FOOD MODELS MILK GROUP CARD 1 - Eating...

FOOD MODELS MILK GROUP CARD 10012N Copyright © 2005. NATIONAL DAIRY COUNCIL,® Rosemont, IL 60018-5616. All rights reserved. Printed in U.S.A.

AMERIC

AN CHEESE

1 1 ⁄2 o

unces

MU

EN

STE

R C

HE

ESE

1 1 ⁄2

ou

nce

s

MOZZARELLA CHEESE1 1⁄2 ounces

CHEDDAR CHEESE

1 1⁄2 ounces

COTTAGE CHEESE

1 ⁄2 cup

CARD 1

Muenste

r Cheese

Serving S

ize 1.5 oz (42g)

Am

ount P

er S

ervin

g

Calo

ries 156

Calories from

Fat 117

%D

aily V

alu

e*

Tota

l Fat

13g20

%S

aturated Fat 8g

40

%C

hole

stero

l41m

g14

%Sodiu

m 267m

g11

%To

tal C

arb

ohyd

rate

0g0

%P

rote

in 10g

20

%

Vitam

in A10%

Calcium

31%R

iboflavin

8%N

ot a significant source of fiber, sugars,

vitamin C

, iron, thiamin, and

niacin.

*Percent D

aily Values are based

on a 2,000 calorie d

iet

Mozzarella Cheese

Part skim

Serving Size 1.5 oz (42g)

Amount Per Serving

Calories 108Calories from Fat 63

% Daily Value*

Total Fat 7g

11%

Saturated Fat 4g

20%

Cholesterol 24mg

8%

Sodium 198mg

8%

Total Carbohydrate 1g

0%

Protein 10g

20%

Vitamin A

5%

Calcium

28%

Riboflavin

8%

Not a significant source of vitamin C, iron,

thiamin, and niacin. Values are not available

for fiber and sugars.

*Percent Daily Values are based on a

2,000 calorie diet

Am

eric

an C

heese

Serving S

ize 1.5 oz (42g)

Am

ount P

er S

ervin

g

Calo

ries 159

Calories from

Fat 117

%D

aily V

alu

e*

Tota

l Fat

13g2

0%

Saturated

Fat 8g4

0%

Chole

stero

l 41mg

14%

Sodiu

m 609m

g2

5%

Tota

l Carb

ohyd

rate

1g0

%

Pro

tein

9g18

%

Vitam

in A10%

Calcium

26%

Rib

oflavin9%

Not a significant source of vitam

in C, iron,

thiamin, and

niacin. Values are not available

for fiber and

sugars.

*Percent D


on a 2,000 calorie d

iet

Chedd

ar C

hees

e

Servin

g Size

1.5

oz (4

2g)

Amou

nt P

er S

erving

Calor

ies

171

Calorie

s fro

m F

at 12

6

%Dai

ly Value

*

Tota

l Fat

14g

22%

Satur

ated

Fat

9g

45%

Chole

ster

ol45

mg

15%

Sodi

um 2

64m

g

11%

Tota

l Car

bohy

drat

e1g

0%

Sugar

s 1g

Prot

ein

11g

22%

Vitam

in A

9%

Calcium

31%

Iron

2%

Riboflav

in

9%

Not a

signif

icant

sour

ce o

f vita

min

C,

thiam

in an

d niac

in. V

alues

are n

ot

avail

able

for f

iber.

*Per

cent

Dail

y Valu

es ar

e bas

ed o

n a

2,00

0 ca

lorie

diet

Cottage CheeseServing Size

Amount Per Serving

CaloriesCalories from Fat

Total FatSaturated Fat

CholesterolSodiumTotal Carbohydrate

SugarsProtein

Vitamin ACalciumThiaminRiboflavinNot a significant source of vitamin C, iron and niacin. Values are not available for fiber.

*Percent Daily Values are based on a 2,000 calorie diet

Creamed1⁄2 cup (105g)

10945

% Daily Value*

5g 8%3g 15%16mg 5%425mg 18%3g 1%1g13g 26%

3%6%1%

10%

Lowfat, 2% Milkfat1⁄2 cup (113g)

10118

% Daily Value*

2g 3%1g 5%9mg 3%459mg 19%4g 1%—16g 32%

2%8%2%

12%


PARMESAN

CHEESE

1 tablespoon

SWISS C

HE

ESE

1 1⁄2 ou

nces

FAT FREE MILK1 cup

2% R

ED

UC

ED

FA

TC

HO

CO

LATE

MIL

K1

cup

STR

ING

CH

EE

SE

2 o

un

ces

CARD 2

Sw

iss

Cheese

Ser

ving

Siz

e 1.

5 oz

(42g

)

Am

ount

Per

Serv

ing

Calo

ries

161

Cal

orie

s fr

om F

at 1

08

%D

aily

Valu

e*

Tota

l Fat

12g

18%

Sat

urat

ed F

at 8

g40

%

Chole

stero

l 39

mg

13%

Sodiu

m 1

11m

g

5%

Tota

l C

arb

ohyd

rate

1g0

%

Pro

tein

12g

24

%

Vita

min

A

7%

Cal

cium

41%

Rib

ofla

vin

9%

Not

a s

igni

fican

t so

urce

of s

ugar

s, v

itam

in C

,

iron,

thi

amin

, and

nia

cin.

Val

ues

are

not

avai

lab

le fo

r fib

er.

*Per

cent

Dai

ly V

alue

s ar

e b

ased

on

a

2,00

0 ca

lorie

die

t

Parm

esan

Che

ese

Gra

ted

Serv

ing

Size

1tb

sp (5

g)

Amou

nt P

er S

ervi

ng

Cal

orie

s 23

Cal

orie

s fro

m F

at 1

8

%Dai

ly V

alue

*

Tota

l Fat

2g

3%

Satu

rate

d Fa

t 1g

5%

Cho

lest

erol

4mg

1%

Sodi

um 9

3mg

4%

Tota

l Car

bohy

drat

e0g

0%

Prot

ein

2g

4%

Cal

cium

7%

Not

a s

igni

fican

t sou

rce

of fi

ber,

suga

rs,

vita

min

A, v

itam

in C

, iro

n, th

iam

in, r

ibof

lavi

n,

and

niac

in.

*Per

cent

Dai

ly V

alue

s ar

e ba

sed

on a

2,00

0 ca

lorie

die

t

Fat Free MilkServing Size

Amount Per ServingCalories

Total FatCholesterolSodiumTotal Carbohydrate

SugarsProtein

Vitamin AVitamin CCalciumThiaminRiboflavinNot a significant source of calories from fat, saturated fat, fiber, iron, and niacin.†instant, reconstituted*Percent Daily Values are based on a 2,000 calorie diet

Fat Free Milk1 cup (245g)

86% Daily Value*

0g 0%4mg 1%126mg 5%12g 4%11g8g 16%

10%3%

30%6%

20%

Nonfat Dry Milk†

1 cup

82% Daily Value*

0g 0%4mg 1%125mg 5%12g 4%12g8g 16%

11%2%

28%6%

23%

2% Reduced Fat

Chocolate Milk

Serving Size 1 cup (244g)

Amount Per Serving

Calories 179

Calories from Fat 45

%Daily Value*

Total Fat 5g

8%

Saturated Fat 3g

15%

Cholesterol 17mg

6%

Sodium 150m

g

6%

Total Carbohydrate26g

9%

Protein 8g

16%

Vitamin A

10%

Vitamin C

3%

Calcium

28%

Iron

3%

Thiamin

6%

Riboflavin

24%

Niacin

2%

Values are not available for fiber and sugars.


2,000 calorie diet

Strin

g C

heese

Low

Moistu

re, P

art S

kim

Serving S

ize 2 oz (2 sticks) (57g)A

mount P

er S

ervin

gC

alo

ries 144

Calories from

Fat 81%

Daily Va

lue*

Tota

l Fat

11g

17%

Saturated

Fat 7g35

%

Chole

stero

l31mg

10%

Sodiu

m 289m

g12

%

Tota

l Carb

ohyd

rate

2g1

%S

ugars 0gP

rote

in 15g

30

%V

itamin A

6%

Calcium

41%

Thiamin

4%

Rib

oflavin

11%

Not a significant source of vitam

in C, iron

and niacin.

*Percent D


on a

2,000 calorie diet


2% R

ED

UC

ED

FA

T MILK

1 cup

CHOCOLATE MILK1 cup

ICE

CR

EA

M1⁄2cu

p

MIL

KSH

AK

E10

flu

id o

un

ces

CARD 3

Ice C

ream

†

Ser

ving

Siz

e

Am

ount

Per

Serv

ing

Calo

ries

Cal

orie

s fr

om F

at

Tota

l Fat

Sat

urat

ed F

at

Chole

stero

l

Sodiu

m

Tota

l C

arb

ohyd

rate

Sug

ars

Pro

tein

Vita

min

A

Vita

min

C

Cal

cium

Thia

min

Rib

ofla

vin

Not

a s

igni

fican

t so

urce

of i

ron

and

nia

cin.

Valu

es a

re n

ot a

vaila

ble

for

fiber

.

†Har

den

ed, v

anill

a

*Per

cent

Dai

ly V

alue

s ar

e b

ased

on

a 2,

000

calo

rie d

iet

10%

fat

1⁄2

cup

(66g

)

132 63

%D

aily

Valu

e*

7g11

%

4g20

%

29m

g10

%

53m

g2

%

16g

5%

10g

2g4

% 5% 0% 9% 2% 9%

16%

fat

1⁄2

cup

(74g

)

178

108

%D

aily

Valu

e*

12g

18%

7g35

%

45m

g15

%

41m

g2

%

17g

6%

— 3g6

%

10% 2% 9% 2% 7%

Milk

shake

Serving S

ize

Am

ount P

er S

ervin

g

Calo

ries

Calories from

Fat

Tota

l Fat

Saturated

Fat

Chole

stero

l

Sodiu

m

Tota

l Carb

ohyd

rate

Sugars

Pro

tein

Vitam

in A

Vitam

in C

Calcium

Iron

Thiamin

Rib

oflavin

Niacin

Values are not available for fib

er.

*Percent D


on a 2,000 calorie diet

Chocola

te

10 fl oz (283g)36099

%D

aily Va

lue*

11g17

%

7g35

%

37mg

12%

273mg

11%

58g19

%

51g

10g20

%5%2%

32%5%

11%

41%2%

Vanilla

10 fl oz (283g)31472

%D

aily Va

lue*

8g12

%

5g25

%

32mg

11%

232mg

10%

51g17

%

51g

10g20

%7%3%

34%1%8%

30%3%

Chocolate MilkWholeServing Size 1 cup (250g)

Amount Per Serving

Calories 208 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 5g 25%

Cholesterol 30mg 10%

Sodium 149mg 6%

Total Carbohydrate 26g 9%

Dietary Fiber 4g 16%

Protein 8g 16%

Vitamin A 6%

Vitamin C 3%

Calcium 28%

Iron 3%

Thiamin 6%

Riboflavin 24%

Niacin 2%

Values are not available for sugars.


2%

Reduced

Fat

Milk

Ser

ving

Siz

e 1

cup

(244

g)

Am

ount

Per

Serv

ing

Calo

ries

121

Cal

orie

s fr

om F

at 4

5

%D

aily

Valu

e*

Tota

l Fat

5g8

%

Sat

urat

ed F

at 3

g15

%

Chole

stero

l 18

mg

6%

Sodiu

m 1

22m

g5

%

Tota

l C

arb

ohyd

rate

12g

4%

Pro

tein

8g

16%

Vita

min

A10

%

Vita

min

C3%

Cal

cium

30%

Thia

min

6%

Rib

ofla

vin

24%

Not

a s

igni

fican

t so

urce

of i

ron

and

nia

cin.

Valu

es a

re n

ot a

vaila

ble

for

fiber

and

sug

ars.

*Per

cent

Dai

ly V

alue

s ar

e b

ased

on

a 2,

000

calo

rie d

iet


LOWFAT FRUIT-

FLAVORED YOGURT

8 ounce container

PUDDING

1⁄2cup

FROZE

N YOGURT

1 ⁄2cu

p

WHOLE MILK1 cup

CARD 4

Frozen Yogurt †

Serving Size 1⁄2 cup (72g)

Amount Per Serving

Calories 114

Calories from Fat 36

%Daily Value*

Total Fat 4g

6%

Saturated Fat 2g

10%

Cholesterol 2mg

1%

Sodium 63m

g

3%

Total Carbohydrate17g

6%

Sugars 16g

Protein 3g

6%

Vitamin A

3%

Vitamin C

2%

Calcium

10%

Thiamin

2%

Riboflavin

9%

Not a significant source of iron and niacin.

Values are not available for fiber.

†soft serve, vanilla


2,000 calorie diet

Fruit-Flavored YogurtLowfatServing Size 8 ounce container (227g)Amount Per ServingCalories 225 Calories from Fat 27

% Daily Value*

Total Fat 3g

5%Saturated Fat 2g

10%Cholesterol 10mg

3%Sodium 121mg

5%Total Carbohydrate 42g

14%Sugars 35gProtein 9g

18%Vitamin A

2%Vitamin C

2%Calcium

31%Thiamin

5%Riboflavin

22%Not a significant source of iron and niacin.

Values are not available for fiber.*Percent Daily Values are based on a

2,000 calorie dietPudding

†

Serving Size Am

ount Per Serving

Calories

Calories from

FatTotal Fat

Saturated Fat

Cholesterol

SodiumTotal C

arbohydrate

SugarsProtein

Vitamin A

Vitamin C

Calcium

IronThiam

inR

iboflavinN

iacinValues are not available for fiber.

†chocolate††prepared w

ith whole m

ilk


Ready-to-E

at

1can (142g)189

54

%D

aily Value*

6g

9%

1g

5%

5mg

2%

183mg

8%

32g

11%

23g4g

8%

1%5%

13%4%

2%13%

2%

Instant††

1⁄2cup (147g)

16445

%D

aily Value*

5g

8%

3g

15%

17mg

6%

417mg

17%

28g

9%

—5g

10%

3%2%

15%2%

3%12%

1%

Hom

emade

††

1⁄2cup (157g)

22154

%D

aily Value*

6g

9%

3g

15%

17mg

6%

137mg

6%

40g

13%

—5g

10%

4%2%

15%4%

3%13%

1%

Whole MilkServing Size 1 cup (244g)

Amount Per Serving


% Daily Value*

Total Fat 8g 12%


Cholesterol 33mg 11%

Sodium 120mg 5%


Protein 8g 16%

Vitamin A 6%

Vitamin C 3%

Calcium 29%

Thiamin 6%

Riboflavin 23%

Not a significant source of iron and niacin.Values are not available for fiber and sugars.



ICE CREAM SOFT SERVE

1⁄2 cupLO

WFA

T

PLA

IN Y

OG

UR

T

8 o

un

ce c

on

tain

erN

ON

FAT

PLA

IN Y

OG

UR

T

8 ou

nce co

ntain

er

2% REDUCED FAT MILK

1 cup

CARD 5

Ice Cream

Serving Size

Amount Per Serving

Calories

Calories from Fat

Total Fat 11g

Saturated Fat 6g

Cholesterol 78mg

Sodium 52mg

Total Carbohydrate 19g

Protein 4g

Vitamin A

Calcium

Thiamin

Riboflavin

Not a significant source of vitamin C, iron,

and niacin. Values are not available for fiber

and sugars.


2,000 calorie diet

Soft Serve

1 ⁄2 cup (86g)

18599

% Daily Value*

17%

30%

26%

2%

6%

8%

9%

11%3%9%

2% Reduced Fat MilkServing Size 1 cup (244g)

Amount Per Serving


% Daily Value*

Total Fat 5g 8%


Cholesterol 18mg 6%

Sodium 122mg 5%


Protein 8g 16%

Vitamin A 10%

Vitamin C 3%

Calcium 30%

Thiamin 6%

Riboflavin 24%

Not a significant source of iron and niacin.Values are not available for fiber and sugars.


Plain

Yogurt

Lowfat

Serving S

ize 8 ounce container (227g)

Am

ount P

er Servin

g

Calories 144

Calories from

Fat 36%

Daily Valu

e*

Total Fat4g

6%

Saturated Fat 2g

10%

Cholesterol 14m

g

5%

Sod

ium

159mg

7%

Total Carb

ohyd

rate16g

5%

Sugars 12g

Protein

12g

24

%

Vitamin A

3%

Vitamin C

3%

Calcium

42%

Thiamin

7%

Riboflavin

29%

Not a significant source of iron and niacin.

Values are not available for fiber.

*Percent D

aily Values are based on a

2,000 calorie diet

Pla

in Y

ogurt

Nonfa

tS

ervi

ng S

ize

8 o

unce

con

tain

er (2

27g)

Am

ount

Per

Serv

ing

Calo

ries

127

%D

aily

Valu

e*

Tota

l Fat

0g

0%

Chole

stero

l 4m

g1

%Sodiu

m 1

74m

g

7%

Tota

l C

arb

ohyd

rate

17g

6%

Pro

tein

13g

26

%V

itam

in C

3%C

alci

um

45%

Thia

min

7%R

ibof

lavi

n

31%

Not

a s

igni

fican

t so

urce

of c

alor

ies

from

fat,

sat

urat

ed fa

t, v

itam

in A

, iro

n, a

nd n

iaci

n.

Valu

es a

re n

ot a

vaila

ble

for

fiber

and

sug

ars.

*Per

cent

Dai

ly V

alue

s ar

e b

ased

on

a

2,00

0 ca

lorie

die

t


1% LOWFAT STRAWBERRY MILK

1 cup

1% LOWFAT CHOCOLATE MILK

1 cup

SQUEEZABLE YOGURT 2 (2 1⁄4-ounce tubes)

BLUEBERRY DRINKABLE YOGURT

1 cup

CARD 6

1% Lowfat Chocolate MilkServing Size 1 cup (250g)

Amount Per Serving


% Daily Value*

Total Fat 3g 5%


Cholesterol 8mg 3%

Sodium 152mg 6%


Dietary Fiber 1g 4%

Sugars 25g

Protein 8g 16%

Vitamin A 10%

Vitamin C 4%

Calcium 29%

Thiamin 6%

Riboflavin 24%

Iron 3%

Niacin 2%


Squeezable Yogurt

Serving Size 2 (2.25-oz tubes) (128g)

Amount Per Serving

Calories 160Calories from Fat 36

%Daily Value*

Total Fat4g

6%

Saturated Fat 2g10%

Cholesterol10mg3%

Sodium 80mg

3%

Total Carbohydrate26g9%

Sugars 22g

Protein 4g

8%

Calcium

20%

Riboflavin

8%

Not a significant source of fiber, vitamin A,

vitamin C, thiamin, iron, and niacin.


2,000 calorie diet

1% Lowfat Strawberry MilkServing Size 1 cup (250g)

Amount Per Serving


% Daily Value*

Total Fat 2g 3%

Saturated Fat 1g 5%

Cholesterol 9mg 3%

Sodium 125mg 5%


Sugars 32g

Protein 8g 16%

Vitamin A 10%

Vitamin C 4%

Calcium 28%

Not a significant source of fiber, thiamin,riboflavin, iron, and niacin.


Blueberry Drinkable YogurtServing Size 1 cup (250g)

Amount Per Serving


% Daily Value*

Total Fat 2g 3%Saturated Fat 2g 10%

Cholesterol 8mg 3%Sodium 128mg 5%Total Carbohydrate 36g 12%

Dietary Fiber 3g 12%Sugars 33g

Protein 8g 16%

Calcium 32%Thiamin 6%Riboflavin 24%Not a significant source of vitamin A, vitamin C and iron. Values are not availablefor niacin.


FOOD MODELS MILK GROUP CARD 1 - Eating...

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