Presentation is loading. Please wait.

Presentation is loading. Please wait.

Get Your Calcium-Rich Foods “Cheese – milk’s leap toward immortality.” -Clifton Paul Fadiman-

Similar presentations


Presentation on theme: "Get Your Calcium-Rich Foods “Cheese – milk’s leap toward immortality.” -Clifton Paul Fadiman-"— Presentation transcript:

1 Get Your Calcium-Rich Foods “Cheese – milk’s leap toward immortality.” -Clifton Paul Fadiman-

2 MyPlate: The Dairy Group What is included in the dairy group? What is included in the dairy group? All fluid milk products, many foods made from milk, and fortified soy beverages are considered part of the dairy group. All fluid milk products, many foods made from milk, and fortified soy beverages are considered part of the dairy group. Foods made from milk that do not retain their calcium content are excluded from the dairy group. Foods made from milk that do not retain their calcium content are excluded from the dairy group.

3 How Much is Enough? It is recommended that adult men and women consume 3 servings from the dairy group daily. It is recommended that adult men and women consume 3 servings from the dairy group daily. Most dairy group choices should be fat-free or low-fat. Most dairy group choices should be fat-free or low-fat.

4 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

5 Why Low-Fat Dairy? Provides the same nutrients, and helps to maintain a healthy weight. Provides the same nutrients, and 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.

6 Health Benefits Helps reduce the risk of many chronic diseases/disorders including: Helps reduce the risk of many chronic diseases/disorders including: Hypertension Hypertension Obesity Obesity Insulin resistance and type 2 diabetes Insulin resistance and type 2 diabetes Heart disease and stroke Heart disease and stroke Some types of cancer Some types of cancer Dental caries Dental caries

7 Milk and Bone Health The right combination of nutrients: The right combination of nutrients: Calcium Calcium Phosphorous Phosphorous Magnesium Magnesium Zinc Zinc Vitamin D Vitamin D Protein Protein

8 Why is Bone Health Important? Over 10 million Americans have osteoporosis. Over 10 million Americans have osteoporosis. 18 million Americans have low bone mass. 18 million Americans have low bone mass. Women are four times more likely to get osteoporosis, but men suffer from the disease as well. Women are four times more likely to get osteoporosis, but men suffer from the disease as well.

9 Tips to Include More Milk and Dairy Products in Your Diet: Include low-fat or fat-free milk as a beverage at meals. Include low-fat or fat-free milk as a beverage at meals. Have a low-fat yogurt as a snack. Have a low-fat yogurt as a snack. Make pudding using fat-free or low-fat milk. Make pudding using fat-free or low-fat milk. Add fat-free or low-fat milk instead of water to oatmeal or hot cereal. Add fat-free or low-fat milk instead of water to oatmeal or hot cereal.

10 More Tips… Use flavored low-fat yogurt to make fruit smoothies or as a topping to cut- up fruit. Use flavored low-fat yogurt to make fruit smoothies or as a topping to cut- up fruit. Top a baked potato with plain, low-fat or fat-free yogurt. Top a baked potato with plain, low-fat or fat-free yogurt. Sprinkle low-fat shredded cheese on casseroles, vegetables, pasta or soup for an easy calcium boost. Sprinkle low-fat shredded cheese on casseroles, vegetables, pasta or soup for an easy calcium boost.

11 Weight Loss Benefits Unique combination of calcium and protein in milk may: Unique combination of calcium and protein in milk may: Improve metabolism Improve metabolism Help burn body fat Help burn body fat Consume the recommended 3 cups of dairy daily as part of a balanced, reduced-calorie meal plan. Consume the recommended 3 cups of dairy daily as part of a balanced, reduced-calorie meal plan.

12 If You Cannot Consume Dairy Products… Choose lactose-free, lactose-reduced or low-lactose alternatives within the dairy group. Choose lactose-free, lactose-reduced or low-lactose alternatives within the dairy group. Some individuals take an enzyme called lactase before consuming milk products. Some individuals take an enzyme called lactase before consuming milk products. Try calcium-fortified juices, cereals, breads, soy beverages or rice beverages. Try calcium-fortified juices, cereals, breads, soy beverages or rice beverages.

13 Handling Dairy Products: Should be stored at 40° F or less. Should be stored at 40° F or less. Protect milk from exposure to strong light; it can affect the riboflavin content of the milk. Protect milk from exposure to strong light; it can affect the riboflavin content of the milk. Look for “sell by” or “pull” dates. If refrigerated properly, milk is good for 2 to 3 days after this date. Look for “sell by” or “pull” dates. If refrigerated properly, milk is good for 2 to 3 days after this date.

14 What can I do? Set a goal to consume 3 servings from the dairy group each day for the next two weeks. Set a goal to consume 3 servings from the dairy group each day for the next two weeks. Make the change to low-fat and fat- free products. Make the change to low-fat and fat- free products. Try “skim plus” milk to make the transition from higher-fat milk products easier. Try “skim plus” milk to make the transition from higher-fat milk products easier.

15 Be a Healthy Role-Model Set a good example by eating breakfast and/or lunch with students. Make low- fat or fat-free milk your beverage of choice. Set a good example by eating breakfast and/or lunch with students. Make low- fat or fat-free milk your beverage of choice. Encourage parents to bring low-fat yogurt, pudding or low-fat string cheese for class parties and celebrations. Encourage parents to bring low-fat yogurt, pudding or low-fat string cheese for class parties and celebrations.

16 Power Panther Professionals School-Wide: Get students involved with: Get students involved with: A class project or lesson about the dairy group. A class project or lesson about the dairy group. A bulletin board with information about the dairy group. A bulletin board with information about the dairy group. Encouraging students to choose more often from the dairy group. Encouraging students to choose more often from the dairy group.


Download ppt "Get Your Calcium-Rich Foods “Cheese – milk’s leap toward immortality.” -Clifton Paul Fadiman-"

Similar presentations


Ads by Google