2 percent milk, switching to skim might take some getting used to. Try blending skim milk with fresh fruits for low-fat smoothies, adding ground flax seeds or nonfat Greek yogurt for added texture. Try a few simple recipe substitutions to introduce skim milk into your cooking. Instead of using cream in creamy pureed soups, try using skim milk and pureed potato to get the richness of cream without the fat. If you miss the thickness of cream in your coffee, try steaming skim milk; the thickened frothy milk feels richer than skim milk straight from the fridge.
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