PowerPoint prepared by:
Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National
Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides
nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find
out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO
employer and educational institution.
Developed
by EFNEP Staff from:
Updated research-based health and
nutrition information
Dietary
Guidelines For
Americans,
2010
MyPlate
Review: Get Moving!
Review: Plan, Shop, $ave
Plan, Shop, $ave
My Plate
Review:
Fruits & Veggies: Half Your Plate
Focus on fruits.
2 cups per day
Vary your veggies.
2 ½ cups per day
Review:
Make Half Your Grains Whole
Goal:
• Families choose at least half of their grains as
whole grains.
Make half your
grains whole.
6 ounces per day
Take Two Minutes
Share with a neighbor one of the ways you
added whole gains to a meal or snack since
last class. Share with the group if you’d like.
Get your calcium-rich
foods.
3 cups per day
Build Strong Bones
Goal:
• To get enough calcium from low-fat or non-fat dairy
foods or other foods high in calcium.
Build Strong Bones
• How has the kind or amount of milk you drink
changed since you were a child?
• What is your favorite food made with milk or
cheese?
Build Strong Bones
• If adults don’t get enough calcium, loss of calcium
from bones can result. This is called osteoporosis.
• Adults with osteoporosis have only the amount of
calcium of a 15 year old.
Build Strong Bones
• Getting enough calcium is important throughout the
life cycle.
• Children, teenagers, and pregnant women need
calcium to build strong bones.
• Adults need calcium to keep bones strong and
prevent loss of calcium in bones.
Image by www.webmd.com
Foods high in calcium
• Good sources of calcium are listed on the worksheet.
Foods high in calcium
• The recommendation for these foods is given in cup
equivalents.
• A cup equivalent is the amount of a food that has
about the same amount of calcium as a cup of milk.
• Milk contains vitamin D which works with calcium
because the calcium in them is more easily used by the
body than the calcium from other sources.
Foods high in calcium
Activity: Getting enough calcium
each day
Food Safety
with calcium foods
• Wash hands with warm water and soap before
preparing or eating food.
• Store dairy foods in the refrigerator. Never leave
them at room temperature for more than two hours.
• Do not eat cheese with mold.
Food Safety
with calcium foods
• Dink only pasteurized milk which has been processed
to kill germs. Do not drink unpasteurized (or raw) milk
or milk foods.
• If you are pregnant or immune-compromised, do not
eat soft cheese such as Mexican-style queso blanco
fresco, or feta cheese.
Saving money
• Compare prices. Store brands are often cheaper
than national brands.
• Buy milk in half gallons or gallons instead of smaller
sizes.
• Breastfeed your baby.
• If you formula feed your baby, compare prices for
the best buy.
• In some areas, non-fat and low-fat milk are cheaper
than whole milk. Compare prices for the best buy.
Parenting tip:
Let’s talk about our kids
• For children under one year old, breastfeed your baby
or use iron-fortified formula.
• For children one to two years old, doctors recommend
using whole milk. Do not use reduced-fat, low-fat or
non-fat milk. Children one to two years old need the fat
in whole milk for brain development.
• For Children two and over, doctors recommend using
reduced-fat milk, low-fat or non-fat milk. After two
years old, children usually eat a greater variety of foods
an no longer need to get the fat from whole milk.
A word about flavored milks
• Flavored milk is being advertised to children
and is appearing in supermarkets, vending
machines, and schools. These milks provide
calcium, protein, and all the other nutrients
in plain milk, but also contain sweeteners,
colorings, and flavorings.
• Unflavored milk should be the milk of
choice for children.
Activity: Milk label detective
Activity: Planning a breakfast
Review
Goal setting
Preview of next lesson
The next lesson is about protein
Thank you!
http://misskara.pbworks.com/w/page/52605167/MyPlate
Cut back on sodium and empty calories from solid
fats and added sugars.
• Drink water instead of sugary drinks.
• Eat sugary desserts less often.
• Make foods that are high in solid fats- such as cakes, cookies, ice
cream, pizza, cheese, sausages, and hot dogs- occasional choices, not
every day foods.
• Limit empty calories to less than 260 a day based on a 2000 calorie a
day diet.
Be physically active your way
• Pick activities you like and do each for at least 10 minutes at
a time.
• Every bit adds up, and health benefits increase as you spend
more time being active.
Children and adolescents: get 60 minutes a day or more a day.
Adults: get 2 hours and 30 minutes or more a week of activity
that requires moderate effort, such as brisk walking.
Remember:
Drink water any time.
Image from http://www.foodielovesfitness.com/wp-content/uploads/2014/05/glass-of-water.jpg
Water & Fruit or Seltzer-water & Fruits
Image from http://www.berkeleywellness.com/sites/default/files/400-06072007c.jpg
Switch to skim or 1% milk.
Look for a dollar bin at your Store.
Information prepared by:
Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National
Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides
nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find
out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO
employer and educational institution.