Milk, Yogurt & Cheese Recommendations

Milk, Yogurt & Cheese
2-3 Servings Daily

Recommendation:

Choose skim milk and nonfat yogurt often. They are lowest in fat.

1½ to 2 ounces of cheese and 8 ounces of yogurt count as a serving from this group because they supply the same amount of calcium as 1 cup of milk.

Choose "part skim" or low-fat cheeses when available and lower fat milk desserts, like ice milk or frozen yogurt. Read labels.

Low-fat Milk Products
Buttermilk 1% Milk 2% Milk Low-fat yogurt	Nonfat yogurt Skim milk LF Cottage cheese*

Dairy Products with more Fat & Sugar
Cheese spreads Cheddar cheese Chocolate milk Flavored yogurt Frozen yogurt Fruited yogurt	Ice cream Ice Milk Processed Cheeses Pudding Swiss cheese Whole milk

A Serving is Equivalent to:

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Amount:
2 oz.
1 cup
1½ oz.

2 cups
1/3 cup
½ cup

1½ cups
½ cup

Food Item
American cheese
Milk, buttermilk or yogurt
Cheese (cheddar, mozzarella, Swiss)

Cottage cheese*
Dry milk powder
Evaporated milk

Ice cream
Ricotta cheese

*Note: Cottage Cheese is low in calcium so you need to eat 2 cups in order to obtain enough calcium to replace 1 cup of milk.

However, if you use cottage cheese to replace a meat serving you need only eat 1/2 cup to obtain the same amount of protein as 1 oz. of meat.

Sources:
United States Department of Agriculture
Food, Nutrition and Consumer Service
Center for Nutrition Policy and Promotion