1. Parent Workshop

2. You Will Learn  What are the basics of healthy eating?  What is a balanced meal?  What are nutrient-rich foods?  How can I serve foods my child will eat? ©2013 HealthyEating.org/Schools/Parent-Nutrition-Education/

3.  Milk + Milk Products  Vegetables  Fruits  Grains  Meat + Beans MyPlate 5 Food Groups

4. Milk + Milk Products Milk Matters Milk + Milk Products  3 cups each day  Calcium and vitamin D

5. Calcium for Growing  The most important time to build your bones starts at 9 years old  9 out 10 girls and 6 out of 10 boys don’t get enough calcium  Tips to stay healthy  Include food that is an excellent source of calcium at breakfast  Drink milk with meals

6. Lactose Intolerance vs. Milk Allergy Those with lactose intolerance can try:  Smaller servings of milk with meals  Lactaid—a lactose-free milk  Yogurt and hard cheeses  Milk allergies are rare—check with a doctor first before changing your diet Milk + Milk Products

7. Fuel Up With Milk at Meals and Snacks Milk + Milk Products

8. Vegetables  2 ½ cups each day  Vitamin A and fiber Vary Your Vegetables: Eat a Rainbow of Colors

9. Soar Through the Day With Vegetables Vegetables

10. Fruits Make Most Choices Whole Fruit Fruits  2 cups each day  Vitamin C and fiber

11. Energize With Fruits Fruits

12. Grains Discover the Goodness of Whole Grains Grains  6 ounces each day  B vitamins and fiber

13. Start Every Day the Whole-Grain Way Grains

14. Meat + Beans Choose Lean Meat and Poultry “If a bean isn’t green it takes a seat with the meat.” Meat + Beans  5-7 ounces every day  Protein and iron

15. Moving Meat and Beans Into Your Day Meat + Beans

16.  Low-fat milk and milk products  Variety of vegetables  Colorful fruits  Whole grains  Lean meat, seafood, beans and nuts Summary 5 Food Groups

17. Rethink Your Drinks Drink plenty of:  Water  Milk Drink a little:  100% Juice Drink fewer:  Soft drinks  Fruit punches  Sports drinks  Energy drinks What About Beverages?

18. “extras” Limit These Foods

19. Solid fats:  Lard and shortening  Fatty meats like bacon  Mayonnaise  Gravies Added Sugar:  Brownies, cookies, pan dulce  Candies  Soda, sports and energy drinks Sodium (salt):  Chips  Pickles  Processed meats— beef jerky, lunch meat Eat Less Foods High in: “extras”

20. Anatomy of a Food Label Labels

21. Simple and Quick Home-Cooked Meals Family Mealtime Tips:  Use frozen or canned foods  Cook extra meat and save half for another meal  Grate extra cheese and store for later

22. Breakfast Get Straight A’s With a Healthy Breakfast

23. Fuel Up Each Morning Breakfast  Fewer behavioral problems  Improved attitude  Better performance  Better concentration  Improved attention span

24. Snacks Snacks are Mini-Meals

25. Healthy Role Models Parent Power  Eat a variety of foods  Join your child at the table  Incorporate nutrition, physical activity and wellness “talk” into your day

26. Remember  All children are different  Your job is to put food on the table, and let your child do the rest Division of Responsibility

27. Learn more at HealthyEating.org Parent Toolkit ©2012 Dairy Council of California | HealthyEating.org/Schools/Parent-Nutrition-Education/