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