Dairy

2-4 servings a day
We've all heard that milk products are rich sources of calcium, but did you know that they're also loaded with protein? A glass of milk or a cup of yogurt has high-quality protein equal to an ounce of meat or cheese or to one egg.

1 serving = 1 cup milk or yogurt, 1-1/2 ounces of natural cheese, 2 ounces of processed cheese.

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