Lesson 1

Terms & Definitions

1992 - Old Food Guide Pyramid

2005 - New Food Guide Pyramid“MyPyramid”

What’s in the milk group?

Milk Yogurt Cheese Milk-based

Desserts

MilkFat-free (skim)Low-fat (1%)Reduced-fat (2%)Whole milk

Flavored chocolate milkFlavored strawberry milk

Lactose reduced milksLactose free milks

YogurtFat-free

Low-fat

Reduced-fat

Whole milk yogurt

CheeseHard Natural Soft CheeseCheese - Ricotta- Cheddar - Cottage Cheese- Mozzarella- Swiss Processed Cheese

- Parmesan - American

Milk-BasedDessertsPuddings

made with milk

Ice Milk

Frozen Yogurt

Ice Cream

Milk products provide 9 essential nutrients:Calciu

mPotassium

Phosphorus

Vitamin A

Vitamin D

Vitamin B12

RiboflavinNiacin

Protein

Milk products provide essential nutrients:

Macronutrients

Micronutrients

Protein

Fat

Carbohydrate

Macronutrients:

ProteinMilk and Cheese:• Caseinso Primary group of milk proteino Found in cows milk and cheese

• 1 cup of whole, reduced-fat (2%), low-fat (1%), and skim milk all contain 8 grams of protein

• The amount of protein in cheese varies depending on the type of cheese and the type of milk it was made from

Yogurt:

• The protein in yogurt

varies with brand and flavor, but generally ranges from 8-13 grams per 8 ounces

Protein

FatWhy is it important to make fat-free or low-fat choices from the milk group?

o Choosing foods from the milk group that are high in saturated fats and cholesterol can have health implications

o Diets high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease.

o Many cheeses, whole milk, and products made from them are high in saturated fat

o To help keep blood cholesterol levels healthy, limit the amount of these foods you eat

o A high intake of fats makes it difficult to avoid consuming more calories than are needed.

CarbohydratesSugar:

o Lactose - natural sugar found in milko Lactose = glucose + galactoseo Lactase is an enzyme that breaks down lactose in the gut•Most people have lactase in their small

intestine which splits the bond between glucose and galactose to allow the lactose to be properly digested

o Lactose intolerance

Vitamins

Minerals

Micronutrients:

Vitamins:Function:

- Vitamins are natural substances found in plants and animals and must be obtained from the diet. Vitamins are needed to help regulate and support chemical reactions in the body.

There are two types of vitamins: 1.) Water-soluble 2.) Fat-soluble

- B Vitamins - Vitamin A- Vitamin C - Vitamin D

- Vitamin E - Vitamin K

Vitamins in Milk Products:Vitamin A

Vitamin D

B Vitamins

Vitamin A

Function:oVisiono Growth and development of many

types of tissueso Immunity

Sources:o Fat-free, low-fat, and reduced-fat milk are all

fortified with vitamin Ao Specific food rich in vitamin A• Fat-free milk, 1 cup 150 micrograms• Cheddar cheese, 1 oz 78 micrograms

Vitamin D

Function: - Maintain normal calcium metabolism- Regulate levels of calcium and phosphorus

in the body- Bone Mineralization

Two sources of vitamin D:- Vitamin D from the diet- Vitamin D from the sunlight

Vitamin D

Whole milk All provide 25%2% reduced-fat milk of your daily 1% low-fat milk needs based onSkim milk a 2000 calorie diet

o All milk and products made from milk are allowed to be fortified in the US

o Some brands of yogurt are fortified

o Other dairy products made from milk, such as cheese and ice cream, are generally not fortified but contain small amounts of vitamin D

B Vitamins:

Vitamin B2 - riboflavin

Vitamin B3 - niacin

Vitamin B12

Niacin

Function:

- Metabolism of carbohydrates, protein, and fat- The precursor of niacin is tryptophan which

can be synthesized into niacin by the body

Sources:o Milk is a good source• Milk is actually low in niacin, but high in tryptophan

Riboflavin

Function: o Metabolism of carbohydrates, protein, and fat

Sources:o One-quarter of the riboflavin in our diets

comes form milk products o Specific foods rich in riboflavin:• Low-fat milk • Fat-free milk• Cottage cheese

Vitamin B12

Function: o Metabolism of folateo Maintaining the nervous system

Sources:o Only found in animal products • Dairy products are a good source

o Specific foods rich in vitamin B12• Plain yogurt, 1 cup 1.4 micrograms• 1% milk, 1 cup 0.9 micrograms

Minerals:Function: o Does not yield energyo Critical players in:• Nervous system function• Water balance• Structural systems

There are two types of minerals:1.) Major minerals2.) Trace minerals

Minerals:

Calcium

Potassium

Phosphorus

Function:

oBuilding bones and teethoMaintaining bone massoMuscle contractionoBlood clottingoMaintenance of cell

membranesoNerve transmission

Calcium (Ca)

Calcium (Ca)

Sources: o Milk

o Fat-free (skim) milk 1 cup 306 mg Cao 1% low-fat milk 1 cup 290 mg Cao 2% reduced fat milk 1 cup 285 mg Cao Low-fat chocolate milk 1 cup 288 mg Cao Buttermilk, low-fat 1 cup 284 mg Ca

o Yogurto Plain, non-fat 8 oz. 452 mg Cao Plain, low-fat 8 oz. 415 mg Cao Fruit, low-fat 8 oz. 345 mg Ca

o Cheeseo Swiss cheese 1.5 oz 336 mg Cao Provolone cheese 1.5 oz 321 mg Cao Mozzarella cheese 1.5 oz 311 mg Cao Cheddar cheese 1.5 oz 307 mg Cao Blue cheese 1.5 oz 225 mg Ca

Function:

o Normal kidney functiono Critical to heart functiono Plays a key role in skeletal and

smooth muscle contractiono Regulates fluido Transmission of nerve impulseso Blood pressure regulationo Stroke prevention

Potassium (K)

Sources:

o Milk is a key source in the American Diet• An 8 oz serving of milk provides about 350-400 mg of potassium• Three to four servings of milk a day provides

1050-1600 mg of potassium, up to a third of the potassium recommendation

Potassium (K)

Phosphorus (P)Function:

o 80% is found in the bones and teetho 20% is found in every cell of the body

Sources:

o Milk, cheese and yogurt are all good sources

o Specific foods rich in phosphorus• Plain yogurt, 1 cup 350

mg• Swiss cheese, 2 oz 345

mg• Cheddar cheese, 1.5 oz 220

mg• American cheese, 1 slice 155

mg• 1% milk, 1 cup 235

mg

Continue to Lesson 2…