S TART S MART WITH O UR F OOD G ROUPS : D AIRY AND G RAINS Health Promotion Program

H OW MANY GLASSES OF MILK DO YOU DRINK PER WEEK ?

H OW MANY SERVINGS OF DAIRY PRODUCTS DO YOU EAT PER WEEK ?

H OW MANY TIMES DO YOU EAT BREADS, PASTA, RICE, OATMEAL, OR CRACKERS PER WEEK ?

G RAINS What is in the grain group? Rice Oatmeal Breads Crackers Pasta Ready to eat breakfast cereals Try whole grains

R ECOMMENDATIONS Eat 3-4 ounces per day What counts as an ounce of grains? ½ cup of cooked oatmeal or 1 packet of oatmeal 1 small biscuit ½ english muffin ½ cup cooked rice ½ cup cooked pasta 1 slice of bread Each is 1 ounce, you need 3-4 ounces per day

N UTRIENTS Whole grains have fiber, B vitamins, and some minerals (iron, magnesium, and selenium). Fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories

T IPS TO HELP YOU EAT WHOLE GRAINS Substitute whole grain products for refined grains. Example: Eating whole wheat bread instead of white bread. Example: Eating brown rice instead of white rice Experiment by substituting whole wheat flour in pancake, waffle, muffin, and bread recipes. Use ½ the amount of flour as wheat flour Add whole grain flour or oatmeal when making cookies or other baked treats

W HAT TO LOOK FOR ON THE FOOD LABEL Look on the ingredients list for: Brown rice Oatmeal Whole oats Whole wheat Whole rye Wild rice

W HAT TO LOOK FOR ON THE FOOD LABEL Food labeled with multi-grain, 100% wheat, cracked wheat, seven-grain, or bran are usually not whole-grain products.

D AIRY What is in the dairy group? Milk Cheese Yogurt Pudding Ice Cream

R ECOMMENDATIONS Eat/Drink 3 cups per day What counts as a cup in the dairy group? 1 cup of milk (8 ounces) 1 cup/container of yogurt 1/3 cup of shredded cheese 1 cup pudding

N UTRIENTS Dairy products have calcium, potassium, and vitamin D. Nutrients are good for: building bones and teeth and in maintaining bone mass help to maintain healthy blood pressure Choosing foods from the milk group that are high in saturated fats and cholesterol can have health implications. Preventing health complications choose low fat or fat free dairy foods.

T IPS TO HELP YOU INCLUDE DAIRY Include milk as a beverage at meals Choose fat free or low fat milk Add fat free or low fat milk to cereals Use fat free or low fat milk when making condensed soups Have a fat free or low fat yogurt as a snack Make fruit smoothies Top cut fruit with yogurt for a quick dessert Top casseroles, soups, stews, or vegetables with shredded cheese

S ERVING S IZES 1 cup 1 teaspoon

L ETS U SE O UR H ANDS Tablespoon 3 ounces

R EFERENCES