| Skim Milk |
| Skim milk | 1 cup |
| Low- fat or nonfat buttermilk | 1 cup |
| Evaporated skim milk | ½ cup |
| Dry nonfat milk | 1/3 cup dry |
| Low- fat or nonfat | 1 cup |
| fruit- flavored Yogurt sweetened |
| with aspartame or With a |
| nonnutritive sweetener |
| Plain nonfat yogurt | ¾ 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 milk | 1 cup |
| Kefir | 1 cup |
| Cheese (Whole Milk) |
| All regular cheeses, such as American, Blue, Cheddar,Monterey Jack, Swiss | 1 oz |
