dairy There are four general types of cow’s milk: whole, 2%, 1%, and skim or fat-free. The nutrients in these all remain the same; they only differ in fat content. In addition to traditional milk, you'll also find flavored and lactose-free milks. Lactose-free milk is cow’s milk that has been treated with the lactase enzyme, preventing digestive issues for those with a lactose intolerance. whole milk = 150 calories, 8 g fat, 8 g protein per cup 2% milk = 125 calories, 5 g fat, 8 g protein per cup 1% milk = 105 calories, 2.5 g fat, 8 g protein per cup skim = 87 calories, 0 g fat, 8 g protein per cup All of these milks supply 30% of daily calcium per cup OUR DIETITIAN’S DISH: “Only 54% of Americans consume dairy products on a regular basis, but dairy products contribute many essential nutrients. Dairy has one of the highest amounts of protein of any food group, along with calcium for strong bones and a variety of key vitamins and minerals.” —Meghan Sedivy, Fresh Thyme Registered Dietitian FILLUP YOURCUP FILLUP YOURCUP coconut Made from coconut, this milk is available canned (a creamy version for cooking) or refrigerated in cartons (more liquid and lower in fat and calories). It has a light coconut flavor. Choose original, unsweetened, or vanilla. 45 calories, 4 g fat, 0 g protein, and 45% of daily calcium per cup Want to boost protein? Need to accommodate a family member who is lactose intolerant? Let us help you compare these varieties of milk, cup by cup, so you can decide which work best for your family. c a s h e w T h i s s m o o t h a n d c r e a m y m i l k m a d e f r o m c a s h e w s i s l o w e r i n c a l o r i e s t h a n c o w ’ s m i l k . I t h a s a s u b t l e c a s h e w fl a v o r . T r y s t i r r i n g i t i n t o c o ff e e o r o a t m e a l . C h o o s e o r i g i n a l , u n s w e e t e n e d , v a n i l l a , o r c h o c o l a t e . 6 0 c a l o r i e s , 2 . 5 g f a t , l e s s t h a n 1 g p r o t e i n , 4 5 % o f d a i l y c a l c i u m p e r c u p almond This versatile mildy nutty milk, made from almonds, is lower in calories than cow's milk and can be swapped for it in recipes. Choose original, unsweetened, vanilla, or chocolate. 60 calories, 2.5 g fat, 1 g protein, 45% of daily calcium per cup 14 Fresh Thyme Crave | freshthyme.com 012-015 The Milky Way.indd 14 8/8/18 9:04 AM