12 3 milk and alternatives food guide suggestions skim

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Unformatted text preview: natives FOOD GUIDE SUGGESTIONS: skim, 1%, or 2% Drink _______________________ milk each day • Have _________________ of milk every day for 500 ml (2 cups) • adequate vitamin D Drink fortified soy beverages if you do not drink milk lower fat Select ________________ milk alternatives • Compare the nutrition facts table on yogurts or cheeses to make wise choices 4) Meat and Alternatives Recommended servings per day 2 (females), 3 (males) (adults ages 19-50) = ______________________ One serving: _________ cooked fish, poultry, 1/2 cup 2 lean meat, ___ eggs, ________ peanut or nut 2 tbsp butters, etc. protein, iron, and the B vitamins Function: Provide ________________________ ________________________________________ Foods: Meat, poultry, fish, eggs, beans, tofu, peanut butter, legumes, shelled nuts and seeds, etc. 4) Meat and Alternatives FOOD GUIDE SUGGESTIONS: beans, lentins Have meat alternatives such as _____________ and tofu often ___________________________________ often fish 2 Eat at least ____ servings of _______ each week • Choose fish such as char, herring, mackerel, salmon, sardines, and trout lean meat Select _______________ and alternatives added fat or salt prepared with little or no ____________________ • Trim fat from meats. Remove _________ on poult...
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This document was uploaded on 02/05/2014.

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