Each of the following is a serving and has an average of 100 calories.

Milk
•  Use fat-free, ½% fat or 1% fat milk fortified with vitamins A and D. (1 cup)
•  Nonfat or low-fat plain yogurt (1 cup)

Cheese
•  Cottage cheese, 1% fat or dry curd (½ cup)
•  Mozzarella, part-skim milk (1 oz.)
•  Ricotta cheese, low-fat (1 oz.)
•  Low-fat cheese, 3 g fat or less per oz. (¼ cup diced) (1 oz.)
•  Dry, grated cheese, e.g., dry Parmesan or "Sap Sago" (1 Tbsp.) (¼ oz.)