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How Much is a Serving

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How Much is a Serving

Canada’s Food Guide recommends that all Canadians should consume from 2 to 4 servings of Milk and Alternatives every day according to your age group. But just what is a serving?

Although it is not necessary to precisely measure all of the foods we consume, it is important to have an idea of what a serving looks like in order to meet our requirements for calcium and several other essential nutrients. For example, one serving of milk provides approximately 300 mg of calcium.

Some examples

Normal helping

Serving Equivalent*

Milk, 1%, 2%, skim, whole 250 ml (1 cup) 1 serving
Chocolate milk 250 ml (1 cup) 1 serving
Firm cheese (Cheddar, Mozzarella, Swiss, etc.) 50 g (1½ oz) 1 serving
Cottage Cheese 250 ml (1 cup) 1 serving
Ricotta cheese 250 ml (1 cup) 1 serving
Yogurt 175 g ( ¾ cup) 1 serving
Yogurt drink 200 ml 1 serving
Fresh Cheese (e.g. Quark) 250 ml (1 cup) 1 serving

*Serving as defined by Canada’s Food Guide

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