Each option provides ~90 calories, 12 grams carbohydrate, 8 grams protein, 3 grams fat

(1 choice = 1 serving = 1 option)

Best

8 oz. milk (skim, 1% or soy)

8 oz. plain fat free yogurt

Acceptable on occasion

8 oz. kefir

8 oz. low fat buttermilk

8 oz. 2% milk

¾ cup fat free, reduced-calorie flavored yogurt

4 oz. evaporated fat free milk

Tip:

• Buy organic if possible
• Substitute lower fat milk for cream or half and half in coffee or tea
• If changing from higher fat milk to lower fat option, step down gradually.  Mix the two together and gradually wean off the higher fat milk until you are only drinking the lower fat option.