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Milk, Milk Products, & Milk Subsititutes
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Dairy products are an excellent source of calcium and protein and make for great snacks. But whole-milk dairy products, such as butter, cheese, milk, cream, and ice cream contain high amounts of saturated fat. When selecting dairy products, look for non-fat or low-fat varieties of milk or plain yogurt or yogurt sweetened with aspartame. These products contain the milk sugar lactose, which has a moderated glycemic index lower than other simple sugars. Also look for low-fat soy milk and soy drinks, which contain more protein and less fat than cow's milk.
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| Yogurts |
Portion |
Total
Carbs (g) |
Total
Sugar (g) |
Total
Fats (g) |
Recmmd. |
| Plain - Fat-free |
8 oz |
18 |
12 |
0 |
Good |
| Plain - Low-fat |
8 oz |
16 |
16 |
4 |
Good |
| Soy yogurt, plain |
8 oz |
22 |
12 |
3 |
Good |
| Fruited - Light, fat-free, artificially sweetened |
8 oz |
22 |
17 |
0 |
Limited |
| Fruited - Fat-free,sweetened w/sugar |
8 oz |
39 |
31 |
0 |
Very Limited |
| Fruited - Low-fat, drinkable |
8 oz |
36 |
34 |
3 |
Very Limited |
| Fruited - Low-fat, dsweetened w/sugar |
8 oz |
43 |
37 |
2 |
Very Limited |
| Fruited - Whole milk, sweetened w/sugar |
8 oz |
38 |
31 |
6 |
Avoid |
| Plain - Whole milk |
8 oz |
38 |
28 |
3 |
Avoid |
| Soy yogurt, fruited, sweetened w/evaporated cane juice |
8 oz |
38 |
28 |
3 |
Avoid |
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