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‘Milk and Milk alternatives’ is the third group of foods I want to talk about.  These products are milk, fortified soy beverage, cheese, yogurt, kefir.

We need less servings of this group than we do of ‘Vegetables’ or ’Grains.’ 

Examples of a serving:

• 175g yogurt
• 250 mls skim, 1% or 2% milk
• 250ml fortified soy beverage
• 30g cheese

Daily Requirements:

• Children 2-13 years  require 2-4 servings
• Teenagers require 3-4 servings
• Adults age 19-50 require 2 servings
• Adults age 51+ require 3 servings

Canned, powdered, evaporated and condensed all count

2 cups daily will provide adequate vitamin D, calcium, vitamin B, zinc, protein, magnesium.  Look for milk that is low in fat for maximum nutrition.

An excellent milk alternative is fortified soy beverage. When buying soy beverage check the label to ensure its fortified.