Terms & Definitions

Old Food Guide Pyramid

New Food Guide Pyramid “MyPyramid”

What’s in the milk group? Milk Yogurt Cheese Milk-based Desserts

Milk Fat-free (skim) Low-fat (1%) Reduced-fat (2%) Whole milk Flavored chocolate milk Flavored strawberry milk Lactose reduced milks Lactose free milks

Yogurt Fat-free Low-fat Reduced-fat Whole milk yogurt

Cheese Hard Natural Soft Cheese Cheese- Ricotta - Cheddar- Cottage Cheese - Mozzarella - SwissProcessed Cheese - Parmesan- American

Milk-Based Desserts Puddings made with milk Ice Milk Frozen Yogurt Ice Cream

Milk products provide 9 essential nutrients: Calcium Potassium Phosphorus Vitamin A Vitamin D Vitamin B12 RiboflavinNiacin Protein

Milk products provide essential nutrients: Macronutrients Micronutrients

Protein Fat Carbohydrate Macronutrients:

Protein Milk and Cheese: Caseins o Primary group of milk protein o 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

Fat Why 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.

Carbohydrates Sugar: o Lactose - natural sugar found in milk o Lactose = glucose + galactose o 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: o Vision o Growth and development of many types of tissues o Immunity Sources: o Fat-free, low-fat, and reduced-fat milk are all fortified with vitamin A o Specific food rich in vitamin A Fat-free milk, 1 cup 150 micrograms Cheddar cheese, 1 oz78 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 on Skim 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 B 2 - riboflavin Vitamin B 3 - niacin Vitamin B 12

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 B 12 Function: o Metabolism of folate o 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 cup1.4 micrograms 1% milk, 1 cup0.9 micrograms

Minerals: Function: o Does not yield energy o Critical players in: Nervous system function Water balance Structural systems There are two types of minerals: 1.) Major minerals 2.) Trace minerals

Minerals: Calcium Potassium Phosphorus

Function: o Building bones and teeth o Maintaining bone mass o Muscle contraction o Blood clotting o Maintenance of cell membranes o Nerve transmission Calcium (Ca)

Sources: o Milk o Fat-free (skim) milk 1 cup306 mg Ca o 1% low-fat milk 1 cup290 mg Ca o 2% reduced fat milk 1 cup285 mg Ca o Low-fat chocolate milk 1 cup288 mg Ca o Buttermilk, low-fat 1 cup284 mg Ca o Yogurt o Plain, non-fat 8 oz.452 mg Ca o Plain, low-fat 8 oz.415 mg Ca o Fruit, low-fat 8 oz.345 mg Ca o Cheese o Swiss cheese 1.5 oz336 mg Ca o Provolone cheese 1.5 oz321 mg Ca o Mozzarella cheese 1.5 oz311 mg Ca o Cheddar cheese 1.5 oz307 mg Ca o Blue cheese 1.5 oz225 mg Ca

Function: o Normal kidney function o Critical to heart function o Plays a key role in skeletal and smooth muscle contraction o Regulates fluid o Transmission of nerve impulses o Blood pressure regulation o Stroke prevention Potassium (K)

Sources: o Milk is a key source in the American Diet An 8 oz serving of milk provides about mg of potassium Three to four servings of milk a day provides mg of potassium, up to a third of the potassium recommendation Potassium (K)

Phosphorus (P) Function: o 80% is found in the bones and teeth o 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 cup350 mg Swiss cheese, 2 oz 345 mg Cheddar cheese, 1.5 oz220 mg American cheese, 1 slice155 mg 1% milk, 1 cup235 mg