Eat Calcium Rich Foods

Build a Healthy Meal

Get Your Plate in Shape!

 

tip #1.
Make half your plate veggies and fruits
Vegetables
and fruits are full of nutirents and may help to promote good health.
Choose red, orange, and dark green vegetables such as tonatoes, sweet
potatoes and broccoli.

tip #2
Add lean protein
Choose protein foods, such as lean beef and pork, or chicken, turkey, beans or tofu. Twice a week, make seafood the protein
on your plate.

tip #3.
Include whole grains
Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

tip #4
Don’t forget the dairy
Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.

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