myplate - get your calcium-rich foods
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GET YOUR CALCIUM-RICH
FOODSThe MyPlate Dairy Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate
Delicious Dairy
Dairy
Primary source of calcium
Good source of potassiu
m Choose low-fat or fat-free options
NDSU Extension Service
MyPlate
Recommendations depend on:
Age Gender
Activity level
Keep this in mind
NDSU Extension Service
Servings Are Measured In Cups
What counts as a cup?
1 cup milk
8 ounces yogurt
⅓ cup shredde
d cheese
NDSU Extension Service
Mighty Milk
Calcium helps build
Bones Teeth Bone
mass
NDSU Extension Service
Tips For Adding Dairy to 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 such as pudding made with milk
Make yogurt smoothies
NDSU Extension Service
Make Smart Dairy Choices
Choose fat-free milk and other dairy products to reduce daily fat intake
Milk
Yogurt
Cheese
NDSU Extension Service
Keep in Mind
Avoid raw milk or 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
NDSU Extension Service
Lactose Intolerant?
Choose lactose-
free alternative
s
Consume the
enzyme lactase before
consuming milk
products
Try calcium-
fortified or alternative calcium-
containing foods
Consider taking a calcium
supplement
NDSU Extension Service
Daily Recommendations*
Children 2 to 3 years old4 to 8 years old
2 cups2 ½ cups
Girls 9 to 13 years old14 to 18 years old
3 cups3 cups
Boys 9 to 13 years old14 to 18 years old
3 cups3 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
Daily Recommendations*
Women 19 to 30 years old31 to 50 years old51 + years old
3 cups3 cups3 cups
Men 19 to 30 years old31 to 50 years old51 + years old
3 cups3 cups3 cups
NDSU Extension Service
* For those who get less than 30 minutes of physical activity
Want More Information? Visit
www.ChooseMyPlate.gov to personalize your food plan
Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information
December 2012
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