3 pp. / Why Milk? Facts about Fat in Milk / Milk contains 9 essential nutrients, making it one of the most nutrient-rich beverages that both children and adults can enjoy. We recommend consuming 3 cups per day of fat-free (skim), low-fat (1% or 2%), or equivalent milk products for healthy adults and children 2 years of age and older. We have illustrated the amount of total fat and saturated fat in 1 cup of milk. A delicious and easy recipe for rice pudding using skim milk is also included.