Spotlight: Milk

This one is pretty straightforward. Milk and yogurt are made up of both carbohydrates and protein, and varying amounts of fat, which will depend on what kind of milk it's made with (skim? 2%? whole?).  In case you were wondering, cheese is not a carbohydrate. It is a protein (and usually a source of fat). We will get to that later.

  

Milk, Yogurt and Dairy-like Foods Overview and Examples:

Milk

Fat-free or low-fat (1%)- Count as 1 fat-free milk                       

-1 c (8 oz) milk, buttermilk, acidophilus milk, Lactaid

-½ c evaporated milk

-⅔ c (6 oz) yogurt (plain or flavored with artificial sweetener)   

Reduced-fat (2%)- Count as 1 reduced-fat milk

    -1 c milk, acidophilus milk, kefir, Lactaid

    -⅔ c (6 oz) plain yogurt

Whole- Count as 1 whole milk

    -1 c (8 oz) milk, buttermilk, goat’s milk

    -½ c evaporated milk

    - 8 oz plain yogurt

Dairy-like Foods

Chocolate milk

    -1 c (8 oz) Fat-free- Count as 1 fat-free milk + 1 carbohydrate

    -1 c (8 oz) Whole- Count as 1 whole milk + 1 carbohydrate

½ c (4oz) Eggnog, whole milk- Count as 1 whole milk + 2 fats

Soymilk

    -1 c (8 oz) Light- Count as 1 carbohydrate + ½ fat

    -1 c (8 oz) Regular, plain- Count as 1 carbohydrate + 1 fat

Yogurt

    -1 c (8 noz) With juice blends- Count as 1 fat-free milk + 1 carbohydrate

    -⅔ c (6 oz) Low carbohydrate (<6 g carbs per choice)- Count as ½ fat-free milk

    -⅔ c (6 oz) With fruit, low-fat- Count as 1 fat-free milk + 1 carbohydrate

Next up? Sweets, desserts, and other carbohydrates!