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Milk is good for your bones
MyPlate

• All dairy products
  belong to the Dairy
  Group of MyPlate.
What does ‘Dairy’ mean?
• Dairy group includes all milks, including
  lactose-free and lactose-reduced products and
  fortified soy beverages, yogurts, frozen
  yogurts, dairy desserts, and cheeses.
What Nutrients are Found in
      Dairy Products?

Calcium
Vitamin D
Vitamin A
Magnesium
Zinc
Protein
Calcium
  • We use the calcium
    that we get from dairy
    products to build our
    bones, help our blood
    clot, make sure our
    nerves work well, and
    help build strong
    muscles.
What if I am lactose intolerant?
• If you are lactose intolerant, you can still have
  dairy foods like yogurt and cheese and milk
  where lactose is removed.
• If you cut back on milk, you must make sure
  that you get enough calcium from other
  sources such as fruits and vegetables, nuts,
  and dried beans.
Other Ways to Get Calcium

                   Spinach
                Turnip Greens
                   Broccoli
                  Dry Beans
                Supplements
How Much Should I Have?


       Recommended Daily Allowance
              Of Calcium
      Adults            1200 milligrams
      Children          1300 milligrams
Ways to Reach Your
                 1200 or 1300 a day!
                         Daily Total of Calcium Intake
              Food                                Milligrams of Calcium
     1 pancake at breakfast                              100 milligrams
   1 glass of milk at breakfast                          300 milligrams
1 sandwich with cheese at lunch                          200 milligrams
     1 glass of milk at lunch                            300 milligrams
  1 cup of ice cream for dessert                         200 milligrams
1 string cheese as a snack at night                      200 milligrams
              Total                                  1300 milligrams
What are the Best Sources
                   of Calcium?
                                            200 mg/1 ounce




         Milk                  Cheese



300 mg/cup



                   Yogurt
                             90 mg/1 cup   Greens
    400 mg/cup
Recap
• Dairy products have many nutrients including
  calcium, protein, and other minerals.
• Dairy products are the best sources of
  calcium.
• If you are lactose intolerant, you can still
  consume dairy products, and there are
  vegetable sources that are high in calcium.
• We should consume about 1300 mg of
  calcium/day.
Mission:
                        To promote healthier lives through research and education in
                        nutrition and preventive medicine.

                        The Pennington Center has several research areas, including:
                        Clinical Obesity Research
Authors:                Experimental Obesity
                        Functional Foods
Heli Roy, PhD, RD       Health and Performance Enhancement
                        Nutrition and Chronic Diseases
Beth Kalicki            Nutrition and the Brain
                        Dementia, Alzheimer’s and healthy aging
                        Diet, exercise, weight loss and weight loss maintenance
Division of Education
                        The research fostered in these areas can have a profound impact on
Pennington Biomedical   healthy living and on the prevention of common chronic diseases,
Research Center         such as heart disease, cancer, diabetes, hypertension and
                        osteoporosis.
                        The Division of Education provides education and information to the
                        scientific community and the public about research findings, training
10/10                   programs and research areas, and coordinates educational events for
                        the public on various health issues.
                        We invite people of all ages and backgrounds to participate in the
                        exciting research studies being conducted at the
                        Pennington Center in Baton Rouge, Louisiana. If you would like to
                        learn more, visit the clinical trials web page at www.pbrc.edu or call
                        (225) 763-3000.

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Importance of dairy

  • 1. Milk is good for your bones
  • 2. MyPlate • All dairy products belong to the Dairy Group of MyPlate.
  • 3. What does ‘Dairy’ mean? • Dairy group includes all milks, including lactose-free and lactose-reduced products and fortified soy beverages, yogurts, frozen yogurts, dairy desserts, and cheeses.
  • 4. What Nutrients are Found in Dairy Products? Calcium Vitamin D Vitamin A Magnesium Zinc Protein
  • 5. Calcium • We use the calcium that we get from dairy products to build our bones, help our blood clot, make sure our nerves work well, and help build strong muscles.
  • 6. What if I am lactose intolerant? • If you are lactose intolerant, you can still have dairy foods like yogurt and cheese and milk where lactose is removed. • If you cut back on milk, you must make sure that you get enough calcium from other sources such as fruits and vegetables, nuts, and dried beans.
  • 7. Other Ways to Get Calcium  Spinach  Turnip Greens  Broccoli  Dry Beans  Supplements
  • 8. How Much Should I Have? Recommended Daily Allowance Of Calcium Adults 1200 milligrams Children 1300 milligrams
  • 9. Ways to Reach Your 1200 or 1300 a day! Daily Total of Calcium Intake Food Milligrams of Calcium 1 pancake at breakfast 100 milligrams 1 glass of milk at breakfast 300 milligrams 1 sandwich with cheese at lunch 200 milligrams 1 glass of milk at lunch 300 milligrams 1 cup of ice cream for dessert 200 milligrams 1 string cheese as a snack at night 200 milligrams Total 1300 milligrams
  • 10. What are the Best Sources of Calcium? 200 mg/1 ounce Milk Cheese 300 mg/cup Yogurt 90 mg/1 cup Greens 400 mg/cup
  • 11. Recap • Dairy products have many nutrients including calcium, protein, and other minerals. • Dairy products are the best sources of calcium. • If you are lactose intolerant, you can still consume dairy products, and there are vegetable sources that are high in calcium. • We should consume about 1300 mg of calcium/day.
  • 12. Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Authors: Experimental Obesity Functional Foods Heli Roy, PhD, RD Health and Performance Enhancement Nutrition and Chronic Diseases Beth Kalicki Nutrition and the Brain Dementia, Alzheimer’s and healthy aging Diet, exercise, weight loss and weight loss maintenance Division of Education The research fostered in these areas can have a profound impact on Pennington Biomedical healthy living and on the prevention of common chronic diseases, Research Center such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training 10/10 programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to learn more, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

Editor's Notes

  1. Say: Dairy products are important for building healthy bones and for maintaining a healthy weight. Dairy is also beneficial for your teeth and gums because it can reduce your risk for gum disease. Does anyone know some vitamins or minerals commonly associated with dairy products?
  2. Say: All dairy products belong to the Dairy Groupof MyPlate. All milks, yogurts, frozen yogurts, dairy desserts, cheeses (except cream cheese), including lactose-free and lactose-reduced products. Most choices should be fat-free or low-fat. Calcium-fortified soy beverages are an option for those who want a non-dairy calcium source.
  3. Say: We already heard about calcium, but dairy products have many other nutrients other than calcium. They have vitamin D, vitamin A, magnesium, zinc, and protein. All of which are necessary in our daily diet for us to have energy, to grow, and to fight infection.
  4. Say: Calcium is important because our bodies use the calcium we get from dairy products to help build our bones, promote blood clotting, make sure our nerves work well, and help to build strong muscles.
  5. Say: If you are lactose intolerant, this should still not prevent you from having select dairy foods like yogurt and cheese. Alternate forms are available, such as soy milk and even almond milk. You must make sure that you get enough calcium from other sources such as fruits and vegetables, nuts, and dried beans.
  6. Say: Green leafy vegetables, such as spinach, turnip greens, and broccoli are excellent sources of Calcium. Use these in addition to dairy products to ensure that you have the recommended daily intake of Calcium. Calcium supplements can also be taken to make sure that individuals get enough calcium every day.
  7. Say: For adults, the recommended daily allowance of calcium is 1200 milligrams. For children, 1300 milligrams is recommended. Just remember, one glass of milk has about 300 milligrams of Calcium.
  8. Say: Let’s look at a day’s food intake to see how we could get enough calcium in a day. Let’s say for breakfast you have one pancake (100 milligrams), you have1 glass of milk with it (300 milligrams). You have already had 400 milligrams. If you have a sandwich with cheese for lunch (200 milligrams) and a glass of milk, (300 milligrams) you have had 900 milligrams already. If you then have 1 cup of ice cream (200 milligrams) when you get home from school, and then later 1 string cheese for snack, you have had a Total of 1300 milligrams a day. And that is listing only the