HealthTip: Milk and Alternatives Portion Sizes

Most of us need between 2-4 servings of milk and alternatives. Examples of 1 servings from this food group would include:

• 1 cup milk 
• 1 cup chocolate milk
• 1 cup fortified soy beverage
• 3/4 cup kefir
• 50g cheese
• 175ml or 3/4cup yogurt

It is suggested that we choose low fat milk options, and drink 2 cups of 1% or 2% milk each day (fortified soy beverages are available for those who are lactose intolerant). An extra glass at breakfast, during a snack, or at dinner may be enough for you to meet your needs! The addition of milk and alternatives into our diet provides calcium and vitamin D for bone health and decreases the risk of osteoporosis later in life.

For more information, take a look at Health Canada's Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php