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Alternative Daily Servings for Milk and Protein Foods

In this post we'll learn about the food alternatives for milk and very lean protein choices. Eat serving of fat-free or low-fat milk contains 90 calories per serving, thus one serving of free-fat or low-fat milk equals: 1 Cup of fat-free or 1% milk ¾ Cup of yogurt, plain nonfat or low fat yogurt 1 Cup of artificially sweetened yogurt So the next time you want to exchange our your daily serving of milk, enjoy one of the tasty alternatives. Now le't turn our attention to the very lean protein choices. Each serving has 35 calories and 1 gram of fat per serving. Here are some tasty alternatives for one serving of lean proteins: 1 oz turkey or chicken breast (with the external skin removed) ¾ Cup Cottage cheese, nonfat or low-fat 1 oz Fish fillet (Some suggestions include sole, flounder cod, etc.) 1 oz Shellfish (This included clams, lobster, scallop, shrimp, etc.) 1 oz Canned tuna in water 2 Egg whites (simply remove the yokes from the eggs prior to cooking) ¼ Cup egg substitute (this is a good alternative and easy to cook with) ½ Cup of cooked beans. (These include black beans, chick peas, kidney beans or lentils). This food alternative counts at 1 starch/bread serving and 1 very lean protein serving in your daily diet. The next post will have food alternatives for fruit. Dried cherries and cherry juice
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