Milk Products
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These foods are notable for their contributions of calcium, riboflavin, protein, vitamin B12, and when fortified, vitamin D and vitamin A.
1-Portion = 12 g CHO, 8g Protein, 1-8g fat, 90 cal
Skim milk
1 cup
1/2% milk
1 cup
1% milk
1 cup
Low-fat buttermilk
1 cup
Evaporated skim milk
1/2 cup
Dry nonfat milk
1/3 cup
Plain nonfat yogurt
8 oz.
Low-Fat Milk
2% milk
1 cup
Plain low-fat yogurt and Low-Fat Ice Cream
8 oz.
Whole Milk
Try to limit your choices from the whole-milk group as much as possible.
Whole milk
1 cup
Evaporated whole milk
1/2 cup
Whole milk plain yogurt
8 oz.
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