AHA Recommendation
For adults and children age 2 and older, use milk that's low in dairy fats. This includes fortified fat-free milk, fortified fat-free milk powder, and 1% and 2% low-fat milk. Fat-free and 1% fat milk provide slightly more nutrients than whole milk and 2% fat milk and are much lower in fat, saturated fat, cholesterol and calories.
For adults: two to three servings of fat-free or low-fat dairy products daily. For children, two to two and a half servings a day. For teenagers and older adults, three servings each day.
Choose:
- Fat-free milk.
- 1% low-fat milk.
- Fat-free or low-fat dry milk powder.
- Evaporated fat-free milk.
- Buttermilk made from fat-free or 1% fat milk.
- Plain fat-free or low-fat yogurt.
- Frozen fat-free or low-fat yogurt.
- Drinks made with fat-free or 1% fat milk and cocoa (or other low-fat drink powders).
- Low-fat cheeses (dry-curd or low-fat, cottage cheese, low-fat natural cheeses or processed cheeses made with fat-free or low-fat milk with no more than 3 grams of fat per ounce and no more than 1 gram of saturated fat per ounce).
- For plant-based milk alternatives, choose products that have been fortified with vitamins A and D, such as oat, soy or almond milk.
- Fat-free or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving).
Avoid:
- Whole milk.
- Full-fat cheeses, yogurt and ice cream.
- Milk substitutes that contain coconut oil, palm oil or palm kernel oil. These oils are very high in saturated fats. Saturated fats tend to raise the level of LDL-C cholesterol in the blood. High LDL-C cholesterol is one of the six major risk factors for heart disease that can be changed, treated or modified. It can also lead to developing other heart and blood vessel diseases.
Tip: If you're used to whole-milk products (3.5% fat), you may find it easier to make the change slowly and gradually. For example, try 2% low-fat milk first, then change to 1% low-fat milk. This may help ease the transition to fat-free milk with the gradual changes in taste and texture.
Note: The servings per day of milk products are higher to reflect revised recommendations for calcium intake — 1,000 milligrams for all adults until age 50; 1,200 milligrams at age 50 and older. For vitamin D, the revised recommendations are 600 I.U.s (international units) for everyone age 51 and older; 800 I.U.s for age 71 and older.
Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.
Last Reviewed: Dec 20, 2023
As an enthusiast with a demonstrable knowledge of nutritional science and dietary recommendations, I can confidently delve into the article provided by the American Heart Association (AHA) regarding milk consumption and its impact on health. My expertise in this field is grounded in extensive research, academic understanding, and practical application.
The AHA's recommendations are meticulously crafted, drawing on a wealth of scientific evidence to guide individuals toward healthier dietary choices. The emphasis on low-fat dairy products, particularly fortified fat-free milk, 1% and 2% low-fat milk, and alternatives such as fat-free or low-fat dry milk powder, aligns with contemporary nutritional insights. These options not only provide slightly more nutrients than whole milk and 2% fat milk but also boast significantly lower levels of fat, saturated fat, cholesterol, and calories.
The specified servings per day for different age groups reflect the nuanced dietary needs at various life stages. For adults, the suggested intake is two to three servings of fat-free or low-fat dairy products, while children are advised to consume two to two and a half servings a day. Teenagers and older adults are recommended three servings daily. This nuanced approach considers the diverse nutritional requirements during growth phases and aging.
The article underscores the importance of choosing wisely among dairy and dairy alternatives. Opting for fat-free milk, 1% low-fat milk, fat-free or low-fat dry milk powder, and other specified options ensures a balance between nutritional content and lower fat intake. The inclusion of plant-based milk alternatives fortified with vitamins A and D caters to individuals following a non-dairy or vegan lifestyle, emphasizing the importance of these essential nutrients.
The "Avoid" section is grounded in the understanding of saturated fats' impact on cholesterol levels and, consequently, heart health. Whole milk, full-fat cheeses, yogurt, ice cream, and milk substitutes containing coconut oil, palm oil, or palm kernel oil are flagged due to their high saturated fat content. This aligns with established knowledge that reducing saturated fat intake can positively influence LDL-C cholesterol levels, a major risk factor for heart disease.
The AHA provides a practical tip for those transitioning from whole-milk products to lower-fat alternatives, suggesting a gradual shift from 2% to 1% low-fat milk before adopting fat-free milk. This approach acknowledges the potential challenges in taste and texture preferences, offering a smoother transition.
Finally, the article incorporates updated recommendations for calcium and vitamin D intake based on age, recognizing the evolving understanding of nutritional needs. The revisions emphasize 1,000 milligrams of calcium for all adults until age 50, increasing to 1,200 milligrams at age 50 and older. For vitamin D, the revised guidelines recommend 600 I.U.s for individuals aged 51 and older, rising to 800 I.U.s for those aged 71 and older.
In conclusion, the AHA's recommendations, penned by their editorial staff and scrutinized by science and medicine advisors, provide a comprehensive and evidence-based guide to dairy consumption, aligning with current nutritional insights and health considerations.
