Healthy Children - October 2011

 

Milk & Meat Group Choices

MILK GROUP CHOICES
2 servings each day
One serving of the milk group is based on the amount of calcium in 1 cup of milk. This group is where partial servings are eaten most often.
FOR THIS AMOUNT OF FOOD... COUNT THIS MANY MILK GROUP SERVINGS
1 cup milk
1 cup soy milk, calcium fortified - 1 serving
1/2 cup milk - 1/2 serving
1 1/2 ounce natural cheese - 1 serving
2 ounces processed cheese - 1 serving
1 string cheese (1 ounce) - 2/3 serving
1/2 cup cottage cheese - 1/4 serving
1/2 cup ice cream - 1/3 serving
1/2 cup frozen yogurt - 1/2 serving
1/2 cup pudding - 1/2 serving
MEAT GROUP CHOICES
2 servings each day
Two to three ounces of cooked lean meat, poultry, or fish equal one serving from this group. Amounts from this food group should total 5 ounces a day for 4- to 6-year-olds and about 31/2 ounces a day for 2 to 3-year-olds. Count 1 egg or 1/2 cup of cooked dry beans as 1 ounce of lean meat. Count 2 tablespoons peanut butter as 1 ounce of meat.
FOR THIS AMOUNT OF FOOD... COUNT THIS MANY OUNCES
2 ounces cooked lean meat - 2 ounces
2 ounces cooked poultry or fish - 2 ounces
1 egg (yolk and white) - 1 ounce
*2 tablespoons peanut butter - 1 ounce
*1 1/2 frankfurters (2 ounces) - 1 ounce
2 slices bologna or luncheon meat (2 ounces) - 1 ounce
1/4 cup drained canned salmon or tuna - 1 ounce
1/2 cup cooked kidney, pinto, or white beans - 1 ounce
1/2 cup tofu - 1 ounce
1 soy burger patty - 1 ounce

* May cause choking in 2 to 3-year-old children.

Counting to see if your child has 5 ounces from the meat group is tricky.

Portion sizes vary with the type of food and meal. For example, 5 ounces might come from a combination of: 1 egg for breakfast; 2 ounces of sliced turkey at lunch; and 2 ounces cooked lean hamburger for dinner.

FAT TIPS: Here are two easy ways to reduce fat. Gradually change from whole milk to lower fat dairy products such as 2% or 1% fat milk or fat-free milk by age 5. Offer lean meats or low fat luncheon meats instead of higher fat ones. These tips can be used by the whole family.