Calci-YUM!Bulletin Board Lesson

PB-000-01Bulletin Board and Self-Paced Interactive Lesson Cover Sheet

• You must include all components of the display to have a complete lesson. All components can also be downloaded and printed as low-resolution, 8.5” x 11” modular components at

http://www.dshs.state.tx.us/wichd/nut/splessons-nut.shtm. ○ Included in packages (Stock no. 13-06-14688, 13-06-14688A)

■ Title card with 3 graphics■ 6 key message cards■ 14 photos■ 1 recipe card holder

○ Not included in package■ Bilingual recipe cards – order from WIC catalog:

1) Vegetable Stir-Fry with Tofu Recipe Card (Stock #13-06-14714)2) Mango Parfait Recipe Card (Stock #13-06-14715)3) Mexican Snack Pizza Recipe Card (Stock #13-06-14716)

Recipe cards are also available for download and print at http://www.dshs.state.tx.us/wichd/nut/splessons-nut.shtm.

■ Lesson evaluation questions for download and print at http://www.dshs.state.tx.us/wichd/nut/splessons-nut.shtm.

• A sample layout is provided at http://www.dshs.state.tx.us/wichd/nut/splessons-nut.shtm. • You must have participants complete and return the Calci-YUM! lesson

evaluation questions. Please review these questions with participants before issuing class credit.

• To order additional bulletin board displays from the WIC catalog, use stock #13-06-14688 (English) or #13-06-14688A (Spanish).

Calc

i-Y

UM

!C

alc

i-Y

UM

!C

an

’t e

at d

air

y o

r d

on

’t l

ike i

t?

If yo

u do

n’t l

ike

dairy

, or i

f you

hav

e la

ctos

e in

tole

ranc

e or

a m

ilk a

llerg

y, yo

u ca

n st

ill g

et c

alci

um w

ithou

t milk

. Try

so

me

of th

ese

non-

dairy

food

s with

ca

lciu

m:

• Cal

cium

-fort

ified

ora

nge

juic

e,

grai

ns, o

r cer

eals

• For

tifie

d so

y m

ilk• T

ofu

mad

e w

ith c

alci

um su

lfate

• Pin

to, w

hite

, gar

banz

o, o

r soy

bea

ns• C

anne

d sa

lmon

or s

ardi

nes w

ith

bone

s• A

lmon

ds, s

esam

e, o

r sun

flow

er se

eds

• Spi

nach

, bro

ccol

i, ok

ra, k

ale,

aru

gula

, or

turn

ip g

reen

s

Wh

at f

oo

ds h

av

e c

alc

ium

?

Dairy

food

s are

the

best

so

urce

of c

alci

um:

• Milk

• Yog

urt

• Che

ese

• Cot

tage

che

ese

Keep

th

e

nu

trit

ion

, lo

se

the f

at.

Fa

t fr

ee a

nd

low

-fa

t (1

%) d

air

y

foo

ds h

av

e a

ll t

he

nu

trit

ion

of

wh

ole

fat

da

iry

fo

od

s,

bu

t

few

er c

alo

rie

s.

Calc

ium

help

s y

ou

:

• Bui

ld st

rong

bon

es.

• Hav

e a

heal

thy

bloo

d pr

essu

re.

• Kee

p m

uscl

es a

nd n

erve

s he

alth

y so

you

can

pla

y w

ith y

our f

amily

.• H

ave

stro

ng te

eth

and

a be

autif

ul sm

ile.

Ho

w M

uch

Do

Yo

u N

eed

?

The

num

ber o

f ser

ving

s of c

alci

um y

ou

need

eve

ry d

ay d

epen

ds o

n yo

ur a

ge. T

he

reco

mm

ende

d da

ily a

mou

nts a

re:

• Chi

ldre

n 1-

3 ye

ars o

ld: 2

serv

ings

• Chi

ldre

n 4-

8 ye

ars o

ld: 2

½ se

rvin

gs• C

hild

ren

9 ye

ars a

nd o

lder

: 3 se

rvin

gs

• Adu

lts: 3

serv

ings

Wh

at C

ou

nts a

s a

Serv

ing?

Thes

e fo

ods c

ount

as o

ne se

rvin

g of

cal

cium

:

• 1 ½

oun

ces c

hees

e• 1

cup

yog

urt

• 1 c

up m

ilk o

r cal

cium

-fort

ified

soym

ilk• 1

cup

firm

tofu

mad

e w

ith c

alci

um su

lfate

• 1

cup

cal

cium

-fort

ified

ora

nge

juic

e• 3

oun

ces c

anne

d sa

rdin

es o

r 5 o

unce

s can

ned

salm

on (e

aten

with

bon

es)

• 1 ¼

cup

s coo

ked

dark

gre

en v

eget

able

s, su

ch a

s sp

inac

h or

bro

ccol

iT

ake

a h

igh

cal

ciu

m

reci

pe

ho

me

to t

ry t

od

ay

T

ips f

or g

ettin

g e

nou

gh

calc

ium

:

• Sw

itch

it up

. Try

diff

eren

t non

-dai

ry

sour

ces o

f cal

cium

to k

eep

your

tast

e bu

ds h

appy

. • M

ake

smoo

thie

s with

milk

or y

ogur

t.• D

ip fr

uit a

nd v

eget

able

s in

yogu

rt o

r co

ttag

e ch

eese

. • U

se m

ilk to

coo

k oa

tmea

l and

cre

amy

soup

s.

• Add

seed

s or n

uts t

o ce

real

s and

sala

ds.

• Add

bea

ns to

so

ups a

nd sa

lads

.

Use

milk

to c

ook

oatm

eal a

nd c

ream

y so

ups.

• A

dd se

eds o

r nut

s to

cere

als a

nd sa

lads

.• A

dd b

eans

to

soup

s and

sala

ds.

nu

trit

ion

of

fat

da

iry

fo

o

few

er

rrre

ca

lo

Calci-YUM—Lesson Evalua on

PB-000-01

Calcium is an important nutrient for you and your family. This lesson will explain:

• Why calcium is important and how much you need• What foods have calcium• Tips for getting enough calcium

To receive credit for this class:

• Read the bulle n board.• Answer the ques ons below.• When you are fi nished, review your answers with a WIC staff member.

1. Look at the bulle n board. Name two reasons you need calcium every day.

1.

2.

2. Look at the list of foods that are good sources of calcium. Circle the food items that are good sources of calcium below.

Milk

Beef

Bananas

Spinach

3. Name a food other than milk and cheese that you can eat to get calcium: ___________

4. I need _____ servings of calcium foods each day.

If you have children, how many servings do they need each day?_______________

5. Look at the recipes on the bulle n board. Which high calcium recipe will you take home and try this month?

Calc

i-Y

UM

!C

alc

i-Y

UM

!

Calc

ium

help

s y

ou

: es

v y

ong

bone

s.

y bl

ood

eep

mus

cles

and

ner

an p

la.

eth

and

a

ou c

amily

r e.

t a h

ealth

y so

you

r f

• Bui

ld s ev es

sur ro

ng te

t

Ha pr K• • heal

thw

ith y sev

Ha• beau

tiful

smile

.

Wh

at f

oo

ds h

av

e c

alc

ium

?

e th

e be

st

alci

um:

chee

se

oods

ar

ce o

f cDa

iry f

ogur

t

sour

• Milk

• Y • Che

ese e ga

• Cot

t

ee a

nd

y

Keep

th

e

nu

trit

ion

, lo

se

the f

at.

Fa

t fr

low

-fa

t (1%

) d

air

foo

ds h

ave a

ll t

he

nu

trit

ion

of

wh

ole

y f

oo

ds,

bu

t o

fo

yfa

t d

airr

at

da

i

few

er c

alo

rie

s.

few

er c

alo

f

Can’t eat dairy or don’t like it?

If you don’t like dairy, or if you have lactose intolerance or a milk allergy, you can still get calcium without milk. Try some of these non-dairy foods with calcium:

• Calcium-fortified orange juice, grains, or cereals

• Fortified soy milk• Tofu made with calcium sulfate• Pinto, white, garbanzo, or soy beans• Canned salmon or sardines with bones• Almonds, sesame, or sunflower seeds• Spinach, broccoli, okra, kale, arugula, or

turnip greens

ou

Need

?H

ow

Mu

ch

Do

Y

ou

e. T

he

ving

s

alci

um y

our a

ge: vi

ngs

ving

s

ving

s of c

y de

pend

s on

y

s old

: 2 se

r

The

num

ber o

f ser

omm

ende

d da

ily a

mou

nts a

r

ear

ears

old

: 2 ½

ser

ery

da

en 1

-3 y

en 4

-8 y ea

rs a

nd o

lder

: 3 se

rvi

ngs

en 9

y

need

ev

ce Child

rCh

ildr

Child

r

r • • • • Adu

lts: 3

ser

vin

g?

Wh

at C

ou

nts a

s a

Ser

e anne

d

alci

um:

taym

ilk

ving

of c

alci

um su

lfe

juic

e

t as o

ne se

r

dine

s or 5

oun

ces c

tabl

es, s

uch

as

alci

um-fo

rtifi

ed so

ege

oun

ofu

mad

e w

ith c an

gor

tifie

d or

anne

d sa

ren

with

bon

es)

een

v

1 ½

oun

ces c

hees

e oli

oods

c

ogur

t 1

cup

milk

or c oc

c

1 cu

p fir

m t

fal

cium

- ed d

ark

grt oo

k

Thes

e f

• • 1 c

up y

• • 1 cu

p c

• • 3 o

unce

s csa

lmon

(ea

1 ¼

cup

s c• sp

inac

h or

br

Tips for getting enough

calcium:

• Switch it up. Try different non-dairy sources of calcium to keep your taste buds happy.

• Make smoothies with milk or yogurt.• Dip fruit and vegetables in yogurt or

cottage cheese. • Use milk to cook oatmeal and creamy

soups. • Add seeds or nuts to

cereals and salads.• Add beans to soups

and salads.

y a

hig

h c

alci

um

o

da

y t

tr

eka

Tre

cip

e h

om

e to