Dairy Farmers of Manitoba

Serving Recommendations

How do I get my servings of Milk and Alternatives?

Canada’s Food Guide recommends drinking milk every day (1 Food Guide Serving (FGS)  = 1 cup or 250 mL milk). If you do not consume milk, alternatives are:

  • canned (evaporated) milk
  • fortified soy beverage
  • yogurt
  • kefir
  • cheese

Most often, foods in this group count as one FGS. Examples include: a glass (1 cup or 250 mL) of milk, a container (3/4 cup or 175 mL) of yogurt, a slice (1 ½ oz or 50 grams) of cheese.

Sometimes amounts eaten only equal ½ a FGS. Examples include: a slice of cheese, one small container (100g) of yogurt, or milk on cereal.

Visit Health Canada’s website for more information about Canada’s Food Guide: Eating Well With Canada’s Food Guide.