classroom materials - Millbrae School District

ELLYN SATTER’S DIVISION OF RESPONSIBILITY IN FEEDING
Parents provide structure, support and opportunities. Children choose how much
and whether to eat from what the parents provide.
The Division of Responsibility for Infants:
• The parent is responsible for what
• The child is responsible for how much (and everything else)
The parent helps the infant to be calm and organized and feeds smoothly, paying
attention to information coming from the baby about timing, tempo, frequency and
amounts.
The Division of Responsibility for Toddlers through Adolescents
• The parent is responsible for what, when, where
• The child is responsible for how much and whether
Parents’ Feeding Jobs:
• Choose and prepare the food
• Provide regular meals and snacks
• Make eating times pleasant
• Show children what they have to learn about food and mealtime behavior
• Not let children graze for food or beverages between meal and snack times
• Let children grow up to get bodies that are right for them
Fundamental to parents’ jobs is trusting children to decide how much and whether
to eat. If parents do their jobs with feeding, children will do their jobs with eating:
Children’s Eating Jobs:
• Children will eat
• They will eat the amount they need
• They will learn to eat the food their parents eat
• They will grow predictably
• They will learn to behave well at the table
© 2007 Ellyn Satter. For a further explanation of the division of responsibility, see any of Ellyn
Satter's four books; Your Child’s Weight: Helping Without Harming, Child of Mine: Feeding With
Love and Good Sense, Secrets of Feeding a Healthy Family, or How To Get Your Kid To Eat... But
Not Too Much. May be reproduced for free distribution only. May not be modified in any way. Credit
and further information lines must appear on each copy. For information on Ellyn Satter’s materials
and programs, see www.EllynSatter.com or call 800-808-7976.
What Will I Do Differently?
Making Meals Matter
1.
These are new foods I can add to my shopping list to serve my
family at meal and snack time to round out healthy food choices*:
For your School-age Child
Milk & Milk Products (Dairy) 2-3 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Vegetables 2 1/ 2 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Fruits 1
1/
2
-2 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Grains 6 ounces a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Meat & Beans (Protein) 5-5 1/ 2 ounces a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ This program aligns with the
2010 Dietary Guidelines.
It is one of many nutrition
education resources offered
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
by Dairy Council of California
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
*based on an 1800-2000 calorie diet. Your child may need more or less based on their growth rate and activity level.
for students and adults to
2.
additional resources,
These are ways I can encourage my family and myself to engage
in more physical activity:
improve eating habits.
For more information and
visit HealthyEating.org.
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
3.
I will try to better establish these healthy habits in my child by
[check all that apply]:
serving healthy snacks to my child
serving my child breakfast each morning
making healthier choices at fast-food or other restaurants
preparing meals and snacks with my child at home
serving higher-calorie, high-fat foods less
often or in smaller amounts
other _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
A Guide for Busy Parents
© 2004 Dairy Council of California
Rev. 2012
HealthyEating.org
X210/434,000/07-12/TOP
Parents Named Most Important Influence in Their Children’s Lives!
Did you know that YOU are the most important influence in your child’s life? Your child watches and imitates
your behaviors—both positive and negative—which include your daily food and physical activity choices.
What Does Healthy Eating for My Child Mean?
Each of the five food groups contributes specific nutrients necessary for children’s growth and development.
Children need to eat a variety of food from each group every day to form the basis of a healthy diet:
Take a minute to think about your own eating and exercise choices each day. Do you send healthy or unhealthy
messages to your child?
MILK & MILK PRODUCTS (Dairy)
provide calcium, vitamin D and potassium for strong teeth
and bones; good source of protein, magnesium and vitamin A
GRAINS
provide B-vitamins for energy to support activity and
growth
This booklet provides the basics of preparing healthy meals and snacks for your child. Using the plan on the
back page will guide your decisions and make planning healthy meals easier. If you suspect that your child has
a serious health or nutrition condition, check with your doctor or consult a registered dietitian.
VEGETABLES
provide vitamins A and C and fiber to protect eyesight,
help the immune system and for good digestion
MEAT & BEANS (Protein)
provide protein, iron and zinc for developing muscles,
healthy blood and growth needs
FRUITS
provide vitamin C and fiber to help the immune system,
heal wounds and for good digestion
Childhood, Ages 6 Through 12:
A Foundation of Healthy Habits
Get a picture of your family’s lifestyle habits:
USUALLY RARELY
Our family shares meals together at least once each day.
I encourage my child to eat a wide variety of foods.
I ensure that my child has breakfast each morning.
I encourage my child to be physically active every day.
I set a good example for my child by making healthy lifestyle choices
myself, both in foods I select and with physical activity.
How did you do? If you answered “usually” to most of these questions, you are
teaching your child healthy habits that will last a lifetime – keep up the good
work! If you answered “rarely” to any of these questions, you are missing an
opportunity to teach your child about healthy eating and lifestyle behaviors.
Healthy Messages:
You eat a healthy breakfast
every morning.
You drink milk and water
each day and have soda
only as an occasional treat.
You explain to your child that there
are no such things as “good” and
“bad” foods; all foods can be a part
of a healthy eating plan.
Your family shares meals together at
least once each day.
During family meal times, you turn
off the television, cell phones and
other electronic gadgets.
You have simple and quick recipes
for healthy meals on hand for those
days when you’re rushed for time.
You incorporate exercise into your
daily routine (e.g., biking, walking
the dog, playing catch or outdoor
games with your child). Aim for
30-60 minutes each day.
If my child is taking a multivitamin, does
it really matter what he or she eats?
Building stronger bones
In spite of their smaller bodies, children 4-8
need as much as and those 9-18 need more
calcium than adults. Children short on calcium are at
higher risk for breaking bones and may have weaker
bones as adults.
A daily vitamin/mineral supplement may seem like
“insurance” that your child is getting enough nutrients,
but there are other compounds in foods that are
necessary for good health. If your child does take
a vitamin/mineral supplement, make sure that it
provides no more than 100 percent of the Dietary
Reference Intakes (DRI) – more than this can be
harmful.
The primary source of calcium in the American diet is
milk and milk products. Some dark green vegetables,
such as broccoli, collards and kale contain calcium,
as well as some types of tofu and certain corn tortillas.
Calcium-fortified foods are readily available, but may
not provide the full package of nutrients needed for
building strong bones.
Are vegetarian diets appropriate
for children?
Generally, vegetarian diets that include
milk products and eggs can meet the needs of
growing children if they consume the recommended servings for each food group outlined on
the next page.
Food allergies
Common food allergens include eggs, fish, milk,
wheat, shellfish, soybeans, peanuts and tree nuts
such as almonds, pecans and walnuts. Childhood
allergies to eggs, milk, soy and wheat are commonly
outgrown but peanut allergies are almost never outgrown.
When choices are
restricted solely to
plant-based foods, you
will need to consult
your child's doctor or a
registered dietitian to
make sure your child is
getting enough calories
and important nutrients,
including vitamin B-12,
iron, zinc and calcium
needed for growth and
development.
Food allergies affect about four to six percent of
young children in the U.S. It is important to have a
physician diagnose a suspected food allergy.
Lactose intolerance
Some children experience stomach discomfort from digesting lactose, the sugar
found in milk. Yogurt and some hard cheeses, such
as cheddar, are usually easier to digest. Drinking
milk with meals or snacks, or drinking smaller
amounts of milk at a time may help. For those with
a severe intolerance, lactose-reduced dairy foods
are available in most grocery stores. If you believe your
child is lactose intolerant, consult your child's doctor
or a registered dietitian for further advice.
2
3
Parents Named Most Important Influence in Their Children’s Lives!
Did you know that YOU are the most important influence in your child’s life? Your child watches and imitates
your behaviors—both positive and negative—which include your daily food and physical activity choices.
What Does Healthy Eating for My Child Mean?
Each of the five food groups contributes specific nutrients necessary for children’s growth and development.
Children need to eat a variety of food from each group every day to form the basis of a healthy diet:
Take a minute to think about your own eating and exercise choices each day. Do you send healthy or unhealthy
messages to your child?
MILK & MILK PRODUCTS (Dairy)
provide calcium, vitamin D and potassium for strong teeth
and bones; good source of protein, magnesium and vitamin A
GRAINS
provide B-vitamins for energy to support activity and
growth
This booklet provides the basics of preparing healthy meals and snacks for your child. Using the plan on the
back page will guide your decisions and make planning healthy meals easier. If you suspect that your child has
a serious health or nutrition condition, check with your doctor or consult a registered dietitian.
VEGETABLES
provide vitamins A and C and fiber to protect eyesight,
help the immune system and for good digestion
MEAT & BEANS (Protein)
provide protein, iron and zinc for developing muscles,
healthy blood and growth needs
FRUITS
provide vitamin C and fiber to help the immune system,
heal wounds and for good digestion
Childhood, Ages 6 Through 12:
A Foundation of Healthy Habits
Get a picture of your family’s lifestyle habits:
USUALLY RARELY
Our family shares meals together at least once each day.
I encourage my child to eat a wide variety of foods.
I ensure that my child has breakfast each morning.
I encourage my child to be physically active every day.
I set a good example for my child by making healthy lifestyle choices
myself, both in foods I select and with physical activity.
How did you do? If you answered “usually” to most of these questions, you are
teaching your child healthy habits that will last a lifetime – keep up the good
work! If you answered “rarely” to any of these questions, you are missing an
opportunity to teach your child about healthy eating and lifestyle behaviors.
Healthy Messages:
You eat a healthy breakfast
every morning.
You drink milk and water
each day and have soda
only as an occasional treat.
You explain to your child that there
are no such things as “good” and
“bad” foods; all foods can be a part
of a healthy eating plan.
Your family shares meals together at
least once each day.
During family meal times, you turn
off the television, cell phones and
other electronic gadgets.
You have simple and quick recipes
for healthy meals on hand for those
days when you’re rushed for time.
You incorporate exercise into your
daily routine (e.g., biking, walking
the dog, playing catch or outdoor
games with your child). Aim for
30-60 minutes each day.
If my child is taking a multivitamin, does
it really matter what he or she eats?
Building stronger bones
In spite of their smaller bodies, children 4-8
need as much as and those 9-18 need more
calcium than adults. Children short on calcium are at
higher risk for breaking bones and may have weaker
bones as adults.
A daily vitamin/mineral supplement may seem like
“insurance” that your child is getting enough nutrients,
but there are other compounds in foods that are
necessary for good health. If your child does take
a vitamin/mineral supplement, make sure that it
provides no more than 100 percent of the Dietary
Reference Intakes (DRI) – more than this can be
harmful.
The primary source of calcium in the American diet is
milk and milk products. Some dark green vegetables,
such as broccoli, collards and kale contain calcium,
as well as some types of tofu and certain corn tortillas.
Calcium-fortified foods are readily available, but may
not provide the full package of nutrients needed for
building strong bones.
Are vegetarian diets appropriate
for children?
Generally, vegetarian diets that include
milk products and eggs can meet the needs of
growing children if they consume the recommended servings for each food group outlined on
the next page.
Food allergies
Common food allergens include eggs, fish, milk,
wheat, shellfish, soybeans, peanuts and tree nuts
such as almonds, pecans and walnuts. Childhood
allergies to eggs, milk, soy and wheat are commonly
outgrown but peanut allergies are almost never outgrown.
When choices are
restricted solely to
plant-based foods, you
will need to consult
your child's doctor or a
registered dietitian to
make sure your child is
getting enough calories
and important nutrients,
including vitamin B-12,
iron, zinc and calcium
needed for growth and
development.
Food allergies affect about four to six percent of
young children in the U.S. It is important to have a
physician diagnose a suspected food allergy.
Lactose intolerance
Some children experience stomach discomfort from digesting lactose, the sugar
found in milk. Yogurt and some hard cheeses, such
as cheddar, are usually easier to digest. Drinking
milk with meals or snacks, or drinking smaller
amounts of milk at a time may help. For those with
a severe intolerance, lactose-reduced dairy foods
are available in most grocery stores. If you believe your
child is lactose intolerant, consult your child's doctor
or a registered dietitian for further advice.
2
3
Shopping for Foods to Grow On
Grains
Fruits
6 ounces a day
at least half whole grains
1 portion = 1 ounce
1 ounce = 1 slice whole-grain bread,
1
/2 cup oatmeal, rice or pasta,
1 cup dry cereal
11/2 cups a day
Milk & Milk Products (Dairy)
2 1/2 cups a day for 6-8 year olds
3 cups a day for 9-12 year olds
1 portion = 1 cup milk,
1 cup yogurt,
11/2 ounces hard cheese,
2 ounces processed cheese
1.
To decide if your child is eating enough
nutritious foods, put a CHECK
by the
foods your child usually eats on most days.
fat-free milk c cheese
fat-free chocolate or
c custard or flan
other flavored milk
c frozen yogurt
low-fat cheese
c hot chocolate made
low-fat cottage cheese with milk
low-fat milk (1%)
c ice cream
mozzarella or c low-fat (1%) string cheese chocolate or other
c nonfat yogurt flavored milk
c reduced-fat cheese
c milkshake
c pudding
c reduced-fat milk (2%)
c whole milk
c
c
c
c
c
c
•
Foods in bold text are lower in calories
than foods that are not.
2.
Look at the bottom of each food list; note if
you checked “NO” and CIRCLE:
•new foods you plan to offer your child.
your child now eats as a reminder
•ftooods
serve them more often.
3.
Look at the foods you have circled. Think
about when you will serve these foods.
Mealtimes? Snack times?
1 portion = 1 large fruit,
1 cup fruit,
1 cup 100% fruit juice,
1
/2 cup dried fruit
Fresh or frozen fruits
c apple
c apricot
c banana
c berries
c cantaloupe
c cherries
c fruit cocktail
c grapefruit
c grapes
c honeydew
c kiwi
c mango
c orange
c bagel
c bread, whole-grain or
enriched white
c cereal, whole-grain
c crackers
c English muffin
c graham cracker
c grits
c hamburger or hot
dog bun
c Mexican sweet bread
c oatmeal or other hot
cereal
c pasta or noodles
c popcorn
c pita bread
c papaya
c peach, nectarine
c pear
c pineapple
c plum
c tangerine
c watermelon
cavocado
c canned fruit in syrup
c fruit juice (100%)
c raisins and other dried
fruit
Does your child eat at least 11/2 cups a day?
c yes c no
c
c
c
c
c
pretzels
rice, brown or white
rice cakes
roll
tortilla, corn or flour
cbiscuit
c cereal, sugar-coated
ccornbread
c French toast
c granola, granola bar
cmuffin
cpancake
c pizza crust
cpolenta
c ramen noodles
cwaffle
Does your child eat at least 6 ounces a day?
c yes c no
Does your child eat at least 21/2 -3 cups a day?
c yes c no
Be sure to add the foods you have circled to
your shopping list … and do not forget to
add those foods you run out of often!
Vegetables
2 1/2 cups a day
1 portion = 1 cup raw or
cooked vegetables,
2 cups leafy greens,
1 cup of juice
Combination Foods
Many foods your child eats include foods from more
than one food group.
Spaghetti = n
oodles + tomato sauce + cheese + ground meat
Fresh, frozen or canned
c artichoke
c asparagus
c bean sprouts
c beans - pinto, black,
lentils
c bok choy
c broccoli
c cabbage
c carrot
c cauliflower
c celery
c corn
c cucumber
c green beans
c greens - collard,
mustard, kale
c lettuce
c mixed vegetables
c
c
c
c
c
c
c
c
c
c
c
c
mushrooms
okra
peas
pepper
salsa
spinach
squash
sweet potato or yam
tomato, tomato sauce
vegetable juice
vegetable soup
zucchini
c oven-baked French fries
c hash browns
c potato
c tempura vegetables
Meat & Beans (Protein)
5 ounces a day
Extras
1 portion = 2-3 ounces cooked meat,
poultry or fish
1
1 ounce meat = /4 cup dried beans,
1 egg,
1 tablespoon peanut butter,
1
/2 ounce nuts
c beans - pinto, black,
lentils
c beans, refried
c beef, lean
c chicken (white meat, skinless)
c egg
c fish (baked, broiled)
c ham, lean
c lunch meat
c pork, lean
c shellfish - crab,
lobster, shrimp
c tofu
c tuna
c turkey (white meat, skinless)
c turkey, ground
Limit your intake of these foods which are often
high in added fats or sugars and low in nutrients.
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c beef, ground
cchicken (dark meat or with
skin)
c chicken, nuggets or
fried
c fish, sticks or fried
cham
c hot dog
clamb
c nuts and seeds
c peanut butter
c pork chop
cribs
c sausage, pepperoni or
chorizo
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
jam, jelly
ketchup
mayonnaise
mustard
pastry, pie
pickle relish
pickles
soft drink
sour cream
soy sauce
sugar
syrup
taco sauce
toaster pastry
whipped cream
If several foods are checked here, star those
foods you could limit offering to your child.
Does your child eat at least 5 ounces a day?
c yes c no
Does your child eat at least 2 1/2 cups a day?
c yes c no
4
bacon
barbecue sauce
butter, margarine
cake
chips
chocolate candy
cookies
cream cheese
cream sauce
doughnut
fast-food French fries
frozen pop
fruit drink, punch
gelatin dessert
gravy
hard candy
honey
5
Shopping for Foods to Grow On
Grains
Fruits
6 ounces a day
at least half whole grains
1 portion = 1 ounce
1 ounce = 1 slice whole-grain bread,
1
/2 cup oatmeal, rice or pasta,
1 cup dry cereal
11/2 cups a day
Milk & Milk Products (Dairy)
2 1/2 cups a day for 6-8 year olds
3 cups a day for 9-12 year olds
1 portion = 1 cup milk,
1 cup yogurt,
11/2 ounces hard cheese,
2 ounces processed cheese
1.
To decide if your child is eating enough
nutritious foods, put a CHECK
by the
foods your child usually eats on most days.
fat-free milk c cheese
fat-free chocolate or
c custard or flan
other flavored milk
c frozen yogurt
low-fat cheese
c hot chocolate made
low-fat cottage cheese with milk
low-fat milk (1%)
c ice cream
mozzarella or c low-fat (1%) string cheese chocolate or other
c nonfat yogurt flavored milk
c reduced-fat cheese
c milkshake
c pudding
c reduced-fat milk (2%)
c whole milk
c
c
c
c
c
c
•
Foods in bold text are lower in calories
than foods that are not.
2.
Look at the bottom of each food list; note if
you checked “NO” and CIRCLE:
•new foods you plan to offer your child.
your child now eats as a reminder
•ftooods
serve them more often.
3.
Look at the foods you have circled. Think
about when you will serve these foods.
Mealtimes? Snack times?
1 portion = 1 large fruit,
1 cup fruit,
1 cup 100% fruit juice,
1
/2 cup dried fruit
Fresh or frozen fruits
c apple
c apricot
c banana
c berries
c cantaloupe
c cherries
c fruit cocktail
c grapefruit
c grapes
c honeydew
c kiwi
c mango
c orange
c bagel
c bread, whole-grain or
enriched white
c cereal, whole-grain
c crackers
c English muffin
c graham cracker
c grits
c hamburger or hot
dog bun
c Mexican sweet bread
c oatmeal or other hot
cereal
c pasta or noodles
c popcorn
c pita bread
c papaya
c peach, nectarine
c pear
c pineapple
c plum
c tangerine
c watermelon
cavocado
c canned fruit in syrup
c fruit juice (100%)
c raisins and other dried
fruit
Does your child eat at least 11/2 cups a day?
c yes c no
c
c
c
c
c
pretzels
rice, brown or white
rice cakes
roll
tortilla, corn or flour
cbiscuit
c cereal, sugar-coated
ccornbread
c French toast
c granola, granola bar
cmuffin
cpancake
c pizza crust
cpolenta
c ramen noodles
cwaffle
Does your child eat at least 6 ounces a day?
c yes c no
Does your child eat at least 21/2 -3 cups a day?
c yes c no
Be sure to add the foods you have circled to
your shopping list … and do not forget to
add those foods you run out of often!
Vegetables
2 1/2 cups a day
1 portion = 1 cup raw or
cooked vegetables,
2 cups leafy greens,
1 cup of juice
Combination Foods
Many foods your child eats include foods from more
than one food group.
Spaghetti = n
oodles + tomato sauce + cheese + ground meat
Fresh, frozen or canned
c artichoke
c asparagus
c bean sprouts
c beans - pinto, black,
lentils
c bok choy
c broccoli
c cabbage
c carrot
c cauliflower
c celery
c corn
c cucumber
c green beans
c greens - collard,
mustard, kale
c lettuce
c mixed vegetables
c
c
c
c
c
c
c
c
c
c
c
c
mushrooms
okra
peas
pepper
salsa
spinach
squash
sweet potato or yam
tomato, tomato sauce
vegetable juice
vegetable soup
zucchini
c oven-baked French fries
c hash browns
c potato
c tempura vegetables
Meat & Beans (Protein)
5 ounces a day
Extras
1 portion = 2-3 ounces cooked meat,
poultry or fish
1
1 ounce meat = /4 cup dried beans,
1 egg,
1 tablespoon peanut butter,
1
/2 ounce nuts
c beans - pinto, black,
lentils
c beans, refried
c beef, lean
c chicken (white meat, skinless)
c egg
c fish (baked, broiled)
c ham, lean
c lunch meat
c pork, lean
c shellfish - crab,
lobster, shrimp
c tofu
c tuna
c turkey (white meat, skinless)
c turkey, ground
Limit your intake of these foods which are often
high in added fats or sugars and low in nutrients.
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c beef, ground
cchicken (dark meat or with
skin)
c chicken, nuggets or
fried
c fish, sticks or fried
cham
c hot dog
clamb
c nuts and seeds
c peanut butter
c pork chop
cribs
c sausage, pepperoni or
chorizo
c
c
c
c
c
c
c
c
c
c
c
c
c
c
c
jam, jelly
ketchup
mayonnaise
mustard
pastry, pie
pickle relish
pickles
soft drink
sour cream
soy sauce
sugar
syrup
taco sauce
toaster pastry
whipped cream
If several foods are checked here, star those
foods you could limit offering to your child.
Does your child eat at least 5 ounces a day?
c yes c no
Does your child eat at least 2 1/2 cups a day?
c yes c no
4
bacon
barbecue sauce
butter, margarine
cake
chips
chocolate candy
cookies
cream cheese
cream sauce
doughnut
fast-food French fries
frozen pop
fruit drink, punch
gelatin dessert
gravy
hard candy
honey
5
How Can I Help My Child Grow to a Healthy Weight?
How do I know if my child’s
weight is healthy?
How can I help my child lose weight?
Diets that severely restrict food choices, calories
and/or fat are not recommended for children.
These diets may lack nutrients needed for normal
growth and development. Discuss this issue with
your pediatrician. For growing children it is often
safest to maintain their current weight while they
grow in height rather than try to lose weight.
Since children grow at different rates and at different
times, there are ranges of healthy weights, sizes and
shapes for children. Using a growth chart, your
pediatrician can assess your child’s age and growth
patterns to tell if he or she is in a growth spurt or
has a real weight problem.
There is no question that a child has a serious
weight problem if his or her large size interferes
with their ability to run, walk, skip and play. This
situation signals an urgent need for family lifestyle
changes.
The best way for most children to do this is to become
more physically active rather than significantly restrict
calorie intake. You can help by:
• limiting your child’s total “screen” time (television
and computer) to one to two hours each day.
• make sure your child eats at the table, not in front
of the television.
• ensure snacks are healthy and full of nutrients.
Did you know that children who are active at play at least one hour each day
can eat a wider variety and greater amount of food while maintaining a healthy
weight? Variety and additional foods make it easier for them to get the nutrients
and calories they need to grow, learn and play.
Exercise is not just about
competitive sports
Benefits of
exercise for children:
Some children are born athletes who
love to compete in team sports, and
therefore are physically active on a
• Optimum Wellness
regular basis. But other children who
Children who exercise regularly have are not interested in team sports can
decreased risks of illness
still be physically active every day.
and disease.
Some ways to be physically active:
The benefits of exercise for children
are the same as they are for adults!
• skateboarding
• playing group games,
• Weight Management
Children who exercise regularly are
more likely to maintain a healthy
weight without restricting food
choices, calories and/or fats.
Children who exercise regularly feel
less stressed, sleep better, and get
tired less frequently than those who
don’t exercise regularly.
6
Q
(e.g., tag, Hide and Seek)
•
•
•
•
•
•
•
walking
running
riding a bike
raking leaves
swimming
playing in the
playground or park
• family outings that involve
being active
I know breakfast is important,
but mornings are so hectic. How
can I get my children off to a good,
quick start?
Studies confirm that students who eat breakfast
each morning are more attentive in school and
perform better on their school work. In less than five
minutes, you can put these or other quick breakfast
choices on the table—or bag them to eat on the run!
•
•
•
•
•
•
•
•
Q
Keep On Moving!
• Increased Energy, Mood
• and Physical Stamina
Healthy Habits Start at Home
cereal, milk and fruit
bagel with cream cheese and raisins
string cheese, whole-wheat crackers and fruit
yogurt and fruit smoothies with graham crackers
scrambled eggs, corn tortilla and salsa
peanut butter and banana sandwich
oatmeal with applesauce and nuts
apple slices with peanut butter and
a granola bar
Q
Being a busy parent leaves me very
little time to plan or prepare meals.
What can I do?
Are snacks really necessary?
And if so, what are the best ones?
The truth is that children actually need healthy
snacks each day because they have smaller
stomachs than adults and therefore may fill up quickly
at mealtime. Healthy snacks are important for children
because they act as “mini-meals”, providing up to
one-quarter of your child’s daily energy needs and
helping to fill nutrient gaps. Remember, however,
that snacking continuously throughout the day can
lead to overeating.
Encourage family mealtimes as often as
possible in order for children to learn healthy
eating habits. Meals eaten at home are often more
balanced and lower in empty calories than meals
eaten away from home.
When you are short on time, keep the meal simple:
• Use ready-made broiled chicken with a vegetable
Choosing a food-group food for a snack is the way
to make sure you’re not just providing your child
with empty calories, sugar and fat. Here are some
ideas for nutritious, tasty, child-friendly snacks:
(canned, fresh or frozen).
• Prepare a simple pasta dish, add a salad, glass
of milk and fruit.
•
•
•
•
• Prepare sandwiches with a bowl of soup.
• Use pizza kits with pre-shredded cheese, add
mushrooms and onions.
When you do have time to cook:
•
•
•
•
• Double the recipe and freeze the extra portions
to serve on a busy evening.
• Make sure you put leftovers to good use.
peanut butter or cheese on whole-wheat crackers
fruit (fresh and dried)
low-fat yogurt
raw, crunchy vegetables (cut into small pieces)
and served with dip (optional)
string cheese
smoothie (fruit and yogurt)
low-sugar cereal with low-fat milk or yogurt
quesadilla: whole-wheat tortilla with
grated, melted cheese
• Make a list of foods and easy dinners that your
child likes.
To find more information, visit HealthyEating.org
7
How Can I Help My Child Grow to a Healthy Weight?
How do I know if my child’s
weight is healthy?
How can I help my child lose weight?
Diets that severely restrict food choices, calories
and/or fat are not recommended for children.
These diets may lack nutrients needed for normal
growth and development. Discuss this issue with
your pediatrician. For growing children it is often
safest to maintain their current weight while they
grow in height rather than try to lose weight.
Since children grow at different rates and at different
times, there are ranges of healthy weights, sizes and
shapes for children. Using a growth chart, your
pediatrician can assess your child’s age and growth
patterns to tell if he or she is in a growth spurt or
has a real weight problem.
There is no question that a child has a serious
weight problem if his or her large size interferes
with their ability to run, walk, skip and play. This
situation signals an urgent need for family lifestyle
changes.
The best way for most children to do this is to become
more physically active rather than significantly restrict
calorie intake. You can help by:
• limiting your child’s total “screen” time (television
and computer) to one to two hours each day.
• make sure your child eats at the table, not in front
of the television.
• ensure snacks are healthy and full of nutrients.
Did you know that children who are active at play at least one hour each day
can eat a wider variety and greater amount of food while maintaining a healthy
weight? Variety and additional foods make it easier for them to get the nutrients
and calories they need to grow, learn and play.
Exercise is not just about
competitive sports
Benefits of
exercise for children:
Some children are born athletes who
love to compete in team sports, and
therefore are physically active on a
• Optimum Wellness
regular basis. But other children who
Children who exercise regularly have are not interested in team sports can
decreased risks of illness
still be physically active every day.
and disease.
Some ways to be physically active:
The benefits of exercise for children
are the same as they are for adults!
• skateboarding
• playing group games,
• Weight Management
Children who exercise regularly are
more likely to maintain a healthy
weight without restricting food
choices, calories and/or fats.
Children who exercise regularly feel
less stressed, sleep better, and get
tired less frequently than those who
don’t exercise regularly.
6
Q
(e.g., tag, Hide and Seek)
•
•
•
•
•
•
•
walking
running
riding a bike
raking leaves
swimming
playing in the
playground or park
• family outings that involve
being active
I know breakfast is important,
but mornings are so hectic. How
can I get my children off to a good,
quick start?
Studies confirm that students who eat breakfast
each morning are more attentive in school and
perform better on their school work. In less than five
minutes, you can put these or other quick breakfast
choices on the table—or bag them to eat on the run!
•
•
•
•
•
•
•
•
Q
Keep On Moving!
• Increased Energy, Mood
• and Physical Stamina
Healthy Habits Start at Home
cereal, milk and fruit
bagel with cream cheese and raisins
string cheese, whole-wheat crackers and fruit
yogurt and fruit smoothies with graham crackers
scrambled eggs, corn tortilla and salsa
peanut butter and banana sandwich
oatmeal with applesauce and nuts
apple slices with peanut butter and
a granola bar
Q
Being a busy parent leaves me very
little time to plan or prepare meals.
What can I do?
Are snacks really necessary?
And if so, what are the best ones?
The truth is that children actually need healthy
snacks each day because they have smaller
stomachs than adults and therefore may fill up quickly
at mealtime. Healthy snacks are important for children
because they act as “mini-meals”, providing up to
one-quarter of your child’s daily energy needs and
helping to fill nutrient gaps. Remember, however,
that snacking continuously throughout the day can
lead to overeating.
Encourage family mealtimes as often as
possible in order for children to learn healthy
eating habits. Meals eaten at home are often more
balanced and lower in empty calories than meals
eaten away from home.
When you are short on time, keep the meal simple:
• Use ready-made broiled chicken with a vegetable
Choosing a food-group food for a snack is the way
to make sure you’re not just providing your child
with empty calories, sugar and fat. Here are some
ideas for nutritious, tasty, child-friendly snacks:
(canned, fresh or frozen).
• Prepare a simple pasta dish, add a salad, glass
of milk and fruit.
•
•
•
•
• Prepare sandwiches with a bowl of soup.
• Use pizza kits with pre-shredded cheese, add
mushrooms and onions.
When you do have time to cook:
•
•
•
•
• Double the recipe and freeze the extra portions
to serve on a busy evening.
• Make sure you put leftovers to good use.
peanut butter or cheese on whole-wheat crackers
fruit (fresh and dried)
low-fat yogurt
raw, crunchy vegetables (cut into small pieces)
and served with dip (optional)
string cheese
smoothie (fruit and yogurt)
low-sugar cereal with low-fat milk or yogurt
quesadilla: whole-wheat tortilla with
grated, melted cheese
• Make a list of foods and easy dinners that your
child likes.
To find more information, visit HealthyEating.org
7
What Will I Do Differently?
Making Meals Matter
1.
These are new foods I can add to my shopping list to serve my
family at meal and snack time to round out healthy food choices*:
For your School-age Child
Milk & Milk Products (Dairy) 2-3 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Vegetables 2 1/ 2 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Fruits 1
1/
2
-2 cups a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Grains 6 ounces a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Meat & Beans (Protein) 5-5 1/ 2 ounces a day
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ This program aligns with the
2010 Dietary Guidelines.
It is one of many nutrition
education resources offered
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
by Dairy Council of California
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
*based on an 1800-2000 calorie diet. Your child may need more or less based on their growth rate and activity level.
for students and adults to
2.
additional resources,
These are ways I can encourage my family and myself to engage
in more physical activity:
improve eating habits.
For more information and
visit HealthyEating.org.
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
3.
I will try to better establish these healthy habits in my child by
[check all that apply]:
serving healthy snacks to my child
serving my child breakfast each morning
making healthier choices at fast-food or other restaurants
preparing meals and snacks with my child at home
serving higher-calorie, high-fat foods less
often or in smaller amounts
other _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
A Guide for Busy Parents
© 2004 Dairy Council of California
Rev. 2012
HealthyEating.org
X210/434,000/07-12/TOP
Healthy Bodies
Healthy Bones:
A Lifelong Pledge
Calcium
Connection
Food and activity choices that help
you build and keep strong bones
1
How do you measure up?
Yes No
Yes No
Do you eat less than 3 servings of Milk
& Milk Products every day? (1 serving
= 1 cup of milk or yogurt, or 1.5
ounces of cheese)
Do you get less than 15 minutes of sun
exposure without sunscreen daily?
Do you have a blood relative who has
or had osteoporosis (brittle bones) or a
broken hip?
Are you physically active less than 30
minutes a day or fewer than five days a
week?
The more you answered ”Yes,” the more important it is to make sure you are getting enough calcium
in your diet. Some things, like family history, you can’t change, but you can get enough calcium from
the foods you eat and drink every day.
How high-calcium foods help your body
What benefits are most important to you?
Build strong bones
and teeth.
High-calcium foods help build peak bone
mass and slow the natural loss that can
lead to broken bones. Calcium also lowers
your risk of developing osteopenia or
osteoporosis.
Manage your weight.
Getting 3 servings of Milk & Milk Products
each day can help you manage your weight
and lower your body fat.
Lower your
blood pressure.
Aim for a diet rich in fruits, vegetables
and low-fat dairy products with
reduced saturated and total fat. Taking
this approach works as well as some
medications to lower blood pressure.
Decrease your risk
of some types of cancer.
Calcium in foods may slow down
the growth of cells that lead to cancer.
Take the quiz on the next page to find out if you are getting
enough calcium for strong bones and a healthy body.
2
What’s your calcium score?
Think of everything you ate and drank yesterday. Write down how many points you earned based on the
servings you had of each food. Did you eat less than 1 serving? If so, give yourself a portion of the points. For
example, if you had ½ cup of milk on cereal, give yourself 3 points instead of 6 points.
Excellent Sources of Calcium
Good Sources of Calcium
One serving = 300mg calcium
One serving = 100mg calcium
1 cup (8 ounces)
6 points
½ cup
2 points
Milk: plain or flavored*
Cottage cheese
Yogurt: plain or flavored
Bok choy
Milkshakes, hot chocolate,
coffee drinks, such as lattes
Ice cream, frozen yogurt
Sour cream, ¼ cup
Desserts with milk:
puddings, custards
1 cup
Calcium-fortified soy,
rice or almond beverages
2 points
Beans: dried, refried, baked
Cream soup
1.5 oz. or 1/3 cup shredded
6 points
Macaroni & cheese
Hard cheese
Broccoli or peas
Low-fat cheese
Mozzarella
Dark leafy greens: spinach, kale,
mustard greens, turnip greens
Processed cheese, 2 ounces
Almonds, ¼ cup
6 points
1 large piece
2 points
Lasagna
Corn tortillas, 2
Enchilada
Figs, 5 pieces
Sardines with bones, 6 pieces
Canned fish with bones, 2 ounces
(salmon, mackerel)
Tofu processed with calcium, 4 ounces
Excellent calcium score:
*Calcium is the same for all fat levels (fat-free, low-fat, 2 percent or
whole milk).
Good calcium score:
Total calcium score:
How did you score?
18 or more:
Calcium Champ! You are doing
a great job meeting your calcium
needs. Keep this up every day.
3
12-17 points:
Pour 1 more! Add 1 more excellent
source of high calcium like an extra
cup of milk or a yogurt daily to reach
your goal.
11 or less:
Room to grow; you’re short on your
calcium. Add 2 or more servings
of Milk & Milk Products from the
excellent source section.
How can you get enough calcium?
1.To help plan the foods you will eat and drink to get more calcium, look again at the lists of excellent and good sources of calcium on Page 3.
2.Think about the times and places where it will be easiest to include these foods throughout the day.
3.Ideas! Circle what you would eat.
Breakfast: cereal and milk, fruit smoothie with milk or yogurt,
whole-grain English muffin with egg and cheese
Lunch: bean & cheese burrito, slice of cheese on a
sandwich or salad
Snack: yogurt, pudding, almonds, cheese on broccoli
Dinner: shredded cheese on vegetables, canned salmon or beans on salad
Anytime: glass of milk with a meal or snack
4.Take a minute and make a plan. This will help you include
calcium-rich foods you like in your meals and snacks every day!
For more ideas, visit HealthyEating.org.
lcium:
Foods I can eat or drink for more ca
Food:
Food:
When:
I will start this:
(date)
A quick and easy way to reach your calcium recommendation is
by eating 3 servings of Milk & Milk Products each day.
4
What else do you need to consider?
Dieting
Often, people restrict
foods or food groups to
lose weight. Calcium,
specifically from milk and
milk products, may help
you maintain a healthy
weight and have less body
fat than diets that are
low in calcium and milk
products.
Supplements
Supplements don’t take the place of food. They can
help to boost calcium intake, especially if your doctor
recommends them or your appetite is small.
However, supplements don’t provide the complete
package of nutrients your body needs for strong
bones and good health. If you take a supplement,
read the label carefully. Taking more than 2,500mg
a day of calcium may lead to long-term health
problems.
Vegetarian diets
If you consume milk and milk products, you should
have no problem getting enough calcium. If you
are vegan, pay attention to calcium sources and
serving sizes on Page 3 that will fit what you eat. For
example, you will need 3 cups of broccoli or 3 cups
of beans to equal 1 serving
of milk, yogurt or cheese.
Fortified foods
Foods that have calcium
added may not provide the
complete nutrient package
found in foods naturally
rich in calcium. The amount of calcium and how it
is absorbed can vary a lot, especially among different
brands of drinks. Check the labels carefully.
5
Lactose
intolerance
Some people have
stomach discomfort from
the lactose in milk. Good
news: You may still be
able to eat and drink moderate amounts of milk and
milk products.
Ideas to try:
l Drink milk and eat milk products with meals.
Start with ½ cup of milk at a meal and work up to
1 cup of milk with a meal.
l Try yogurt and hard cheeses, which have less
lactose and are easier to digest.
l Drink lactose-reduced milk.
l Chew tablets that help reduce lactose at
mealtimes.
Milk allergy
True milk allergies are rare. Consult your health care
provider if you think you have a milk allergy. Don’t
self-diagnose and cut out milk and milk products
if it’s not necessary. You would be missing out on
important nutrients!
Grow to your potential
Upper Elementary through High School
Closing the calcium gap
You may not be getting enough calcium in the foods
you eat and drink; 9 out of 10 girls and 6 out of 10
boys need more calcium and are at greater risk of
breaking bones.
Do you:
l Drink soda, sweet teas or fruit drinks instead
of milk?
l Avoid high-calcium foods or beverages because
you believe they are too high in fat or calories?
Good news: You can get the calcium you need
without a lot of extra fat, sugar or calories.
Choose low-fat or fat-free options from the charts on
Page 3.
Think of your bones as a savings account, where you
put as much calcium as possible into your account so
that you can use it later in life.
Your savings account to build your bones is only
open from about ages 9 to 30. Build your bones now
to keep them strong for the rest of your life.
Unsafe dieting
If your friends or you are concerned that your eating
habits may be unhealthy, get advice from a family
member or your doctor.
Why not diet?
l When you cut back too much on what you eat as
a teen, you are more likely to be overweight as an
adult.
l You could create a lack of important nutrients that
could harm your health, even if you don’t see it
now.
l Create a healthy relationship with food, and it will
last you a lifetime.
Eat regular meals, eat from all food groups and eat a
wide variety of foods that you enjoy in moderation.
6
Strategies
for your success
You are building the
foundation for a
lifetime of strong
bones right now.
Check at least 2
habits you can do
to stay healthy:
Eat a food that is an
excellent calcium
source for breakfast
daily.
Drink milk with meals.
Aim to be active at least 60 minutes every day.
Participate in bone-building activities
10–20 minutes, 3 days a week. Running, aerobics,
tennis or jumping rope can be part of your daily
60 minutes to build strong bones.
Other: ________________________________
Shopping List
Foods rich in calcium
that I can choose:
(excellent to good
sources of calcium):
Excellent
oYogurt
oMilk
oCheese
oTofu
oPudding
o Frozen yogurt
o Canned fish
with bones
o Leafy greens
oAlmonds
oBroccoli
o Refried beans
oPeas
7
Good
Minimize your calcium losses
50s and older
your muscles. If your bone health is poor, improving
your balance can help prevent falls. Talk to your
health care provider about what’s right for you.
Strategies for success
Calcium intake is as important now as ever. Look
back on Page 3 for ideas of how to boost your
calcium. You may be eating less food each day, so
each choice really has to count!
Check at least 2 things you can do to
stay healthy:
During the first few years after menopause, your
bones naturally begin to lose their strength because
of lower estrogen levels. Estrogen, along with calcium
from food and weight-bearing physical activity, helps
preserve your bone mass.
About 5 years after menopause, loss of bone calcium
slows down, but it is still important to get 3 servings
of Milk & Milk Products each day. Foods are the best
source of calcium, as they provide other important
nutrients that can help your body better use calcium.
Should I still exercise?
Absolutely! Weight-bearing activities can include stair
climbing, hiking, walking, Pilates and dancing. For
most people, regular brisk walking is ideal because it
can be done anywhere—even at the mall.
If you haven’t been active for years, start at a level
comfortable for you. Work up to 30 minutes of
activity most days of the week. Lifting weights or
using strength-training machines can also strengthen
your bones and help you maintain your balance and
8
 Drink milk or eat yogurt at breakfast daily.
Choose snacks from the excellent-calcium
food list.
Drink milk with meals.
Participate in appropriate physical activities.
If you have good bone health, include weightbearing activities like jogging, walking, aerobics,
stair climbing or tennis 3 days a week, along
with resistance training that includes all muscle
groups 2 days a week, as part of your daily 30–60
minutes of physical activity.
Other: _________________________________
______________________________________
Maximize your calcium scores
20s through 40s
Pregnancy:
A healthy time for your body
During pregnancy, your body does an even better
job of storing calcium–as long as you get plenty of
calcium-rich foods every day. At least 3 servings a
day may also help prevent the high blood pressure
that sometimes occurs during pregnancy.
If you breastfeed, you need the same amount of
calcium as you do during pregnancy to make sure
you have enough calcium for your baby’s milk and to
keep your bones strong.
During teen and young-adult years, your bones
became as strong as they’ll ever be. In your 20s and
30s, you need to begin to keep your peak bone mass
as high as you can for the rest of your life. In your
40s you need to maintain bone strength before the
loss of bone that comes for women with menopause.
How? Get 3 servings of milk and dairy foods every
day to make sure your bones keep the calcium they
already have.
You set the example:
Make it a good one!
If you prepare family meals, include foods that are
excellent sources of calcium at every meal, and keep
them available for snacks as well. Also, be sure to
set a good example by eating excellent sources of
calcium foods and getting regular physical activity.
Studies show that teen girls drink more milk each
day if their moms drink milk. They’ll do as you do ...
not as you say!
9
Strategies for success
Keep your bones strong. Look at Page 3 for more
choices to increase your calcium.
Check at least 2 things you can do to
keep you and your family healthy:
 Drink milk or eat yogurt at breakfast daily.
Choose snacks from the excellent-calcium
food list.
Participate in weight-bearing activities like
jogging, walking, aerobics, stair climbing or
tennis 3 days a week, plus resistance training that
includes all muscle groups 2 days a week, as part
of your daily 30–60 minutes of physical activity.
Other: _______________________________
____________________________________
7
Berry
Yogurt
Parfaits
Ingredients:
2 cups Fresh or
frozen berries,
divided
16 ounces Vanilla yogurt, divided
1 cup Graham cracker crumbs
(about 16 squares), divided
Preparation:
Layer 2 tablespoons of berries and
yogurt into six parfait glasses. Top
each glass with 1–2 tablespoons of
the graham cracker crumbs, Divide
remaining cracker crumbs, berries
and yogurt between parfait glasses.
Apple Bagel Sandwich
Ingredients:
½ Whole wheat bagel
(or bagel of your choice)
1 slice Cheddar cheese
1 Apple (green is better)
A dash of Cinnamon
Preparation:
Slice the apple so that you make a
round apple slice. Next, put the slice
of cheese on top of the bagel half.
Place the apple slice on top of the
cheese and sprinkle some cinnamon
on top of the apple.
Bake on a cookie sheet in the oven for
5 to 10 minutes at 350 degrees, but
watch to make sure you don’t burn
it. It’s done when the cheese starts to
melt.
8
Calcium and wellness
Physical activity
Vitamin D
Activity is important for strong bones. Any activity
that puts weight on your bones will help grow and
maintain strong bones.
Your body needs vitamin D to:
Which of these weight-bearing activities can or do
you do at least 3 times each week?
Check all that apply:
Walking
Jogging
Dancing
Tennis
Yoga
Stair climbing
Team sports
(soccer, tennis,
softball, basketball)
Also include weight-training activities 2 times a
week. Remember: Be active at least 30 minutes most
days–within your abilities! Choosing activities you
really enjoy will help you reach your goals.
l
Absorb calcium
l
Build and keep strong bones and teeth
l
Keep your immune system strong
l
Lower blood pressure
Your body can make vitamin D from sunlight. Yet, it’s
still important to wear sunscreen. Good sources of
vitamin D include:
l
Fortified low-fat milk
l
Fortified yogurt
l
Fatty fish like salmon, tuna and sardines
Osteoporosis
How can you help develop
strong, healthy bones and
prevent developing brittle
bones?
l
Get regular weightbearing physical activity.
l
Eat foods that are
excellent sources of
calcium.
Check yourself periodically
The Calcium Quiz is a FREE, easy way to recheck
your calcium intake. You can even suggest that your
children or parents do the same!
www.DairyCouncilofCA.org/CAQuiz
Pass it on!
Share this booklet with your family and
friends. Don’t forget that boys and men of all
ages can also learn how to have healthy bodies
by reading this booklet.
11
9
Calcium: strong bones for life
My calcium plan
My calcium score on Page 3:
My calcium goal:
Calcium foods I wrote down on Page 4
to reach my goal:
My health goals
Go back and look at the inside pages to create 2
small steps for better health.
Example: I will trade to a high-calcium beverage
such as milk instead of having a sweetened drink.
1.
2.
I will start my goals:
(date)
This program aligns with the 2010 Dietary Guidelines for Americans. It is one of many nutrition education resources offered by Dairy Council of California for students
and adults to improve eating habits. For more information and additional resources, visit HealthyEating.org
©1994 DAIRY COUNCIL OF CALIFORNIA, rev 2012
K21/318,000/07-12/TOP
ELLYN SATTER’S DIVISION OF RESPONSIBILITY WITH ACTIVITY
Children are born loving their bodies, curious about them and inclined to be active. Good
parenting with activity preserves those qualities. Parents provide structure, safety and
opportunities. Children choose how much and whether to move and the manner of moving.
The Division of Responsibility for Infants:
• The parent is responsible for safe opportunities
• The child is responsible for moving
The parent provides the infant with a variety of positions, clothing, sights and sounds. Then the
parent remains present and lets the infant experiment with moving.
The Division of Responsibility For Toddlers Through Adolescents
• The parent is responsible for structure, safety and opportunities
• The child is responsible for how much and whether
•
Supporting activity is good parenting. Parents’ jobs include:
• Develop judgment about normal commotion
• Provide safe places for activity the child enjoys
• Find fun and rewarding family activities
• Provide opportunities to experiment with group activities such as sports
• Set limits on TV but not on reading, writing, artwork, other sedentary activities
• Remove TV and computer from the child’s room
• Make children responsible for dealing with their own boredom
Fundamental to parents’ jobs is trusting children to decide how much to move, the way to
move and whether to be active.
• Children will be active
• Each child is more or less active depending on constitutional endowment
• Each child is more or less skilled, graceful, energetic or aggressive depending on
constitutional endowment
• Children’s physical capabilities will grow and develop
• They will experiment with activities that are in concert with their growth and development
• They will find activities that are right for them
Crossing the lines of the division of responsibility is likely to create problems with movement
and distort growth. Trying to control whether, how much or the way a child moves or how his
body turns out crosses the lines. So does catering to a child’s expectation that he will be
endlessly entertained. For a further discussion of Ellyn Satter’s Division of Responsibility With
Activity, see Your Child’s Weight: Helping Without Harming.
© 2005 Ellyn Satter. Reprinted with permission from Your Child’s Weight; Helping Without Harming ,
Kelcy Pre ss, 200 5. M ay be repro duced for free distribution only. M ay not b e mo dified in any way.
Credit and further info rmatio n lines must app ear on each cop y. For information o n Ellyn S atter’s
materials and programs, see www.ellynsatter.com or call 800-808-7976.
Family Fitness Ideas
Websites:
National Public Radio’s Child Wellness series:
http://www.npr.org/series/172693794/on-the-run-how-families-struggle-to-eat-well-and-exercise
LetsMove.gov (Michelle Obama's program)
Ways to Enhance Children's Activity and Nutrition (WeCan)
http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/
Fitdeck.com (and FitDeck Jr.) deck of cards of activities to do or phone app
www.YouTube - "Cosmic Kids Yoga," & Yoga Buddies DVD geared towards younger children
“Yoga Rocks, Kids” (ages 7-11)
“Creative Yoga for teenagers”
“Yoga for Tweens and Teens”
Bay Area Hikes with Kids: http://www.bahiker.com/kids.html
Books:
Last Child in the Woods by Richard Louv
Last Child in the Woods is the first book to bring together a new and growing body of research
indicating that direct exposure to nature is essential for healthy childhood development and for
the physical and emotional health of children and adults
365 Activities for Fitness, Food, and Fun for the Whole Family By Julia Sweet
Children's Book Of Yoga By Thia Luby
Tai Chi For Kids By Stuart Alve Olson
Music and Movement (especially fun with the younger ones)
Charity Kahn, Smart N Tasty, Andy Z
www.Muve.com & Family Muve DVDs
Check Local Yoga Studios Or Park And Rec Classes For Family Classes Everyone Can Attend.
J.Engberg, RD
Peninsula Healthcare District
March 2013