Think you know all about the Dairy Group? Take this quiz
Dairy foods offer important nutrition for you and your family. Choose low-fat or fat free dairy foods to get the calcium and vitamin your body needs for strong teeth and bones. If you can’t drink milk, try calcium-fortified soymilk (soy beverage), low-fat yogurt, cheese, or calcium-enriched foods. Adults and children who need 2,000 calories daily should eat or drink about 3 cups of dairy each day.
Think you know a lot about the Dairy Group? Take this quiz!
Q. What important mineral is found in all foods in the Dairy Group?
■ Vitamin C
■ Riboflavin
■ Calcium
■ Fiber
Q. Milk is the only food that contains calcium.
■ True
■ False
Q. All products made from milk are part of the Dairy Group.
■ True
■ False
Q. How many cup-equivalents from foods in the Dairy Group are recommended for adults each day?
■ 1 cup
■ 2 cups
■ 3 cups
■ 4 cups
Q. Adults do not need food from the Dairy Group, only growing children and athletes do.
■ True
■ False
Q. What type of milk is recommended for adults?
■ Fat-free (skim)
■ Buttermilk (full fat)
■ Reduced fat (2%)
■ Whole milk
Q. What type of milk is recommended for infants less than 6 months old?
■ Fat-free (skim)
■ Low fat (1%)
■ Reduced fat (2%)
■ Whole milk
■ None of these milks are recommended
Q. What is the name of the sugar found naturally in milk?
■ Fructose
■ Lactose
■ Glucose
■ Sucrose
Q. Which of these dairy products contains a healthy bacterium (also called “probiotics”)?
■ Milk
■ Cheese
■ Yogurt
■ Ice cream
Q. Which of these is a calcium option for people who are lactose intolerant?
■ Lactose-free milk
■ Calcium fortified soy milk
■ Yogurt and some cheese
■ Kale and collard greens
■ All the above
Answers:
■ Calcium. All foods in the Dairy Group contain calcium—a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.
■ Calcium is in all foods in the Dairy Group.
■ False. Foods such as yogurt and cheese made from milk that retain their calcium content are part of the Dairy Group. Fortified soy mild and soy yogurt are also part of the group. Goods made from milk that have little to no calcium are not part of the Dairy Group like cream cheese, sour cream, cream, and butter.
■ 3 cups. Consuming 3 cups of food from the Dairy Group each day will provide you with the recommended amount of calcium and other important nutrients like potassium and vitamin D.
■ False. Foods in the Dairy Group provide nutrients that are vital for the health and maintenance of the body regardless of age.
■ Fat Free (Skim). Fat free milk has all the vitamins, minerals and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories.
■ None of these milks are recommended. While milk contains beneficial nutrients for children, it is recommended that infants up to 6 months old get all of their nutrition from breast milk or formula.
■ Lactose. Lactose is the sugar found naturally in milk. Be aware that flavored milk contains added sugar.
■ Yogurt. Certain specific bacteria are added in the process of making yogurt from fluid milk. Yogurts that contain probiotics will say, “live and active cultures” on the package.
■ All the above. All of the options above contain little or no lactose and can help decrease the symptoms of lactose intolerance, while still providing necessary calcium.
EASY CHEESY ENCHILADAS
Makes 12 Enchiladas Calories per each
Preheat oven to 350 degrees. Lightly oil or spray a 9x13-inch baking dish.
Mix beans, salsa, corn, chiles, garlic, and half of the cheese together.
Warm each tortilla in a dry skillet and stack them on a plate.
Spoon about ½ of the bean mixture onto each tortilla.
Roll the tortilla and place seamside down in dish.
Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
Bake for 15-20 minutes or until hot.