Check the Nutrients Facts panel on milk cartons to find the benefits. You'll see several nutrients that everyone in your family needs.

Calcium and Vitamin D for your child's growing bones and teeth. These same nutrients help your bones stay healthy.
Protein for building a growing body. It also keeps your body in good repair.
Vitamin A for healthy eyes and skin.

	Whole Milk	2% Milk	1% Milk
Calories	150	120	100
Calories from fat	70	40	25
Total Fat	8 grams 13%	4.5 grams 7%	2.5 grams 4%
Saturated Fat	5 grams 25%	3 grams 15%	1.5 grams 8%
Cholesterol	35 mg 11%	20 mg 6%	10 mg 3%
Sodium	120 mg 5%	120 mg 5%	125 mg 5%
Total Carbohydrate	11 grams 4%	12 grams 4%	12 grams 4%
Protein	8 grams	8 grams	8 grams
Vitamin A	6%	10%	10%
Vitamin C	4%	4%	4%
Calcium	30%	30%	30%

Which milk would you buy? What's different? What's the same?

Nutrition Facts on milk cartons can help you make choices for your family. Your child will get the same amount of of bone-building calcium no matter what type you pick. Low-fat milk has less fat. If you prefer, look for fat-free (skim) milk.

With so much health advice going around these days, it's sometimes hard to figure out which foods to choose for a proper diet. However, the U.S. government provides some basics guidelines that can help. People can maintain a healthy diet on a regular basis by following these tips for good eating:

To get all the vitamins, minerals and other nutrients necessary, be sure to eat a variety of different foods. Meals should be well-balanced, including fruits and vegetables, whole grains, breads and cereals, and a variety of protein sources, such as poultry, fish, lean meats, beans and peas.
Healthy eating works best when a person maintains a healthy weight. If a weight-loss diet is necessary, choose a moderate plan that aims to improve eating habits.
When selecting foods, stay away from items that are high in fat and avoid saturated fats, butter, lard, hydrogenated shortenings and tropical oils.
Try to be creative when seasoning foods, using herbs or other flavorings instead of salt. Avoid salty snack foods and processed food products that are high in sodium.
Make sure that daily meals include plenty of fruits, vegetables and whole grains, which provide energy, contribute to overall health and help prevent disease.
Avoid too much sugar. When a sweet is desired, choose whole fruit, carrot sticks, yogurt or low fat breads and crackers instead of sugary snacks.

WHAT COUNTS AS ONE SERVING?

Grain Group Fruit Group Meat Group

1 slice of bread 1 piece f fruit or melon wedge 2 to 3 ounces of cooked lean meat

½ cup of cooked rice or pasta ¾ cup of juice poultry, or fish

½ cup of cooked cereal ½ cup of canned fruit ½ cup of cooked dry beans, or 1 egg

1 ounce of ready-to-eat cereal ¼ cup of dried fruit counts as 1 ounce of lean meat.

2 tablespoons of peanut butter counts as one ounce of meat

Vegetable Group Milk Group Fats and Sweets

½ cup of chopped raw or cooked 1 cup of milk or yogurt Limit all from this group

vegetables 2 ounces of cheese .

1 cup of raw leafy vegetables

Slow Cooker Lemon Garlic Chicken

If you have Mrs. Dash Lemon Pepper, you can use 1/2 teaspoon of that instead of the one black pepper. Just delete 1 tablespoon of the lemon juice and increase the water by a tablespoon.

1 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon black pepper

2 pounds skinless, boneless chicken breast halves

1 tablespoon canola oil

1/4 cup water

3 tablespoons fresh lemon juice

2 teaspoons minced garlic

1 teaspoon low-sodium chicken broth powder or bouillon granules

1 teaspoon chopped fresh parsley

In a small bowl, mix oregano, salt, and black pepper together, then sprinkle the mixture evenly over the chicken pieces.

Add canola oil to a large, nonstick skillet and start heating over medium heat. When hot, add chicken pieces and brown on both sides (about 3 minutes per side).

Place chicken pieces in slow cooker. Add water, lemon juice, garlic, and chicken broth powder to the skillet, and bring the mixture to a gentle boil. Pour the lemon juice over the chicken in the slow cooker and cover with lid.

Cook on HIGH for 3 hours or LOW for about 6 hours. Sprinkle the parsley on top of the chicken about 15-30 minutes before the end of the cooking time.

Serve with cooked pasta or steamed brown rice.

Yield: 6 servings

Per serving: 213 calories, 36 grams protein, 1 grams carbohydrate, 6.7 grams fat (1.5 grams saturated fat, 2.8 grams monounsaturated fat, 1.6 grams polyunsaturated fat), 97 milligrams cholesterol, 0 grams fiber, 191 milligrams sodium. Calories from fat: 29%