Did you know that after the age of 2 years old, children no longer need whole milk dairy products? They still receive the protein, calcium and vitamin D that whole fat milk provides, just with fewer calories and fat, when choosing skim milk and low fat milk. Children should consume 2-3 servings of dairy a day. A serving includes: 1 cup milk, 1 cup yogurt, 1 ½ ounces cheese.
Protein is one of the most important food groups to include in the diet. Without protein a person will not feel full and miss out on many of the essential amino acids that can only be found in protein containing foods. Protein can be found in beef, chicken, fish, pork, eggs, beans, seeds, soy, dairy, nut and to a lesser degree green leafy vegetables and whole grain products. Roughly a 1/4 of kids meals should consist of a protein containing food. Protein should be chosen from lean meats, low-fat or skim dairy products and should be baked or broiled as much as possible. Frying foods adds unnecessary calories and fats to foods. For healthy and fun ways to include protein in your families diet check out the My Plate Recipes Pinterest board for great recipes!
Even though National Nutrition Month is almost over, dairy and protein
should be included in a healthy diet throughout the year.
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