milk
24 Ways To Get 24 Oz.
One of the easiest ways to get your 24 ounces a day is to drink a glass of lowfat or fat free milk with every meal. Three 8-ounce glasses of milk equals 24 ounces. But feel free to think outside the glass.
You can add up the ounces of milk you have throughout the day — on your cereal (4 ounces), in your tomato soup (8 ounces) or in your caffé latte in the morning (10 ounces or more for a large). Or enjoy 8 ounces or more by whipping up a fruit smoothie made with milk.
Here are some easy ways you can count to 24:
By-pass the bagel at breakfast and have a bowl of cereal and milk instead.
Grab a carton of milk at the drive-thru instead of a soda.
Substitute milk for water in recipes. Remember, 1 cup = 8 ounces.
Satisfy your chocolate cravings with a glass of lowfat chocolate milk instead of a candy bar.
Sip on a cappuccino or latté instead of black coffee.
Order a glass of milk on ice at lunch.
Warm up with a mug of hot chocolate.
Whip up a smoothie made with milk, fruit and ice for an easy breakfast or afternoon snack.
Make soups and chowders with milk.
Milk your dessert with puddings or custards.
At the coffeehouse order a milk steamer with a shot of syrup.
Enjoy a banana and glass of milk for a mid-morning snack.
Add milk to risotto and rice dishes for a creamier texture.
Order a milk-based soup like corn chowder, potato leek or cream of broccoli as a first course at dinner.
Running errands all day? Grab some milk and a granola bar.
Freeze strawberry or banana milk in popsicle containers for a tasty "milksicle" treat.
Having a late dinner? Drink a glass of milk to tame your appetite.
Instead of dessert, order an after-dinner coffee drink made with milk.
Order chai tea with milk.
Take a break with an iced vanilla skim latté.
Recharge after a work-out with a grab-and-go bottle of lowfat chocolate milk.
Make a "mocktail" in a goblet with milk and sugar-free hazelnut syrup.
Too tired to cook? Fix a bowl of whole-grain cereal topped with milk and a handful of berries for a no-fuss, nutrient-packed dinner.
Make some old-fashioned oats with milk instead of water.
Additional ways
Find out additional ways to sneak milk into your day with our easy milk-based recipes. How much milk is in what you eat and drink every day?
lowfat chocolate milk: 8 oz.
tomato soup: 8 oz.
milk with cereal: 4 oz.
mashed potatoes: 4 oz.
café au lait: 6 oz.
pudding: 4 oz.
fruit smoothie: 6 oz.
hot chocolate: 8 oz.
scrambled eggs made with milk: 2 oz.
clam chowder: 8 oz.
oatmeal with raspberries: 6 oz.
raspberry rice pudding: 5 oz.
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