1 cup of whole milk: 148 calories, 8g fat (4.6g saturated), 24mg cholesterol, 12g carbohydrate (12g sugar), 8g protein

Pros: A complete protein, with healthy fat, also contains 27% of daily calcium needed, 31% of vitamin D, 18% of vitamin A.

Cons: Higher fat means higher in calories, some people are intolerant

Whole milk has no fat removed – there’s around 8 grams per cup, and 88% water. Skimmed and semi-skimmed varieties have less fat, and fewer calories, but the same volume of protein – therefore they are often recommended by diaticians.

The best variety for athletes is under debate. The extra fat in whole milk means it could take longer to digest, potentially making skim a better option. We do, however, need fat in our diets, so whole milk could be a good option, unless you are consciously trying to lose weight.

Eat and Exercise Your Way to the Perfect Weight

If you are intolarant to lactose, but want cows milk, you can buy lactose free milk. This is processed to break down lactose – a natural sugar. You still get plenty of protein, calcium, vitamins and minerals, and you can buy 2% fat to 0% fat variaties as per normal milk.