Serving sizes

Not all serving sizes are created equal

Once you know how much is in one serving, you will see how easy it is to get your daily requirements of calcium and other essential nutrients.

250 mL (1 cup) of milk

One serving of milk is always 250 mL, no matter what the flavour (white milk, chocolate milk, vanilla, strawberry, etc.). All types of milk essentially provide the same quantity of vitamins and minerals.

250 mL (1 cup) of chocolate milk

Chocolate milk has the same 16 nutrients as white milk. A serving contains no more sugar than 250 mL (1 cup) of unsweetened apple juice and about the same quantity of caffeine as a cup of decaffeinated coffee.

250 mL (1 cup) of buttermilk

Buttermilk has a tangy taste and a rich, smooth texture. A “culture” has been added to enhance its flavour and consistency.

175 g ( ¾ cup) of yogurt

One single serving (100g) container of yogurt is only just a little more than half of one serving of yogurt as recommended by Canada's Food Guide. So you need to eat the equivalent of almost two small single serving containers of yogurt to get one full serving.

200 mL (1 bottle) of yogurt drink

Because it comes in liquid form, a yogurt drink is a great alternative to a soft drink. A yogurt drink is refreshing and provides you with calcium and other essential nutrients.

175 mL ( ¾ cup) of Kefir

Discovered many years ago, Kefir is a cultured milk to which beneficial bacteria has been added.

50 g (1 ½ oz) of Cheddar, Mozzarella, Swiss, etc.

Always nutritious, cheese is excellent in many main courses and is perfect as a snack (with fruit, crackers, raw veggies, etc.) to satisfy those occasional needs to nibble.

250 mL (1 cup) of Ricotta cheese

Often used in Italian cuisine, this fresh and delicately flavoured cheese is enjoyable on its own, paired with fruit, or sprinkled with fresh herbs and olive oil on bread.

250 mL (1 cup) of Cottage cheese

This mild-flavoured cheese is delicious for breakfast, as a snack or for dessert. It can be served plain or with fruit.

125 mL (½ cup) of fresh cheese (Quark)

This fresh, unripened cheese is delicious as a snack or for dessert. Kids love it!

250 mL (1 cup) of fruit smoothie made with milk or yogurt

Excellent any time of day, a fruit smoothie is perfect as a meal supplement or refreshment. A velvety, nutritious treat!

125 ml (½ cup) of pudding or flan made with milk

A pudding or flan made with milk can be a pleasant and nutritious way to finish a meal.