Hi Megan & Alison,
For milk, yoghurt and cheese we recommend no more than one serve of each per day. So you could have one serve of each if you wish Megan. These types of foods tend to be more calorie dense which is why we have decided to put a limit on them.
On the Food Servings Guide we have listed almond milk as a dairy alternative (for those who might prefer non- dairy options). However, almond milk does not contain a significant amount of protein (or carbohydrates) so don’t think of it as a protein (or carb) serve.
BT Nutritionist 🙂