Milk and 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 life cycle as shown by the recommended number of servings in the Food Guide:

 

 

 

 

Children
Teens
Adults
2-3
4-8
9-13
14 – 18 years
19-50 years
51+ years

Girls and Boys

Females

Males

Females

Males

Females

Males

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