Milk & Alternatives
The Milk and Alternatives food group includes fluid milk, fortified soy beverage, canned (evaporated) milk, powdered milk, yogurt, kefir and cheese. Milk and alternatives are important throughout the lifecycle as shown by the recommended number of servings in the Food Guide:
|
|
Children
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Teens
|
Adults
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|||||||
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2-3
|
4-8
|
9-13
|
14 – 18 years
|
19-50 years
|
51+ years
|
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Girls and Boys |
Females |
Males |
Females |
Males |
Females |
Males |
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Milk and Alternatives |
2 |
2 |
3-4 |
3-4 |
3-4 |
2 |
2 |
3 |
3 |
|
These foods provide many important nutrients including:
- Calcium
- Vitamins A, D, B12
- Riboflavin
- Zinc
- Magnesium
- Potassium
- Protein
- Fat
Many of these nutrients (such as calcium and vitamin D) are important for bone health, but they are also necessary for overall health. (See nutrient function chart.)
How much is a serving?
One serving equals:
- 1 cup (250mL) milk or fortified soy beverage
- ½ cup (125mL) evaporated milk
- ¾ cup (175g) yogurt
- 1½ oz (50g) cheese
- ¾ cup (175g) kefir
Feature Recipe
Tip of the Week
Satisfy your thirst with water. It's a calorie-free way to quench your thirst, so reach for it more often.
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