“Mom bought the good milk!” my daughter exclaimed years ago.

Curious, I opened the refrigerator to see what I had purchased. I usually bought 2% or fat-free milk, but this time I had grabbed whole milk with the red label.

“It’s so creamy and delicious!” she declared as she took another drink.

I was simply happy my children enjoyed drinking milk. I was following the American Academy of Pediatrics’ recommendations that encouraged low-fat or fat-free milk for children over age 2.

June is Dairy Month, making it a good time to recognize the contributions of dairy farmers and the nutritional value of dairy foods. Milk supplies high-quality protein, calcium, vitamin B12, riboflavin, phosphorus and several other nutrients for children and adults. Vitamins A and D are added to most milk products to support bone health and other important body functions.

When my kids reached the age of 1, whole milk was introduced. According to the American Academy of Pediatrics, children under age 1 should be fed breast milk or infant formula.

From ages 1 to 2, experts recommend full-fat dairy because the fat promotes overall growth and brain development.

Leading health experts do not recommend raw (unpasteurized) milk because it can contain harmful bacteria.

Besides the texture or “mouthfeel,” the main difference between any of the types of dairy milk is the amount of fat it contains. 

The 2025-2030 Dietary Guidelines for Americans recommend three servings of dairy daily, which is the same as the previous guidelines. Full-fat dairy, if you prefer it, can be part of your choices, but we are encouraged to stay within our energy (calorie) needs.

Not everyone can drink dairy milk. Some people have lactose intolerance, or the inability to break down lactose (milk sugar). They may suffer gas, bloating, cramps and other gastrointestinal issues.

Those with lactose intolerance may be able to consume milk with meals or take lactase enzyme supplements that break down lactose. Others with lactose intolerance can handle yogurt or certain kinds of cheese.

However, those with a milk allergy need to avoid dairy, because it produces severe effects, including rash, diarrhea and/or severe breathing problems. Milk-containing foods must carry a milk allergen statement (“contains milk”).

We have many other types of milklike beverages available, made from plant ingredients such as nuts (cashews, almonds), grains (rice, oats) or others. Be sure to read and compare Nutrition Facts labels.

Celebrate Dairy Month with these ideas:

• Try a cheese platter or charcuterie board that combines a variety of cheeses, fruits, vegetables, nuts and grains.
• Serve yogurt parfaits for dessert or a snack.
• Make a creamy dip that pairs with crunchy veggies.
• Give overnight oats a try.
• Blend up smoothies with yogurt, milk or juice and your choice of fresh or frozen fruit.

Whether you prefer whole, reduced-fat or fat-free milk, dairy foods can be part of a healthy eating pattern. As my daughter reminded me years ago, sometimes the "good milk" is simply the one you enjoy drinking.

Try making ice cream in a bag, such as this recipe, which makes a fun activity.

Ice Cream in a Bag

Materials for each participant:
1 pint-sized freezer bag with zipper top
1 gallon-sized freezer bag with zipper top
½ cup whole milk or half-and-half
1 tablespoon sugar
½ teaspoon vanilla
½ cup rock salt
Ice cubes
Towel to wrap bag
Paper towels or cloth towels to wipe bag
Toppings, such as sliced strawberries

Place milk (or half-and-half), sugar and vanilla in the quart-size bag. Seal it completely. Fill the large bag half full of ice and add the salt. Place the smaller bag inside the larger bag and seal it carefully. Wrap it in a towel, because it will be very cold. Shake the bags for about 5 to 10 minutes until the mixture becomes ice cream. Open the large bag and remove the small bag. Wipe the salt water from the small bag.

Makes one serving. With whole milk, a serving has 130 calories, 4 grams (g) fat, 4 g protein, 18 g carbohydrate, 0 g fiber and 50 milligrams sodium.

 (Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – June 18, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu