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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 |
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| 2% milk | 1 cup |
| Plain low-fat yogurt and Low-Fat Ice Cream | 8 oz. |
Whole Milk |
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Try to limit your choices from the whole-milk group as much as possible. |
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| Whole milk | 1 cup |
| Evaporated whole milk | 1/2 cup |
| Whole milk plain yogurt | 8 oz. |