Download Boosting Calcium Intake with Nonfat Dry Milk

C a l c i u m - R i c h E a t i n g—L E S S O N 1
Boosting Calcium Intake with Nonfat Dry Milk
Background
Contents (of this packet)
Lesson 1
Objectives
Background
Introduction: Using Nonfat Dry Milk
Nonfat Whipped Topping
Recipe Notes
Calcium and Health: Bone Formation
How Is Your Calcium Intake?
How Much Do You Exercise?
Information Sheet:
Some Common Questions and Their Answers
Protein, phosphorus and calcium,
chocolate milk, calcium deficiency,
milk intolerance, seasonal vitamin D
Worksheet: Estimating Your Calcium Intake
Fact Sheet: Using Nonfat Dry Milk
Children and Teenagers in the Kitchen
Recipes
Million-Dollar Casserole
Tuna Macaroni and Cheese
Zucchini and Basil Soup
We tell our children, “Drink your milk!” because we know
milk contains the calcium necessary for growth. But we
forget that getting enough calcium is just as important for
us.
Studies show that a girl’s calcium intake starts to fall by
age 10. Many girls then settle into a pattern of low intake
for the rest of their lives. Most go through their growth
spurts without getting enough calcium.
Many adult women also have low intakes of calcium.
A low calcium intake increases the risk of getting
osteoporosis, a diease that weakens your bones. In the
United States, osteoporosis affects almost half of all women
over age 45.
If you like milk, drinking three to four glasses a day
supplies the calcium most people need. Many children and
adults, however, do not like the taste of milk. Others have
gas, abdominal pain, and diarrhea after drinking milk. You
can get these symptoms if your body cannot tolerate the
protein or the sugar in milk.
The sugar in milk is called lactose. If you cannot tolerate
lactose, that is called lactose intolerance. Most people with
lactose intolerance can have small amounts of milk with
no ill effects. For more information see the sheet, Some
Common Questions and Their Answers.
Introduction: Using Nonfat Dry Milk
Milk is a very rich source of calcium.
One glass supplies about 300 milligrams (mg).
A milligram is a measure of weight.
Objectives
Complete this lesson, and you will be able to:
■
use nonfat dry milk in casseroles and soups
■ state how much calcium is contained in
⅓ cup of nonfat dry milk
■ identify how much calcium is needed daily
at different ages
state the roles of calcium, phosphorus,
and vitamin D in building bone
■
■
estimate your calcium intake for one day
If any of your family will not drink milk, you can still add
small amounts of it to breads, casseroles, and desserts.
This hides its taste. People who are lactose intolerant can
consume milk in breads, casseroles, and desserts. You
may use fluid milk, but another handy source of calcium is
nonfat dry milk.
Instant nonfat dry milk is the most common type
available. It dissolves easily in cold water.
■ One-third (⅓) cup of instant nonfat dry milk powder
contains 280 mg of calcium. One-third cup of the powder
will make 1 cup of fluid milk.
If you add ½ cup of instant powder to a recipe that makes
12 muffins, each muffin will have 35 extra mg of calcium.
This addition may seem small, but it’s an extra 105 mg of
calcium if your child eats three muffins a day.
Use fluid milk and dissolve some instant nonfat dry milk
when you add liquid to a canned cream soup. This will
2
C a l c i u m - R i c h E a t i n g—L E S S O N 1
make the soup calcium rich. Canned cream of celery soup
made with:
■
water has 40 mg of calcium per cup.
■
fluid milk has 186 mg per cup.
■ 2 tablespoons of instant nonfat dry milk and fluid milk
has 238 mg per cup.
Set aside your memories of how instant nonfat dry milk
tastes. You won’t taste it when you add it to breads, soups,
and casseroles. Add small amounts of nonfat dry milk to
food you prepare at home. This will boost your family’s
calcium intake.
Use nonfat dry milk to make the following low-calorie
whipped topping:
Nonfat Whipped Topping
Chill a small mixing bowl and beaters until they feel very
cold. Mix ⅓ cup of ice water with ½ cup of instant nonfat
dry milk. Beat at high speed until peaks form, about 5
minutes. Add 2 tablespoons of lemon juice and mix.
Gradually beat in 3 tablespoons of sugar. Chill for one
hour before using. Add ½ to 1 teaspoon vanilla if desired.
Two tablespoons provides 18 calories, a trace of
fat, and about 50 mg of calcium. Compare with 2
tablespoons of Cool Whip. This has 26 calories, 2 grams
of fat, and hardly any calcium.
This lesson’s fact sheet gives more hints for using
nonfat dry milk.
Recipe Notes
The recipes in Calcium-Rich Eating follow the Dietary
Guidelines for Americans. These guidelines are designed to
help healthy people make food choices.
The recipes will help you:
■ build a healthy base by using foods from all groups in
the food guide pyramid.
choose a diet low in saturated fat and cholesterol and
moderate in total fat.
■
■ choose and prepare foods to moderate your intake of
sugars and salt.
Each recipe shows how to boost calcium intake by adding
nonfat dry milk powder to:
■
soups
■
white sauces for casseroles
Each recipe also uses dairy products like cheese or low-fat
milk. Low-fat milk is best because cheese, eggs, and meat
will supply enough fat. The recipes are high in calcium.
Some of the casseroles contain a lot of fat, especially if they
are made with hamburger and/or cheese. Some may also
be high in sodium since nonfat dry milk is a rich source of
sodium.
You can still use these recipes if you are trying to reduce
your intake of fat and sodium. Just serve low-fat, lowsodium side dishes and desserts with them. The total day’s
or week’s intake of fat or sodium is what’s important, not
the amount in one dish. For example, look at this menu:
Menu item
Sodium
Fat
Contribution to meal
Tuna Macaroni
377 mg
12 g
and Cheese,
1 serving
Meat + starch + vegetable
Frozen peas, ½ cup
129 mg
0
Vegetable
Fresh fruit salad,
½ cup
0
0
Fruit
Total
506 mg
12 g
The Food and Nutrition Board suggests that our daily
intake of sodium be less than 2,400 mg. Suppose your other
two meals each provide 500 mg of sodium. Then adding the
meal above will bring your total to 1,506 mg.
Eating 1,506 mg of sodium is acceptable for most lowsodium diets. Follow your doctor’s advice if you are on a
sodium-restricted diet.
Experts suggest eating no more than 30 percent of
your calories from fat. The meal in this menu provides 25
percent of calories from fat. To figure out the percentage
of calories from fat, start with the fact that each gram of
fat has 9 calories. Therefore, the 12 grams of fat in this
menu provides 108 calories (12 grams times 9 calories).
The entire meal has 450 calories, 108 of which are from
fat. And 108 calories divided by 450 calories times 100
equals 25 percent. You can use this method to figure out the
percentage of fat in any meal.
You may have more time to try the casserole recipes on
weekends. If you like a recipe, make a double batch next
time. Freeze portions for quick lunches or dinners during
the week. Each recipe includes:
■
menu suggestions
■
low-sodium, low-fat cooking tips
■
time-saving tips and microwave directions
With practice, you can prepare these dishes during the week
using the time-saving tips and microwave directions included with the recipes. See the sheet Children and Teenagers in
the Kitchen for ways that children can help with meals.
Enjoy!
C a l c i u m - R i c h E a t i n g—L E S S O N 1
Calcium and Health: Bone Formation
How much calcium do you need daily?
How does calcium affect our bones?
Age or status
Calcium (mg)
Cow’s milk
(8-oz cups)
Infants, birth to 1 year
210–270 mg
Doesn’t apply
Children, 1–3 years
500 mg
1⅔ cups
Children, 4–8 years
800 mg
2⅔ cups
Children, 9–18 years
1,300 mg
4⅓ cups
Adults, 19–50 years
1,000 mg
3⅓ cups
Adults, 51 years and older
1,200 mg
4 cups
18 years or younger
1,300 mg
4⅓ cups
19–50 years
1,000 mg
3⅓ cups
Calcium and phosphorus must be deposited in bone to allow it to lengthen and thicken. The amount of bone in your
body increases from birth until ages 25 to 35. Most of this
increase happens as bones grow longer. After the length
increases, bones thicken for another 15 years or so.
Bones contain 98 percent of the calcium in your body.
There are two types of bone:
■ Cortical, which forms the outer shell of bone. The
long shafts of the bones in your forearms and legs are
mainly cortical.
Trabecular, which forms the spongy insides of bone.
Vertebrae (backbone), pelvic bones, and the ends of the
long bones are mainly trabecular.
■
All of the bones in your body contain a mix of both types.
The mix defines the strength of the bone.
■ An adult skeleton contains about 80 percent cortical
and 20 percent trabecular bone.
By age 35, adults have reached their maximum cortical
bone mass (size). Maximum trabecular bone mass may be
reached by age 25.
To maintain its strength, adult bone is constantly broken
down and built back up. Minerals are taken out and put
back in. This process is called remodeling. Cortical bone
remodels slowly, while trabecular bone remodels more
rapidly.
Remodeling leads to an increase in bone before age
35. After age 35, bone loss begins. After ages 35 to 40,
remodeling actually leads to bone loss. (More information
on bone loss is given in Lesson 2.)
If you don’t eat enough calcium-rich foods, your body
removes calcium from your bones. This weakens them.
Calcium is removed from your bones because it is needed:
■
for heart and muscle contraction
■
to stop blood loss from an injury
■
so that nerves can send messages
■
to hold the cells of your body together
You must get enough calcium every day for the repair and
growth of bone. You also need it to replace the calcium that
is lost through your urine and feces, and to keep a proper
calcium level in your blood.
Pregnant or breastfeeding
These amounts are called the Recommended Dietary
Allowances, or RDAs. The number of glasses of milk listed
supplies all the calcium required daily (an 8-oz cup of milk
contains 300 mg of calcium).
Infants should not be fed cow’s milk before they are one
year old. This is because the high protein and salt levels in
cow’s milk can damage the baby’s kidneys. Cow’s milk can
also cause bleeding in the intestines of some children.
Infants should get calcium from breast milk or infant
formula during their first year. Adults normally get about
400 mg of calcium daily from foods other than dairy
products. Therefore, they can get by on two cups of milk a
day. Children should be drinking the number of cups listed
in the table so that they get enough calcium.
Nutrition surveys done between 1978 and 1988 found
that the average female obtains only 68 percent of the RDA
for calcium.
■ The average teenager gets about 800 mg each day.
Teenagers need to increase this to 1,300 mg each day.
■ The average woman over 35 years gets about 550 mg
each day. Women need to increase this to at least 1,000
mg per day.
What is the role of phosphorus and vitamin D?
For bones to become strong, phosphorus must also be
deposited in them. A lot of phosphorus is found in meat,
vegetables, grains, seeds, and milk. It is rare to have low
amounts of phosporus in our diet.
Vitamin D works to keep up the levels of calcium in our
blood. It also helps the intestine absorb calcium from food.
If the level of calcium in our blood falls, vitamin D causes
the intestine to absorb more calcium. This helps keeps
calcium in our body for building bone and other functions.
So it’s important for us to get enough vitamin D.
4
C a l c i u m - R i c h E a t i n g—L E S S O N 1
Luckily, we make vitamin D in our skin when we are
in the sunlight. Twenty to twenty-five minutes of midday
sunlight can provide a white adult with enough vitamin D
for two to three days. The risk of getting skin cancer is very
small for this length of time in the sun. Dark-skinned people
need to be in the sun longer (perhaps three hours).
Sunscreen, clothing, and window glass can block the
sun’s ultraviolet (UV) radiation. UV radiation is needed
by the skin to make vitamin D. Light layers of clothing,
clouds, and living in northern areas reduce the amount of
UV radiation we receive. Therefore, it takes longer to make
vitamin D.
The amount of vitamin D needed daily is listed
below. Milk must be fortified with vitamin D to meet this
requirement. (Most milk is fortified, but check the label.)
Age or status
Vitamin D,
International Cow's milk
Units (IU)
(8-oz cups)
Children, birth to 6 months
200 IU
Doesn’t apply
Children, young adults,
6 months to 18 years
200 IU
2 cups
Adults, 19–50 years
200 IU
2 cups
Adults, 51–70 years
400 IU
4 cups
Adults, over 70 years
600 IU
6 cups
Pregnant or breastfeeding women
200 IU
2 cups
Pregnant or breast-feeding women need extra
vitamin D. They need it to absorb the extra calcium required
for their bone health as well as their baby’s.
Infants need formula fortified with vitamin D. Breastfed infants may need a vitamin D supplement given by a
pediatrician. Older children and adults who drink some
fortified milk and spend regular time outdoors probably get
enough vitamin D.
Vitamin D is found naturally in only a few foods. It is
found in fish oils like cod liver oil, butter, cream, egg yolk,
and liver. The amount in each food varies with the season.
This is because animals respond to sunlight just as humans
do.
To learn more about calcium, phosphorus, and
vitamin D, read the information sheet Some Common
Questions and Their Answers.
How Is Your Calcium Intake?
Your taste for calcium-rich foods developed in childhood.
You kept or changed this as an adult. If you are a parent,
you can influence your children’s bone health by offering
them calcium-rich foods.
What about your bone health? Do you know how much
calcium you’re getting from what you eat? Complete
this lesson’s worksheet to find out. Read the instructions
carefully. Determine your estimated intake and compare
that with the recommended levels in the “Calcium and
Health” section.
Keep the results so you can use them in Lessons 3 and
4. If your intake is low, you can improve it by eating more
low-fat, calcium-rich foods.
How Much Do You Exercise?
How much you exercise affects your risk of getting
osteoporosis. We will talk about this in the next lesson.
The worksheet for Lesson 2 is a three-day exercise diary.
It will help you find times during the day when you can
walk to reduce your risk of osteoporosis. Start thinking
about which three days you will use. Thanks for completing
this lesson!
Prepared by J. Lynne Brown, professor of food science,
and Michele Volansky, extension assistant
Penn State College of Agricultural Sciences research and cooperative
extension programs are funded in part by Pennsylvania counties,
the Commonwealth of Pennsylvania, and the U.S. Department of
Agriculture.
This publication is available in alternative media on request.
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Calcium-Rich Eating
Dear Participant,
Welcome to Calcium-Rich Eating! These four lessons provide information to help you
reduce the chances you and your family may have of developing osteoporosis.
Osteoporosis is a disease that makes your bones thin and weak. It affects
nearly half of all American women over age 45. Your risk of developing this disease is
influenced by the amount of calcium you eat. Calcium-Rich Eating will show you how
to increase the calcium in your diet.
Each lesson contains:
a background section that introduces a food rich in calcium. This section also explains the connection between calcium and health.
■ an information sheet that answers some common questions about osteoporosis.
■ a worksheet to help you look at your exercise and eating habits.
■ a fact sheet with information on buying, storing, and using the featured calcium-rich food.
■ Children and Teenagers in the Kitchen. This is a list of suggestions for having children and teenagers help in family food preparation.
■ recipes for calcium-rich dishes.
■
It takes about an hour to read each lesson and to complete the worksheet. Read
the lesson early in the week. That way you’ll have more time to try the recipes on the
weekend before the next lesson.
Please complete all of the lessons. Each lesson tells you something about
osteoporosis, but all four will give you the total picture.
Thank you for enrolling in Calcium-Rich Eating! We hope you find the lessons
helpful and informative.
Sincerely,
J. Lynne Brown, Ph.D., R.D.
Professor of Food Science
C a l c i u m - R i c h E a t i n g—l e s s o n 1
Information Sheet
Some Common Questions
and Their Answers
■
Protein, phosphate, and calcium status
■
Chocolate and calcium absorption
■
Signs of calcium deficiency
■
Milk intolerance versus lactose intolerance
■
Effect of the seasons on vitamin D levels
1. What are the effects on my calcium status
of the protein and phosphate in my foods?
Scientists know that the protein and phosphate in the usual
American diet don’t have much effect on your ability to
absorb calcium from food. But protein and phosphate do
affect how your kidneys handle calcium. Increasing protein
in the diet causes more calcium to be lost in the urine.
Increasing phosphate in the diet causes less calcium to be
lost in the urine. Most foods that are high in protein are also
high in phosphates. Meat and dairy products contain both
protein and phosphate. So eating reasonable amounts of
meat and dairy products does not seem to cause problems
with calcium status. Taking protein supplements, however,
may not be a good idea. This extra protein, which may not
have phosphate mixed with it, could cause an extra loss of
calcium in the urine.
2. Can the chocolate in chocolate milk prevent
me from absorbing calcium?
Cocoa and chocolate contain small amounts of oxalic acid.
Our bodies cannot digest oxalic acid when it mixes with
the calcium in milk. However, a study of young women
suggested this causes no problem. The women ate foods
containing 600 mg of calcium plus 2 tablespoons of cocoa.
This amount of cocoa did not affect the amount of calcium
their bodies could use. Enough calcium is
still absorbed because the amount of calcium in milk is much greater than the
amount of oxalic acid in chocolate.
3. Can I see signs of calcium deficiency?
Yes. Rickets is a sign of getting too little calcium. The physical signs of rickets are bowed legs, knock knees, and breast
bones that stick out. Rickets appears in young children and
is caused by too little vitamin D. This leads to lower absorption of calcium from foods. Vitamin D deficiency in adults
is called osteomalacia. Bones become weak and easy to
break when you have osteomalacia.
4. What is the difference between milk
intolerance and lactose intolerance?
People with milk intolerance have gastrointestinal distress
after drinking milk. Distress may include nausea, gas, and
watery stools. These symptoms can be a reaction to the proteins or sugar in milk. The sugar in milk is called lactose.
People with lactose-intolerance have gastrointestinal
distress after eating lactose. The lactose can be in milk or
in foods to which milk has been added. Distress is caused
by the lactose passing through the intestines without being
completely digested. This can happen to a person without
the enzyme lactase. Lactase digests the milk sugar, lactose.
Sometimes distress is caused by a meal moving too
quickly into the intestine. This may happen after an infection, the flu, or intestinal surgery.
Many people who are lactose intolerant can eat or drink
small amounts of dairy products without ill effects. This
works better if these foods are eaten as part of a meal.
5. Does the change of season affect my
vitamin D level?
Yes. In the northern United States, vitamin D levels in the
blood are lower in winter than in summer. Women who get
less than 100 IU each day have very low levels of vitamin
D in their blood in winter. The lower vitamin D levels in the
winter lead to bone loss. You can reduce your bone loss by
increasing vitamin D intake to the appropriate level and by
making sure you get enough calcium.
C a l c i u m - R i c h E a t i n g—l e s s o n 1
Worksheet
Estimating Your Calcium Intake
Your Calcium Intake
Read through the list of foods at right. How often do you
normally eat any of these foods each week? Record your
average weekly pattern over the last month in the "servings each week" column. Listing only what you ate last
week will give a poorer estimate.
Enter a zero in the far right-hand column for any food
that you eat less than once a week, on the average. For
instance, you would not count pancakes if you eat them
every other week. Be sure to consider your normal serving size carefully. You may want to measure some foods,
especially milk. The cups listed at right contain 8 ounces.
Check the size of yours. Add all the numbers in the last
column to find your weekly calcium intake.
Here are two examples:
Multiplied Serving Servings by mg per
Food
size
each week serving size1 Example A
Food
Serving
size Milk
(all types) 1 cup
Servings
each week
Multiplied by
mg in each cup Total
14
(x) 300
4,200 mg
In this example, the person drank milk two times a day
on the average. One cup was drunk each time. So 2 cups
times (x) 7 days equals 14 cups each week. One cup or 8
ounces of milk contains 300 mg of calcium. So 14 times
(x) 300 equals 4,200 mg of calcium each week.
Example B
Food
Serving
size Servings
each week
Multiplied by
mg in each cup Total
Cottage
cheese
1 cup
2
(x) 136
272 mg
In this example, the person ate one cup of cottage cheese
twice a week. One cup of cottage cheese contains 136
mg of calcium. So 2 times (x) 136 mg equals 272 mg of
calcium per week.
Total mg
Milk as 1 cup
_______
beverage
(all types)
(x) 300/cup
Milk on cereal 1/2 cup
(all types)
(x)150/half cup ______
_______
______
Milk in coffee 1 Tbsp _______ (x) 19/Tbsp
or tea
______
Buttermilk
1 cup
_______
(x) 288/cup
______
Ice cream, milkshake,
frozen yogurt
½ cup
_______
(x) 88/half cup ______
Yogurt
1 cup
_______
(x) 400/cup
Cottage cheese ¼ cup
_______
(x) 34/fourth cup______
Cheese
_______
(x) 200/oz
______
Cheese in 1 oz
_______
tacos, pizza,
casseroles
(x) 200/oz
______
1 oz
______
Pudding, custard
½ cup
_______
(x) 84/half cup ______
Eggs
1 egg
_______
(x) 27/egg
Beans, peas ½ cup
(kidney, pinto,
split, etc.), cooked
_______
(x) 36/half cup ______
Bread
_______
1 slice
______
(x) 21/slice
______
Tortillas, corn 1 tortilla _______
chips
1 oz chips
(x) 38/serving
______
_______
Canned fish2, 1 oz
oysters
(x) 71/oz
______
Baked goods: 1 muffin, _______
muffins, roll, roll, or
or biscuits
biscuit
(x) 34/serving
______
Pancakes, waffles,
French toast
3 med. _______
pancakes,
1 waffle, 2 slices
French toast
(x) 87/serving
______
Nuts
1 oz
(x) 39/oz
______
Total weekly intake of calcium in mg = ______
_______
Most numbers are averages. They represent the different amounts of
calcium in the foods listed in each group.
1
2
Including sardines, mackerel, and salmon.
C a l c i u m - R i c h E a t i n g—L E S S O N 1
To find your average daily intake, divide your total weekly
intake of calcium by 7.
Total intake _______ divided by 7 equals _______ mg per day.
Compare this amount to the mg recommended for your age
in Lesson 1. If your daily intake of calcium seems high,
are you choosing a “good” week? Are you overestimating
the amount of certain foods you eat? If your calcium intake
seems low, have you forgotten some food items that you
eat regularly? If not, maybe you need to eat more calciumrich foods.
A more accurate measure of your calcium intake
requires keeping records of the foods you eat for several
days. This should be done several times throughout the
year.
Adapted from an Oregon State University questionnaire.
C a l c i u m - R i c h E a t i n g—l e s s o n 1
Fact Sheet
Using Nonfat Dry Milk
Tips for Increasing Your Calcium Intake
Use nonfat dry milk:
■ if the recipe calls for fluid milk. Add the milk powder
to the dry ingredients for best results. Add the right
amount of water to the wet ingredients.
■ to make whipped topping, custard, cocoa, and
pudding.
Add nonfat dry milk to:
■ muffin, cookie, pancake, and bread mixes. Add ¼ to
½ cup to the dry ingredients. Add water and prepare as
usual.
■
casseroles, cream soups, and stews.
■
scrambled eggs, omelets, and quiches.
■
homemade milkshakes.
■
canned and dried soup mixes.
■
prepared macaroni and cheese mixes.
■ homemade breads, muffins, pancakes, waffles, and
cookies.
■
peanut butter to make a sandwich spread.
■
cream sauces to serve over vegetables or pasta.
■
meatloaf and mashed potatoes.
Caution: You can overdo it with nonfat dry milk because
it is so easy to use. This could be more of a problem for
children than adults. Think about what your children eat
now that gives them calcium. Then add nonfat dry milk to
some foods, but not all of them.
Adding Water to Nonfat Dry Milk Powder
Nonfat dry milk powder offers an inexpensive way to provide milk for your family if they like its taste. Nonfat dry
milk tastes like fluid skim milk when it is served ice cold.
Use the following measurements to reconstitute the milk:
■ 1⅓
cups of dry milk + 4 cups of water makes 1 quart
of milk
■⅓
cup dry milk + 1 cup of water makes 1 cup of milk
Use a container, measuring cup, and stirrer that have
been washed in hot, soapy water. Mix well and store in a
covered container in the refrigerator. Use in two days for
best flavor.
Nonfat dry milk comes in two forms: regular and
instant.
■ Regular: ⅓ cup of powder has 500 mg calcium.
Dissolve in warm water.
■ Instant: ⅓ cup of powder has 280 mg calcium.
Dissolve in cold water.
You can stretch fluid milk with nonfat dry milk. Mix 1
quart of reconstituted nonfat dry milk and 1 quart of whole
milk. You will make a half gallon of 2% milk. This adds
up to a big cost savings.
Give children whole milk until they are 2 years old.
Then you may serve 2% milk to control fat intake. This
will introduce children to the lower-fat taste.
Nutrient Content
Reconstituted instant nonfat dry milk contains basically
the same nutrients as whole milk, but it has less fat. Instant
nonfat dry milk has only 0.2 grams of fat in each cup.
Whole milk has 8 grams of fat in each cup. Compare the
nutrients in each:
Nonfat dry, 1 cup, reconstituted
Whole (3.25% fat),
1 cup
81 calories
150 calories
8 g protein
8 g protein
280 mg calcium
291 mg calcium
0.2 g fat
8.1 g fat
125 mg sodium
120 mg sodium
500 IU* vitamin A
500 IU vitamin A
100 IU vitamin D
100 IU vitamin D
* IU = International Unit, the unit of measure for vitamins A, D, and E
Source: USDA Handbook No. 8-1.
Selecting and Storing
Choose instant nonfat dry skim milk fortified with vitamins A and D. Look for a package that carries the U.S.
Extra Grade label. This stands for high quality and safe
packaging.
Buy the largest package you can use in about one
month. You will avoid the problems of caking and loss of
flavor that happen after a longer time period.
Store nonfat dry milk in a cool, dry place. Reseal the
container after you open it. If there is a plastic bag on the
inside of the box, squeeze it closed after each use to keep
the dry milk from getting wet. You may also store nonfat
dry milk in a container with a tight-fitting lid, or use a
resealable plastic bag. Humidity causes dry milk to get
lumpy and may cause color and flavor changes. Throw the
milk out if this happens.
OVER
C a l c i u m - R i c h E a t i n g—L E S S O N 1
If stored properly, nonfat dry milk has a long shelf life:
Temperature
Storage time
90°F (32°C) 6 months
70°F (21°C)
(room temperature)
16–24 months
39°F (4°C)
(refrigerator temperature)
24 months
C a l c i u m - R i c h E a t i n g—l e s s o n 1
Children and Teenagers in the Kitchen
Keeping a family running requires commitment from
everyone, even the children. Discuss the responsibility
for regular chores with family members. No need to make
anyone feel guilty; just ask them to help make the list of
chores. This list should include food preparation. Then
talk about who will be responsible for certain chores.
Some chores can be a general responsibility. An example is helping to fix dinner one night a week. Stress that
sharing chores allows everyone some free time for enjoyable things. Post the list of chores and who will do them.
Be firm about others doing their chores. The quality of the
tasks may not be good at first, but that can improve with
time. Praise for a good try encourages a cheerful attempt
next time.
Involving children in food preparation teaches them
responsibility. It also teaches skills they will need later.
Start them off with easy jobs. They can take on more complex tasks as they grow older.
Children are more likely to try new foods when they
help with food shopping and preparation. Include them in
food activities when they are young. This way they will
learn to accept responsibility.
Parents can decide when children are able to do the following.
Very young children can:
■
Find containers and boxes of ingredients for a meal.
■ Wash
and dry carrots and other vegetables for salads.
■ Count and gather pieces of silverware needed for a
meal.
Young children can:
■
Oil a casserole dish using an oiled paper towel.
■ Measure the nuts needed for the Million Dollar
Casserole.
■ Get or identify spices or fresh herbs by name (make a
game of comparing smells).
■ Help put groceries away. Explain why some foods
need to be refrigerated, while others are stored on
shelves.
Older children can:
■
Shred or grate cheese.
■ Open cans of tuna for the Tuna Macaroni and Cheese
casserole.
■
Help assemble casserole layers.
■ Plan a simple lunch menu and make their own
shopping lists for it.
■ Find the items on their shopping lists in the store.
This is a good time to give pointers on costs and brand
names.
Teenagers can:
■ Cook the noodles or macaroni for a casserole the day
you eat it or the night before.
■
Learn to make the white sauce.
■ Prepare the fruit or a garden salad for the family
meal.
■ Do some of the family food shopping from a list you
prepare together.
C a l c i u m - R i c h E a t i n g—L E S S O N 1, R E C I P E S
Million Dollar Casserole
Makes 8 servings.
One serving contains 260 calories, 15 g fat, 185 mg calcium, and 395 mg sodium.
Tuna Macaroni and Cheese
Makes 8 servings.
One serving contains 256 calories, 12 g fat, 261 mg calcium, and 377 mg sodium.
4 ounces macaroni or shells
½ cup (2 ounces) shredded cheddar cheese
1 pound extra-lean ground beef
2 large onions, diced
1 cup sliced mushrooms
1 cup minced onions
½ cup minced celery
1 green pepper, minced
1 Tbsp vegetable oil
2 cups canned tomatoes, drained
7 ounces waterpacked tuna, drained and flaked
8 ounces uncooked macaroni
1 cup (4 ounces) shredded cheddar cheese
2 Tbsp butter or margarine
2½ Tbsp flour
¼ cup minced fresh parsley or
1 Tbsp dried parsley
2 tsp dried dill
1 tsp salt or less
6 Tbsp chopped nuts (optional)
White Sauce:
1½ cups low-fat milk
½ cup nonfat dry milk powder
Cook macaroni in boiling water with teaspoon of vegetable oil. Cook about 8 minutes
or until just tender. Do not overcook. Drain and pour into lightly oiled, 9-inch-square
baking dish. Sprinkle with half the cheese and set aside.
White Sauce:
2 Tbsp margarine or butter
2 Tbsp flour
2 tsp dry mustard
2 cups low-fat milk
½ cup nonfat dry milk powder
In a large frying pan, cook the onions, celery, and pepper in the vegetable oil over medium
heat. Cook until the onions wilt. Add the tomatoes and cook until the liquid is reduced
somewhat. Set aside.
OVER
OVER
Sample Menu: Million Dollar Casserole continued
Million Dollar Casserole, Garden Salad and Dressing, Ice Milk, Beverage
Sample Menu: Tuna Macaroni and Cheese continued
Tuna Macaroni and Cheese, Peas, Fresh Fruit Salad, Beverage
Low-Sodium, Low-Fat Cooking Tips
• Use lower-fat cheese or reduce the amount of cheese.
• Use very lean ground hamburger or turkey. Drain fat after cooking.
• Omit salt and/or nuts.
• Oil the casserole dish lightly. Use a piece of paper towel dampened with vegetable oil.
Low-Sodium, Low-Fat Cooking Tips
• Reduce amount of oil used to cook vegetables.
• Use low-fat cheese and reduce the amount.
• Use low-salt canned tomatoes.
Time-Saving Tips
• Boil, drain, and put the macaroni in a covered, oiled casserole dish the night before you
make the dish. Prepare the macaroni after your evening meal, while you load the dishwasher or wash dishes.
• Prepare the meat filling and white sauce on the day you serve the casserole.
• Sprinkle on the nuts and place in oven to cook while setting the table.
Time-Saving Tips
• Boil and drain macaroni the night before. Store refrigerated in a covered mixing bowl.
The macaroni won’t stick together if you add a little vegetable oil to the water when you
boil it.
• Complete the tomato-tuna sauce on the day you wish to serve it. Use the microwave
oven to heat through.
OVER
OVER
Cut out recipes (use lines as guide)
✃
C a l c i u m - R i c h E a t i n g—L E S S O N 1, R E C I P E S
White Sauce
Mix the nonfat dry milk powder with the low-fat milk and warm in a cooking pot. Set aside.
Melt the margarine or butter in a different 2-quart cooking pot. Then stir in the flour and
mustard and stir constantly over over medium heat for 2 minutes. Remove from heat. Add
the warm milk all at once to this mixture. Mix well until it is smooth. Put back on heat and
stir constantly, until the sauce comes to a boil and thickens.
Blend the sauce into the vegetable mixture and add the tuna. Preheat oven to 325°F.
Boil the macaroni in a large pot of water with a teaspoon of vegetable oil for about 6
minutes or until tender. Drain and mix gently into the sauce. Mix in the shredded cheese.
Lightly oil a 3-quart casserole. Pour the macaroni mixture into it. Bake in a conventional
oven for 40 minutes. You may also heat in a microwave oven until heated through. Refrigerate after serving. Warm leftover portions in microwave oven.
Brown the ground beef in a large frying pan. Drain the fat when it is thoroughly browned.
Spread the onions and mushrooms on top of the meat. Cover the pan and cook over medium heat until the onions and mushrooms are tender, about 5 minutes.
White Sauce
Mix the nonfat dry milk powder with the low-fat milk. Warm briefly in the microwave oven
or in a cooking pot over low heat. Set aside. Preheat oven to 350°F.
Melt butter or margarine in a medium cooking pot. Mix in flour and stir constantly over
low heat for 2 minutes. Remove from heat. Pour in warm milk and mix well. Stir constantly
over medium heat until sauce comes to a boil and thickens. Stir in parsley, dill, and salt.
Mix the white sauce with the meat mixture. Pour it over the macaroni in their baking
dish. Sprinkle with the remaining cheese.
Bake 25 minutes in a conventional oven. Refrigerate or freeze leftovers for later use.
Optional: top with chopped nuts after 15 minutes of baking. Bake for another 10 minutes.
CONTINUED
CONTINUED
Microwave Cooking Tips: Tuna Macaroni and Cheese continued
• Cook macaroni as directed and drain.
• Place oil, onions, celery, and pepper in a casserole dish and cover. Microwave on high
until onions wilt, 4–6 minutes. Add the tomatoes and microwave another 3 minutes.
• White sauce: Place butter, flour, and mustard in a 1-quart glass measuring cup. Microwave on high 1 minute. Stir and microwave another minute. Mix nonfat dry milk powder
with the liquid milk and warm. Add gradually to flour-butter mixture. Microwave on high 3
½ to 4½ minutes. Stir every minute until thick and bubbly.
• Blend the sauce into the tomato mixture and add the flaked, drained tuna. Mix the sauce,
cooked macaroni, and shredded cheese in a lightly oiled 3-quart casserole. Heat in microwave 15 to 20 minutes. Stir every 5 minutes until heated through.
Adapted from Cooking with the Healthful Herbs, by J. Rogers, ©1983 by Rodale Press. Permission granted by Rodale Press, Inc.,
Emmaus, PA 18098.
Microwave Cooking Tips: Million Dollar Casserole continued
• Cook macaroni as directed and combine with cheese.
• Place ground beef, onions, and mushrooms in microwave-safe dish. Microwave on high,
4–6 minutes, drain fat.
• White sauce: place butter and flour in a 1-quart glass measuring cup. Microwave on
high for 1 minute. Stir, and microwave again 1 minute. Mix nonfat dry milk powder with the
liquid milk and warm. Add gradually to flour-butter mixture. Microwave on high
3½ to 4½ minutes, stirring every minute until thick and bubbly. Mix sauce with meat and
mushrooms. Pour over the shells in microwave-safe baking dish. Sprinkle with cheese.
Microwave on high, 10–15 minutes. Turn every 5 minutes until heated.
Adapted from Cooking with the Healthful Herbs, by J. Rogers, ©1983 by Rodale Press. Permission granted by Rodale Press, Inc.,
Emmaus, PA 18098.
Cut out recipes (use lines as a guide)
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C a l c i u m - R i c h E a t i n g—L E S S O N 1, R E C I P E S
Zucchini and Basil Soup
Makes 9 cups.
One cup contains 86 calories, 3 g fat, 135 mg calcium, and 406 mg sodium.
2 tsp margarine or butter
1 large onion, finely chopped
1 clove garlic, minced or pressed
4 cups zucchini, cut into ¼-inch slices
4 cups canned chicken broth
2 cups water
1 tsp dried basil or more to taste
¼–½ tsp pepper
2 cups low-fat milk
1/2 cup nonfat dry milk powder
2 Tbsp cornstarch
¼ cup water
One can of chicken (optional)
In a 5- to 6-quart kettle, melt margarine or butter over medium heat. Add onion and garlic.
Stir until onions are limp, about 5 minutes. Add the zucchini slices, chicken broth, water,
basil, and pepper. Bring to a boil, then reduce heat. Cover and simmer until zucchini is
tender. This will take about 20 minutes.
OVER
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✃
C a l c i u m - R i c h E a t i n g—L E S S O N 1, R E C I P E S
Blend low-fat milk and nonfat dry milk powder in a bowl. Set aside. Mix cornstarch with
¼ cup water and add to the soup, increasing the heat. Cook and stir until the soup boils and
thickens. (Add the canned chicken.) Mix in the milks and heat through. Divide any leftovers
into smaller containers and immediately store in the refrigerator.
The sodium content will depend on whether you make the broth with canned chicken
broth (medium sodium), or regular bouillon cubes (high sodium). You can control sodium
content if you make your own broth by boiling a chicken at home.
Sample Menu
Corn Bread, Zucchini and Basil Soup, Sliced Ham, Carrot Sticks, Fruit, Beverage
Low-Sodium, Low-Fat Cooking Tip
Refrigerate homemade or canned broth, and skim the fat off the top.
Reprinted from The Best from the Family Heart Kitchens, by S. L. Conner and W. E. Conner, The Oregon Health Sciences University,
Portland, Oregon, 1983.