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©2011 Dairy Council of California, Revised 2017
“extras”
HealthyBodies
Vegetables Fruits ProteinMeat, Beans, Nuts
GrainsBreads, Cereals, Pasta
DairyMilk, Yogurt, Cheese
My Food Groups
My Physical Activity
©2011 Dairy Council of California, Revised 2017
Main Nutrients and Reasons NeededFOOD GROUP MAIN NUTRIENT WHY YOUR BODY NEEDS IT
Dairy – Milk, Yogurt, Cheese
Calcium Strong bones and teeth
Vegetables
Vitamin A Healthy skin and eyes
Fruits
Vitamin C Healing
Grains – Breads, Cereals, Pasta
B-vitamins Energy
Protein – Meat, Beans, Nuts
Protein Strong muscles
“extras”
No nutrients No health benefit
RICE
Rice
Bread
CEREAL
BroccoliCorn
Salad
Strawberries
Banana
Grapes
YOGURT
Yogurt Cheese
LOW-FAT
MILK
Lowfat Milk
PEANUTBUTTER
Peanut Butter
Chicken Drumstick
TUNA
TunaC O L A
Soda
CANDYbar
Candy Bar
POTATOCHIPS
Potato Chips
Food Group Main Nutrient Why Your Body Needs It
Grains, Breads & Cereals B-Vitamins Energy
Vegetables Vitamin A Healthy skin and eyes
Fruits Vitamin C Healing
Milk & Milk Products Calcium Strong bones and teeth
Meat, Beans & Nuts Protein Strong muscles
extras No nutrients No health benefit
Main Nutrients and Their Functions
RICE
Food Group Main Nutrient Why Your Body Needs It
Grains, Breads & Cereals B-Vitamins Energy
Vegetables Vitamin A Healthy skin and eyes
Fruits Vitamin C Healing
Milk & Milk Products Calcium Strong bones and teeth
Meat, Beans & Nuts Protein Strong muscles
extras No nutrients No health benefit
Main Nutrients and Their Functions
RICE
Food Group Main Nutrient Why Your Body Needs It
Grains, Breads & Cereals B-Vitamins Energy
Vegetables Vitamin A Healthy skin and eyes
Fruits Vitamin C Healing
Milk & Milk Products Calcium Strong bones and teeth
Meat, Beans & Nuts Protein Strong muscles
extras No nutrients No health benefit
Main Nutrients and Their Functions
RICE
©2011 Dairy Council of California, Revised 2017
Food Food Group Main Nutrient Reasons Needed
Hamburger bun Grains
Beef patty Protein
Lettuce and tomato Vegetables
Low-fat milk Dairy
Cookies “extras”
Lesson 3: Nutrient Power Plate 1
©2011 Dairy Council of California, Revised 2017
Food Food Group Main Nutrient Reasons Needed
Whole-wheat bread
Peanut butter
Melon
Yogurt
Lesson 3: Nutrient Power Plate 2
©2011 Dairy Council of California, Revised 2017
Serving-Size Comparison Chart
FOOD SYMBOL COMPARISON SERVING SIZE
Dairy – Milk, Yogurt, Cheese
Cheese (string cheese) Pointer finger 1½ ounces
Milk and yogurt (glass of milk) One fist 1 cup
Vegetables
Cooked carrots One fist 1 cup
Salad (bowl of salad) Two fists 2 cups
Fruits
Apple One fist 1 medium
Canned peaches One fist 1 cup
Grains – Breads, Cereals, Pasta
Dry cereal (bowl of cereal) One fist 1 cup
Noodles, rice, oatmeal (bowl of noodles) Handful ½ cup
Slice of whole wheat bread Flat hand 1 slice
Protein – Meat, Beans, Nuts
Chicken, beef, fish, pork (chicken breast) Palm 3 ounces
Peanut butter (spoon of peanut butter) Thumb 1 tablespoon
Gra
ins
Ve
geta
ble
s O
R F
ruit
sD
air
y O
R P
rote
in
Bre
ak
fast
#1
Bre
ak
fast
#2
Bre
ak
fast
#3
RICE
Le
sso
n 5
: Bui
ld Y
our
Ow
n Br
eakf
ast
LOW-FAT
MILK
Low
fat M
ilk
©20
11 D
airy
Cou
ncil
of C
alifo
rnia
, Rev
ised
201
7
©2011 Dairy Council of California, Revised 2017
Lesson 8: Label Language
Anatomy of a Food Label
Start here
Check calories
Get enough of these nutrients
Nutrition Facts Cards
Serving Size 1 cup (32g)Servings Per Container 13
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 120 Calories from Fat 10
Total Fat 1g 2 %
Cholesterol 0mg 0 %
Sodium 150mg 6 %
Total Carbohydrate 28g 9 %
Protein 2g
Saturated Fat 0.5g 3 %
Dietary Fiber 1g 4 %
Sugars 15g
Vitamin A 15% • Vitamin C 25%
Calcium 0% • Iron 25%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
� �
Trans Fat 0g
37. Cereal, fruit scoops 38. Cereal, granola style
40. Cheese, American 41. Cheese, cheddar, shredded39. Cereal, oatmeal
Serving Size 1/2 cup (61g)Servings Per Container 10
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 280 Calories from Fat 140
Total Fat 15g 23 %
Cholesterol 0mg 0 %
Sodium 15mg 1 %
Total Carbohydrate 32g 11 %
Protein 9g
Saturated Fat 3g 14 %
Dietary Fiber 6g 26 %
Sugars 17g
Vitamin A 0% • Vitamin C 0%
Calcium 4% • Iron 15%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
� �
Trans Fat 0g
Serving Size 1 cup (234g)Servings Per Container 10
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 150 Calories from Fat 20
Total Fat 2.5g 4 %
Cholesterol 0mg 0 %
Sodium 0mg 0 %
Total Carbohydrate 25g 8 %
Protein 6g
Saturated Fat 0g 0 %
Dietary Fiber 4g 16 %
Sugars 1g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 8%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
Trans Fat 0g
� �
Serving Size 1 ounce (28g)Servings Per Container 16
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 106 Calories from Fat 72
Total Fat 8g 12 %
Cholesterol 27mg 9 %
Sodium 422mg 18 %
Total Carbohydrate 1g 0 %
Protein 6g
Saturated Fat 5g 25 %
Dietary Fiber 0g 0 %
Sugars 1g
Vitamin A 5% • Vitamin C 0%
Calcium 15% • Iron 0%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
� �
Trans Fat 0g
Serving Size 1/4 cup (28g)Servings Per Container 8
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 110 Calories from Fat 80
Total Fat 9g 14 %
Cholesterol 30mg 10 %
Sodium 170mg 7 %
Total Carbohydrate 0g 0 %
Protein 7g
Saturated Fat 6g 30 %
Dietary Fiber 0g 0 %
Sugars 1g
Vitamin A 6% • Vitamin C 0%
Calcium 20% • Iron 0%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
� �
Trans Fat 0g
Serving Size 1 cup (29g)Servings Per Container 13
Amount Per Serving
%Daily Value*
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 110
Total Fat 0g 0 %
Cholesterol 0mg 0 %
Sodium 190mg 8 %
Total Carbohydrate 26g 9 %
Protein 2g
Saturated Fat 0g 0 %
Dietary Fiber 1g 0 %
Sugars 12g
Vitamin A 25% • Vitamin C 25%
Calcium 0% • Iron 4%
ero
m ro
%0
2=H
GIH
sse
l ro
%5
=W
OL
� �
Trans Fat 0g
� �
36. Cereal, corn flakes, sweetened���
Reproducibles • R-4
1
2
3
Serving size
Amount of nutrients
by weight and percent
of daily values
Servings per container
©2011 Dairy Council of California, Revised 2017
Lesson 8: Label Language
Sample Food Labels
Serving Size 1 slice (46g)Servings Per Container 20
Amount Per Serving
%Daily Value*
16. Bread, whole wheat
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 128 Calories from Fat 22
Total Fat 2g 4 %
Cholesterol 0mg 0 %
Sodium 159mg 7 %
Total Carbohydrate 24g 8 %
Protein 4g
Saturated Fat 0g 2 %
Dietary Fiber 3g 11 %
Sugars 2g
Vitamin A 0% • Vitamin C 0%
Calcium 2% • Iron 8%
Trans Fat 0g
Nutrition Facts Cards
Serving Size 3/4 cup (90g)Servings Per Container 4
Amount Per Serving
%Daily Value*
55. Coleslaw, creamy style
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 60 Calories from Fat 20
Total Fat 2.5g 4 %
Cholesterol 5mg 2 %
Sodium 20mg 1 %
Total Carbohydrate 11g 4 %
Protein 1g
Saturated Fat 0g 0 %
Dietary Fiber 1g 5 %
Sugars 0g
Vitamin A 10% • Vitamin C 50%
Calcium 4% • Iron 2%
LOW
=5% or less H
IGH
=20% or m
ore
Trans Fat 0g
55. Coleslaw, creamy style 56. Corn
58. Deli meat, bologna 59. Doughnut, glazed57. Corn bread
Serving Size 1/2 cup (125g)Servings Per Container 4
Amount Per Serving
%Daily Value*
56. Corn
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 90 Calories from Fat 10
Total Fat 1g 2 %
Cholesterol 0mg 0 %
Sodium 360mg 15 %
Total Carbohydrate 18g 6 %
Protein 2g
Saturated Fat 0g 0 %
Dietary Fiber 3g 12 %
Sugars 6g
Vitamin A 0% • Vitamin C 6%
Calcium 0% • Iron 2%
LOW
=5% or less H
IGH
=20% or m
ore
Trans Fat 0g
Serving Size 1 piece (65g)Servings Per Container 8
Amount Per Serving
%Daily Value*
57. Corn bread
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 170 Calories from Fat 40
Total Fat 4.5g 7 %
Cholesterol 25mg 9 %
Sodium 430mg 18 %
Total Carbohydrate 28g 9 %
Protein 4g
Saturated Fat 1g 5 %
Dietary Fiber 1g 6 %
Sugars 1g
Vitamin A 4% • Vitamin C 0%
Calcium 15% • Iron 10%LO
W=5%
or less HIG
H=20%
or more
Trans Fat 0g
Serving Size 1 slice (28g)Servings Per Container 18
Amount Per Serving
%Daily Value*
58. Deli meat, bologna
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 90 Calories from Fat 70
Total Fat 8g 12 %
Cholesterol 20mg 7 %
Sodium 310mg 13 %
Total Carbohydrate 1g 0 %
Protein 3g
Saturated Fat 3.5g 18 %
Dietary Fiber 0g 0 %
Sugars 1g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 2%
LOW
=5% or less H
IGH
=20% or m
ore
Trans Fat 0g
Serving Size 1 doughnut (60g)Servings Per Container 6
Amount Per Serving
%Daily Value*
59. Doughnut, glazed
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 240 Calories from Fat 120
Total Fat 14g 21 %
Cholesterol 5mg 0 %
Sodium 210mg 9 %
Total Carbohydrate 27g 9 %
Protein 4g
Saturated Fat 3.5g 17 %
Dietary Fiber 1g 0 %
Sugars 10g
Vitamin A 0% • Vitamin C 0%
Calcium 2% • Iron 2%
LOW
=5% or less H
IGH
=20% or m
ore
Trans Fat 4g
Serving Size 2 tbsp (12g)Servings Per Container 8
Amount Per Serving
%Daily Value*
54. Coconut, shredded
Nutrition Facts
* Percent Daily Values are based on a 2,000calorie diet.
Calories 60 Calories from Fat 40
Total Fat 4.5g 7 %
Cholesterol 0mg 0 %
Sodium 30mg 1 %
Total Carbohydrate 6g 2 %
Protein 0g
Saturated Fat 4g 19 %
Dietary Fiber 1g 0 %
Sugars 4g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 0%
LOW
=5% or less H
IGH
=20% or m
ore
Trans Fat 0g
54. Coconut, shredded
Reproducibles • R-44
BreadDonut gladzed
©2011 Dairy Council of California, Revised 2017
Lesson 10: Lunchtime Launch
Peanut butter and jelly sandwich:
whole-wheat bread, jelly, peanut butter
Banana Low-fat milk
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