Milk is the first thing we ever eat in our life. But it's a good food to keep in your diet as you grow up and even as a grownup!!! It can be a really refreshing drink to finish a meal, it also perfectly suits breakfast cereal, and is a must to add in the blender with plenty of fruits to get a heatlhy smoothie... and the best combination of all is a cold glass of water following a piece of chocolate cake! Besides being the better source of bioavailable calcium, it also provides a lot of other vitamins and minerals such as vitamin D that is added to milk in Canada and USA. However, partially skim milk (1% or 2%) should be prioritized to lower the fat content of your diet. It is also important to note that fortified soy milk provides about the same benefit as milk, making it a very sound choice alike.Nutrition facts for 1 cup 1% milkfat milk: 102 calories, 2 g fat, 2 g saturated fat, 12 g carbohydrate, 8 g protein, 10% vitamin A, 29% calcium.