NFSC 465- Community Nutrition 
Community Nutrition Internship
Spring 2009

Meats, Legumes, Diary, Calcium and Vitamin D 

1.	Meats

•	Meat is broken down into multiple components providing the body with an adequate source of protein, B vitamins, and iron.
•	Protein provides the body with essential amino acids.
•	Food Sources: animal, fish and poultry.
•	Some meat sources are more nutrient dense than others. 
•	More=chicken, turkey, fish, etc. Lean meat sources. 
•	Less= Rib eye steak, bacon, etc. High fat sources.
•	The correlation between meats and heart disease: more nutrient dense meats (lean meats) decrease your risk for developing heart disease. While high saturated fat food source red meat and bacon contribute to a high risk for heart disease. 
2.	Legumes

•	From a plant source. It is broken down into amino acids and other components and supplying the body with protein, fiber and carbohydrates
•	Food Source: peas, beans, soy beans and lentils
•	Not considered a complete protein like traditional meat product. It must to be consumed paired with grain source to equal a complete protein. 
•	Example: beans and rice
•	 Beneficial source of protein. 
•	The correlation with legumes and disease:  decreases the risk for colon cancer and heart disease.

3.	Dairy

•	Provide the body with calcium, riboflavin, protein and Vitamin B12. (If fortified: Vitamin D and Vitamin A)
•	When broken down into are simple carbohydrates known as lactose.
•	Should be monitored with lactose intolerance.
i.	Lactose intolerance: (definition) inability to digest lactose due to a lack of the enzyme lactase. 
ii.	Dairy products that have reduced symptoms in people with lactose intolerance are: hard cheeses, soy products and yogurt.
iii.	Signs and symptoms of lactose intolerance:
1.	Nausea
2.	Abdominal pain
3.	Diarrhea
4.	Excessive gas 
•	Food Sources:
i.	Best Sources: fat-free to 2% milk, yogurt, fortified soymilk, low fat cheeses.
ii.	Moderately Sources: cottage cheese, cream cheese, cheese.
iii.	Fattening Sources: whole milk, ice cream, pudding, milkshake, custard, butter, and sour cream.
4.	Calcium 

•	Mineral.
•	Important for: heart function, bones and teeth development and maintenance, blood clotting, aids in transmission of nerve impulse, muscle contraction, and cell metabolism.   
•	Food Sources: Dairy, cheese, dark leafy greens, fortified grains, and canned salmon.
•	Deficiencies: Osteoporoses, low blood calcium, deteriorate bones, muscle and heart function failure, and low bone mass development in children; increase blood pressure, and cancer. 

5.	Vitamin D

•	Fat- soluble vitamin.
•	Important for: Hormones, affect Ca and P, bone health, makes calcium available to body, assist in heartbeat, neurological junction, and muscle function (because muscle fiber affected).
•	Food Sources: (***from sunlight… darker skin less absorb), fortified grains and milk, eggs, butter, liver, and fatty fish.
•	Deficiencies: rickets (decomposition of bones), gum disease, and cancer.

Recipe (demo/ sample): 
Turkey Chili

Demonstrates:
1.	Use of an unsaturated fat from turkey meat instead of traditional meat source (normally beef). (Yum!)

Ingredients: 

•	1 can turkey chili
•	1 can 15 oz diced tomatoes with liquid
•	1 can 15 oz kidney or pinto beans, drained
•	1 medium onion chopped
•	2 cloves garlic; minced
•	1 teaspoon chili powder
•	Pepper and salt (to taste)
1.	
2.	1. Add to medium stew pot turkey chili, diced tomatoes, minced garlic, chopped onion, and chili powder; stir and cover.
3.	2. Drain and rinse beans and add to chili mixture and cover stew pot.
4.	3. Cook over medium heat for 30 -45 minutes; stir occasionally.
5.	Serve and enjoy!

Serves 4-6

Developed by: Lindsey Sherwin and Lacey Pettigrew