Get Your Calcium-Rich Foods

“Cheese – milk’s leap toward immortality.”

-Clifton Paul Fadiman-

MyPlate: The Dairy Group

What is included in the dairy group?What is included in the dairy group? All fluid milk products, many foods All fluid milk products, many foods

made from milk, and fortified soy made from milk, and fortified soy beverages are considered part of beverages are considered part of the dairy group. the dairy group.

Foods made from milk that Foods made from milk that do not retain their calcium do not retain their calcium content are excluded content are excluded from the dairy group. from the dairy group.

How Much is Enough?

It is recommended that adult men and It is recommended that adult men and women consume 3 servings from the women consume 3 servings from the dairy group daily.dairy group daily.

Most dairy group choices should be fat-Most dairy group choices should be fat-free or low-fat.free or low-fat.

What counts as a serving?

Amount that Counts as a Cup

Milk • 1 cup milk

Yogurt • 8 oz container• 1 cup yogurt

Cheese • 1.5 oz hard cheese (cheddar, mozzarella, Swiss etc)

• 1/3 cup shredded cheese• 2 oz processed cheese (American)• ½ cup ricotta cheese• 2 cups cottage cheese

Milk Based Desserts

• 1 cup pudding (made with milk)• 1 cup frozen yogurt• 1 ½ cups ice cream

Soymilk • 1 cup calcium-fortified soymilk

Why Low-Fat Dairy?

Provides the same nutrients, and Provides the same nutrients, and helps to maintain a healthy weight. helps to maintain a healthy weight.

If you currently drink whole If you currently drink whole

or 2% milk, switch to 1% or or 2% milk, switch to 1% or

skim to reduce both fat and skim to reduce both fat and

calories.calories.

Health Benefits

Helps reduce the risk of many chronic Helps reduce the risk of many chronic diseases/disorders including:diseases/disorders including:

HypertensionHypertension ObesityObesityInsulin resistance Insulin resistance and type 2 and type 2 diabetesdiabetes

Heart disease Heart disease and strokeand stroke

Some types of Some types of cancercancer

Dental cariesDental caries

Milk and Bone Health

The right combination of nutrients:The right combination of nutrients: CalciumCalcium PhosphorousPhosphorous MagnesiumMagnesium ZincZinc Vitamin DVitamin D ProteinProtein

Why is Bone Health Important?

Over 10 million Americans have Over 10 million Americans have osteoporosis.osteoporosis.

18 million Americans have low 18 million Americans have low bone mass.bone mass.

Women are four times more Women are four times more likely to get osteoporosis, but likely to get osteoporosis, but men suffer from the disease men suffer from the disease as well. as well.

Tips to Include More Milk and Dairy Products in Your Diet:

Include low-fat or fat-free milk Include low-fat or fat-free milk as a beverage at meals.as a beverage at meals.

Have a low-fat yogurt as a Have a low-fat yogurt as a snack.snack.

Make pudding using fat-free Make pudding using fat-free or low-fat milk.or low-fat milk.

Add fat-free or low-fat milk Add fat-free or low-fat milk instead of water to oatmeal or instead of water to oatmeal or hot cereal. hot cereal.

More Tips…

Use flavored low-fat yogurt to Use flavored low-fat yogurt to make fruit smoothies or as a make fruit smoothies or as a topping to cut-up fruit.topping to cut-up fruit.

Top a baked potato with plain, Top a baked potato with plain, low-fat or fat-free yogurt.low-fat or fat-free yogurt.

Sprinkle low-fat shredded cheese Sprinkle low-fat shredded cheese on casseroles, vegetables, pasta on casseroles, vegetables, pasta or soup for an easy calcium boost. or soup for an easy calcium boost.

Weight Loss Benefits

Unique combination of calcium Unique combination of calcium and protein in milk may:and protein in milk may: Improve metabolismImprove metabolism Help burn body fatHelp burn body fat

Consume the recommended 3 Consume the recommended 3 cups of dairy daily as part of a cups of dairy daily as part of a balanced, reduced-calorie balanced, reduced-calorie meal plan. meal plan.

If You Cannot Consume Dairy Products…

Choose lactose-free, lactose-Choose lactose-free, lactose-reduced or low-lactose alternatives reduced or low-lactose alternatives within the dairy group. within the dairy group.

Some individuals take an enzyme Some individuals take an enzyme called lactase before consuming called lactase before consuming milk products.milk products.

Try calcium-fortified juices, Try calcium-fortified juices, cereals, breads, soy beverages or cereals, breads, soy beverages or rice beverages.rice beverages.

Handling Dairy Products:

Should be stored at 40Should be stored at 40°° F or less. F or less. Protect milk from exposure to Protect milk from exposure to

strong light; it can affect the strong light; it can affect the riboflavin content of the milk.riboflavin content of the milk.

Look for “sell by” or “pull” dates. Look for “sell by” or “pull” dates. If refrigerated properly, milk is If refrigerated properly, milk is good for 2 to 3 days after this good for 2 to 3 days after this date.date.

What can I do?

Set a goal to consume 3 servings Set a goal to consume 3 servings from the dairy group each day for from the dairy group each day for the next two weeks.the next two weeks.

Make the change to low-fat and Make the change to low-fat and fat-free products. fat-free products.

Try “skim plus” milk to make the Try “skim plus” milk to make the transition from higher-fat milk transition from higher-fat milk products easier. products easier.

Be a Healthy Role-Model

Set a good example by eating Set a good example by eating breakfast and/or lunch with breakfast and/or lunch with students. Make low-fat or fat-free students. Make low-fat or fat-free milk your beverage of choice.milk your beverage of choice.

Encourage parents to bring low-fat Encourage parents to bring low-fat yogurt, pudding or low-fat string yogurt, pudding or low-fat string cheese for class parties and cheese for class parties and celebrations.celebrations.

Power Panther Professionals School-Wide:

Get students involved with:Get students involved with: A class project or lesson about the A class project or lesson about the

dairy group.dairy group. A bulletin board with information about A bulletin board with information about

the dairy group.the dairy group. Encouraging students to Encouraging students to

choose more often from choose more often from the dairy group. the dairy group.