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Smart Eating Information
begins with knowing what foods are right and smart to eat, and that begins with understanding calories and what they really mean. This website endevors to give you a healthy guide to the foods you eat.
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Milk, Yogurt and Cheese
People should have between 2 and 3 servings from the milk food group each
day. Milk and other items in this food group
are a great source of calcium (needed for bone growth and strength) and
protein (needed for strength and the making of
red blood cells)
One serving is typically:
- 1 cup (236 milliliters) of milk
- 1 cup (236 milliliters) of yogurt
- 1 ounce (28 grams) of cheese
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Please Note: All calorie values are estimates or averages.
| Food | Serving Size | Calories |
| Cheese, Red Leicester | 1 oz | 100 |
| Cheese, Ricotta | 1 cup | 430 |
| Cheese, Rocquefort | 1 oz | 105 |
| Cheese, Sargento, Cheddar | 1 oz | 90 |
| Cheese, Sargento, Mozzarella | 1 tbsp | 40 |
| Cheese, Smart Beat, all varieties | 1 slice | 35 |
| Cheese, Stilton | 1 oz | 102 |
| Cheese, Tofutti Better Than Cream Cheese | 1 oz | 80 |
| Cheese, Weight Watchers, all varieties | 1 slice | 30 |
| Cheese, Wensleydale | 1 oz | 95 |
| Cheese, White Wave, Fat-free, all varieties | 1 slice | 40 |
| Cheese, White Wave, Singles, all varieties | 1 slice | 60 |
| Cheese, White Wave, regular, all varieties | 1 slice | 80 |
| Cream, coffee/table | 1 tbsp | 30 |
| Cream, half & half | 1 tbsp | 20 |
| Cream, sour, cultured | 1 tbsp | 25 |
| Cream, sour, fat-free | 1 tbsp | 20 |
| Cream, sour, imitation | 1 tbsp | 30 |
| Cream, whipped, heavy | 1 tbsp | 50 |
| Cream, whipped, light | 1 tbsp | 45 |
| Milk, Buffalo milk | 1 cup | 235 |
| Milk, Buttermilk, cultured | 1 cup | 100 |
| Milk, Buttermilk, low-fat, 1.5% | 1 cup | 120 |
| Milk, Carnation, Condensed | 1 cup | 640 |
| Milk, Carnation, skimmed | 1 cup | 200 |
| Milk, Carnation, whole milk | 1 cup | 340 |
| Milk, Carob-Chocolate Milk 1% | 1 cup | 160 |
| Milk, Chocolate Milk low-fat 1% | 1 cup | 160 |
| Milk, Chocolate milk, 1% | 1 cup | 150 |
| Milk, Chocolate milk, 2% | 1 cup | 190 |
| Milk, Chocolate milk, fat-free | 1 cup | 160 |
| Milk, Chocolate milk, low fat | 1 cup | 170 |
| Milk, Chocolate milk, regular | 1 cup | 220 |
| Milk, Fresh milk fat-free/skimmed | 1 cup | 85 |
| Milk, Fresh milk low-fat 1% | 1 cup | 105 |
| Milk, Fresh milk low-fat 1/2% | 1 cup | 90 |
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