Cottage cheese is lower in calcium than most cheeses. One and one half ounces to two ounces of cheese and has about the same calcium as eight ounces of yogurt or one cup of milk. Foods chosen from this food group will provide protein, vitamins, and minerals. Milk, yogurt, and cheese are the best source of calcium. The Food Guide Pyramid suggests 2 to 3 servings of milk, yogurt, and cheese a day.
Luncheon meats are usually quick, but expensive and many are high in sodium and fat.
Remember to choose lean cuts of meat. Prepare meats in lowfat ways by trimming away all of the fat that you can see and broiling, roasting, or boiling instead of frying. Nuts and seeds are also in this food group. Avoid whole nuts and seeds for young children because they have been known to cause choking. Foods chosen from this food group will provide protein, B vitamins, iron, and zinc.