A._D 51., 55 fi'1~:L VIrginia no:3'1K--Cf11 Cooperative
c_ 1 Extension -EFNEP/SCNEP Youth Programs
2001 PUBLICATION 348-977
* 18U.S.C. 707
Healthy Families for the Future
THE MILK and MEAT GROUPS ---------------------------------------By Joan C. Elledge and Kathleen M. Stadler*
Today, your child learned about the Milk and Meat Food Groups. He or she attended a Smart Choice Nutrition Education Program. A Program Assistant taught this educational program for youth sponsored by Virginia Cooperative Extension.
The "Healthy Families for the Future" newsletter series is designed to encourage your family to focus on daily habits that promote health.
Eat a Variety of Fruits, Vegetables, and Whole-Grain Foods
Eat 2 Servings of Calcium Rich Foods
Daily Physical Activity
Handle Food Safely
Your Challenge is - be sure your children eat:
• 3 servings of foods from the Milk Group
• 2-3 servings from the Meat Group
Foods from the milk and Meat groups come from animals except dry beans and nuts. Dry beans and nuts are also excellent sources of fiber.
The Meat and Beans (Protein) Group Foods:
are sources of protein.
are important for muscle building.
include meats, cheese, eggs, fish, dry beans, dry peas, peanuts, peanut butter and other nuts.
provide important sources of protein, B vitamins, iron, and zinc.
Children should eat 2 servings from the protein group every day. A serving is about the size of a deck of cards.
Fats, Oils & Sweets Use Sparingly
Milk, Yogurt & Cheese Group 2-3 Servings
Food Guide Pyramid
Bread, Cereal, Rice & Pasta Group 6-11 Servings
Food Guide Pyramid for Young Children Ages 2-6
Fats, Oils & Sweets Use Sparingly
Milk, Yogurt & Cheese Group 2 Servings
Vegetable Group 3 Servings
Meat, Poultry, Fish, Dry Beans, Eggs &
Nuts Group 2 Servings
Bread , Cereal, Rice & Pasta Group 6 Servings
Fruit Group 2 Servings
*Assistant Program Coordinator, EFNEP &FSNEP; Assistant Professor, Extension Specialist, Nutrition: Dept. of Human Nutrition, Foods and Exercise; Virginia Tech, respectively.
Virginia fllTech • VIRGINIA POLYTECHNIC INSTITUTE
AND STATE UNIVERSITY
Virginia Cooperative Extl!nsion program" ami employment arc open to all. rr.::ga rclles:-. of rau~. color. rL·Iigion. ~ex. age. \L'teran 'tatu ....
nati ona l origin. disability. or political affiliation . An equa l opportuni ty/.:tllirmati vc ac ti on cmplnycr. b~ued in furtherance uf
Coopcrati\'C Extcn~ion work. Virginia Polytechnic In stitut e and State Uni,·ersity, Virginia State Unive r~ ity. and the U.S. Department
of Agri(ultur~..· cuopc rating . J . Da\ id Barrett. Director. Virginia Cooperative Extcn ... inn. Virginia Tech, Hlacbburg:
LorcnLa W. Lylm~. Admini:-.tra tor. IX90 Extclhion Program, Virginia State. Pcter:-.bu rg.
VT/618/0 I 0 I /5Mn 11 162/1-IX977
VIRGINIA STATE UNIVERS ITY
The Milk Group Foods:
are sources of calcium and protein
are important for healthy bodies, especially strong bones and teeth
include cheese, milk, and yogurt
Compare milk labels Different kinds of milk have different amounts of fat. Put an X in the box under the label that has the least fat. Put two stars under the label that has the most calcium.
SKIM MILK Skim
Serving Size 1 cup 245 g
Nonfat
Dry Milk*
1 cup 240 g
Nutrition Information Per Serving
Calories Prot,, in Carb,)hydrate Fat Cholesterol Sodium
86 8 g
12 g 0 g 4 mg
126 mg
Percentage of the
82 8 g
12 g
0 g
4 mg 125 mg
U.S. Recommended Daily Allowance
Protein 18 18 Vitamin A 10 11 Vitamin C 3 2 Thiamin ~ 6 Riboflavin 20 23 Niacin 1 Calcium 30 28 Iron 0 © 1990 NAT10NAl DAIRY COUNCIL®
* Instant, reconstituted
D CHOCOLATE MILK 2% Lowfat
Serving Size 1 cup 250 g
Nutrition Information Per Serving
Calories 179
Protein 8 g
Carbohydrate 26 g
Fat 5 g Cholesterol 17 mg
Sodium 150 mg
Percentage of the U.S. Recommended Daily Allowance
Protein
Vitamin A
Vitamin C
Thiamin Riboflavin
Niacin
Calcium
Iron
© 1990 NATIONAl DAIRY COUNCIL®
D
18 10
3 6
24 2
28 3
2o/o LOWFAT MILK
Serving Size 1 cup
244 g Nutrition Information Per Serving
Calories Protein Carbohydrate
Fat Cholesterol
Sodium
Percentage of the
121 8 g
12 g 0 g
18 mg 122 mg
U.S. Recommended Daily Allowance
Protein Vitamin A Vitamin C Thiamin
Riboflavin Niacin Calcium
Iron
© 1990 NATIONAl DAIRY COUNCil®
D WHOLE MILK
18 10
3 6
24 1
30
Serving Size 1 cup 244 g
Nutrition Information Per Serving
Calories 150
Protein
Carbohydrate
Fat
Cholesterol
Sodium
Percentage of the
8 g
11 9 8 9
33 mg
120 mg
U.S. Recommended Daily Allowance
Protein
Vitamin A
Vitamin C Thiamin Riboflavin
Niacin
Calcium
Iron
© 1990 NATIONAl DAIRY COUNCil®
D
18 6 3 6
23 1
29
How Much Calcium Do You Need?
AGE
Children
1-5
6-10
11-24
Adults
Women 25-50
Women over 50
Women over 65
Men 25-65
Men over 65
CALCIUM (mg) daily
800mg
800-1200 mg
1200-1500 mg
1000 mg
1000-1500 mg
1500 mg
1000 mg
1500 mg
The Milk Group is not the only source of calcium.
Calcium Rich Foods
Almonds 80mg
Baked Potato (with Skin) 20mg
Beans, white 113 mg
Beans, pinto 41 mg
Broccoli (1 spear) 82mg
Cabbage 25 mg
Cheese (loz.cheddar) 204mg
Ice Cream (8oz) 176 mg
Milk (8oz.2%) 284 mg
Mustard Greens 64mg
Radish 14 mg
Spinach (1 cup raw) 245 mg
Tofu, calcium set 258 mg
Yogurt (8)oz.) 415 mg
Growing children should have 3 servings from the Milk group every day.
Muscle Building Protein
2 3
6
Match the amount of calcium with the food. Draw a line from the food to a calcium amount. The amounts are based on a serving size.
Yogurt (8 oz) 52 mg
Baked Potato (with skin) 204 mg
Broccoli ( 1 spear, cooked) 90mg
Cheese (1 oz. cheddar) 176 mg
Spinach (1 cup raw) 284mg
Ice Cream (8 oz.) 226 mg
Milk (8 oz. 2%) 20mg
Orange (1 medium) 415 mg
Salmon (3 oz. canned) 82mg
Navy beans (1 cup, cooked) 245 mg
4
10
Across 3. a tasty kernel inside a shell 5. a soft brown nut spread 7. meat from a young sheep 10. a creamy food made from fermented milk 12. you catch it with bait
Down 1. seed from plants like wheat, oats, barley 2. a curd of milk pressed into a block 4. a favorite at Thanksgiving 6. meat from a cow or bull 7. found in a pod, has name like pinto or kidney 9. a food wrapped in a shell of brown or white,
or colored different colors at Easter 11. a soybean product
~--~--~----~--~ 7 8
11
12
Why do we need calcium? Calcium is needed for forming and maintaining bones and teeth. It is important in preventing osteoporosis and in helping to clot blood. Current research indicates calcium may reduce the risk of colon cancer and control blood pressure.
Food safety tip: Spoiled milk smells sour! Milk should be stored in the refrigerator. When you ji/1 are finished serving milk, close the container ~~
think milk tastes best when it is cold. ~
"
and put it back in the refrigerator. Most peopleiJf\1
Yummy High Protein Fruit and Nut Sandwich Answers to puzzle Across 3. nut
Down
Wash your hands before you begin.
1 cup raisins
1 banana, cut into small pieces
1 orange, peeled, and cut into small pieces, seeds removed
1/3 cup crunchy peanut butter
8 slices of whole grain bread
Mix all of the ingredients together
Spread the mixture on 4 slices of bread and top with the other 4 slices.
I. grain 9. egg 5. peanutbutter 7.1amb
2. cheese II . tofu 4. turkey
10. yogurt 6. beef 12. fish 8. drybean
Answers to Calcium Match Yogurt (8 oz.) Baked Potato (wi th skin) Broccoli (I spear, cooked) Cheese (I oz. cheddar) Spinach (I cup raw) Ice Cream (8 oz.) Milk (8 oz. 2% ) Orange (I medium) Salmon (3 oz. canned) Navy beans (I cup, cooked)
415 mg 20mg 82 mg 204 mg 245 mg 176 mg 284 mg 52 mg 226 mg 90 mg
Table Talk Challenge
Game Rules: 1. 2-3 players.
2. The youngest person takes the first turn.
4. Use the list of questions letting the child answer then the adult.
3. Select a dried bean, uncooked macaroni, or a nut as a game piece for each player.
5. Follow instructions written on the game board.
6. The first player to reach or get the closest to the "Healthy Family" square is the winner.
FINISH
Game Moves: Did you eat 2 calcium rich foods today? If yes, move 2 spaces.
Did you wash your hands before eating? If yes, move 1 space.
Did you take a walk or do other physical exercise for 15 to 20 minutes today? If yes, move 1 space.
Did you help with grocery shopping by choosing a calcium rich food? If yes, move 1 space
Did you drink milk today? If yes, move 2 spaces.
Do you choose low-fat milk when available? If yes, move 2 spaces.
Did you eat broccoli this week? If yes, move 2 spaces.
Did you eat cheese this week? If yes, move 2 spaces.
Did you choose to drink milk instead of a soft drink? If yes, move 3 spaces.
Did you eat breakfast this morning? If yes, move 1 space. If yes, and it included a calcium rich food move 3 spaces.
Did you drink 6 glasses of water today? Move 1 space if you drank 2 glasses or move 2 spaces if you drank 5 glasses, move 3 spaces if you drank 6 or more glasses.
Did you eat 2 servings of high protein foods today? If yes, move 1 space.
Did you eat yogurt in the last 3 days/ If yes, move 2 spaces.
After serving yourself some milk, did you forget to put the milk back in the refrigerator immediately? If yes, move BACKWARD 1 space.