Fat-free (skim) or low-fat (1%):

milk, buttermilk, acidophilus milk, lactaid

1 c.

1 fat-free milk

Fat-free (skim) or low-fat (1%):

Evaporated milk

1/2 c.

1 fat-free milk

Fat-free (skim) or low-fat (1%):

Yogurt, plain or flavored with an artificial sweetener

2/3 c. (6 oz)

1 fat-free milk

Reduced-fat (2%):

milk, acidophilus milk, kefir, lactaid

1 c.

1 reduced-fat milk

Reduced-fat (2%):

yogurt, plain

2/3 c. (6 oz)

1 reduced-fat milk

Whole:

Milk, buttermilk, goat's milk

1 c.

1 whole milk

Whole:

evaporated milk

1/2 c.

1 whole milk

Whole:

yogurt, plain

1 c. (8 oz)

1 whole milk

Chocolate milk:

fat-free

1 c.

1 fat-free milk + 1 carbohydrate

Chocolate milk:

whole

1 c.

1 whole milk + 1 carbohydrate

1/2 c.

1 carbohydrate + 2 fats

Rice drink:

flavored, low-fat

1 c.

2 carbohydrates

Rice drink:

plain, fat-free

1 c.

1 carbohydrate

10 oz

1 fat-free milk + 2 1/2 carbohydrates

Soy milk:

light

1 c.

1 carbohydrate + 1/2 fat

Soy milk:

regular, plain

1 c.

1 carbohydrate + 1 fat

Yogurt:

and juice blends

 1 c.

1 fat-free milk + 1 carbohydrate

Yogurt:

low carbohydrate (less than 6 grams carbohydrate per serving)

2/3 c. (6 oz)

1/2 fat-free milk

Yogurt:

with fruit, low-fat

2/3 c. (6 oz)

1 fat-free milk + 1 carbohydrate