What is a Food Guide Serving of Milk and Alternatives?

All it takes is 250 mL (1 cup) of milk or fortified soy beverage, 175 g (¾ cup) yogurt, or 50 g (1 ½ oz) of cheese to make up one Food Guide Serving of milk and alternatives. Look at this list to get more milk and alternative ideas and more examples of Food Guide Servings.

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Milk     Milk, skim, 1%, 2% 250 mL, 1 cup   Milk, chocolate 250 mL, 1 cup   Milk, evaporated, canned 125 mL, ½ cup - undiluted   Milk, goat, enriched 250 mL, 1 cup   Milk, lactose reduced 250 mL, 1 cup   Milk, powdered 25 g, 75 mL, ⅓ cup   Milk, powdered 250 mL, 1 cup - reconstituted   Milk, whole 250 mL, 1 cup

Milk Alternatives *Fortified soy beverages are an option for people who do not drink milk.   Buttermilk 250 mL, 1 cup     Cheese, block (example: cheddar, Mozzarella, Swiss, feta) 50 g, 1 ½ oz   Cheese, cottage or quark 250 mL, 1 cup   Cheese, goat 50 g, 1 ½ oz     Fortified soy beverage 250 mL, 1 cup     Kefir 175 g, 175 mL, ¾ cup     Paneer 50 g, 1 ½ oz   Pudding/custard (made with milk) 125 mL, ½ cup     Yogurt (plain and flavoured) 175 g, 175 mL, ¾ cup   Yogurt drinks 200 mL

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• Tips for Milk and Alternatives