June is Dairy Month

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk

Provides calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life
Choices should be low-fat or fat-free - to cut calories and saturated fat

How much is needed?
Older children, teens, and adults need 3 cups a day
Children 4 to 8 years old need 2 1/2 cups
Children 2 to 3 years old need 2 cups

What counts as a cup in the Dairy Group?
1 cup of milk or yogurt
1 1/2 ounces of natural cheese, or 2 ounces of processed cheese

Try these Recipes:

Easy to Please Breakfast Yogurt Parfait
Ingredients:
1 cup low-fat vanilla yogurt
1/2 cup crunchy low-fat cereal or granola divided
1/2 cup fresh fruit, sliced (i.e. strawberries, blueberries, bananas)
Preparation:
Spoon half of the yogurt in the bottom of a bowl or tall glass
Add 2T. cereal and 1/2 cup fruit
Spoon rest of yogurt and top with remaining 2T. of cereal
Substitution Idea:
Use any favorite flavor of yogurt as a base. Can also substitute canned fruit (drained) for fresh fruit

Peanut Butter and Banana Breakfast Shake
Ingredients:
1 cup of fat-free or 1% low-fat chocolate milk
1/2 cup banana slices
1T. peanut butter
1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
Preparation:
Combine all ingredients in a blender; blend until smooth and creamy.
Serve in a tall glass or on-the-go drink container

From MyPyramid to MyPlate

June 2, 2001 - First Lady Michelle Obama and Agriculture Secretary Tom Vilsack unveiled the federal government's new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek information to help do that by going to http://www.choosemyplate.gov/  The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.

2010 Dietary Guidelines for Americans -

Guidelines Messages Include:

Balance Calories

Enjoy your food, but eat less
Avoid oversized portions

Foods to Increase
Make half your plate fruits and vegetables
Switch to fat-free or low-fat (1%) milk

Make at least healf your grains whole grains

Foods to Reduce

Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers

Drink water instead of sugary drinks

Recipes and nutrition information for National Nutrition Month!

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National Nutrition Month Recipe and update

Tropical Green Smoothie


1c. green seedless grapes
1c. baby spinach leaves
1 (6oz) container low fat vanilla yogurt
1 frozen banana sliced into chunks
1/2c. crushed pineapple

Directions: Place all ingredients in a blender and process until smooth. Serves 2 people.

Calories 232
carbohydrates 49 grams
vitamin A 76% daily value
vitamin C 52% daily value
fiber 4 grams or 16% daily value
This recipe is courtesy of University of Missouri Extension
Enjoy!!


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March is National Nutrition Month. The 2011 theme is Eat Right With Color. Each week we will be sending a message that will highlight the benefits of eating fruits and vegetables of a specific color and offer a healthy recipe. In honor of National Nutrition Month, our WIC staff challenges everyone to try and make just one positive dietary change this month.

The PCHD WIC Staff


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February is Dental Health Month

Your Child's Smile

Nothing is sweeter than your child's smile. This smile starts with healthy teeth.

• Help your child brush and floss teeth until 6 or 7 years old.
• Brush teeth twice a day, in the morning and before bedtime.
• Offer water between snacks and meals.
• Don't let your child go to bed with a bottle or sippy cup.
• Don't let your toddler walk around the house with a sippy cup.
• Wean your toddler from the bottle by 1 year of age.
• Have 2 to 3 planned snacks during the day. Snacking all day long is not good for your child's teeth and can cause cavities.

February is American Heart Month

Have you taken care of your heart today? Cardiovascular diseases are the biggest killer in the United States and February is American Heart Month. February is declared to be American Heart Month in order to draw more attention to cardiovascular diseases such as heart disease, high blood pressure and stroke.


Part of taking care of your heart includes eating healthy foods and watching your weight.

Ten Foods for a Healthy Heart:
Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meats, more fresh fruits and vegetables, more fish, less sugar, more fiber and for many people, fewer total calories. Then you can make your heart and the rest of your cardiovascular system even healthier by adding more of these foods:

Salmon                                Red Wine (In moderation 4-8oz/day)
Olive Oil                              Whole Grains
Oats                                    Green Leafy Vegetables
Apples                                 Tomatoes
Almonds                              Soy