Separated from the other "meat" or protein group due to the emphasis on calcium. Traditionally regular high fat dairy products are included here. Choose low fat or fat free alternatives when possible. Servings from this group can provide anywhere from 60-150 calories depending on fat content.

1 cup of milk (preferably nonfat)

1 cup yogurt (preferably low-fat -- regular fruited yogurts can contain up to 250 calories)

1 1/2 - 2 ounces of processed cheese - Cheddar, American, Swiss, etc.

1/4 -1/2 cup cottage cheese (preferably nonfat or 1-2 percent fat)

1/2 cup pudding (preferably made with skim or soy milk)

1 cup fortified low-fat soy milk