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Hi, Lynn. Milk (or a dairy product that can be swapped for a cup/240 ml of milk) will always either accompany your cereal choice, or be in the next meal (morning snack), and can be swapped with the latter. For tea/coffee, up to 1/4 cup or 60 ml is “free” each day; if you use more than that, be sure to swap it for something else (each additional 1/4 cup = 1/2 carb or protein exchange).
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