Dairy Portions
Adults need 3 cups of dairy each day. Portion sizes are different depending on the item. Always check the portion size on the container or measure your portion using a measuring cup.
Milk
- 8 ounces (1 cup) of milk
- 1 half-pint container milk
- 1/2 cup evaporated milk
Yogurt
- 1 regular container (8 ounces)
- 1 small container (6 ounces) = 3/4 cup
- 1 cup yogurt
Cheese
Remember to choose reduced-fat or low-fat cheeses
- 1.5 ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)
- 1/3 cup shredded cheese
- 1 slice processed cheese (American) = 1/3 cup milk
- 1/2 cup ricotta cheese
- 2 cups cottage cheese
- 1/2 cottage cheese - 1/4 cup milk
Milk-based desserts
Remember to choose reduced-fat or low-fat desserts
- 1 cup pudding made with milk
- 1 cup frozen yogurt
- 1.5 cups ice cream
- 1 scoop ice cream = 1/2 cup milk
Soymilk (soy beverage)
-
8 ounces (1 cup) calcium-fortified soymilk
- 1 half-pint container calcium-fortified soymilk