Food and nutrition.pdf

School Age Children 191provide vitamins, minerals, and fibre. You need at least 6 to 11 servingsof foods from thi~ food group each day.Selection tips:• Choose whole grain breads and cereals for added fibre.• Choose foods that are low in fat and sugars.• Avoid adding calories and fat to foods in this group by notadding spreads or toppings high in fat.Food Servings Grams of FatBread, 1 slice 1 1Hamburger roll 2 2Tortilla 1 3Rice, pasta, 1/2 cup 1 TraceBreakfast cereals, 1 oz 1 ?Pancakes, 2 2 3Croissant, 1 large 2 12Doughnut, 1 medium 2 11Danish, 1 medium 2 13Cake, frosted, 1 slice 1 13Cookies, 2 medium 1 4Calcium RequirementsCalcium is a mineral that is mostly present in your child's bones.Having a diet with foods that are high in calcium to meet dailyrequirements is necessary for the development of strong bones. It is alsoan important way to prevent the development of osteoporosis in adults.School age children require about 800 mg of calcium each day. Oncethey begin puberty, their calcium requirements will increase to about 1200mg each day. See the table for the calcium content of common foods andcheck the nutrition label to choose foods high in calcium when you prepareyour families diet. Also choose foods that are fortified with calciumFood Servings Calcium ContentMilk, whole or lowfat 1 cup 300 mgWhite beans 1/2 cup 113 mgBroccoli, cooked 1/2 cup 35 mgBroccoli, raw 1 cup 35 mgCheddar cheese 1.5 oz 300 mg ....l=:...____Yogurt, lowfat 80z 300 mgOrange juice, calcium fortified 1 cup 300 mgOrange, medium 1 40-50 mgSweet potatoes, mashed 1/2 cup mg