You take the standard deduction instead of deducting your actual personal expenses. The amount you are allowed to deduct depends on your filing status and is adjusted for inflation each year. Check the IRS website for the current year standard deduction amounts.
Protein in Milk. According to the U.S. Department of Agriculture's National Nutrient Database, 1 cup of nonfat milk contains 8.26 g of protein. The National Dairy Council states that this gives you 16 percent of your Daily Value, or DV, for protein.
One cup of skim milk has 8 grams of protein. If you want even more, try fat-free Greek yogurt. One serving can have up to 18 - 20 grams of protein -- double the amount of traditional yogurt. Shoot for three servings of fat-free or low-fat dairy products every day.