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 |