A._D 51., 55 fi'1~:L VIrginia no:3'1K--Cf11 Cooperative

c_ 1 Extension -EFNEP/SCNEP Youth Programs

2001 PUBLICATION 348-977

* 18U.S.C. 707

Healthy Families for the Future

THE MILK and MEAT GROUPS ---------------------------------------By Joan C. Elledge and Kathleen M. Stadler*

Today, your child learned about the Milk and Meat Food Groups. He or she attended a Smart Choice Nutrition Education Program. A Program Assistant taught this educational program for youth sponsored by Virginia Cooperative Extension.

The "Healthy Families for the Future" newsletter series is designed to encourage your family to focus on daily habits that promote health.

Eat a Variety of Fruits, Vegetables, and Whole-Grain Foods

Eat 2 Servings of Calcium Rich Foods

Daily Physical Activity

Handle Food Safely

Your Challenge is - be sure your children eat:

• 3 servings of foods from the Milk Group

• 2-3 servings from the Meat Group

Foods from the milk and Meat groups come from animals except dry beans and nuts. Dry beans and nuts are also excellent sources of fiber.

The Meat and Beans (Protein) Group Foods:

are sources of protein.

are important for muscle building.

include meats, cheese, eggs, fish, dry beans, dry peas, peanuts, peanut butter and other nuts.

provide important sources of protein, B vitamins, iron, and zinc.

Children should eat 2 servings from the protein group every day. A serving is about the size of a deck of cards.

Fats, Oils & Sweets Use Sparingly

Milk, Yogurt & Cheese Group 2-3 Servings

Food Guide Pyramid

Bread, Cereal, Rice & Pasta Group 6-11 Servings

Food Guide Pyramid for Young Children Ages 2-6

Fats, Oils & Sweets Use Sparingly

Milk, Yogurt & Cheese Group 2 Servings

Vegetable Group 3 Servings

Meat, Poultry, Fish, Dry Beans, Eggs &

Nuts Group 2 Servings

Bread , Cereal, Rice & Pasta Group 6 Servings

Fruit Group 2 Servings

*Assistant Program Coordinator, EFNEP &FSNEP; Assistant Professor, Extension Specialist, Nutrition: Dept. of Human Nutrition, Foods and Exercise; Virginia Tech, respectively.

Virginia fllTech • VIRGINIA POLYTECHNIC INSTITUTE

AND STATE UNIVERSITY

Virginia Cooperative Extl!nsion program" ami employment arc open to all. rr.::ga rclles:-. of rau~. color. rL·Iigion. ~ex. age. \L'teran 'tatu ....

nati ona l origin. disability. or political affiliation . An equa l opportuni ty/.:tllirmati vc ac ti on cmplnycr. b~ued in furtherance uf

Coopcrati\'C Extcn~ion work. Virginia Polytechnic In stitut e and State Uni,·ersity, Virginia State Unive r~ ity. and the U.S. Department

of Agri(ultur~..· cuopc rating . J . Da\ id Barrett. Director. Virginia Cooperative Extcn ... inn. Virginia Tech, Hlacbburg:

LorcnLa W. Lylm~. Admini:-.tra tor. IX90 Extclhion Program, Virginia State. Pcter:-.bu rg.

VT/618/0 I 0 I /5Mn 11 162/1-IX977

VIRGINIA STATE UNIVERS ITY

The Milk Group Foods:

are sources of calcium and protein

are important for healthy bodies, especially strong bones and teeth

include cheese, milk, and yogurt

Compare milk labels Different kinds of milk have different amounts of fat. Put an X in the box under the label that has the least fat. Put two stars under the label that has the most calcium.

SKIM MILK Skim

Serving Size 1 cup 245 g

Nonfat

Dry Milk*

1 cup 240 g

Nutrition Information Per Serving

Calories Prot,, in Carb,)hydrate Fat Cholesterol Sodium

86 8 g

12 g 0 g 4 mg

126 mg

Percentage of the

82 8 g

12 g

0 g

4 mg 125 mg

U.S. Recommended Daily Allowance

Protein 18 18 Vitamin A 10 11 Vitamin C 3 2 Thiamin ~ 6 Riboflavin 20 23 Niacin 1 Calcium 30 28 Iron 0 © 1990 NAT10NAl DAIRY COUNCIL®

* Instant, reconstituted

D CHOCOLATE MILK 2% Lowfat

Serving Size 1 cup 250 g

Nutrition Information Per Serving

Calories 179

Protein 8 g

Carbohydrate 26 g

Fat 5 g Cholesterol 17 mg

Sodium 150 mg

Percentage of the U.S. Recommended Daily Allowance

Protein

Vitamin A

Vitamin C

Thiamin Riboflavin

Niacin

Calcium

Iron

© 1990 NATIONAl DAIRY COUNCIL®

D

18 10

3 6

24 2

28 3

2o/o LOWFAT MILK

Serving Size 1 cup

244 g Nutrition Information Per Serving

Calories Protein Carbohydrate

Fat Cholesterol

Sodium

Percentage of the

121 8 g

12 g 0 g

18 mg 122 mg

U.S. Recommended Daily Allowance

Protein Vitamin A Vitamin C Thiamin

Riboflavin Niacin Calcium

Iron

© 1990 NATIONAl DAIRY COUNCil®

D WHOLE MILK

18 10

3 6

24 1

30

Serving Size 1 cup 244 g

Nutrition Information Per Serving

Calories 150

Protein

Carbohydrate

Fat

Cholesterol

Sodium

Percentage of the

8 g

11 9 8 9

33 mg

120 mg

U.S. Recommended Daily Allowance

Protein

Vitamin A

Vitamin C Thiamin Riboflavin

Niacin

Calcium

Iron

© 1990 NATIONAl DAIRY COUNCil®

D

18 6 3 6

23 1

29

How Much Calcium Do You Need?

AGE

Children

1-5

6-10

11-24

Adults

Women 25-50

Women over 50

Women over 65

Men 25-65

Men over 65

CALCIUM (mg) daily

800mg

800-1200 mg

1200-1500 mg

1000 mg

1000-1500 mg

1500 mg

1000 mg

1500 mg

The Milk Group is not the only source of calcium.

Calcium Rich Foods

Almonds 80mg

Baked Potato (with Skin) 20mg

Beans, white 113 mg

Beans, pinto 41 mg

Broccoli (1 spear) 82mg

Cabbage 25 mg

Cheese (loz.cheddar) 204mg

Ice Cream (8oz) 176 mg

Milk (8oz.2%) 284 mg

Mustard Greens 64mg

Radish 14 mg

Spinach (1 cup raw) 245 mg

Tofu, calcium set 258 mg

Yogurt (8)oz.) 415 mg

Growing children should have 3 serv­ings from the Milk group every day.

Muscle Building Protein

2 3

6

Match the amount of calcium with the food. Draw a line from the food to a calcium amount. The amounts are based on a serving size.

Yogurt (8 oz) 52 mg

Baked Potato (with skin) 204 mg

Broccoli ( 1 spear, cooked) 90mg

Cheese (1 oz. cheddar) 176 mg

Spinach (1 cup raw) 284mg

Ice Cream (8 oz.) 226 mg

Milk (8 oz. 2%) 20mg

Orange (1 medium) 415 mg

Salmon (3 oz. canned) 82mg

Navy beans (1 cup, cooked) 245 mg

4

10

Across 3. a tasty kernel inside a shell 5. a soft brown nut spread 7. meat from a young sheep 10. a creamy food made from fermented milk 12. you catch it with bait

Down 1. seed from plants like wheat, oats, barley 2. a curd of milk pressed into a block 4. a favorite at Thanksgiving 6. meat from a cow or bull 7. found in a pod, has name like pinto or kidney 9. a food wrapped in a shell of brown or white,

or colored different colors at Easter 11. a soybean product

~--~--~----~--~ 7 8

11

12

Why do we need calcium? Calcium is needed for forming and maintaining bones and teeth. It is impor­tant in preventing osteoporosis and in helping to clot blood. Current research indicates calcium may reduce the risk of colon cancer and control blood pressure.

Food safety tip: Spoiled milk smells sour! Milk should be stored in the refrigerator. When you ji/1 are finished serving milk, close the container ~~

think milk tastes best when it is cold. ~

"

and put it back in the refrigerator. Most peopleiJf\1

Yummy High Protein Fruit and Nut Sandwich Answers to puzzle Across 3. nut

Down

Wash your hands before you begin.

1 cup raisins

1 banana, cut into small pieces

1 orange, peeled, and cut into small pieces, seeds removed

1/3 cup crunchy peanut butter

8 slices of whole grain bread

Mix all of the ingredients together

Spread the mixture on 4 slices of bread and top with the other 4 slices.

I. grain 9. egg 5. peanutbutter 7.1amb

2. cheese II . tofu 4. turkey

10. yogurt 6. beef 12. fish 8. drybean

Answers to Calcium Match Yogurt (8 oz.) Baked Potato (wi th skin) Broccoli (I spear, cooked) Cheese (I oz. cheddar) Spinach (I cup raw) Ice Cream (8 oz.) Milk (8 oz. 2% ) Orange (I medium) Salmon (3 oz. canned) Navy beans (I cup, cooked)

415 mg 20mg 82 mg 204 mg 245 mg 176 mg 284 mg 52 mg 226 mg 90 mg

Table Talk Challenge

Game Rules: 1. 2-3 players.

2. The youngest person takes the first turn.

4. Use the list of questions letting the child answer then the adult.

3. Select a dried bean, uncooked macaroni, or a nut as a game piece for each player.

5. Follow instructions written on the game board.

6. The first player to reach or get the closest to the "Healthy Family" square is the winner.

FINISH

Game Moves: Did you eat 2 calcium rich foods today? If yes, move 2 spaces.

Did you wash your hands before eating? If yes, move 1 space.

Did you take a walk or do other physical exercise for 15 to 20 minutes today? If yes, move 1 space.

Did you help with grocery shopping by choosing a calcium rich food? If yes, move 1 space

Did you drink milk today? If yes, move 2 spaces.

Do you choose low-fat milk when available? If yes, move 2 spaces.

Did you eat broccoli this week? If yes, move 2 spaces.

Did you eat cheese this week? If yes, move 2 spaces.

Did you choose to drink milk instead of a soft drink? If yes, move 3 spaces.

Did you eat breakfast this morning? If yes, move 1 space. If yes, and it included a calcium rich food move 3 spaces.

Did you drink 6 glasses of water today? Move 1 space if you drank 2 glasses or move 2 spaces if you drank 5 glasses, move 3 spaces if you drank 6 or more glasses.

Did you eat 2 servings of high protein foods today? If yes, move 1 space.

Did you eat yogurt in the last 3 days/ If yes, move 2 spaces.

After serving yourself some milk, did you forget to put the milk back in the refrigerator immediately? If yes, move BACKWARD 1 space.