reprinted 2004 publication 348-927 fit; for …...yummy high protein fruit and nut sandwich and put...

Virginia Cooperative Extension

VIRGINIA POLYTECHNIC INSTITUTE AND STATE UNIVERSITY LIBRARIES

REPRINTED 2004

Human Foods, Nutrition, & Exercise

PUBLICATION 348-927

Fit; For Life: A Family Approach

THE MILK and MEAT GROUPS

*18 u.s.c. 707

--------------------By Joan C. Elledge and Kathleen M. Stadler*

Fit For Life: A Family Approach is a nutrition series for families. The information, challenges, games, puzzles, and food preparation suggestions are designed to encourage you and your family to discuss daily habits that promote good health.

Read the publication, solve the puzzles, and play the Table Talk Challenge with your family. Become a "Fit for Life Family!" and meet the Virginia Cooperative Extension's challenge!

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

tl Eat 2 Servings of Calcium Rich Foods

tl Daily Physical Activity

tl 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:

tl are sources of protein.

tl are important for muscle building.

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

tl 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

Vegetable Group 3-5 Servings

Food Guide Pyramid

Meat, Poultry, Fish , Dry Beans, Eggs &

Nuts Group 2-3 Servings

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

Fruit Group 2-4 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 f[IJlTech

VIRGINIA POLYTECHNIC INSTITUTE AND STATE UNIVERSITY

Virginia Cooperative Extension programs and employment are open to all , regardless of race, color, religion, sex. age. veteran status,

national origin. disability. or political affiliation. An equal opportunity/affim1ative act ion employer. Issued in furtherance of Cooperative

Extension work , Virginia Polytechnic Institute and State University, Virginia State University, and the U.S. Department

of Agriculture cooperati ng. Judith H. Jones, Interim Director, Virginia Cooperative Extension. Virginia Tech, Blacksburg:

Lorenza W. Lyons. Administrator, 1890 Extension Program, Virginia State. Petersburg.

VT/028/0404/SM/242469/348927

VIRGINIA STATE UNIVERS ITY

t-D 0~55 fV/fl~ The Milk Group Foods:

no. 3 tf!. t1 are sources of calcium and protein

9d. 1 tl are important for healthy bodies, f . 2 especially strong bones and teeth

tl 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 Nonfat Skim Dry

Milk*

Serving Size 1 cup 1 cup 245 9 2409

Nutrition Information Per Serving

Calories 86 82 Prot,,in 8 9 8 9 Carb,)hydrate 12 9 12 9 Fat 0 9 0 9 Cholesterol 4 m9 4 mg Sodium 126 mg 125 mg

Percentage of the U.S. Recommended Daily Allowance

Protein 18 18 Vitamin A 10 11 Vitamin C 3 2 Thiamin 6 6 Riboflavin 20 23 Niacin Calcium Iron

30

© 1990 NATIONAL DAIRY COUNCIL®

* Instant, reconstituted

D

28 0

CHOCOLATE MILK 2% Lowfat

Serving Size 1 cup 250 g


Calories 179 Protein 8 9 Carbohydrate 26 9 Fat 5 9 Cholesterol 17 mg Sodium 150 mg


Protein 18 Vitamin A 10 Vitamin C 3 Thiamin Riboflavin Niacin Calcium Iron


D

6 24

2 28

3

2o/o LOWFAT MILK

Serving Size 1 cup 244 9


Calories 121 Protein 8 9 Carbohydrate 12 9 Fat 0 9 Cholesterol 18 mg Sodium 122 mg


Protein Vitamin A Vitamin C Thiamin Riboflavin Niacin Calcium Iron


D WHOLE MILK

18 10 3

6 24

30

Serving Size 1 cup 244 g


Calories 150 Protein 8 9 Carbohydrate 11 9 Fat 8 g Cholesterol 33 mg Sodium 120 mg


Protein 18 Vitamin A 6 Vitamin C Thiamin Riboflavin Niacin Calcium Iron


D

3 6

23 1

29

How Much Calcium Do You Need?

AGE CALCIUM (mg) daily

Children

1-5 800mg

6-10 800-1200 mg

11-24 1200-1500 mg

Adults

Women 25-50 1000 mg

Women over 50 1000-1500 mg

Women over 65 1500 mg

Men 25-65 1000 mg

Men over 65 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 (1oz.cheddar) 204mg

Ice Cream (8oz) 176 mg

Milk (8oz.2%) 284mg

Mustard Greens 64mg

Radish 14mg

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 1

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) 52mg

Baked Potato (with skin) 204mg

Broccoli (1 spear, cooked) 90mg

Cheese ( 1 oz. cheddar) 176 mg

Spinach (1 cup raw) 284mg

Ice Cream (8 oz.) 226mg

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 I ,'l ·· are finished serving milk, close the container IJ. think milk tastes best when it is cold. ~'

Answers to puzzle Yummy High Protein Fruit and Nut Sandwich

and put it back in the refrigerator. Most people~~'-~''

.. Across 3. nut

Down ----Wash your hands before you begin.

1 cup raisins

1 banana, cut into small pieces

113 cup crunchy peanut butter

8 slices of whole grain bread

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

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. lamb

2. cheese 11. tofu 4. turkey

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

Answers to Calcium Match Yogurt (8 oz.) Baked Potato (with skin) Broccoli ( l 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 20 mg 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 frrst turn.

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

1(/J...... ,

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

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.

1.:

~ "~: ~·· ~ ken

FINISH

--------------~

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

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

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

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

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

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

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

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

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

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

tl 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.

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

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

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

reprinted 2004 publication 348-927 fit; for …...yummy high protein fruit and nut sandwich and put...

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