What is a serving of Milk?*

8 oz yogurt--any kind:

• most fat-free and sugar-free will be 2 pts
• most fat-free w/sugar will be 3 or 4
• most low-fat w/sugar will be 4-5

1.5 oz hard cheese:

• fat-free: 2 pts
• reduced-fat: 3 pts
• regular: 4 pts

1 cup skim or 1% milk: 2 pts
1 cup 2% milk: 3 pts
1 cup whole milk: 4 pts

1/3 cup dry non-fat milk powder: 2 pts

1/2 cup fat-free or low-fat evaporated canned milk (good for a really creamy smoothie): 2 pts

1 cup fat-free, 1% or 2% buttermilk: 2 pts

1 slice of most calcium fortified processed cheese slices:
(Processed cheeses vary--check labels in calories and calcium. Check labels!)

• fat-free: .5 pt
• reduced fat: 1 pt
• regular: 2 pts

1/4 cup of Kraft 2% shredded cheese--2 pts
(Kraft fortifies their 2% shredded cheeses, other brands may require greater quantities...read labels!)

1 cup pudding, reduced calorie, made with fat-free or 1% milk: 2 pts (again, labels!)

1 cup pudding, regular, made with fat-free or 1% milk: 3 pts

1 tall latte (2 pts with skim, up to 5 with whole milk--assumes you have added no sugar or syrups)

1 10 oz fast food milkshake: 9 pts
 

*From a post on the WW 100+ board 7/2/02  Written by Amanda a.k.a. PhoenixTattoo