Transcript Slide 1

Get
Servings of LowFat Dairy a Day
Adapted from Presentations Created by the
Consortium to Lower Obesity in Chicago Children – www.clocc.net
By UNL Extension
Presentation Goals
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After this lesson, you will be able to:
 Identify your daily recommended dairy intake.
 Identify two reasons why you should choose lowfat dairy options.
 Identify two specific ways in which you can
incorporate more dairy into your diet.
In Your Opinion…
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Do you eat dairy foods? If so, how often?
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What dairy foods have you tried?
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Why is it important to eat dairy foods?
Dairy Foods Help Us
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Build strong bones and teeth
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Build strong muscles
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Maintain a healthy blood pressure
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Maintain a regular heartbeat
Bone Facts
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Bones are living
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Bones hold up your body and muscles
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Bones grow fastest from childhood to teenage years
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Bones continue to grow and get thicker until around age
30 then bones stop growing and start to get thinner
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A child has 206 bones
Let’s Talk about Strong Bones
What mineral is found in dairy foods?
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It starts with a C……
Calcium helps build strong bones and teeth
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Bones become weak and break easier when we do not have enough
calcium
Vitamin D is also found in dairy foods
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Vitamin D helps your body to absorb calcium making strong bones
and teeth
We can also get vitamin D from the sun
Physical Activity Builds Strong Bones Too
 Bone strengthening physical activities include
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Jumping rope
Running
Sports such as gymnastics, basketball, volleyball, or tennis
Games such as hop-scotch
Hopping, skipping, jumping
You need calcium, vitamin D (from milk or sun),
and physical activity for strong bones
Why Choose Low-Fat or Fat-Free Dairy Foods?
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All milk has the same amount of nutrients just different amounts of fat
and calories
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Low-fat (1%) and fat-free (skim) dairy foods keep our heart healthy
because they have very little or no fat
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Whole milk and reduced-fat (2%) dairy foods contain more saturated fat
and are not as healthy for our heart
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Look at the carton or container to make sure your milk, yogurt, or
cheese is low-fat or fat-free
Need 3 Servings of Low-Fat Dairy/Day
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What counts as a serving?
 1 cup of fat-free or low-fat milk (8 oz.)
 1 cup yogurt (8 oz.)
 2 cups of cottage cheese (16 oz.)
 1 cup of calcium fortified orange juice (8 oz.)
 2 oz. American cheese (2 slices of cheese)
 1 ½ oz. hard cheese like Cheddar or Swiss (4 dice)
How can you start eating more dairy foods?
Remember to track your progress using the check your progress sheet.
How to Fit in More Dairy
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Drink milk instead of juice or soda
Cheese and crackers
Dip fruit in yogurt
Fruit-yogurt smoothies
Cottage cheese with canned fruit
Use milk instead of water when making oatmeal
or hot cocoa
How to Fit in More Dairy
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Pudding
Yogurt parfait: layers of yogurt, fruit, and granola
Take dairy on the go
 Milk instead of soda pop or fruit drinks
 String cheese
 Yogurt
What happens if you can’t eat dairy foods?
 Lactose intolerance
 Unable to digest lactose, a type of sugar found in
milk and other dairy foods resulting in bloating,
cramping, diarrhea, etc.
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It is still important to eat calcium rich foods that are
from non-dairy sources.
Living with Lactose Intolerance
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Choose dairy foods with low amounts of lactose
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Cheddar cheese
Yogurt
Foods that do not contain lactose
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Lactose-free milk
Soy milk
Calcium fortified orange juice
Tofu
Green leafy veggies (such as spinach)
Review Time – Ask Students
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How many servings of dairy should you eat a day?
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Name 2 reasons why you should choose low-fat
dairy options.
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Identify 2 specific ways in which you can incorporate
more dairy into your diet.
Take Home Message for Dairy
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3 servings of dairy a day
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Helps build strong bones, teeth, and muscle
 Has calcium and vitamin D
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Low-fat dairy has the same nutrients as 2% and
whole milk, but has less fat and calories
Activities & Resources
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Mission Nutrition Interactive Game:
www.kidshealth.org/kid/misc/mission_nutrition.html
Blast Off Game:
www.mypyramid.gov/kids/kids_game.html#
Building Strong Bones and Teeth:
www.nourishinteractive.com/free_printables/en/agre
ements/tracker_building_bones.pdf
Extension is a Division of the Institute of Agriculture
and Natural Resources at the University of Nebraska–
Lincoln cooperating with the Counties and the United
States Department of Agriculture.
University of Nebraska–Lincoln Extension educational
programs abide with the nondiscrimination policies of
the University of Nebraska–Lincoln and the United
States Department of Agriculture.