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Unit 19: Biology Part 2 Page 40 of 137
1. Dark green vegetables beverage) is also part of the Dairy
(broccoli, lettuce, kale, Group.
spinach, etc)
2. Starchy vegetables (corn, Selection Tips: Choose fat-free or
green peas, potatoes, etc.) low-fat milk, yogurt, and cheese. If
3. Red & Orange Vegetables you choose milk or yogurt that is
(winter squash, tomatoes, not fat-free, or cheese that is not
peppers, yams, etc) low-fat, the fat in the product
4. Beans and peas (chickpeas, counts against your maximum limit
kidney, lentils, split peas, for "empty calories" (calories from
black beans) solid fats and added sugars).
5. Other vegetables (artichokes,
asparagus, avocado, celery, If sweetened milk products are
beets, cucumbers, onions, chosen (flavored milk, yogurt,
zucchini, etc) drinkable yogurt, desserts), the
added sugars also count against
Fruits your maximum limit for "empty
calories" (calories from solid fats
According to the USDA: Any fruit or and added sugars).
100% fruit juice counts as part of
the Fruit Group. Fruits may be For those who are lactose
fresh, canned, frozen, or dried, and intolerant, smaller portions (such
may be whole, cut-up, or pureed. as 4 fluid ounces of milk) may be
well tolerated. Lactose-free and
Dairy lower-lactose products are
available. These include lactose-
According to the USDA: All fluid reduced or lactose-free milk,
milk products and many foods yogurt, and cheese, and calcium-
made from milk are considered fortified soymilk (soy beverage).
part of this food group. Most dairy Also, enzyme preparations can be
choices should be fat-free or low- added to milk to lower the lactose
fat. Foods made from milk that content. Calcium-fortified foods
retain their calcium content are and beverages such as cereals,
part of the group. Foods made orange juice, rice milk, or almond
from milk that have little to no milk may provide calcium, but may
calcium, such as cream cheese, not provide the other nutrients
cream, and butter, are not. found in dairy products.
Calcium-fortified soymilk (soy
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