Milk, Yogurt, and Cheese Group

Eat 2 to 3 servings daily

Skim milk, 1 cup

1

trace

Nonfat yogurt, plain, 8 oz.

1

trace

Lowfat milk, 2 percent, 1 cup

1

5

Whole milk, 1 cup

1

8

Chocolate milk, 2 percent, 1 cup

1

5

Lowfat yogurt, plain, 8 oz.

1

4

Lowfat yogurt, fruit, 8 oz.

1

3

Natural cheddar cheese, 1-1/2 oz.

1

14

Process cheese, 2 oz.

1

18

Mozzarella, part skim,1-1/2 oz.

1

7

Ricota, part skim, 1/2 cup

1

10

Cottage cheese, 4 percent fat, 1/2 cup

1/4

5

Ice cream, 1/2 cup

1/3

7

Ice milk, 1/2 cup

1/3

3

Frozen yogurt, 1/2 cup

1/2

2

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Groups

Eat 5 to 7 oz. Daily

Lean meat, poultry, fish, cooked

3 oz.*

6

Ground beef, lean, cooked

3 oz.*

16

Chicken, with skin, fried

3 oz.*

13

Bologna, 2 slices

1 oz.*

16

Egg, 1

1 oz.*

5

Dry beans and peas, cooked, 1/2 cup

1 oz.*

trace

Peanut butter, 2 tbsp.

1 oz.*

16

Nuts, 1/3 cup

1 oz.*

22

*ounces of meat these items count as one serving

Fats, Oils, and Sweets

Use sparingly

Butter, margarine, 1 tsp.

*

4

Mayonnaise, 1 tbsp.

*

11

Salad dressing, 1 tbsp.

*

7

Reduced calorie salad dressing, 1 tbsp.

*

*

Sour cream, 2 tbsp.

*

6

Cream cheese, 1 oz.

*

10

Sugar, jam, jelly, 1 tsp.

*

0

Cola, 12 fl. oz.

*

0

Fruit drink, ade, 12 fl. oz.

*

0

Chocolate bar, 1 oz.

*

9

Sherbert, 1/2 cup

*

2

Fruit sorbet, 1/2 cup

*

0

Gelatin dessert, 1/2 cup

*

0

*check product label