Worksheet Milk and Milk Alternatives

How many cups of milk (or the equivalent) did you consume each day? In general, count each of the following as 1 cup:

  • Milk (regular or lactose-free), 1 cup
  • Yogurt, 1 cup
  • Cheese, natural, ounces
  • Cheese, processed, 2 ounces
  • Cheese, V cup shredded
  • Cottage cheese, 2 cups
  • Ricotta cheese, xh cup
  • Frozen yogurt, 1 cup
  • Ice cream, cups
  • Pudding, 1 cup

For more information on what counts as 1 cup of milk, go to

If you do not consume dairy products, count the following nondairy products as 1 cup milk (these calcium-fortified products contain about 300 milligrams of calcium, which is approximately the amount of calcium found in 1 cup of milk).

  • 1 cup calcium-fortified orange juice
  • 1 cup calcium-fortified soy milk
  • xh block tofu prepared with calcium sulfate

Note: The calcium content of calcium-prepared tofu varies greatly. Check the Nutrition Facts label of the particular brand of tofu you ate. This label will indicate the percentage of the Daily Value for calcium. To determine the amount of calcium, multiply this percentage by 1,000 milligrams (the Daily Value for calcium). To multiply the percentage, first convert it to a decimal. For example 30 percent calcium becomes 0.30. Multiplied by 1,000 milligrams, you get 300 milligrams. Every 300 milligrams you consumed counts as 1 cup of milk, and every 150 milligrams you consumed counts as xh cup of milk.

Day 1 Day 2 Day 3

Total three-day intake Average daily intake

Recommended intake

Amount Eaten: Milk and Milk Alternatives cups cups cups cups

_cups (total intake divided by 3)

_cups (from table earlier in this chapter)

Compare your average daily intake to the recommended intake. How much more (or less) milk and milk alternatives should you be consuming? cups

How many cups of milk (or the equivalent) were low-fat or nonfat?


Remember, the milk products you consume should be low-fat or nonfat.

If you do not drink milk or consume other foods fortified with calcium, it is important to consume other food sources of calcium. To identify nondairy sources of calcium, see Chapter 4.

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