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Making Sense of Servings
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 | 125 ml (½ cup) | ½ 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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