HELP ESSENTIAL FOODS™ – MILK SERVINGS

Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
Carbohydrate choices can be counted as starch.
The additional carbohydrate or fat servings listed in milk should be deducted from the meal or snack at which it is eaten.
Choose fat-free, skim milk or low fat, 1% milk as best choices.
Choose reduced fat, 2% milk or whole milk as good choices.
Calcium enriched soy milk and calcium enriched rice milk are good choices for people who are allergic to milk, have lactose intolerance or choose to avoid animal products.

FAT-FREE, SKIM MILK – BEST CHOICE

Food U.S. Serving Size Metric Serving Size Milk Carbohydrate Choice
acidolphilus milk, fat-free 8 fluid ounces or 1 cup 250 milliliters    
buttermilk, fat-free, dried 4 tablespoons 26 grams or 60 milliliters    
Lactaid milk, fat-free 8 fluid oucnes or 1 cup 250 milliliters    
milk, evaporated, fat-free, skim 4 fluid ounces or 1/2 cup 125 milliliters    
milk, fat-free, skim 8 fluid ounces or 1 cup 250 milliliters    
milk, non-fat, dry 1/3 cup 39.6 grams or 80 milliliters    
smoothie, yogurt based, flavored 10 fluid ounces or 1 1/4 cup 310 milliliters 1.0 2.5
yogurt, fat-free, skim, plain 6 ounces 180 milliliters or 169.5 grams    
yogurt, flavored, fat-free, sweetened with Splenda 2/3 cup or 6 oucnes 180 milliliters    

LOW-FAT, 1% MILK – BEST CHOICE

Food U.S. Serving Size Metric Serving Size Milk Carbohydrate Choice Fats
acidolphilus milk, fat-free 8 fluid ounces or 1 cup 250 milliliters      
buttermilk, fat-free, dried 8 fluid ounces or 1 cup 250 milliliters      
kefir, plain, low-fat 8 fluid ounces or 1 cup 250 milliliters      
Lactaid milk, low-fat 8 fluid ounces or 1 cup 250 milliliters      
milk, chocolate, low-fat 8 fluid ounces or 1 cup 250 milliliters 1.0 1.0 0.5
milk, low-fat, 1% 8 fluid ounces or 1 cup 250 milliliters 1.0   0.5
yogurt, low-fat, plain 6 ounces 180 milliliters or 169.5 grams      
yogurt, low-fat, vanilla 6 ounces 180 milliliters or 169.5 grams 1.0   1.0
yogurt, low-fat, with fruit 6 ounces 180 milliliters or 170 grams 1.0   1.0

REDUCED-FAT, 2% MILK – GOOD CHOICE

Food U.S. Serving Size Metric Serving Size Milk Carbohydrate Choice Fats
milk, chocolate, reduced-fat 8 fluid ounces or 1 cup 250 milliliters   1.0 1.0
milk, reduced-fat, 2% 8 fluid ounces or 1 cup 250 milliliters 1.0   1.0

WHOLE MILK – GOOD CHOICE

Food U.S. Serving Size Metric Serving Size Milk Carbohydrate Choice Fats
eggnog, whole milk 1/2 cup 125 milliliters   1.0 2.0
milk, chocolate, whole 8 fluid ounces or 1 cup 250 milliliters 1.0 1.0 1.5
milk, evaporated, whole 4 fluid ounces or 1/2 cup 125 milliliters 1.0   1.5
milk, whole 8 fluid ounces or 1 cup 250 milliliters 1.0   1.5
yogurt, plain, whole 1 cup 245 grams or 250 milliliters 1.0   1.5

SOY MILK – GOOD CHOICE

Food U.S. Serving Size Metric Serving Size Milk Fats
soy milk, light, calcium enriched 8 fluid ounces or 1 cup 250 milliliters 1.0 0.5
soy milk, plain, calcium enriched 8 fluid ounces or 1 cup 250 milliliters 1.0 1.0

RICE MILK – GOOD CHOICE

Food U.S. Serving Size Metric Serving Size Milk Fats
rice drink, fat-free calcium enriched 8 fluid ounces or 1 cup 250 milliliters    
rice drink, low-fat, calcium enriched 8 fluid ounces or 1 cup 250 milliliters 1.0 1.0

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