Dairy Case Objectives:
1.
Understand importance of calcium and the daily amount necessary
2.
Identify and select high calcium, low-fat foods
3.
Identify and select low-fat cheeses
4.
Learn how to use cheese sparingly in recipes
5.
Select a light butter or margarine product
Objective 1: Understand
importance of calcium and the daily amount necessary
•Calcium
is important for healthy bones and teeth and preventing osteoporosis
•Vitamin
D is very important for calcium absorption
•Women should
get between 1200-1500 mg of calcium per day, which is 4-5 servings
of calcium rich foods
•Remind participants
of information available on “How Many Servings for You?”
Objective 2: Identify
and select high calcium, low-fat foods
•The best
food sources of calcium
•Milk (use
fat-free/skim) 8 ounces has 300mg of calcium
•Yogurt
(use fat-free) 8 ounces has 300 mg
•Other sources
of calcium
•Hard cheeses
(use low-fat or fat free Swiss, cheddar, mozzarella) 1 ounce has 200
mg
•Cottage
cheese (use low-fat or fat free) ˝ cup has 70 mg
Objective 3: Identify
and select low-fat cheeses
Look for:
•“Low Fat”
(less than 3 grams of fat per serving) or “Fat Free” (less than ˝
gram of fat per serving)
•“Low Saturated
Fat”
•Part-skim
milk cheeses-ricotta, mozzarella, string
•Best cheesy
choices
•1 % low-fat
cottage cheese or fat-free cottage cheese
•Fat free
ricotta Cheese
•Fat free
cream cheese
•Healthy
choice cheeses
•Kraft light
favorites
•Borden
low-fat and fat-free cheeses
Objective 4: Learn
how to use cheese in recipes
•Cheese
is made from cow or goat milk and is usually high in total fat or
saturated fat, so try to always use low-fat options
•Cheese
usually stays fresh for at least a week after the “sell-by” date on
the package
•Cheese
can be frozen, but it may change the texture
•Use small
amounts of strong-flavored cheese and put the cheese on top, where
you will experience the most taste
Objective 5: Select
a light butter or margarine product
•Butter
vs. margarine
•Use whichever
you feel comfortable with, but try to use a reduced fat variation
of it and always in moderation
•“Take Control”
and “Benecol” are very expensive spreads that are not worth the price
because they do not reduce cholesterol significantly unless used on
a very regular basis
•Explain
to participants that fat free products can only be used for topping
and not for baking, cooking, or frying
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