USDA Guidelines

A single 1-cup serving of milk, yogurt or soy milk counts as 1 cup of dairy. However, different-sized servings of other dairy products count as a cup toward your daily recommended intake. For instance, 1.5 ounces of hard cheese, one-third cup of shredded cheese, 2 ounces of processed cheese, a half-cup of ricotta cheese and 2 cups of cottage cheese all count as 1 cup. Milk-based desserts, such as a cup of pudding or frozen yogurt, can also contribute to your dairy intake, but save them for the occasional treat.