Every family has their own quirky ways to pass the time. In my circle, one of our favorites is a simple game that usually results in a heated debate: If you could only eat one food for the rest of your life, what would it be? The answers usually vary – pizza, steak (specifically, a perfectly cooked medium rare filet mignon), crispy fries or even dill pickles – but my dad had a more serious and considerate response that made me pause: milk. His reasoning? It’s the only single food that provides nearly all the essential nutrients your body needs to survive.
As it turns out, he might be right – but don’t tell him I told you that. While many foods contain important nutrients, few offer the complete package that milk does. To explore this idea further, I dug into the many great resources our own industry checkoff organizations provide. I also reached out to two experts for their insights, including Abbey Andrew-Copenhaver (@dairyfarmerrd), a dietitian, mom and dairy farmer; and Alexandra Turnbull, a dietician, mom and social influencer (@thefamilynutritionist) to understand just how far one could go living off milk alone.
What makes milk a great answer?
Milk is valued for its balance of macronutrients – protein, fat and carbohydrates – as well as an impressive lineup of vitamins and minerals. A single glass of milk contains 8 grams of quality protein with all nine essential amino acids, which makes it an excellent source of complete protein. It also provides 13 essential nutrients in every serving, like calcium, vitamin D, potassium and B vitamins, all of which are crucial for overall health.
Abbey added, “Milk is recognized by USDA as a good or excellent source of 13 essential nutrients: protein, calcium, phosphorus, vitamin A, vitamin D, riboflavin (B2), niacin (B3), pantothenic acid (B5), cobalamin (B12), with iodine, potassium, selenium and zinc being recognized more recently. These nutrients along with milk’s carbohydrates, fat and hydration ability (being 87 percent water and containing electrolytes) make it hard to beat when compared to other nature-produced foods.”
One of the coolest things about milk is that it brings benefits to every stage of life. Abbey continued, “Milk is a truly fascinating food; it can fuel everything from infant growth to ensuring bone health in senior years, or athletic endurance recovery. Plus, with modern food technology, milk can be tailored to accommodate individuals with lactose-intolerance, increased macronutrient needs, etc.”
Can you truly live on milk alone?
If you were stranded on a deserted island with nothing but an endless supply of milk, could you survive? The short answer is: For a while, yes, but with a few caveats.
We know milk provides an excellent mix of protein, fat and carbohydrates, making it an energy-rich option. It also delivers vitamins and minerals that support bone health, muscle function and immune support. However, one potential concern is iron. While milk is a good source of nutrients, it lacks sufficient iron to meet daily needs, which could lead to iron deficiency over time. Additionally, milk is low in fiber, meaning digestive health could suffer without additional sources of fiber in the diet.
Alexandra gave additional insight, explaining, “Yes, milk does a lot, but it’s not a complete solution. It’s low in iron, fiber and vitamin C, which are key for immune function, digestion and preventing iron deficiency. This is especially important for kids: Drinking too much milk (typically more than 24 ounces per day) can actually inhibit iron absorption and increase the risk of iron deficiency anemia. That’s one reason pediatricians often recommend limiting milk intake after age 1 and encouraging iron-rich foods alongside it.”
While it has limitations, milk still comes closer than most foods to being a true "one-food survival option."
Milk is and will continue to be a timeless staple in our diets
For generations, milk has been a staple in diets worldwide, not just for its taste but for its unmatched nutritional benefits. Whether consumed in an ice-cold glass on its own (or in a glass with ice?), poured over cereal, blended into smoothies, transformed into your favorite ice cream flavor or used in cooking, milk remains one of the most versatile and beneficial foods to exist.
I know you’re also probably curious about what Abbey and Alexandra had to say about eating one thing for the rest of their lives.
Abbey responded, "Hands down, chocolate milk. Not only do I love the taste, but it’s a comfort food. It’s a must for me (traveling, racing, mom-ing)! I even had chocolate milk on my hospital birth plan for recovery after having my kids."
Alexandra shared, "Fun answer: pizza. Obviously. It’s the ultimate shape-shifter – breakfast pizza, veggie-loaded, even dessert pizza if we’re getting creative. It covers carbs, protein and joy in one bite. Plus, no one’s mad when pizza is on the table (especially not kids).
"Serious answer: salad kits. Hear me out: They’re convenient, nutrient-packed and endlessly adaptable. You’ve got greens, crunchy toppings, dressing and room to throw in extras like beans, eggs or leftover chicken. Basically, it’s the grown-up version of a build-your-own meal that still feels like you tried. And bonus: no chopping required.”
Me? I think I’m switching my steak and pickle answers to milk, probably a lactose-free chocolate, to be exact. So next time you’re playing the “one food for life” game, consider milk – it might just be the most practical, nutritious and delicious answer of them all.
