Get Your Calcium-Rich Foods

1. Get Your Calcium-Rich Foods A Look at MyPyramid Milk Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

2. New “Milk” Group • “Dairy Group” has been replaced with the “Milk Group” and includes: • Milk • Yogurt • Cheese • Foods with small calcium amounts are no longer included

3. Much Needed Milk • Needed for strong bones, teeth and muscles • Drinking milk can help burn body fat as part of a reduced-calorie diet • Milk provides 9 essential nutrients

4. MyPyramid • Specific for your needs • Age, gender and activity level • “Servings” are in cups

5. Get Enough Dairy in 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 like pudding made with milk or yogurt smoothies

6. Make Smart Dairy Choices • Drink fat-free milk to reduce daily fat intake • Have fat-free or low-fat yogurt or other dairy products to reduce fat intake

7. Keep Your Dairy Products Safe • Avoid raw milk or any 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

8. Lactose Intolerant? • Choose lactose-free alternatives • Consume the enzyme lactase before consuming milk products • Try calcium-fortified or alternative calcium-containing foods • Consider a calcium supplement

9. Daily Recommendations* * For those who get less than 30 minutes of physical activity

10. Daily Recommendations

11. For Additional Information • Visit www.MyPyramid.gov to personalize your food pyramid plan • Visit www.3aday.org for information on milk products • Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information