|
dairy
group
Milk
and dairy products are key components of a healthy diet.
They provide the necessary calcium, magnesium and phosphorus
to build strong bones and many other nutrients (vitamin
B2, potassium etc) necessary for optimum body functions.
Choose items from the list below where each unit generally
contains 90 to 120 calories and almost no fat. You can always
check the nutrition facts on the food label if the chosen
food is not in this list.
| Dairy
|
Portion
|
Milk
Units |
Milk
(skim, or 1% or 2%)
|
1
cup (8 fl oz) |
1 |
Soy
milk
|
1
cup (8 fl oz) |
1 |
Yogurt
(milk based)
Plain
Fruit, regular sweetened
Fruit, artificially sweetened
|
1 cup
6 oz to 1 cup
1 cup |
1
2
1 |
Soy
yogurt (Silk Soy, vanilla)
|
1
yogurt |
1 |
Frozen
yogurt
|
1/4
cup or 1 bar |
1 |
| Ice
milk cups |
1
individual cup |
1 |
| back
to the top |
| Although
the foods below are part of the dairy category, their
composition put them into protein and fat categories.
Use them accordingly. |
Other
Dairy
|
Portion
|
Units |
| Reduced
fat cheese |
1
oz slice |
1
protein |
| Regular
cheese |
1
oz slice
|
1
protein, 1 fat |
Light
sour cream
|
2
tablespoons
|
1
fat |
| Light
cream cheese |
1
tablespoon
|
1
fat |
| Kefir |
1
cup |
1
milk, 1 fat |
| back
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To The Portion Control Table
|
