Dairy Objectives Participant will be able to: Required Materials: Optional Supplemental Materials: Preparation Required:

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1 Dairy Objectives Participant will be able to: 1. Name three different places (animals or plants) that milk comes from. 2. Discuss one health benefit of dairy foods consumption. 3. Name the amount of dairy needed by adults and children. 4. Distinguish between high-fat and low-fat dairy products. 5. Name the uses for three different types of milk. 6. Name the three main categories of dairy products. 7. Describe the serving sizes (1 cup equivalents) for each of the categories of the Dairy Group. 8. Name three ways to increase calcium in the diet. 9. Identify lactose intolerance and milk allergy and discuss ways to get calcium in the diet when dairy food is not an option. Required Materials: Ingredients for any recipe you choose to demonstrate. Plates, napkins, and utensils for serving sample recipes. Lesson handouts enough for all participants (see pg ). Required paperwork for program enough for all participants. Samples of liquid milk, powdered milk, evaporated milk. NOTE: Be sensitive to those in the class who do not consume dairy products. Pay particular attention to objective 9 above and never make anyone feel guilty for not consuming dairy products! Optional Supplemental Materials: Samples of plant based milks such as soy, coconut, almond, rice. One or more of the following vegetables high in calcium: bok choy, mustard or turnip greens, kale, romaine lettuce, broccoli. SOS Booklet (see Food $ense website Staff Menu Resources). Preparation Required: Review and become comfortable with the lesson and related handout. Choose a demonstration recipe from the handout and make notes to yourself about when you should begin preparing it during the lesson (see pgs ). Gather the food and equipment to make the food demonstration recipe. 1

2 Teaching tips and ideas: Ask questions! Remember that not everyone hears the question the first time or hears the answers. Ask the question twice. It may be appropriate to repeat things that are said. Some questions may need to be rephrased so that your particular audience will understand what you are asking. Give time for participants to think after you have asked the question. Just because they don t answer immediately after you have asked the question doesn t mean that they don t know they may just need time. This entire lesson does not need to be taught to every audience. You may go through the lesson plan and select portions that are the most appropriate or interesting for your audience. 2

3 LESSON PLAN Introduction Time: 5 minutes Welcome everyone to the class and thank them for taking time to participate. Take a moment to introduce yourself and the program. Ask the class: Who has ever heard these words come from a mother s mouth? Drink your milk! Many people have been drinking milk since they were very young, but few people know where or when the practice of drinking milk from animals began. o The practice of drinking cow's milk is ancient, thought to date back as early as 6,000-8,000 B.C. o Milk and other dairy products were so highly valued in ancient Egypt that only the very wealthy could afford to consume them. o Beginning in the 5th century A.D., the milk of cows and sheep began to be especially prized in Europe, but it wasn't until the 14th century that the demand for cow's milk began to outpace that of milk from sheep. o Dairy cows did not make an appearance in America until the early 17th century, when they were brought over from Europe. o Milk pasteurization began in the very late 19th century, although it wasn't until the mid-20th century that a more refined technique, ultra-high temperature pasteurization, was introduced. Objective 1: Name three different places (animals or plants) that milk comes from. Time: 3-5 minutes Milk comes from several different sources, both plant and animal. Ask the class: How many different types of milk, both plant and animal, can you name? o Cow milk o Goat milk o Sheep (Ewe) milk o Water buffalo milk (Africa) o Soy milk o Almond milk (nut milk in general) o Rice milk o Coconut milk You can see that milk comes from a lot of different places! Today we are going to focus primarily on the milk that comes from cows. Objective 2: Discuss one health benefit of dairy foods consumption. Time: 10 minutes Ask the class: Why is it important to include milk in your diet? o Milk contains nutrients that are essential to the body. There are a few very famous nutrients in milk that are essential. Ask the class: Which nutrients are they? Calcium Vitamin D Phosphorus o Calcium, vitamin D, and phosphorus all work together to benefit your bones, teeth, body tissues, nervous system, heart and muscles. Milk products naturally contain calcium and phosphorous. They contain no natural vitamin D but are fortified with vitamin D. o Calcium forms bones and teeth and helps keep them strong. o Vitamin D helps the body use calcium. o Phosphorous aids in bone calcification. 3

4 o FYI - Although milk is not considered a protein food according to MyPlate, it is still a good source of protein. All fluid milk products and many foods made from milk are considered part of the Dairy Group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content such as cheese and yogurt are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk is also considered part of the Dairy Group. Ask the class: Why do you think soy is the only non-dairy drink included in the Dairy Group? o Although most other non-dairy drink substitutes are fortified with calcium, soy is the only one that has enough protein to be considered part of the group. Objective 3: Name the amount of dairy needed by adults and children. Time: 1 minute Ask the class: What amount of dairy products is recommended for adults? Children? o Adults: 3 cups per day. o Children (ages 2 to 8): 2 cups per day. Ask the class: Does that mean that you have to drink 3 cups of milk every day? o No. There are other foods that can be consumed that count toward the daily recommendation. We will discuss those later. Objective 4: Distinguish between high-fat and low-fat milk products. Objective 5: Name the uses for three different types of milk. Time: 10 minutes You can buy milk and milk products that are considered full fat or low-fat. Ask the class: What is considered a low-fat dairy product? What words or numbers would you look for on the container? o Skim or 1% milk is considered low fat. 2% or whole milk is not considered low fat. Skim milk has less than.05% fat so it can be labeled fat-free. 1% milk has a bit more fat than skim, and is considered low-fat. Milk that is 1% means that there is not less than 1% of the weight of the milk as butterfat. 2% milk has more fat than 1%. Milk that is 2% means that there is not less than 2% of the weight of the milk as butterfat. Whole milk is basically fresh milk from the cow with nothing added or taken away. The milk in the store is standardized to 3.3%; raw milk is usually between 3.5%-4.5%. Cream is made from the higher fat layer that is skimmed off the top of milk before it is processed further. It is not considered part of the Dairy Group because it is low in calcium. Half-and-half is half whole milk and half cream; it is typically used to add to beverages like coffee, and like cream not part of the Dairy Group. Ask the class: A cup of 2% milk has 125 calories. How many of those calories do you think are fat calories? o 35% of the calories in a cup of 2% milk are fat calories. 49% of the calories of whole milk are fat calories. o Don t be fooled by the numbers 2% and 3.3%. 2% means that 2 percent of the weight of the milk is fat. The other 98 percent of the weight is made up of water and minerals. There is a big difference between weight and volume! o Remember, those numbers come from the weight of the fat in the milk, not the volume or calories. Even 1%, considered a low-fat choice has 18% of its calories as fat calories. 4

5 Type of milk Calories in 1 cup Fat grams in 1 cup Percent of calories as fat calories Cream g (28 g saturated) 96% Half and half g (17 g saturated) 80% Whole g (5 g saturated) 49% 2% g (3 g saturated) 35% 1% g (2 g saturated) 18% Skim 80 0g 5%* *Skim milk has about.05 grams of fat so it can be labeled as fat-free. FYI all milk, even skim, has cholesterol. Ask the class: How does adding flavoring to a milk make the nutrient profile different? o Flavoring adds more sugar and calories. There are several different forms of milk. Ask the class: What forms of milk can you think of? o Liquid, dry, evaporated. We have already talked about liquid milk. It is probably the most familiar form to most of us. Dry milk comes from liquid milk that is dried to a powder. Water is mixed with the dry powder milk and reconstituted to liquid milk. o Ask the class: Why would you decide to use dry milk? It is often less expensive than liquid milk. It lasts longer than liquid milk because it is shelf-stable. o Ask the class: What are the storage recommendations for dry milk? Unopened nonfat dry milk can last up to 30 years! Opened nonfat dry milk will last a couple of months. Note: Most powdered milk available for purchase is nonfat. If the dry milk has some fat in it, it has a shorter shelf life because it will go rancid and spoil more quickly than dry skim (nonfat) dry milk. Store your powdered milk in a dark container as some of the nutrients can be destroyed by light. Opened nonfat dry milk (no water added) will last 1 2 years in the freezer. o Ask the class: How have you used dry milk before? You can use it pretty much anywhere that you would use liquid milk. It is especially good to use in cooking and baking, as the flavor isn t an issue. Evaporated milk is also called condensed milk; this is not the same as sweetened condensed milk, which we will talk about in a minute. Evaporated milk is sold in cans and is available whole or skimmed. It is regular liquid milk with reduced water content. Skimmed has less fat which would be a better choice! o Ask the class: When would you use evaporated milk? It adds a creamy taste and texture to soups and sauces. It is used in baking. It can be used instead of half-and-half in pies and soups. Sweetened condensed milk is similar to evaporated milk, but sugar has been added to thicken and sweeten it; it is mainly used to make desserts and sweets. Objective 6: Name the three main categories of dairy products. Time: 5 minutes Ask the class: There are 3 main categories of dairy products. Can you guess what they are? o Milk, cheese, and yogurt. As you know, we have already discussed milk. 5

6 There are over 670 types of cheese in the world. Some that we are most familiar with include: Cheddar American Mozzarella Ricotta Swiss Cottage Parmesan Feta o Ask the class: What other varieties have you tried? o Cheese is typically very high in fat and calories so while it provides calcium, it should be eaten in moderation. Think of cheese as a condiment rather than a major part of the meal. Yogurt is cultured milk. It has active, live micro-organisms thought to be beneficial for gut health. A cup of yogurt has as much calcium as a cup of milk. Like milk, you can get it as whole fat, reduced fat (2%) or skim. Skim is always the better choice. Objective 7: Describe the serving sizes (1 cup equivalents) for each of the categories of milk products. A food in the Dairy Group is identified by the amount of calcium it contains. All dairy foods are measured by the amount of calcium in 1 cup of milk. These are called cup equivalents. In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. Objective 8: Name three ways to increase calcium in the diet. Time: 10 minutes Ask the class: Besides just drinking a glass of milk, what are ways that you use dairy products in your diet? o Milk Use milk instead of water to make soup or hot cereal. Use in baking. Try flavored milk. o Yogurt Use yogurt to make a sauce or a dip for fruits and vegetables. Have yogurt as a snack with granola or fruit. Blend yogurt with fruit to make a smoothie. o Cheese Pack a string cheese for lunch or a snack. Add cheese to a sandwich. Have cheese with crackers as a snack. Add cheese to an omelet, salad, or a topping on soup, baked potatoes, other vegetables, or casseroles. Objective 9: Identify lactose intolerance and milk allergy and discuss ways to get calcium in the diet when dairy foods are not an option. Time: 10 minutes You or someone you know may be lactose intolerant, have a milk allergy, or have other reasons for avoiding milk products. o Someone who is lactose intolerant is unable to break down the milk sugar called lactose because they don t have the enzyme called lactase that helps them do so. Most people throughout the world do not produce lactose, which makes them lactose intolerant. We just have a higher incidence of lactase makers in the US than most of the world. If you are of Asian descent or are African American, you may be one of those who are lactose intolerant. 6

7 Symptoms of lactose intolerance include gas, bloating, stomach cramps and sometimes diarrhea. Because everyone is different, some people can tolerate more lactose than others. People who are lactose intolerant have many options: They can take a pill that contains the enzyme that they are missing to help them break down the milk sugar. They can choose to avoid dairy products altogether. If they do, it is important to choose other sources of calcium. Many milk substitutes have added calcium. Choose lactose-free milk. o A milk allergy occurs when an individual has an immune response to milk protein. The body sees the proteins as invaders and releases chemicals to fight it. These chemicals make different parts of the body change in response. People with a milk allergy have a variety of reactions to the milk protein. Symptoms may include wheezing, headache, nausea, an itchy rash, sneezing, or watery eyes. Those with a milk allergy must avoid products that have any milk protein in them. o Some people choose to avoid dairy products for reasons other than allergies or physical intolerances. These people are not doomed to hip fractures in old age. There are many ways to get calcium in the diet besides dairy products. o Ask the class: Which has more calcium? 100 calories of milk or 100 calories of bok choy? There are 300 milligrams of calcium in 100 calories of skim milk. There are 775 milligrams of calcium in 100 calories of bok choy! o The fact is many of the foods we eat have calcium. For example, an orange has 60 mg of calcium. Who woulda thought? o Some ways to get calcium that don t involve dairy products: Drink plant based milks fortified with calcium such as soy milk. Buy calcium fortified orange juice. Eat lots of leafy greens and other veggies. Bok choy, turnip greens, collard greens, kale, broccoli, and cucumbers are all high in calcium. Eat a whole foods diet and limit junk food. Conclusion Time: 2-3 minutes Getting 3 servings of dairy each day is important for strong bones and teeth as well as the health of every other organ in the body. Low fat options are a better choice for heart health. If you cannot or choose not to consume dairy products, there are many options to get the calcium you need. Ask the class: What is something you learned today that you didn t know before that you will incorporate into your life? Ask the class: How can your family help with some of the changes that you would like to incorporate? Distribute samples of the chosen demonstration recipe as appropriate. NOTE: although this lesson does not cover powdered milk in detail, you may wish to demonstrate the ease of incorporating powdered milk into everyday cooking. For instance you can teach how to make evaporated milk from scratch (see handout) and then use it to make the two recipes that call for evaporated milk in the handout. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

8 Milk Group Serving Sizes 8 fluid ounces of milk 8 fluid ounces of yogurt 1/3 cup shredded cheddar Counts as 1 cup milk Counts as 1 cup milk Counts as 1 cup milk 2-3/4 ounce slices Swiss ½ cup pudding ½ cup frozen yogurt Counts as 1 cup milk Counts as ½ cup milk Counts as ½ cup milk (No picture available) (No picture available) 2 cups of cottage cheese 1 ½ cups ice cream Counts as 1 cup milk Counts as 1 cup milk 8

9 The Dairy Group Yes All fluid milk Cheese Yogurt Ice cream Cottage cheese Calcium-fortified soymilk What foods are in the Dairy Group? NO Cream cheese Cream Butter The calcium in Dairy Group foods is measured by cup equivalents. A cup equivalent is: 1 cup of milk 2 ounces processed cheese 1 cup yogurt 2 cups cottage cheese 1 ½ ounces natural cheese 1 ½ cups ice cream ⅓ cup shredded cheese 1 cup soymilk Choose low-fat dairy options. Go for skim or 1% options! A cup of 2% milk has 125 calories but 35% of those calories are fat calories (half of the calories of whole milk are fat calories). Don t be fooled by the numbers. 2% means that 2 percent of the weight of the milk is fat. The other 98 percent of the weight is made up of water and minerals. There is a big difference between weight and volume! The nutrients in dairy foods benefit your bones, teeth, body tissues, nervous system, heart and muscles. Calcium forms bones and teeth and helps keep them strong. Vitamin D helps the body use calcium. Phosphorous aids in bone calcification. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

10 Easy ways to add dairy foods to your meals: The Dietary Guidelines for Americans and MyPyramid recommend 3 cups of fat free or low-fat dairy products daily. Children ages 2 to 8 need 2 cups. Milk o Use milk instead of water to make soups, casseroles, hot cereal or baked products. Yogurt o Use yogurt to make dip for fruits and vegetables; eat it with granola or fruit for a snack; blend it into smoothies. Cheese o Pack a string cheese for lunch or a snack; add cheese to a sandwich; have cheese with crackers as a snack; top soups, casseroles, veggies, and omelets with a little cheese. *Cheese is a high fat food use sparingly! Breakfast, lunch, dinner, or snacks how will you add dairy to your meals? Popeye Smoothie 6-8 ounces yogurt, any flavor ½ cup skim milk ½ fresh or frozen banana ½ cup fresh or frozen fruit 1 packed cup fresh spinach Blend all ingredients well in a blender. Yield: 1 big delicious smoothie *Surprised to see spinach in a smoothie? Don t worry, you won t taste it at all and it really boosts the nutrition of this great smoothie! Skillet Mac and Cheese 1 quart water ½ pound (2 ½ cups) elbow macaroni 1 teaspoon salt, divided 2 large eggs 1 (12 oz.) can evaporated skim milk ½ teaspoon salt ½ teaspoon black pepper 1 tablespoon butter 1-2 cups grated cheese of choice In medium skillet, bring water to boil. Add macaroni and ½ teaspoon salt. Cook until just tender. While macaroni is cooking, whisk together eggs, evaporated milk, salt, and pepper in medium bowl. Set aside. Drain macaroni and return to skillet. Add butter and stir. Over medium heat, slowly add egg mixture and cheese to macaroni. Stir constantly until cheese is melted and mixture is hot and creamy, about 5 minutes. Yield: 4-6 servings. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

11 Yogurt Dip for Fruit 1 (8 oz.) carton lemon or strawberry yogurt 1-2 tablespoons orange juice concentrate ¼ teaspoon poppy seed (optional) ⅛ teaspoon ground cinnamon Combine all ingredients in a small bowl and stir to blend. Serve as a dip for fresh fruit. Yield: 4 servings Quick and Easy Fettuccini 8 ounces fettuccini or linguini (preferably whole grain) 1 tablespoon olive oil ¾ cup evaporated skim milk ½ cup grated Parmesan cheese ¼ cup sliced green onion 2 3 tablespoons chopped fresh basil or ½ teaspoon dried ¼ teaspoon garlic powder Pepper to taste Cook pasta according to package directions. Drain and return immediately to pan. Add olive oil; toss to coat. Add evaporated milk, cheese, onion, basil, garlic powder, and pepper. Cook over medium heat until bubbly, stirring constantly. Serve immediately. Yield: 6 servings Creamy Rice Pudding 2 cups cooked whole grain brown rice 1 ½ cups skim milk ¼ cup sugar ½ cup raisins (optional) 1 tablespoon butter 1 teaspoon ground cinnamon In medium saucepan, combine rice, milk, sugar, and raisins. Bring to boil. Reduce heat & simmer 20 minutes, stirring frequently. Remove from heat & stir in butter & cinnamon. Yield: 4 servings FYI almost every food has calcium. Non-dairy foods high in calcium include tofu, bok choy, kale, turnip and collard greens, romaine lettuce, and broccoli. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

12 Using Powdered Milk Powdered milk is great to keep on hand. Keep some in the pantry and use it for all kinds of goodness! Evaporated Milk 1½ cups water ½ cup + 1 tablespoon powdered milk Combine and mix well. Makes 12 ounces or 1½ cups. Use in any recipe calling for canned evaporated milk. Sweetened Condensed Milk ½ cup hot water 1 cup non-instant dry milk 1 cup sugar 1 tablespoon butter Combine all ingredients in blender and mix thoroughly. Use immediately or store in fridge or freezer. SOS (soup or sauce) Mix 2 cups powdered non-fat dry milk ¾ cup cornstarch ¼ cup instant chicken bouillon 2 tablespoons dried onion flakes 2 teaspoons Italian Seasoning Combine all ingredients in a re-closeable plastic bag, mixing well. Yield: Equal to 9 cans of cream soup. To substitute for 1 can of cream soup combine ⅓ cup of dry mix with 1¼ cups of cold water. Cook and stir on stove top or in microwave until thickened. Add thickened mixture to casseroles as you would a can of soup. Store in closed plastic bag or air-tight container until ready to use. It does not require refrigeration. Want to save a little time and money? Use reconstituted powdered milk in any recipe that calls for liquid milk. You will make less trips to the grocery store for milk, and that will help you avoid other unplanned purchases! This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)