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Selection tips Amount That Counts as a Cup in the Dairy GroupCommon Portions and Cup EquivalentsMilk
(choose fat-free or low-fat milk)1 cup milk 1 half-pint container milk ½ cup evaporated milk Yogurt
(choose fat-free or low-fat yogurt)1 regular container
(8 fluid ounces)1 small container
(6 ounces) = ¾ cup1 cup yogurt1 snack size container
(4 ounces) = ½ cupCheese
(choose reduced-fat or low-fat cheeses)1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)1 slice of hard cheese is equivalent to ½ cup milk⅓ cup shredded cheese 2 ounces processed cheese (American)1 slice of processed cheese is equivalent to ⅓ cup milk½ cup ricotta cheese 2 cups cottage cheese½ cup cottage cheese is equivalent to ¼ cup milkMilk-based desserts
(choose fat-free or low-fat types)1 cup pudding made with milk 1 cup frozen yogurt 1 ½ cups ice cream1 scoop ice cream is equivalent to ⅓ cup milkSoymilk
(soy beverage)1 cup calcium-fortified soymilk 1 half-pint container calcium-fortified soymilk  - See more at: http://www.choosemyplate.gov/dairy#sthash.BU4AgfTB.dpuf

• Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
• If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
• For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk(soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content.
• Calcium choices for those who do not consume dairy products include: kale leaves
  • Calcium-fortified juices, cereals, breads, rice milk, or almond milk. Calcium-fortified foods and beverages may not provide the other nutrients found in dairy products. Check the labels.
  • Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.

- See more at: http://www.choosemyplate.gov/dairy#sthash.BU4AgfTB.dpuf