Transcript Get Your Calcium

Get Your CalciumRich Foods
A Look at MyPyramid Milk Group
Recommendations
Julie Garden-Robinson, Food and Nutrition Specialist
Bridget Curley, Program Assistant
New “Milk” Group
▲ “Dairy Group” has been replaced with
the “Milk Group” and includes:
▲ Milk
▲ Yogurt
▲ Cheese
▲ Foods with small calcium amounts are
no longer included
Much Needed Milk
▲ Needed for strong bones, teeth and
muscles
▲ Drinking milk can help burn body fat as
part of a reduced-calorie diet
▲ Milk provides 9 essential nutrients
MyPyramid
▲ Specific for your needs
▲ Age, gender and activity level
▲ “Servings” are in cups
Get Enough Dairy in
Your Diet
▲ Drink milk with every meal
▲ Use milk when making hot cereal or
cream soups
▲ Have yogurt for a snack or dessert
▲ Add low-fat cheese to casseroles,
soups, stews or vegetables
▲ Have snacks like pudding made with
milk or yogurt smoothies
Make Smart Dairy
Choices
▲ Drink fat-free milk to reduce daily fat
intake
▲ Have fat-free or low-fat yogurt or other
dairy products to reduce fat intake
Keep Your Dairy
Products Safe
▲ Avoid raw milk or any products made from
unpasteurized milk
▲ Keep raw, cooked and ready-to-eat foods
separate
▲ Refrigerate perishable foods quickly
▲ Throw out food that has been left at room
temperature for more than two hours
Lactose Intolerant?
▲ Choose lactose-free alternatives
▲ Consume the enzyme lactase before
consuming milk products
▲ Try calcium-fortified or alternative
calcium-containing foods
▲ Consider a calcium supplement
Daily
Recommendations*
Children
2-3 years old
4-8 years old
2 cups
2 cups
Girls
9-13 years old
14-18 years old
3 cups
3 cups
Boys
9-13 years old
14-18 years old
3 cups
3 cups
* For those who get less than 30 minutes of physical activity
Daily
Recommendations
Women
19-30 years old
31-50 years old
51 + years old
3 cups
3 cups
3 cups
Men
19-30 years old
31-50 years old
51 + years old
3 cups
3 cups
3 cups
For Additional
Information
▲ Visit www.MyPyramid.gov to personalize
your food pyramid plan
▲ Visit www.3aday.org for information on milk
products
▲ Visit www.ag.ndsu.nodak.edu/food.htm
for nutrition, food safety and health
information