Milk Exchange

The milk group also contains carbohydrates. For example, an 8-oz. glass of milk has 12 grams of carbohydrate, and a slice of bread has 15 grams of carbohydrate. Protein and varying amounts of fat are also present.

You will want to stay with low-calorie choices. Remember, the higher the fat content of milk or yogurt, the higher the calories climb.

Examples of milk exchanges include:

• 1 cup nonfat or low-fat milk 
• 1 cup plain yogurt, nonfat, sugar-free 
• ½ cup evaporated milk

For more milk options, check out our Exchange Calculator.

Remember: One exchange from the milk group equals 8 fluid ounces. Pay attention to the fat content of your choices.