Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D

Reduced fat 2% milk is the everyday pour for cereal, coffee and tea, and it works as a lighter base in pancake batter, mashed potatoes, cream sauces, gravies and smoothies. Its texture sits between whole milk and skim, richer and creamier than skim but noticeably lighter than whole, which is why many households keep it as their default carton for both drinking and cooking. It also steams reasonably well for a lighter latte, foaming less airily than whole milk but with more body than skim, and it can stand in for whole milk in most baking recipes with only a slightly less rich result.

Check the sell-by date when buying, and keep the carton refrigerated and tightly capped rather than left out on the counter, since milk spoils quickly at room temperature once opened. At 50 calories per 100g, roughly 122 calories per cup, this 2% milk is a low-calorie liquid base for smoothies, oatmeal or lattes, and its 47mg sodium per 100g keeps it on the low-sodium side too. Note that this particular version has no added vitamin A or D, unlike standard fortified milk, so it's worth checking labels if fortification is something you're specifically shopping for. Its 3.3g protein per 100g and 4.8g carbohydrate per 100g add a modest amount to a bowl of cereal or a smoothie without being a standout source of either on its own.