HELP Healthy Eating for Life Plan® – Milk Group

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 as good choice.
Choose whole milk as occasional choice.
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 – OCCASIONAL 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