What is one serving of milk or other calcium-rich foods?
One serving provides about 300 mg of calcium and equals 1 cup milk or yogurt, 1 oz. slice of cheese, 1 cup calcium-fortified soy milk, fruit juice, or other fortified product. Suggested plan: Pour 1 cup of fat free milk in your cereal in the morning (that’s one calcium-rich food), add 1 slice of cheese to your sandwich at lunch (that’s one more), and enjoy a carton of low fat yogurt for a snack (one more). Daily total = 3 servings. ● Click here to see exactly how many grams of protein you need based on your weight and fitness goals. 3. At the tip of the pyramid (and at the tip of a healthy eating plan) are the taste-enhancers. This includes added fats and sugars, as well as low-calorie flavorings and seasonings. To maintain a healthy weight, emphasize low-calorie taste enhancers (i.e. mustard on sandwiches, garlic and soy sauce in stir fries, tomato salsa in burritos, and seasoned vinegars on salads). It’s also important to include small amounts of fat, especially heart-healthy unsatur
