Low fat (1%) milk Serving: 8 ounces Protein: 8 grams Carbohydrates: 11.7 grams Calories: 102 Fat: 2.6 grams Benefits: Drinking low-fat (1%) milk or nonfat milk is the easiest way to get high amounts of calcium into your body. Calcium is one of the more important nutrients because it is involved in crucial bodily functions such as bone-mineral formation, muscle contraction and nerve conduction. Consuming adequate calcium helps prevent stress fractures and muscle cramps. Also, milk is a great because it has high content of carbohydrates and protein.