terms & definitions. 1992 - old food guide pyramid
TRANSCRIPT
Lesson 1
Terms & Definitions
1992 - Old Food Guide Pyramid
2005 - New Food Guide Pyramid“MyPyramid”
What’s in the milk group?
Milk Yogurt Cheese Milk-based
Desserts
MilkFat-free (skim)Low-fat (1%)Reduced-fat (2%)Whole milk
Flavored chocolate milkFlavored strawberry milk
Lactose reduced milksLactose free milks
YogurtFat-free
Low-fat
Reduced-fat
Whole milk yogurt
CheeseHard Natural Soft CheeseCheese - Ricotta- Cheddar - Cottage Cheese- Mozzarella- Swiss Processed Cheese
- Parmesan - American
Milk-BasedDessertsPuddings
made with milk
Ice Milk
Frozen Yogurt
Ice Cream
Milk products provide 9 essential nutrients:Calciu
mPotassium
Phosphorus
Vitamin A
Vitamin D
Vitamin B12
RiboflavinNiacin
Protein
Milk products provide essential nutrients:
Macronutrients
Micronutrients
Protein
Fat
Carbohydrate
Macronutrients:
ProteinMilk and Cheese:• Caseinso Primary group of milk proteino Found in cows milk and cheese
• 1 cup of whole, reduced-fat (2%), low-fat (1%), and skim milk all contain 8 grams of protein
• The amount of protein in cheese varies depending on the type of cheese and the type of milk it was made from
Yogurt:
• The protein in yogurt
varies with brand and flavor, but generally ranges from 8-13 grams per 8 ounces
Protein
FatWhy is it important to make fat-free or low-fat choices from the milk group?
o Choosing foods from the milk group that are high in saturated fats and cholesterol can have health implications
o Diets high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease.
o Many cheeses, whole milk, and products made from them are high in saturated fat
o To help keep blood cholesterol levels healthy, limit the amount of these foods you eat
o A high intake of fats makes it difficult to avoid consuming more calories than are needed.
CarbohydratesSugar:
o Lactose - natural sugar found in milko Lactose = glucose + galactoseo Lactase is an enzyme that breaks down lactose in the gut•Most people have lactase in their small
intestine which splits the bond between glucose and galactose to allow the lactose to be properly digested
o Lactose intolerance
Vitamins
Minerals
Micronutrients:
Vitamins:Function:
- Vitamins are natural substances found in plants and animals and must be obtained from the diet. Vitamins are needed to help regulate and support chemical reactions in the body.
There are two types of vitamins: 1.) Water-soluble 2.) Fat-soluble
- B Vitamins - Vitamin A- Vitamin C - Vitamin D
- Vitamin E - Vitamin K
Vitamins in Milk Products:Vitamin A
Vitamin D
B Vitamins
Vitamin A
Function:oVisiono Growth and development of many
types of tissueso Immunity
Sources:o Fat-free, low-fat, and reduced-fat milk are all
fortified with vitamin Ao Specific food rich in vitamin A• Fat-free milk, 1 cup 150 micrograms• Cheddar cheese, 1 oz 78 micrograms
Vitamin D
Function: - Maintain normal calcium metabolism- Regulate levels of calcium and phosphorus
in the body- Bone Mineralization
Two sources of vitamin D:- Vitamin D from the diet- Vitamin D from the sunlight
Vitamin D
Whole milk All provide 25%2% reduced-fat milk of your daily 1% low-fat milk needs based onSkim milk a 2000 calorie diet
o All milk and products made from milk are allowed to be fortified in the US
o Some brands of yogurt are fortified
o Other dairy products made from milk, such as cheese and ice cream, are generally not fortified but contain small amounts of vitamin D
B Vitamins:
Vitamin B2 - riboflavin
Vitamin B3 - niacin
Vitamin B12
Niacin
Function:
- Metabolism of carbohydrates, protein, and fat- The precursor of niacin is tryptophan which
can be synthesized into niacin by the body
Sources:o Milk is a good source• Milk is actually low in niacin, but high in tryptophan
Riboflavin
Function: o Metabolism of carbohydrates, protein, and fat
Sources:o One-quarter of the riboflavin in our diets
comes form milk products o Specific foods rich in riboflavin:• Low-fat milk • Fat-free milk• Cottage cheese
Vitamin B12
Function: o Metabolism of folateo Maintaining the nervous system
Sources:o Only found in animal products • Dairy products are a good source
o Specific foods rich in vitamin B12• Plain yogurt, 1 cup 1.4 micrograms• 1% milk, 1 cup 0.9 micrograms
Minerals:Function: o Does not yield energyo Critical players in:• Nervous system function• Water balance• Structural systems
There are two types of minerals:1.) Major minerals2.) Trace minerals
Minerals:
Calcium
Potassium
Phosphorus
Function:
oBuilding bones and teethoMaintaining bone massoMuscle contractionoBlood clottingoMaintenance of cell
membranesoNerve transmission
Calcium (Ca)
Calcium (Ca)
Sources: o Milk
o Fat-free (skim) milk 1 cup 306 mg Cao 1% low-fat milk 1 cup 290 mg Cao 2% reduced fat milk 1 cup 285 mg Cao Low-fat chocolate milk 1 cup 288 mg Cao Buttermilk, low-fat 1 cup 284 mg Ca
o Yogurto Plain, non-fat 8 oz. 452 mg Cao Plain, low-fat 8 oz. 415 mg Cao Fruit, low-fat 8 oz. 345 mg Ca
o Cheeseo Swiss cheese 1.5 oz 336 mg Cao Provolone cheese 1.5 oz 321 mg Cao Mozzarella cheese 1.5 oz 311 mg Cao Cheddar cheese 1.5 oz 307 mg Cao Blue cheese 1.5 oz 225 mg Ca
Function:
o Normal kidney functiono Critical to heart functiono Plays a key role in skeletal and
smooth muscle contractiono Regulates fluido Transmission of nerve impulseso Blood pressure regulationo Stroke prevention
Potassium (K)
Sources:
o Milk is a key source in the American Diet• An 8 oz serving of milk provides about 350-400 mg of potassium• Three to four servings of milk a day provides
1050-1600 mg of potassium, up to a third of the potassium recommendation
Potassium (K)
Phosphorus (P)Function:
o 80% is found in the bones and teetho 20% is found in every cell of the body
Sources:
o Milk, cheese and yogurt are all good sources
o Specific foods rich in phosphorus• Plain yogurt, 1 cup 350
mg• Swiss cheese, 2 oz 345
mg• Cheddar cheese, 1.5 oz 220
mg• American cheese, 1 slice 155
mg• 1% milk, 1 cup 235
mg
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