Meal Planning Guide
MILK
Milk and yogurt are rich in calcium and protein. Choose fat-free, low-fat, and reduced-fat varieties as often as possible. (Cheese
products are found under MEAT AND MEAT SUBSTITUTES.)
Serving sizes of these items varies as listed below.
SERVING CHOICES
Fat-Free (skim) or Low-Fat (1%) Milk and
Yogurt
Each serving from this list contains 12 grams
carbohydrate, 8 grams protein, 0-3 grams fat
and 100 calories.
Serving Size
Milk, buttermilk, acidophilus milk,
Lactaid 1 cup
Evaporated milk 1/2 cup
Yogurt, low-fat, plain or flavored with
a low calorie sweetener 2/3 cup
Yogurt, fat-free, plain or flavored with
a low calorie sweetener 1 cup
Hot cocoa mix, sugar-free 1 envelope
Reduced-Fat (2%) Milk and Yogurt
Each serving from this list contains 12 grams
carbohydrate, 8 grams protein, 5 grams fat
and 120 calories.
Serving Size
Milk, acidophilus milk, Lactaid 1 cup
Yogurt, plain 2/3 cup (6 oz)
Whole Milk and Yogurt
Each serving from this list contains 6 grams
carbohydrate, 4 grams protein, 4 grams fat
and 80 calories.
Serving Size
Milk, buttermilk, goat’s milk 1/2 cup
Evaporated milk 1/4 cup
Yogurt, plain 4 oz
Dairy-Like Foods
Exact nutrient proportions vary, but these may
be considered as milk substitutes containing
approximately 100 calories.
Serving Size
Smoothies, flavored, regular 10 oz
Soy milk, regular, plain 1 cup
Yogurt-juice blends, low-fat 1 cup
Yogurt-fruit blends, low-fat 2/3 cup (6 oz)
FATS
Each serving from this list contains 0 grams carbohydrate, 0 grams protein, 5 grams fat, and 45 calories. Monounsaturated and
polyunsaturated fats are more heart-healthy; select them whenever possible.
In general, a single serving of fat is:
• 1 teaspoon of regular margarine, vegetable oil or butter.
• 1 tablespoon of regular salad dressing.
SERVING CHOICES
Monounsaturated Fats Serving Size
Avocado, medium 2 Tbsp (1 oz)
Nut butters (trans-fat free) 1.5 tsp
Nuts
Almonds, cashews 6 nuts
Macadamia 3 nuts
Peanuts 10 nuts
Pecans 4 halves
Oil—Canola, olive, peanut 1 tsp
Olives, black (ripe) 8 large
Olives, green (stuffed) 10 large
Polyunsaturated Fats Serving Size
Margarine
Lower-fat spread 1 Tbsp
Stick, tub or squeeze 1 tsp
Mayonnaise
Reduced-fat 1 Tbsp
Regular 1 tsp
Oil—Corn, cottonseed, flaxseed,
grape seed, safflower, soybean,
sunflower 1 tsp
Salad dressing
Reduced-fat 2 Tbsp
Regular 1 Tbsp
Saturated Fats Serving Size
Butter, stick 1 tsp
Cream, half and half 2 Tbsp
Cream cheese
Reduced-fat 1.5 Tbsp (3/4 oz)
Regular 1 Tbsp (1/2 oz)
Sour cream
Reduced-fat or light 3 Tbsp
Regular 2 Tbsp
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