Different types of milk & milk products are on this list. Cheeses are on the Meat list & cream & other dairy fats are on the fat list. Based on the amount of fat they contain, milks are divided into skim/very low-fat milk, low-fat milk, & whole milk. One choice of these includes: Carbs Protein Fat (grams) (grams) (grams) Calories Skim/very low-fat 12 8 0-3 90 Low-fat 12 8 5 120 Whole 12 8 8 150 Nutrition Tips Milk & yogurt are good sources of calcium & protein. Check the food label. The higher the fat content of milk & yogurt, the greater the amount of saturated fat & cholesterol. Choose lower-fat varieties. For those who are lactose intolerant, look for lactose-reduced or lactose-free varieties of milk.

Selection Tips One cup equals 8 fluid ounces or 1/2 pint. Look for chocolate milk, frozen yogurt, & ice cream on the Other Carbohydrates list. Nondairy creamers are on the Free Foods list. Look for rice milk on the Starch list. Look for soy milk on the Medium-fat Meat list.

Skim And Very Low-fat Milk (0-3 grams fat per serving) Skim milk...................................1 cup 1/2% milk...................................1 cup 1% milk......................................1 cup Nonfat or low-fat buttermilk.......................1 cup Evaporated skim milk............1/2 cup Nonfat dry milk................1/3 cup dry Plain nonfat yogurt.................3/4 cup Nonfat or low-fat fruit-flavored yogurt sweetened with aspartame or with a nonnutritive sweetener............1 cup Low-fat (5 grams fat per serving) 2% milk..................................1 cup Plain low-fat yogurt.............3/4 cup Sweet acidophilus milk..........1 cup

Whole Milk (8 grams fat per serving) Whole milk............................1 cup Evaporated whole milk.......1/2 cup Goat's milk.............................1 cup Kefir........................................1 cup