Download Carrots - Alberta Milk

Vegetables and Fruit
Carrots
125 mL
Raw, peeled
PERCENT DAILY VALUE
Carbohydrate
Protein
Fat
2%
1%
0%
Fibre
7%
Vitamin A
113%
Thiamin (Vitamin B1)
3%
Riboflavin (Vitamin B2)
3%
Niacin (Vitamin B3)
7%
Vitamin C
7%
Vitamin D
0%
Folate
Calcium
Iron
Magnesium
Phosphorus
Potassium
6%
2%
1%
3%
2%
6%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Vegetables and Fruit
Orange
1 each
Raw, medium
PERCENT DAILY VALUE
Carbohydrate
5%
Protein
Fat
2%
0%
Fibre
9%
Vitamin A
3%
Thiamin (Vitamin B1)
8%
Riboflavin (Vitamin B2)
3%
Niacin (Vitamin B3)
2%
Vitamin C
Vitamin D
116%
0%
Folate
18%
Calcium
Iron
5%
1%
Magnesium
Phosphorus
Potassium
5%
2%
7%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Vegetables and Fruit
Spinach
250 mL
Raw
PERCENT DAILY VALUE
Carbohydrate
0%
Protein
Fat
2%
0%
Fibre
3%
Vitamin A
15%
Thiamin (Vitamin B1)
2%
Riboflavin (Vitamin B2)
4%
Niacin (Vitamin B3)
2%
Vitamin C
Vitamin D
15%
0%
Folate
28 %
Calcium
3%
Iron
6%
Magnesium
Phosphorus
Potassium
10%
1%
5%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Carbohydrates
Give you energy for all your day-to-day
functions, such as thinking and moving.
Protein
Helps build and repair body tissues like
your skin, nails, hair and muscles and
builds antibodies to fight off infection
and disease.
Thiamin (Vitamin B1 )
Helps the body convert food into
energy and helps promote normal
growth.
Riboflavin (Vitamin B2 )
Helps the body convert food into
energy and helps other nutrients do
their job.
Fat
Gives you energy, helps you absorb
certain vitamins (vitamins A, D, K and E)
and helps you grow and develop.
Niacin (Vitamin B3 )
Helps the body convert food into
energy and helps the body’s various
systems to function properly.
Fibre
Helps you feel satisfied for longer after
eating, which can help you make better
food choices throughout the day. Helps
lower cholesterol and control blood
sugar; keeps you regular.
Vitamin C
Helps with growth and repair of bones,
teeth and skin; helps your body absorb
iron; helps prevent cell damage; and
protects your body from infections.
Vitamin A
Helps with bone and tooth
development, helps maintain proper
vision, promotes normal growth and
development and keeps skin healthy.
Vitamin D
Helps form and maintain bones and
teeth, helps your body absorb and use
calcium and phosphorus and helps
boost your immune system.
Folate
Helps make red blood cells and helps
prevent a type of anemia, a condition
where you feel tired, weak and unable
to concentrate.
Calcium
Helps form and maintain bones and teeth
and helps your muscles work properly.
Iron
Helps form red blood cells and brings
oxygen to your body’s organs and
muscles; not enough iron can make
you tired.
Magnesium
Helps form bones and teeth; supports
proper nerve and muscle function.
Phosphorus
Helps form healthy bones and teeth,
helps your body use energy and
supports normal cell growth.
Potassium
Helps control blood pressure and is
needed for nerve, muscle and blood
cells to function properly.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Grain Products
Bread
1 slice
Whole grain
PERCENT DAILY VALUE
Carbohydrate
5%
Protein
10%
Fat
2%
Fibre
Vitamin A
11%
0%
Thiamin (Vitamin B1)
8%
Riboflavin (Vitamin B2)
3%
Niacin (Vitamin B3)
7%
Vitamin C
0%
Vitamin D
0%
Folate
13%
Calcium
4%
Iron
7%
Magnesium
12%
Phosphorus
Potassium
8%
2%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Grain Products
Raisin Bran cereal
250 mL
PERCENT DAILY VALUE
Carbohydrate
16%
Protein
10%
Fat
2%
Fibre
Vitamin A
27%
0%
Thiamin (Vitamin B1)
91%
Riboflavin (Vitamin B2)
5%
Niacin (Vitamin B3)
20%
Vitamin C
0%
Vitamin D
0%
Folate
Calcium
21%
2%
Iron
56%
Magnesium
38%
Phosphorus
Potassium
17%
10%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Grain Products
Rice
125 mL
White, cooked
PERCENT DAILY VALUE
Carbohydrate
8%
Protein
Fat
Fibre
Vitamin A
4%
0%
1%
0%
Thiamin (Vitamin B1)
2%
Riboflavin (Vitamin B2)
1%
Niacin (Vitamin B3)
1%
Vitamin C
0%
Vitamin D
0%
Folate
1%
Calcium
1%
Iron
1%
Magnesium
4%
Phosphorus
Potassium
3%
1%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Carbohydrates
Give you energy for all your day-to-day
functions, such as thinking and moving.
Protein
Helps build and repair body tissues like
your skin, nails, hair and muscles and
builds antibodies to fight off infection
and disease.
Thiamin (Vitamin B1 )
Helps the body convert food into
energy and helps promote normal
growth.
Riboflavin (Vitamin B2 )
Helps the body convert food into
energy and helps other nutrients do
their job.
Fat
Gives you energy, helps you absorb
certain vitamins (vitamins A, D, K and E)
and helps you grow and develop.
Niacin (Vitamin B3 )
Helps the body convert food into
energy and helps the body’s various
systems to function properly.
Fibre
Helps you feel satisfied for longer after
eating, which can help you make better
food choices throughout the day. Helps
lower cholesterol and control blood
sugar; keeps you regular.
Vitamin C
Helps with growth and repair of bones,
teeth and skin; helps your body absorb
iron; helps prevent cell damage; and
protects your body from infections.
Vitamin A
Helps with bone and tooth
development, helps maintain proper
vision, promotes normal growth and
development and keeps skin healthy.
Vitamin D
Helps form and maintain bones and
teeth, helps your body absorb and use
calcium and phosphorus and helps
boost your immune system.
Folate
Helps make red blood cells and helps
prevent a type of anemia, a condition
where you feel tired, weak and unable
to concentrate.
Calcium
Helps form and maintain bones and teeth
and helps your muscles work properly.
Iron
Helps form red blood cells and brings
oxygen to your body’s organs and
muscles; not enough iron can make
you tired.
Magnesium
Helps form bones and teeth; supports
proper nerve and muscle function.
Phosphorus
Helps form healthy bones and teeth,
helps your body use energy and
supports normal cell growth.
Potassium
Helps control blood pressure and is
needed for nerve, muscle and blood
cells to function properly.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Milk and Alternatives
Milk
250 mL
1% M.F.
PERCENT DAILY VALUE
Carbohydrate
4%
Protein
17%
Fat
Fibre
4%
0%
Vitamin A
15%
Thiamin (Vitamin B1)
4%
Riboflavin (Vitamin B2)
30%
Niacin (Vitamin B3)
Vitamin C
9%
0%
Vitamin D
62%
Folate
6%
Calcium
Iron
Magnesium
29%
1%
11%
Phosphorus
Potassium
22%
11%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Milk and Alternatives
Cheddar cheese
50 g
PERCENT DAILY VALUE
Carbohydrate
0%
Protein
25%
Fat
25%
Fibre
0%
Vitamin A
Thiamin (Vitamin B1)
14%
1%
Riboflavin (Vitamin B2)
12%
Niacin (Vitamin B3)
12%
Vitamin C
0%
Vitamin D
6%
Folate
4%
Calcium
Iron
33%
2%
Magnesium
6%
Phosphorus
Potassium
23%
1%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Milk and Alternatives
Yogurt
175 g
Fruit bottom, 1–2% M.F.
PERCENT DAILY VALUE
Carbohydrate
10%
Protein
14%
Fat
Fibre
4%
0%
Vitamin A
3%
Thiamin (Vitamin B1)
6%
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
20%
1%
Vitamin C
Vitamin D
2%
0%
Folate
9%
Calcium
Iron
Magnesium
19%
1%
9%
Phosphorus
Potassium
17%
9%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Carbohydrates
Give you energy for all your day-to-day
functions, such as thinking and moving.
Protein
Helps build and repair body tissues like
your skin, nails, hair and muscles and
builds antibodies to fight off infection
and disease.
Thiamin (Vitamin B1 )
Helps the body convert food into
energy and helps promote normal
growth.
Riboflavin (Vitamin B2 )
Helps the body convert food into
energy and helps other nutrients do
their job.
Fat
Gives you energy, helps you absorb
certain vitamins (vitamins A, D, K and E)
and helps you grow and develop.
Niacin (Vitamin B3 )
Helps the body convert food into
energy and helps the body’s various
systems to function properly.
Fibre
Helps you feel satisfied for longer after
eating, which can help you make better
food choices throughout the day. Helps
lower cholesterol and control blood
sugar; keeps you regular.
Vitamin C
Helps with growth and repair of bones,
teeth and skin; helps your body absorb
iron; helps prevent cell damage; and
protects your body from infections.
Vitamin A
Helps with bone and tooth
development, helps maintain proper
vision, promotes normal growth and
development and keeps skin healthy.
Vitamin D
Helps form and maintain bones and
teeth, helps your body absorb and use
calcium and phosphorus and helps
boost your immune system.
Folate
Helps make red blood cells and helps
prevent a type of anemia, a condition
where you feel tired, weak and unable
to concentrate.
Calcium
Helps form and maintain bones and teeth
and helps your muscles work properly.
Iron
Helps form red blood cells and brings
oxygen to your body’s organs and
muscles; not enough iron can make
you tired.
Magnesium
Helps form bones and teeth; supports
proper nerve and muscle function.
Phosphorus
Helps form healthy bones and teeth,
helps your body use energy and
supports normal cell growth.
Potassium
Helps control blood pressure and is
needed for nerve, muscle and blood
cells to function properly.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Meat and Alternatives
Chicken breast
75 g
Roasted
PERCENT DAILY VALUE
Carbohydrate
0%
Protein
45%
Fat
Fibre
Vitamin A
2%
0%
1%
Thiamin (Vitamin B1)
4%
Riboflavin (Vitamin B2)
4%
Niacin (Vitamin B3)
Vitamin C
34%
0%
Vitamin D
3%
Folate
1%
Calcium
1%
Iron
6%
Magnesium
7%
Phosphorus
Potassium
15%
5%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Meat and Alternatives
Salmon
75 g
Atlantic, farmed, baked or broiled
PERCENT DAILY VALUE
Carbohydrate
0%
Protein
33%
Fat
Fibre
Vitamin A
14%
0%
1%
Thiamin (Vitamin B1)
20%
Riboflavin (Vitamin B2)
6%
Niacin (Vitamin B3)
40%
Vitamin C
5%
Vitamin D
102%
Folate
Calcium
Iron
Magnesium
12%
1%
2%
9%
Phosphorus
Potassium
17%
8%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Meat and Alternatives
Kidney beans
175 mL
Red, cooked
PERCENT DAILY VALUE
Carbohydrate
10%
Protein
Fat
23%
1%
Fibre
Vitamin A
34%
0%
Thiamin (Vitamin B1)
16%
Riboflavin (Vitamin B2)
5%
Niacin (Vitamin B3)
13%
Vitamin C
Vitamin D
3%
0%
Folate
Calcium
77%
4%
Iron
21%
Magnesium
Phosphorus
Potassium
22%
16%
15%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Carbohydrates
Give you energy for all your day-to-day
functions, such as thinking and moving.
Protein
Helps build and repair body tissues like
your skin, nails, hair and muscles and
builds antibodies to fight off infection
and disease.
Thiamin (Vitamin B1 )
Helps the body convert food into
energy and helps promote normal
growth.
Riboflavin (Vitamin B2 )
Helps the body convert food into
energy and helps other nutrients do
their job.
Fat
Gives you energy, helps you absorb
certain vitamins (vitamins A, D, K and E)
and helps you grow and develop.
Niacin (Vitamin B3 )
Helps the body convert food into
energy and helps the body’s various
systems to function properly.
Fibre
Helps you feel satisfied for longer after
eating, which can help you make better
food choices throughout the day. Helps
lower cholesterol and control blood
sugar; keeps you regular.
Vitamin C
Helps with growth and repair of bones,
teeth and skin; helps your body absorb
iron; helps prevent cell damage; and
protects your body from infections.
Vitamin A
Helps with bone and tooth
development, helps maintain proper
vision, promotes normal growth and
development and keeps skin healthy.
Vitamin D
Helps form and maintain bones and
teeth, helps your body absorb and use
calcium and phosphorus and helps
boost your immune system.
Folate
Helps make red blood cells and helps
prevent a type of anemia, a condition
where you feel tired, weak and unable
to concentrate.
Calcium
Helps form and maintain bones and teeth
and helps your muscles work properly.
Iron
Helps form red blood cells and brings
oxygen to your body’s organs and
muscles; not enough iron can make
you tired.
Magnesium
Helps form bones and teeth; supports
proper nerve and muscle function.
Phosphorus
Helps form healthy bones and teeth,
helps your body use energy and
supports normal cell growth.
Potassium
Helps control blood pressure and is
needed for nerve, muscle and blood
cells to function properly.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Vegetables and Fruit
Orange juice
250 mL
Includes from concentrate
PERCENT DAILY VALUE
Carbohydrate
10%
Protein
Fat
4%
0%
Fibre
Vitamin A
3%
1%
Thiamin (Vitamin B1)
9%
Riboflavin (Vitamin B2)
6%
Niacin (Vitamin B3)
3%
Vitamin C
Vitamin D
147%
0%
Folate
Calcium
Iron
23%
3%
2%
Magnesium
Phosphorus
Potassium
12%
4%
13%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Non-Food-Group Food
Iced tea
250 mL
Lemon flavoured
PERCENT DAILY VALUE
Carbohydrate
8%
Protein
0%
Fat
0%
Fibre
0%
Vitamin A
0%
Thiamin (Vitamin B1)
0%
Riboflavin (Vitamin B2)
0%
Niacin (Vitamin B3)
0%
Vitamin C
0%
Vitamin D
0%
Folate
0%
Calcium
0%
Iron
0%
Magnesium
0%
Phosphorus
0%
Potassium
0%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Non-Food-Group Food
Sports drink
Fruit flavoured
PERCENT DAILY VALUE
Carbohydrate
Protein
6%
0
Fat
0%
Fibre
0%
Vitamin A
0%
Thiamin (Vitamin B1)
Riboflavin (Vitamin B2)
2%
0%
Niacin (Vitamin B3)
2%
Vitamin C
2%
Vitamin D
0%
Folate
0%
Calcium
0%
Iron
Magnesium
Phosphorus
Potassium
1%
0%
2%
1%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
250 mL
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Milk and Alternatives
Chocolate milk
250 mL
1% M.F.
PERCENT DAILY VALUE
Carbohydrate
9%
Protein
17%
Fat
4%
Fibre
5%
Vitamin A
15%
Thiamin (Vitamin B1)
8%
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Vitamin C
28%
1%
4%
Vitamin D
Folate
53%
6%
Calcium
Iron
Magnesium
28%
5%
14%
Phosphorus
Potassium
25%
13%
The Daily Value (DV) of a nutrient is the specific daily amount recommended for a healthy diet. The % DV for protein is based on 50 g.
© Dairy Farmers of Canada 2014
TeachNutrition.ca
Carbohydrates
Give you energy for all your day-to-day
functions, such as thinking and moving.
Protein
Helps build and repair body tissues like
your skin, nails, hair and muscles and
builds antibodies to fight off infection
and disease.
Thiamin (Vitamin B1 )
Helps the body convert food into
energy and helps promote normal
growth.
Riboflavin (Vitamin B2 )
Helps the body convert food into
energy and helps other nutrients do
their job.
Fat
Gives you energy, helps you absorb
certain vitamins (vitamins A, D, K and E)
and helps you grow and develop.
Niacin (Vitamin B3 )
Helps the body convert food into
energy and helps the body’s various
systems to function properly.
Fibre
Helps you feel satisfied for longer after
eating, which can help you make better
food choices throughout the day. Helps
lower cholesterol and control blood
sugar; keeps you regular.
Vitamin C
Helps with growth and repair of bones,
teeth and skin; helps your body absorb
iron; helps prevent cell damage; and
protects your body from infections.
Vitamin A
Helps with bone and tooth
development, helps maintain proper
vision, promotes normal growth and
development and keeps skin healthy.
Vitamin D
Helps form and maintain bones and
teeth, helps your body absorb and use
calcium and phosphorus and helps
boost your immune system.
Folate
Helps make red blood cells and helps
prevent a type of anemia, a condition
where you feel tired, weak and unable
to concentrate.
Calcium
Helps form and maintain bones and teeth
and helps your muscles work properly.
Iron
Helps form red blood cells and brings
oxygen to your body’s organs and
muscles; not enough iron can make
you tired.
Magnesium
Helps form bones and teeth; supports
proper nerve and muscle function.
Phosphorus
Helps form healthy bones and teeth,
helps your body use energy and
supports normal cell growth.
Potassium
Helps control blood pressure and is
needed for nerve, muscle and blood
cells to function properly.
© Dairy Farmers of Canada 2014
TeachNutrition.ca