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Skim Milk
Skim milk 1 cup
Low- fat or nonfat buttermilk 1 cup
Evaporated skim milk½ cup
Dry nonfat milk 1/3 cup dry
Low- fat or nonfat1 cup
fruit- flavored Yogurt sweetened
with aspartame or With a
nonnutritive sweetener
Plain nonfat yogurt¾ cup
Cheese (Skim Milk)
Any cottage cheese 1/3 cup
Grated Parmesan 3 tbsp.
Diet cheese (with less than 55 calories per ounce)one and half ounce
Skim or part-skim milk cheeses, such as: 1 oz
Ricotta, mozzarella, and diet cheeses
(with 56-80 calories per ounce)
Whole Milk (one skim milk + one and one half fat/oils serving)
Whole milk 1 cup
Evaporated whole milk ½ cup
Whole plain yogurt 8 oz
Goat's milk1 cup
Kefir 1 cup
Cheese (Whole Milk)
All regular cheeses, such as American, Blue, Cheddar,Monterey Jack, Swiss1 oz