Milk is so important that it has its own food group in the Food Pyramid. However, some types of milk are better choices than others. The best choice is the milk that is good not only for your bones and teeth, but for your heart as well.

The four basic types of milk—whole milk, 2%, 1% and non-fat—all have the same amount of calcium, vitamin D, protein, and other vitamins and minerals. However, only two—1% and skim—are good for your heart.

• Whole Milk is often referred to as “Homogenized Milk” or “Vitamin D Milk”. However, it has no more vitamin D than other kinds of milk. “Homogenized” refers to the fat. Whole milk is high fat. • 2% Milk is also called “Reduced Fat Milk.” 2% is a better choice than whole milk, but it is not the best choice. It is still high fat. • 1% Milk is also known as “Low-Fat Milk”. It still has some flavor-enhancing fat, and is a very good choice. • Non-Fat Milk or Skim Milk is “Fat-Free Milk”. It is good for the heart and is especially good for people who count calories.

All adults and children over the age of 2 are encouraged to drink 1% or skim—even thin people. Why? Whole and 2% milk may not look fatty, but looks can be deceiving. Eight ounces of whole milk have as much fat as five strips of bacon. Besides the total fat, whole and 2% milk have more saturated fat, cholesterol and calories.

The easiest way to switch to low-fat milk is to take small steps. Here are some suggestions. If you are drinking whole milk, switch to 2%. If you’re drinking 2%, switch to 1%. Try mixing your current milk with a lower-fat milk. Use the lower-fat milk with your cereal and other foods. Give the lower-fat milk a chance—drink it for a month without drinking your regular milk. Your taste buds will adjust. You will find the lower-fat milk isn’t so bad after all. Why not give it a try?