4125 Northwest 185 th Ave, Portland, OR, 97229 Dairy!! April 2013 2.5‐3 cups of dairy products a day!* All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat‐free or low‐fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium‐fortified soymilk (soy beverage) is also part of the Dairy Group. *4‐8 year olds recommended 2.5 cups per day, 9 years and older recommended 3 cups per day! Check your labels for added sugars and the amount of protein in each glass! **Silk Almond Milk, Silk Soymilk, 8 th Continental Soymilk, Silk Coconut Milk, Rice Dream Protein: Almonds are a great source of calcium and protein. However, looking at the labels of popular almond milk cartons, you can see that one 8‐ounce glass contains about 1‐2 grams of protein, while milk contains 8 grams. Do you have trouble digesting milk? Consider lactose free milk, or calcium‐fortified soymilk, which still contains a rich source of protein. **Silk Almond Milk, Silk Soymilk, 8 th Continental Soymilk, Silk Coconut Milk, Rice Dream Hidden sugars in alternative milk beverages can get tricky to spot. Check out this graph showing the amount of added sugar to some of your popular mil alternatives. Looking at the label of regular milk, you may notice an 8‐ounce glass has 12 grams of sugar, however this is natural sugar, not added. Look at the ingredients list for these words which all mean added sugars to your favorite drinks: all natural evaporated cane juice, sugar, fructose, sucralose, and cocoa. **Calcium‐fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.
2.5‐3 cups of dairy products a day!* All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat‐free or low‐fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium‐fortified soymilk (soy beverage) is also part of the Dairy Group. *4‐8 year olds recommended 2.5 cups per day, 9 years and older recommended 3 cups per day! Check your labels for added sugars and the amount of protein in each glass!
**Silk Almond Milk, Silk Soymilk, 8th Continental Soymilk, Silk Coconut Milk, Rice Dream Protein: Almonds are a great source of calcium and protein. However, looking at the labels of popular almond milk cartons, you can see that one 8‐ounce glass contains about 1‐2 grams of protein, while milk contains 8 grams. Do you have trouble digesting milk? Consider lactose free milk, or calcium‐fortified soymilk, which still contains a rich source of protein.
**Silk Almond Milk, Silk Soymilk, 8th Continental Soymilk, Silk Coconut Milk, Rice Dream Hidden sugars in alternative milk beverages can get tricky to spot. Check out this graph showing the amount of added sugar to some of your popular mil alternatives. Looking at the label of regular milk, you may notice an 8‐ounce glass has 12 grams of sugar, however this is natural sugar, not added. Look at the ingredients list for these words which all mean added sugars to your favorite drinks: all natural evaporated cane juice, sugar, fructose, sucralose, and cocoa. **Calcium‐fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may
provide calcium, but may not provide the other nutrients found in dairy products.
Healthier and Delicious Chocolate Brownies
Ingredients: • 1 ½ cups whole wheat flour • 2/3 cups unsweetened cocoa powder • 1 teaspoon baking powder • ¼ teaspoon salt • 2 cups sugar • 2/3 cup nonfat milk • 1 cup mashed avocado • ½ cup applesauce • 2 teaspoons vanilla extract • 1 extra large egg, lightly beaten Directions: Preheat oven to 350 degrees Fahrenheit. Spray 8x8inch square baking pan with nonstick cooking spray or line with parchment paper. Sift flour cocoa, sugar, baking powder and salt. Whisk together the avocado, applesauce, milk, vanilla, and egg. Fold into the dry ingredients. Pour into pan. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean. Be careful not to over bake. Allow brownies to cool in the pan before cutting into 2x2 inch squares. Enjoy! Additional Tips: Applesauce and avocado are great ways to eliminate added oils to baking recipes and add healthy fats from avocados, while still keeping baked foods moist. This is also a clever way to increase you and your child’s fruit and vegetable intake. Add your favorite chopped nuts (walnuts, pecans, or hazelnuts)! Serve these brownies with a tall glass of low fat or fat free milk and enjoy!
sized • 1 onion, chopped • 1 ½ teaspoons garlic powder • 1 tablespoon oil • 2 cans (15.5 ounces each) white beans, rinsed and
drained • 1 can (14.5 ounces) low sodium chicken broth • 2 cans (4 ounces each) chopped mild green chilies • 1 teaspoon ground cumin • 1 teaspoon dried oregano leaves • ½ teaspoon pepper • ¼ teaspoon cayenne pepper • 1 cup (8 ounces) nonfat sour cream • ½ cup non‐fat milk • ¼ cup diced green onions Directions: Heat oil in a large saucepan; sauté the chicken, onion and garlic powder until chicken is no longer pink. Add the beans, broth, chilies and seasonings. Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes. Remove from the heat; stir in sour cream and milk. Top with diced green onions and enjoy! Refrigerate leftovers within 2 hours. Additional Tips: Don't have chicken? Use turkey! Add additional vegetables, such as bell peppers, spinach, and/or carrots.
April 2013 Nam id velit non risus consequat iaculis.
Dairy Tracking Sheet!! Make a friendly competition out of your Dairy munching! Keep track of the Dairy you eat every day this month and watch it add up to a healthier you!!
Family Meals Tracking Sheet! Families that eat together (even every once in awhile) tend to eat healthier! Plus, sitting down to breakfast, lunch, dinner or even snack together will help you check‐in with each other. See how often you can eat as a family!!
