NDSU Extension - Benson County


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1470 Calories Less

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


1470 Calories Less

A typical American needs about 2,000 calories in their diet.  Depending on your age, gender, and amount of physical activity, this could be slightly more or less.  The calories we can consume add up quickly throughout the day, especially in our beverages.


Milk is a beverage that has a wide range of calorie amounts depending on what type you drink.  Here are the calorie amounts for an 8 oz. glass.  It is recommended that most adults get at least 3 glasses of milk per day.

  • Skim (fat-free) milk: 80 calories
  • 1% milk: 100 calories
  • 2% milk: 120 calories
  • Whole milk: 150 calories

All cow’s milk, regardless of fat content has the same amount of calcium per serving.  The big different is the fat amount.  If you drink 3 cups of milk a week and transition from whole to skim milk, you will save about 1470 calories (a week) and still get the same nutrients.  Oftentimes when we cut calories, we end up cutting nutrients as well, but not in the case of milk.

If you are someone who drinks whole milk and are not quite sure of the idea of switching to skim, even moving to a lower fat milk such as 1% or 2% will still save a significant amount of calories.

Here is a delicious dairy recipe for a fruit milk shaker.  It is a perfect way to incorporate more milk in your diet and get the calcium your bones need to stay healthy.  Enjoy!

Fruit Milk Shaker


  • 1 cup milk (or water)
  • 1/2 cup non-fat dry milk
  • 2 bananas (ripe, or 1/3 cup orange juice concentrate)
  • 1 teaspoon vanilla
  • 10 large ice cubes

Directions: Place the following foods together in a blender. Blend for 30 seconds to 1 minute.

Makes 2 servings. Each serving contains 240 calories, 1 gram of fat, 147 milligrams sodium, 42 carbohydrates, 11 grams protein and 3 gram fiber. 


  • Cornell Cooperative Extension of Onondaga County, Cooking with What You Have
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