Participant Group Nutrition Education outline: Get the Skinny on Milk

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1 Participant Group Nutrition Education outline: Get the Skinny on Milk Lesson Plan adapted from California WIC This group NE outline uses a facilitated discussion format, including a tasting activity. Select the activities that work best for your staff and participants. Goal: Participants can plan for the transition to lower fat milk that is part of the new food package. Target Audience: WIC participants, women or children ranging in ages from 24 months to 5 years. Time needed: ~30-40 minutes Objectives: By the end of the session participants will have: An understanding of their own milk preferences and how to transition to a lower fat milk Tasted the differences between the 4 types of milk Compared the nutrition facts label of the 4 different types of milk Overview: 1. Welcome/Intro 2. Milk Tasting 3. Nutrition Facts Label or Comparison of 4 Types of Milk 4. Transition strategies for changing to lower fat milk 5. Closing Materials Needed: Note: Additional handouts are included at the end of this file. Those not included in the materials list are for your consideration and may be used if preferred. Milk carton labels (whole, reduced fat-2%, low fat-1%, non-fat/fat-free/skim) - actual cartons or just labels works Page 1 of 6

2 Milk carton labels (whole, reduced fat-2%, low fat-1%, non-fat/fat-free/skim) - actual cartons or just labels works Milk (4 diff. types) for tasting ~2 oz per type of milk per person expected to participate (e.g. 1 qt. = 32 oz = participants) Small paper cups for tasting (2-4 oz size are fine)-4 different colors to distinguish between types (only known to the facilitator) [example: yellownon-fat, green- low fat, red- reduced fat, blue-whole] Sun glasses for blind tasting (optional) Dry erase board with dry-erase markers Nutrients in 8 oz Milk chart (blank) or large blank post-it note pad Handouts: From National Dairy Council o Which milk is the healthiest? Milk label-nutrition facts comparison o Low fat milk is a healthy choice/ Great Tasting Ways to use milk & cheese (double sided) o Escoge Bien, Vive Bien Optional handout: Skimming the milk label Background: The new WIC food packages(to be implemented in Aug. 2009) will be offering reduced fat (2%), low fat (1%), and non-fat (fat free, skim) milk to women and children over the age of 2 to align more closely with the USDA guidelines. Activity 1: Getting started 5 to 10 minutes Facilitator introduces self and invites clients to introduce themselves. Explain that you will be asking questions and everyone is welcome to share and participate but are not required if they so choose. Intro today s topic Getting the skinny on milk Use a flip chart to write down answers to the following questions: o What kind of milk do you normally use? o When buying milk, what do you look for? o What have your experiences been in trying different kinds of milk? Reduced fat (2%), Low fat (1%), Fat free (skim or non-fat) o What influences your decision to get the milk that you do? Activity 2: Milk Tasting ~10 minutes Just to get us started thinking, we are going to do a blind tasting of the 4 different types of milk we will be discussing today Page 2 of 6

3 Let each participant, including children, try each of the 4 different milk samples. Using the sunglasses makes it so people cannot see the difference between the milk samples. Do not let participants see the milk label and do not tell them what type of milk it is. On white board make a column for each color cup. Allow participants to try whatever color they like and comment on the type using white board. Encourage multiple tastes to try the different colors and comment on them. Ask questions of the group o What do you think about the milk you have just tasted? o What type of milk do you think it is? o Which one is your favorite? Reveal to the participants what color corresponded to which kind of milk. o What do you think? What surprised you, if anything? Did you taste a type of milk that surprised you? o How were you able to tell the difference between the milks? Activity 3: Nutrition Facts Label~10 minutes Note: Depending on the brand of milk, amounts of different nutrients will vary from the tables shown or from the labels shown on the different handouts. Using milk labels from stores in your area will illustrate what is in the milk available to your participants. The nutrition facts label can be useful to compare foods, such as different milks. Let s look at the nutrition facts labels on the four different types of milk that we tasted and compare the nutrients Hand out the different milk labels/cartons o Look at the nutrient information on the nutrition facts label. Share with a partner or group what you notice about the label. Allow time to share o Who would like to share what they noticed about these labels? Hear responses, Put up Nutrients in 8 oz Milk chart (blank none of the values filled in) o Optional handout: Skimming the milk label If any nutrients have been noted during the discussion of the labels, add them to the blank chart o We will write in the nutrient amounts for each of the milks on this chart. Page 3 of 6

4 Ask for volunteers to fill in the following table: Measurements are for 1 cup of milk each Type of Milk Calories Total Fat Protein Calcium (% of Daily Value) Fat Free 83 0 grams 8 grams 31% Low Fat 1% grams 8 grams 29% Reduced Fat grams 8 grams 29% 2% Whole grams 8 grams 28% Discuss what they notice about the chart and the differences between milks o What do you notice about the comparison of these milks? o Now that you have seen the nutrient comparison and tasted the different types of milk, what are your thoughts about choosing milk? o What did you learn that you did not know before you came in here today? Alternate Activity 3: Comparison of 4 types of milk ~10 minutes Now let s look at the nutrients in the different types of milk. o The food label contains different kinds of information, including how much food is in the container, a list of ingredients in the food, and the amounts of nutrients in one serving. During this session we will look at the nutrients in milk labels to compare the four types of milk currently (since whole will not be offered in Aug 09) available Distribute comparison handouts Which Milk is Healthiest o Can anyone tell me what the nutrition label is telling me? o Which information on this nutrition fact section of the label is most important to you? o Which information is most interesting to you and why? o What are your questions about the information on the nutrition facts label? Food labels list the ingredients and give information on the amounts of nutrients in the food. Let s look at this handout. The Nutrition Facts Label gives information on the nutrients in one serving of the food. It shows how many calories, protein, fat, cholesterol, sodium, vitamins and minerals are in one serving. Page 4 of 6

5 Let participants look at the handout and talk about the sections and nutrients that are the most important or interesting to them. Discuss what they notice about the handout and the differences between milks o What do you notice about the comparison of these milks? o Now that you have seen the nutrient comparison and tasted the different types of milk, what are your thoughts about choosing milk? o What did you learn that you did not know before you came in here today? Activity 4: Addressing the transition 10 minutes Many mom s have mentioned the challenges with switching from the milk their family is used to, to one with less fat. Lets share some ideas for how to make that switch easier. o How would you change to a lower fat milk? o How would you use a lower fat milk? o What will your other family members say about making a switch? Ask for suggestions. Pass out handout Low fat milk is a healthy choice/ Great Tasting Ways to use milk & cheese (double sided) OR Escoge Bien, Vive Bien Some suggestions to note on the handout: o Use low fat milk in cooking (ex: soups, sauces, casseroles, pudding) o Mix milk to transition, add 2% to whole, gradually increasing the amount of 2% until whole is no longer used. (repeat with 1% and/or fat free) o Try low fat milk with cereal or oatmeal o Make scrambled eggs with low fat milk o Add chocolate, vanilla, or cinnamon to warmed low fat milk Have participants identify which strategy might work for them Address what individuals look for when they re at the store buying milk. (Ex: lid color, fat %, name, label, etc ) o What would you look for at the store if you are going to buy a different milk? What will it say on the label? Activity 5: Closing 5 minutes Now what are your questions about reading and using labels to choose healthy milk for your family? o What was useful for you today? o Would you like a few recipes using lower fat milk? Page 5 of 6

6 o As part of a change to healthier foods in WIC, WIC will be changing to lower fat milk in August You don t have to wait. You can begin to make that change now in anticipation. I am confident that if you decide to start making this change, you will find a way to make it work. Handout/recipe cards Thank participants for their participation and attending your session. Page 6 of 6

7 Skimming the Milk Label Looking at the new names for milk All milk has the same nutrition. Fat-free milk, low-fat milk, reduced-fat milk, and whole milk all have the same amount of protein, vitamins and minerals. Switching from higher fat milk to lower fat milk and milk products can make a big difference in the amount of fat and extra calories in your diet. One 8-oz glass of whole milk gives you a quarter of the saturated fat you should have in a whole day. Fat-free (or skim) milk doesn t give you any! Look at the difference! New Name Old Name Fat grams/ 8 oz Fat (% of Daily Value) Calories / 8 oz Protein / 8 oz Calcium (% of Daily Value) Whole Milk Whole Milk 8.0 g 12% g 28% Reduced fat Low-fat or 2% 5 g 7% g 29% milk milk Low-fat Milk Low-fat or 1% 2 g 4% g 29% milk Fat-Free, Skim Milk 0 g 0% 83 8 g 31% Skim, Non-fat - FDA s Current Labeling Standards Kurtzweil, Paula. FDA Consumer (Jan-Feb 1998) Compiled by: Oregon WIC and NES/ODC

8 Which Milk is Healthiest? All milk contains the same essential nutrients

9 Low fat milk is a healthy choice for you and your family. low fat milk whole milk Low fat milk has: Same calcium Same protein Same minerals and vitamins Less fat Fewer calories All Milk Has: Calcium and vitamin D for strong teeth and bones Protein for muscle growth Calcium, potassium and magnesium for healthy blood pressure Doctors and nutritionists encourage drinking low fat and fat free milk.

10 Great Tasting Ways to Use Milk and Cheese Creamy Banana Walnut Oatmeal * Perfect Fruit Smoothie * Start at Breakfast Add low fat milk to whole grain cereal with fresh fruit Use low fat milk in place of water when making oatmeal Make scrambled eggs with low fat milk and top with mozzarella cheese Snack Smart Prepare instant pudding mix with low fat or fat free milk and spoon over vanilla wafer cookies and sliced bananas Mix low fat milk or yogurt with fruit in a blender to make a fruit smoothie Enjoy a cup of steaming hot chocolate mix fat free milk with chocolate syrup Healthier Meals Make soups and casseroles more flavorful by adding low fat milk Sprinkle shredded mozzarella cheese on top of broccoli, beans, whole grain rice or other family favorites Moving to lower fat milk? Take your time Step one: switch between whole and 2% Step two: Stick with 2% if you like it, or switch between 2% and 1% Step three: Stick with 1% if you like it, or switch between 1% and fat free Cheesy Broccoli Soup* *For these and other great tasting milk and cheese recipes, visit Sensitive to lactose? Try low fat and fat free lactose free milk! 2008 National Dairy Council

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13 For Growing Bones Which Milk? Why Milk? Check the Nutrient Facts panel on milk cartons to find the benefits. You ll see several nutrients that everyone in your family needs. Calcium and vitamin D for your child s growing bones and teeth. These same nutrients help your bones stay healthy. Protein for building a growing body. It also keeps your body in good repair. Vitamin A for healthy eyes and skin. Offer milk or water to satisfy thirst. Your child needs plenty of fluids to stay healthy, too. Whole Milk Nutrition Facts Serving Size 8 fl oz (244g) Servings Per Container 1 2% Reduced Fat Milk 1% Low-fat Milk Nutrition Facts Serving Size 8 fl oz (244g) Servings Per Container 1 Nutrition Facts Serving Size 8 fl oz (244g) Servings Per Container 1 Amount Per Serving Calories 150 Calories from Fat 70 %Daily Value* Total Fat 8g 13 % Saturated Fat 5g 25 % Cholesterol 35mg 11 % Sodium 120mg 5 % Total Carbohydrate 11g 4 % Dietary Fiber 0g 0 % Sugars 12g Protein 8g Amount Per Serving Calories 120 Calories from Fat 40 %Daily Value* Total Fat 4.5g 7 % Saturated Fat 3g 15 % Cholesterol 20mg 6 % Sodium 120mg 5 % Total Carbohydrate 12g 4 % Dietary Fiber 0g 0 % Sugars 11g Protein 8g Amount Per Serving Calories 100 Calories from Fat 25 %Daily Value* Total Fat 2.5g 4 % Saturated Fat 1.5g 8 % Cholesterol 10mg 3 % Sodium 125mg 5 % Total Carbohydrate 12g 4 % Dietary Fiber 0g 0 % Sugars 11g Protein 8g Vitamin A 6% Vitamin C 4% Calcium 30% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet. Vitamin A 10% Vitamin C 4% Calcium 30% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet. Vitamin A 10% Vitamin C 4% Calcium 30% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet. Which milk would you buy? What s different? What s the same? Nutrition Facts on milk cartons can help you make choices for your family. Your child will get the same amount of bone-building calcium no matter what type you pick. Low-fat milk has less fat. If you prefer, look for fat-free (skim) milk. Provided by NIBBLES FOR HEALTH 7 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

14 For Growing Bones Which Milk? Which Milk for Your Child? Starting at age two, children can drink low-fat milk. It s a good habit for your whole family to learn. Drinking low-fat milk is one way to get less fat, especially saturated fat. That s healthy! If you have a child under two years, offer whole milk after breast milk or formula. Babies and toddlers need the fat from whole milk to grow properly. Change slowly to low-fat milk: Switch first from whole to 2% milk. When your child gets used to the flavor, try low-fat milk. Try chocolate low-fat milk. The flavor is about the same as in higher fat chocolate milk. Offer low-fat milk on cereal and in smoothies. Your child probably won t notice. Try this: Drink milk to protect your bones and your child will do what you do. The secret to success is having milk in your refrigerator. Have enough for you and your child, too. NIBBLES FOR HEALTH 7 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

15 1/2 gallon whole milk 1/2 gallon 2% milk 1/2 gallon 1% milk 1/2 gallon fat free milk = 15 teaspoons of butter = 9 teaspoons of butter = 4 1/2 teaspoons of butter = 0 teaspoons of butter (15 cucharaditas de mantequilla) (9 cucharaditas de mantequilla) (4 1/2 cucharaditas de mantequilla) (0 cucharaditas de mantequilla)

16 YOUR KIDS NEED CALCIUM Growing Children Need Calcium to Build Strong Bones and Teeth! Milk and most dairy foods are excellent sources. How much do your children need? Most children who are 2 to 5 years old need 2 cups of milk and dairy foods each day.* What Counts as One Cup of Milk? Milk 2% reduced-fat, 1% low-fat, fat-free All are available lactose free Natural Cheese Such as Cheddar, Mozzarella or Colby Yogurt 2% reduced-fat, low-fat or fat-free 1 cup 1 1 /2 ounces counts as 1 cup of milk 1/3 cup shredded cheese counts as 1 cup of milk 1 container (6 to 8 ounces) counts as 1 cup of milk Macaroni and Cheese From packaged mix Processed American Cheese Pudding made with Milk or Frozen Yogurt or Ice Milk 2 cups count as 1 cup of milk 3 slices count as 1 cup of milk 1 cup counts as 1 cup of milk Tomato Soup Made with milk 2 cups count as 1 cup of milk Give Your Child More Calcium Use milk instead of water when making: Hot cereal Hot chocolate Instant mashed potatoes Scrambled eggs Pancakes Condensed soup Grilled Cheese Sandwich Made with Processed American Cheese 1 sandwich made with 3 slices of cheese counts as 1 cup of milk Source: USDA MyPyramid *Children 4 to 5 years old that are physically active more than 60 minutes a day should have 3 servings. Copyright 2008 National Dairy Council. 3aday.org

17 FOOD GUIDE FOR YOUNG CHILDREN Grain Group Ages 2 and 3 Ages 4 and 5 At least half of all grains eaten should be whole grains. These foods count as 1 ounce: 1 slice whole wheat bread 1 /2 cup cooked oatmeal 1 /2 cup cooked rice or pasta 1 cup ready-to-eat cereal 1 flour or corn tortilla (6 inches) Vegetable Group Try carrots, broccoli, cauliflower, green peppers, green beans, peas, tomatoes and celery. These foods count as 1 cup: 1 cup raw or cooked vegetables 2 cups leafy vegetable Fruit Group Choose fresh, frozen, canned and dried fruit and 100% juice. Try apples, bananas, peaches, orange slices, blueberries and dried apricots, cherries and raisins. These foods count as 1 cup: 1 cup cut-up fruit 1 cup 100% fruit juice limit portion to 1 /2 cup per day* 1 /2 cup dried fruit 1 /2 cup is equal to: 1 small fruit Milk Group Serve milk with meals. These foods count as 1 cup: 1 cup low-fat or fat-free milk 1 cup low-fat yogurt 1 1 /2 ounces natural cheese 2 ounces American cheese 1 cup pudding made with milk Meat, Fish, Beans, and Nuts Group Serve lean meat, poultry, or fish. These foods count as 1 ounce: 1 ounce cooked meat, fish or poultry 1 egg 1 /4 cup cooked dry beans/peas 3 to 5 ounces 1 to 1 1 /2 cups 1 to 1 1 /2 cups 2 cups 2 to 4 ounces 4 to 5 ounces 1 1 /2 to 2 cups 1 to 1 1 /2 cups 2 to 3 cups 3 to 5 ounces Based on USDA MyPyramid Food Intake Patterns. *The American Academy of Pediatrics recommends limiting juice to 4 to 6 ounces per day for children ages 1 to 6. Please be advised of choking hazards with small hard foods like raisins, grapes, nuts, seeds and popcorn. Copyright 2008 National Dairy Council. 3aday.org

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