Eating nutritious foods is an important part of your overall health, but consuming too much of any kind of food can lead to weight gain. In order to achieve and maintain a healthy weight, you must not take in more calories than you are able to burn. MyPyramid notes that the average adult should consume about 3 cups of milk, or the equivalent of other dairy foods, in order to get the nutrients you need. What a serving size for each type of dairy food is can be confusing. Having a concrete number and some visualization techniques can help you eat a healthy amount.
Milk
Milk is a highly nutritious beverage that supplies many nutrients, including calcium and protein. One serving of any type of milk is 1 cup, or 8 oz. You need three servings of dairy foods each day, so drinking 3 cups of milk would be one way to reach this goal. Choose reduced-fat or skim milk because they are lower in saturated fat and cholesterol than full-fat milk, but have the same amount of most nutrients.
Cheese
Eating cheese is another nutritious way to get plenty of calcium and protein in your diet. Hard, soft and processed cheeses all fall under the dairy section of the food guide pyramid, but serving sizes for each vary slightly. A serving of hard cheese, such as cheddar, mozzarella or Parmesan, is 1 1/2 oz. Mayo Clinic notes that visualizing three or four dice will help you portion your cheese appropriately. A serving of soft cheese, such a ricotta or cottage cheese, is equal to 3/4 of a cup. A serving of processed cheese is slightly more at 2 oz., which is about the same as two slices of American cheese.
Yogurt
A carton of yogurt can be a filling snack or a healthy side dish to your meal. Yogurt supplies calcium and protein and comes in a variety of different flavors. One serving of yogurt is equal to 2/3 of a cup, or the same as a 6-oz. carton. MyPyramid recommends choosing low-fat yogurt varieties to keep your saturated fat intake in check. Look for low-sugar varieties as well, because many flavored yogurts contain several grams of added sugar.
Other Dairy Foods
Ice cream, frozen yogurt and pudding are all included in the dairy section of the food pyramid. These foods provide some calcium and protein, but can be high in sugar and fat, so should be viewed as a treat rather than having an everyday place in your diet. A serving of pudding made with milk is equal to 1 cup. One cup of frozen yogurt is also considered a serving. A serving of ice cream is equal to 1 1/2 cups, or about two medium-sized scoops.
Member Comments