Always drink milk out of the same size of glass. Fill a 1-cup measuring cup with milk. Pour the milk into your glass. See how high it fills the glass. Measure the amount of milk in a measuring cup once in a while to make sure your servings are still correct.
Protein foods are on the same level of the food pyramid as milk and yogurt.
Ask your diabetes teacher how much and how often to eat them. Also, ask the healthiest ways to eat them. If you cannot weigh the food, make sure the serving is about the size and thickness of the palm of your hand or a deck of cards. Remember, meats weigh more before they are cooked. If the meat has bone, like a pork chop or a chicken leg, then cook 5 ounces raw to get 3 ounces cooked.