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What are dairy foods?
Dairy foods are foods that contain milk, such as: yogurt, milk, ice cream and cheese.
W hich ones are low in fat?
Why do you need to eat dairy foods?
Dairy foods have SO many good things for your body:
Calcium and Vitamin D for strong bones. Protein for healthy skin and bones. Vitamin B-12 helps your blood cells divide properly. Vitamin A and Riboflavin keep your eyes and skin healthy. Potassium helps your muscles work well
The calcium in dairy foods is so very important at your age:.
How much calcium does a 10-12 year old need?
Calcium is so very important but kids your age are not getting enough! One 8-ounce glass of milk has 300 mg of calcium. 3 servings of dairy food a day from the Milk, Yogurt and Cheese Group give you all the calcium you need for one day. Everyday a child your age should have about 1300 mg of calcium needed for normal growth.
Where can you find calcium?
How can you eat 3 servings of dairy food everyday?
When having breakfast consider...
Cereal and low-fat milk. Yogurt with fresh or dried fruit. Drink orange juice that has added calcium. Add milk instead of water to oatmeal.
When eating lunch try these ideas...
Drink low-fat milk or chocolate milk not soda. Add a slice of low-fat cheese to your sandwich. Pack low-fat yogurt in your lunch box. Make a mini-pizza with cheese.
When having your dinner try this...
Make a salad with dark greens such as spinach. Put low-fat shredded cheese on top of your salad or main course, if possible. Have another green vegetable such as broccoli.
For healthy low-fat snacks try this...
Eat low-fat yogurt with fresh or dried fruit. Try a flavored low-fat milk like chocolate or strawberry. Have a pudding made with low-fat milk. Dip your fruit into yogurt.
What if dairy foods hurt your stomach?
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