DAIRY NUTRITION. Health Basics Start with. Lesson 3 time. overview of Lesson. objectives. colorado academic standards. MateRiaLs needed.

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1 Health Basics Start with DAIRY NUTRITION time 50 minutes overview of Lesson This lesson introduces students to the dairy food group. Students will discover the nutrient contribution of dairy foods and how those nutrients work together in the body. They will practice the application of nutrient roles by role playing. objectives The learner will be able to... Recall the nine essential nutrients provided by dairy foods State ways in which diseases are impacted by healthy eating colorado academic standards Comprehensive Health and Physical Education: Analyze benefits of a healthy diet MateRiaLs needed 1. Medium-size rubber band (when stretched, a tennis ball can go through) 2. Tennis ball 3. Three large garbage bags small balloons filled with air 5. Adhesive nametags PRePaRation 1. Inflate small balloons and store in garbage bags 2. Prepare nametags for nutrients a. Create nametags for each nutrient (protein, calcium, magnesium, potassium, vitamin D, vitamin B12, phosphorus) b. Create additional three nametags, each labeled ACID c. NOTE: You will need one set of nametags for every group of eight students 3. Print copies or share Dairy Grid Handout with students terms and vocabulary 1. Blood Pressure - The pressure of the blood against the inner walls of the blood vessels, varying in different parts of the body during different phases of contraction of the heart and under different conditions of health, exertion, etc. 2. Essential - Necessary; essential nutrients must be included in the diet 3. Nutrients - Any substance that nourishes an organism; for this lesson, nutrient refers to the substances within foods that nourish the human body 4. Refuel - To supply again with fuel; for this lesson, refuel refers to re-loading bodies with exercise recovery nutrients

2 Lesson Page 2 of 5 Review MyPlate Explain and Engage Discover Review What is MyPlate? Why is it important to eat or choose foods from each of the Five Food Groups? Answer: Each food group contributes specific nutrients needed for a healthy diet Share Dairy Grid Talking Points: Today we will focus on the dairy food group Dairy foods include foods derived from cow s milk (most commonly milk, cheese and yogurt). These foods contribute specific nutrients that are important for your health. Every day, 9th and 10th grade students need three servings of dairy. The dairy grid gives examples of servings of dairy. Allow students to study the Dairy Grid for one minute What foods on this grid are you surprised to see? Some foods that we typically think of as dairy foods like butter and ice cream are not on this list. Why? (Answers may include: because they are not considered nutrient-rich; they are low in calcium and high in fat) Nutrients function as a package or a team Explain: One cup of milk is a good source of nine essential nutrients: 1. Calcium 6. Vitamin D 2. Potassium 7. Vitamin B12 3. Phosphorus 8. Riboflavin 4. Protein 9. Niacin 5. Vitamin A Too much of one nutrient can be just as dangerous as a deficiency These nutrients work as a package/team Engage Questions: How many of you have been on a team? What are the advantages of being on a team? Answers may include: On a team, work is divided. Teams take advantage of different member s talents so everybody on the team doesn t have to be good at the same thing. Team members accomplish more working together than if each of them were working individually. Continued on Next Page

3 Lesson Continued Page 3 of 5 Nutrient Teams Concept: In the body, nutrients work together to complete roles in the body. Calcium, for example, in dairy foods is important to help your bones grow and to keep bones and teeth healthy, blood pressure under control, and muscles strong, but calcium doesn t do the job alone. To keep bones at their healthiest, calcium needs a team of helpers. 1. Healthy Blood Pressure Team: Three nutrients in dairy foods work together to help keep blood pressure levels healthy - calcium, potassium and magnesium.* *Magnesium isn t listed as one of the nine essential nutrients provided by dairy as it provides less than 10% of the daily value. Although one cup of milk does naturally provide 6% of your daily value of magnesium. What is blood pressure? (Answer: a measure of how hard blood presses against the walls of our arteries and veins as the blood circulates through our body. High blood pressure is a condition when the blood presses harder than normal against the walls of a person s veins and arteries) Why is blood pressure important for teens? (Answer: If you have high blood pressure as a teen you are more likely to have it as an adult. If high blood pressure is not treated, it can lead to other very serious diseases) Explain Application: Ask for three volunteers, assign each to serve as either calcium, magnesium or potassium. Using one rubber band, have each volunteer use one finger each to pull the rubber band open and place the tennis ball (which represents a volume of blood) through the rubber band (blood vessel). Have one student drop their finger so that only two nutrients are keeping the blood vessel open. Emphasize that without all three nutrients, a tennis ball (volume of blood) would not fit through the rubber band (blood vessel). 2. Muscle Refuel Team: Four nutrients found in dairy foods work together to keep muscles healthy: Protein helps build and repair muscles. Calcium and potassium help muscles contract. Vitamin B12 helps build red blood cells. Red blood cells carry oxygen from the lungs to the muscles. Why are muscles important? (Answers: They allow us to participate in physical activity allowing the body to move, help with daily functions like lifting, walking, digestion) Besides the muscles that we can see, where else are their muscles in your body? (Answer: The heart, digestive organs, etc. are muscles) 3. Healthy Bone Team: Five nutrients work together to make healthy bones - calcium, vitamin D, protein, phosphorus and potassium. Why are healthy bones important to students your age? (Answers may include: strong bones help the body move, protect the organs, keep the body upright and allow the body to have a normal, active life) Continued on Next Page

4 Lesson continued Page 4 of 5 activity: BaLLoon BasketBaLL nutrient team application VITAMIN D POTASSIUM PROTEIN PHOSPHORUS BONE CALCIUM = DEFENSE/ACIDS apply Explanation: Bone=Net Vitamin D, like a point guard makes assists. Vitamin D assists with getting calcium into the bone. Potassium guards and provides a security system to bones. It neutralizes acids in the body that would harm the bones, much like a shooting guard who protects the outside of the key and defends the perimeter threats. Protein, like a center, builds the outside framework of each bone. Calcium, one of the two main building materials in bone, is stored directly in the bone, much like a post player who scores directly to the basket. Phosphorus, one of the two main building materials in bone, is stored directly in the bone, much like a post player who scores directly to the basket. Activity: 1. Divide students into even groups (ideal groups will be made up of eight students). 2. Within each group of students, make assignments and distribute nutrient nametags. 3. Each group of eight students should get into a basketball team formation (see diagram attached). 4. The objective is to get the balloon into the net. 5. Read the instructions below to the students, having them walk through the procedure. Let them play the game for three to five minutes, trying to get the package of nutrients (balloon) into the bone (net). VITAMIN D STUDENT starts with the balloon and tries to get the balloon to the PROTEIN STUDENT. It will be challenging to get it there with three ACID STUDENTS trying to deflect the balloon. POTASSIUM STUDENT will screen the acids for easier positioning. Once the PROTEIN STUDENT receives the balloon he/she must pass it to the CALCIUM STUDENT or the PHOSPORUS STUDENT who will get the bone building material into the net (bone). Teachers: Adjust rules as necessary. Continued on Next Page

5 Lesson continued Page 5 of 5 homework/ end of Lesson activity For two days, plan how you will get three servings of dairy every day. Three servings can include yogurt, milk and/or cheese. Just get three servings every day. These foods do not need to be loners but can be included with their friends, like cheese on a pizza or milk on cereal. Review Make the Plan: How will I get three servings of dairy each of the next two days? - Develop strategies for breakfast, snacks, lunch and dinner. - Instructor models a suggested strategy: I will include one dairy food at breakfast - smoothie, yogurt, cheese with my eggs; etc. I will order cheese with my salad, sandwich; have yogurt or cheese available for snacks, etc. - Remember to count the milk in your latte! Two day check-list: - What dairy food did I have, how much, time of day? Journal: Based on What You Learned Today: - How do my eating habits affect my health today and in the future? - What nutrients does milk, and other dairy products, provide? WesternDairyAssociation.org Washington, Suite 175, Thornton, CO Adopted from National Dairy Council s Bridges to Wellness. May be reproduced for educational purposes Western Dairy Association.

6 These mini-meal and snack ideas each provide 33% of your daily dairy goal. Choose three servings of milk, cheese or yogurt every day in combination with healthy whole grains, lean proteins and fibrous fruits and vegetables to fill your body with the nutrition it needs to operate at its best. White MILK Grilled 2 slices whole grain bread + 1 oz. sliced cheese + tomato slices + basil leaves 1 cup milk Loaded BAKED POTATO ½ large baked potato + ¼ cup Greek yogurt + sprinkle of shredded cheese + black pepper + steamed asparagus YOGURT Bowl of CEREAL 1 cup yogurt + 1 banana + 1 cup frozen fruit + 1 cup spinach ¾ cup cereal + 1 cup milk + ½ cup raisins Broccoli MAC & ⅓ cup macaroni noodles oz. melted cheese + ½ cup broccoli 1 cup yogurt Bowl of OATMEAL ½ cup cooked oats in 1 cup milk + ½ cup berries + ¼ cup mixed nuts Cottage String Yogurt PARFAIT 1 cup yogurt + ¼ cup granola + ½ cup fruit YOGURT ¾ cup cottage cheese + favorite add-ins Chocolate MILK 1 cup milk 1 ounce string cheese Greek SMOOTHIE Apples & 1.5 oz. cheese + 1 small apple Veggie QUESADILLA 6" tortilla + ⅓ cup shredded cheese + ¼ cup black beans + 1 cup sautéed onion, bell pepper and mushrooms Cobb SALAD 1 cup mixed salad greens oz shredded cheese + ¼ cup black beans + corn + avocado + tomato + shredded carrot 1 cup yogurt Breakfast SANDWICH Whole wheat English muffin + cooked egg + reduced-fat cheese slice Protein SHAKE ¾ cup yogurt + ¼ cup milk + 1 banana + 1 tablespoon peanut butter + 1 scoop chocolate whey powder PIZZA Whole wheat crust + ⅓ cup cheese + tomato sauce + turkey pepperoni + ½ cup pineapple Draw YOUR OWN

7 TRACK YOUR HEALTHY INTAKE Food, Snack or Meal Sample DAIRY (cups) VEGGIES (cups) FRUITS (cups) Day 1: Broccoli Mac & Cheese þ þ PROTEIN (ounces) GRAINS (ounces) þ Day 1 Total cups cups cups ounces ounces Day 2: Day 2 Total cups cups cups ounces ounces Recommended Daily Portions for a 2,000 calorie diet Extra Calories Use the serving sizes listed below to determine how many cups or ounces you are eating at each meal and snack. 3 cups 2 cups 3 cups 6 oz. 5 oz. WHAT IS AN APPROPRIATE PORTION? DAIRY VEGETABLES FRUITS PROTEIN GRAINS 1 cup white milk 1 cup chocolate milk 1 cup yogurt 1.5 oz. cheese ⅓ cup shredded cheese ½ cup cooked vegetables 1 cup raw vegetables 1 small apple or pear 1 large orange ½ banana ½ cup dried fruit 1 egg ¼ cup cooked beans ¼ cup nuts 1 T peanut butter 3 oz. meat 1 slice of bread ¾ cup cereal ⅓ cup cooked rice or pasta 1 mini bagel 6 tortilla 1.5 oz. = 4 dice 1 cup = baseball 1 medium fruit = tennis ball 3 oz. = deck of cards ½ cup = light bulb Looking for fresh, healthy snack ideas? Try the reverse side or visit WesternDairyAssociation.org Washington, Suite 175, Thornton, CO May be reproduced for educational purposes Western Dairy Association.

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