myplate - get your calcium-rich foods

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