Pack it in with 1% low-fat milk! - ONIE Project

Pack it in with 1% low-fat milk!

Posted by ONIE Project on 10/01/2014

  ONIE Project: 1% Milk Benefits 1% low-fat milk is packed with vitamins, minerals and macronutrients. Did you know that people who drink milk have higher intakes of vitamin D, vitamin A, vitamin B12, calcium, potassium, protein, and other nutrients than non-milk users? They are also more likely to meet USDA recommended nutritional goals.  Milk is an excellent source of some minerals and vitamins, and for others a good source.  Today we are featuring 1% low-fat milk mineral and vitamin trivia.


Foods that contain 20% or more of the recommended daily value of a vitamin or minerals are considered to be an excellent source. Did you know 1% low-fat milk is an excellent source of calcium, Vitamin D, phosphorus and Riboflavin? Calcium, Vitamin D, and phosphorus help build strong bones. 

ONIE Project: 1% Milk BenefitsCalcium

Calcium builds strong bones and teeth at all  ages.  One glass (8 0z) of 1% low-fat milk contains 30% of the daily recommended amount of calcium (305mg). If you have three servings which is recommended by USDA’s MyPlate,that is almost enough calcium for the entire day!

ONIE Project: 1% Milk BenefitsVitamin D

Vitamin D helps the body absorb calcium and phosphorus. It is an excellent source of Vitamin D, (32%DV or 127IU in one glass of 1% low-fat milk).


Phosphorus also keeps bones and teeth healthy.  1% low-fat milk is one of the top ten foods that have a high amount of phosphorus (23% DV or 232 mg in one glass of 1% low fat milk).

Riboflavin (Vitamin B2)

1% low-fat milk is also an excellent source of Riboflavin. One glass has 27% of your recommended daily value (0.5mg). Riboflavin is important for growth, red blood cell production, and healthy skin. It is a vitamin that we all need.

GOOD SOURCEONIE Project: 1% Milk Benefits

Foods that contain between 10% to 19% of the recommended daily value of a vitamin or mineral are considered to be an good source. 1% low-fat milk is a good source of protein, Vitamin B12, and Pyridoxine (Vitamin B6). Pyridoxine helps metabolizes protein, which is important for the functioning of every cell in your body. Protein builds bones, muscles, cartilage, skin, and blood. It also helps repair cells when they are damaged. One glass (8 oz.) of milk has 8.22 grams of protein or 16% of the daily recommended amount.  1% low-fat milk is a healthy protein drink.


Drinking an 8 oz glass of 1% low-fat milk also adds zinc, Thiamin (Vitamin B1), Niacin (Vitamin B3), Folate (Vitamin B9), magnesium, potassium, and Vitamin A to your diet. These vitamins and minerals play many different important roles to help your body perform well! For example, Vitamin A is important for good vision and a healthy immune system. Potassium helps your muscles and nerves work properly together, including your heart. It can reduce some of the harmful effects of sodium on blood pressure.  An 8 oz glass of 1% low-fat milk has 7% of the recommended daily value (232 mg). All cells in the body contain magnesium. It helps muscles contract and is important for bone development and repair. There is one thing that 1% low-fat milk does not have, and that is a lot of saturated fat! Happy hump day!  

Have a glass of 1% low-fat milk and refuel.
The ONIE Project

ONIE Project



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