What are the functions, food sources and serving sizes of different food groups?
Understanding how different food groups serve different purposes in meeting our nutritional needs and maintaining our health would explain why you have to vary your food choices among them every day.
Food Groups at a Glance — Milk & Dairy Products
Best sources of calcium.
Rich in protein, phosphorus, potassium, riboflavin and vitamin A and D.
Maintain healthy bones and teeth
Milk, dried milk powder, cheese and yogurt.
Definition of Serving Size
1 serving is approximately equal to:
1 cup (240 ml) of skimmed milk.
4 tablespoons of non-fat milk powder.
1 to 2 slices of cheese.
1 cup of yogurt.
Remark: 1 cup is about 240 ml.
Choose low-fat or non-fat dairy products.
Avoid dairy products with high fat or high sugar content.
For example: whipped cream, ice cream, sweetened evaporated milk and milk shakes.
Source: Health Zone – Central Health Education Unit HKSAR Department of Health