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Milk/Yogurt Group

What foods are included?

There are just two foods in the Healthy Diabetes Plate’s Milk/Yogurt Group. They fall into this group because of their calcium and carbohydrate content.

How much should I eat?

1 cup of dairyThe Healthy Diabetes Plate recommends eating three servings from the Milk/Yogurt Group each day—one serving at each meal.


One serving of milk or yogurt is 1 cup. To visualize:

1 cup of yogurt or milk

1 cup = a closed
woman's fist

Which foods should I choose?

When deciding which milks or yogurts to buy, choose fat-free (skim) or low-fat products. In addition, select plain yogurts or yogurts that have been sweetened with a non-nutritive sweetener (aspartame, acelfame potassium, or sucralose).

What's in it for my health?

Milk/Yogurt foods contain generous amounts of:

  • minerals (calcium, phosphorus, and potassium)
  • vitamins (vitamin D and riboflavin)
  • protein

Their healthful benefits include building bones and teeth plus maintaining bone mass and a healthy blood pressure. Avoid milks and yogurts made from whole milk because these products are high in saturated fat and can result in an increase in both total and LDL ("bad") cholesterol levels.

Shopping tips!
Watch this video for some tips when shopping for milk/yogurt.






  • "I get my dairy foods by eating a lot of different flavored yogurts"
    - A Healthy Diabetes Plate class participant