2007 Kaiser Permanente. All rights reserved.

Transcription

1 2007 Kaiser Permanente. All rights reserved.

2 Milk bottle 1 cup Milk, 2% reduced fat 285 mg calcium Milk carton 1 cup Milk, 1% low fat 290 mg calcium Broccoli floret 1 cup raw broccoli 43 mg calcium Cheddar cheese wedge 1 oz. cheddar cheese 204 mg calcium Yogurt container 1 cup Yogurt, plain, skim milk 488 mg calcium Swiss cheese wedge 1 oz. Swiss cheese 224 mg calcium Ice cream cone ½ cup vanilla ice cream 92 mg calcium Bowl of cereal 1 cup Cereals, oats, instant, fortified, 131 mg calcium plain, prepared with water Can of black beans Beans, black, mature seeds, cooked, 46 mg calcium boiled, without salt 2007 Kaiser Permanente. All rights reserved.

3 Breakfast Ideas for Calcium-Rich Meals and Snacks Pour low-fat or fat-free milk over your breakfast cereal. Have a cup of low-fat or fat-free yogurt. Drink a glass of calcium-fortified orange juice. Add low-fat or fat-free milk instead of water to oatmeal or hot cereal. Lunch Add low-fat or fat-free cheese to a sandwich. Have a glass of low-fat or fat-free milk instead of soda. Have a piece of pizza or a serving of macaroni and cheese. Add low-fat or fat-free milk instead of water to tomato soup. Snack Make a fruit smoothie with fruit, ice, and low-fat or fat-free milk. Try flavored low-fat or fat-free milk, such as chocolate or strawberry. Have low-fat or fat-free frozen yogurt. Try some pudding made with low-fat or fat-free milk. Dip fruits and vegetables into low-fat or fat-free yogurt. Have some low-fat or fat-free string cheese. Dinner Make a salad with dark-green, leafy vegetables. Serve broccoli or cooked, dry beans as a side dish. Top salads, soups, and stews with low-fat or fat-free shredded cheese. Toss tofu with added calcium into stir fry and other dishes. For more information about calcium, visit

4 N AME What s in Foods? Read the information about nutrients in foods. Lean Meat, Poultry, & Fish Proteins, B Vitamins, Iron, Other Minerals Vegetables & Fruits Carbohydrates, Vitamins especially A and C, Minerals, Fiber (also low in fat, calories, and sodium; no cholesterol) To Grow & Stay Healthy Fat-free & Low-fat Milk Products Proteins, Calcium, Phosphorus, Niacin, Riboflavin, Vitamins A and D To Provide Energy Breads, Cereals, Pasta, & Starchy Vegetables Carbohydrates, B Vitamins, Iron, Fiber (also low in fat and cholesterol) FAT-FREE MILK 2002, American Heart Association. Permission granted to reproduce for classroom use.

5 Power Tales Slurp Skips Breakfast Finish the story of Power Panther and Slurp by filling in the blank spaces using the list of words below. Word list school bus kitchen milk school sandwich sneakers basketball practice breakfast table Today is a special day, but Slurp was late and the (way to travel) would be here soon! His uncle, Power Panther, was already dressed and in the. He made a nice breakfast and was putting it on the (room in house) as Slurp entered the room. Good morning, Uncle, have (furniture) you seen my? Please help me find them, I m very late. (something to wear) Okay, I will look for them while you eat your. (meal) Slurp replied, But I have to hurry up or I will be late for. (place) Here, take this and _ (food) (drink) with you, because you need to Power Up every morning with breakfast. Okay, Uncle, I will see you at. Bye! said Slurp. (event)

6 How many new words can you make from the letters in the words below? Eat Smart. Play Hard.

7 Breakfast gives me energy to go and grow. I am a breakfast all-star and you can be one, too! Power Panther TM has a big game today and needs your help to find his breakfast foods! Use your detective skills to find the hidden foods in the baseball park that are listed below: foodfind Funnies Q: Why did the cook get arrested? Fruit Sundae (serves 4) Try this flavorful snack at home! YOGURT STRAWBERRIES MILK OATMEAL BANANAS FIGS EGG APPLE WAFFLES ORANGE JUICE MUFFIN PANCAKES WHOLE WHEAT TOAST You need: 2 cups of your favorite fruit; 1 cup (8 oz.) plain or lowfat vanilla yogurt; 2 cups ready-to-eat cereal; 4 large glasses or paper cups. Wash fresh fruit (i.e., remove seeds and pits), drain canned fruit or thaw frozen fruit. Place 2 tbsp. of fruit in the bottom of the cup. Spoon 2 tbsp. yogurt on top of the fruit layer. Grab fresh or dried fruit, a bagel, a hard-cooked egg, or low-fat yogurt to eat on the way to school or play. Spoon 2 tbsp. cereal on top of the yogurt. Repeat twice. This will make three layers of each ingredient. Enjoy with your family & friends. Food Find: Answers available online at Funnies Answer: Because he beat up an egg! Food and Nutrition Service The USDA is an equal opportunity provider and employer. Power Panther TM Power Up With Breakfast TM says Eat Smart. Play Hard. TM

8

9

10

11 Parents Get Straight A s With a Healthy Breakfast Your child s Attention, Attendance and Academic Achievement improve with breakfast Children who eat breakfast learn better eating breakfast gets rid of hunger symptoms such as being tired or sleepy, getting headaches or becoming cranky. DID YOU KNOW? l Breakfast is the most important meal of the day. l Any child who skips or does not have access to breakfast can suffer learning and health problems. l Children tend to copy eating habits of other family members, so setting an example of healthy food choices is important. Helpful Hints for Busy Parents l Get off to a good start Make sure your child has time for breakfast at home or take advantage of the School Breakfast Program if your school operates one. School meals are not only convenient but also an inexpensive and healthy option. The proven benefits of breakfast for your child include: l l l Better overall nutrition and healthy body weight Fewer absences and reduced tardiness Higher scores on achievement tests Quick and easy ideas for breakfast... l l Keep breakfast simple Have items available in your kitchen that can easily be put together in the morning: cereal, milk, toast or bagels, cheese, fruit and yogurt. Join your child for breakfast Be a positive role model eat breakfast yourself and share breakfast with your child when you can. Cereal and low-fat milk Toasted bagel with cream cheese Toast with peanut butter Fruit smoothie (blend fruit with milk or yogurt) Cereal bar with fruit and a yogurt Hard-cooked egg and wholegrain toast Visit for FREE tips, interactive nutrition assessment tools, easy-to-prepare recipes, meal suggestions and more. Dairy Council of California 2005

12 Review USDA s MyPyramid to help your family make breakfast a priority and meet your nutrient needs. How much does your child need from each of the food groups every day? Age Milk Fruits Vegetables Grains Meats & Beans cups 1-1½ 1-2 cups 3-5 ounces 2-5 ounces cups cups 1½ - 2 1½ cups 5-6 ounces 4-5 ½ ounces cups 2½cups 1% milk Serve a breakfast that includes a good source of protein such as cheese, egg, milk or peanut butter. Serve two other food groups to fill in the rest of the meal such as whole-grain toast or cereal with fruit. Healthy breakfast foods: Make half your grains whole. Choose whole-grain foods often, such as oatmeal or whole-wheat bread, bagels or cereal. Get your calcium-rich foods. To build strong bones choose low-fat or fat-free milk, and cheese or yogurt for breakfast. Focus on fruits. Eat them at breakfast on top of cereal or add them to a yogurt smoothie. Go lean with protein. Add peanut butter to toast or try a breakfast bean and cheese burrito. Visit for FREE tips, interactive nutrition assessment tools, easy-to-prepare recipes, meal suggestions and more. Dairy Council of California 2005

13

14 1% milk

15 1 Parents Be Your Child s Partner in Healthy Bones! You see your kids growing taller and filling out, so you know their bones are growing. But did you know: The pre-teen and teenage years are the critical years for bone development. Over half of total lifetime bone calcium is formed between the ages of about 11 and 20. These years represent a brief window of opportunity to build peak bone mass. Relatively little calcium is added to the skeleton after age 20. Help them build the strongest, densest bones possible by providing lots of calciumrich, bone-building foods and encouraging plenty of bone-building exercise Steps to Stronger Bones...check it out! Which bone-building foods does your child/teen eat? Circle the calcium foods your child/teen usually eats on most days. Portion Size 1cup milk, yogurt, pudding; 1 1 /2 oz. cheese fat free or low-fat milk fat free or low-fat flavored milk fat free or low-fat yogurt 2% milk string cheese cheese pudding or custard MEDIUM-CALCIUM FOODS 3 medium-calcium servings = 1 high-calcium serving Portion Size 1 /2 cup 1/8 of a 12 pizza cottage cheese (low-fat or fat free) frozen yogurt or ice cream tofu (calcium-set) corn tortillas (2) broccoli refried beans almonds ( 1 /4 cup) Calcium is sometimes added to foods that don t contain it naturally - i.e. certain orange juice...read the label. How much calcium does your family need? DAILY HIGH-CALCIUM AGE CALCIUM NEEDED FOOD SERVINGS NEEDED (milligrams) mg mg mg mg. 3 Medium-calcium foods can round out your child/teen s daily calcium needs. Note: it takes 3 medium-calcium servings to equal 1 high-calcium serving. Does your child/teen get enough calcium every day? YES NO Look at the foods in the chart above. What one or two changes could you make to give your kids more calcium? Which foods could you serve more of or more often? Which foods could you add to your shopping list to provide your family more calcium-rich food choices for snacks and meals? 4 HIGH-CALCIUM FOODS Does your child/teen get exercise every day? At least 60 minutes total, some of which is bone-building? YES NO Bone-building means activities that put the weight of the body on the bones. Walking, jogging, dancing, aerobics, tennis or team sports such as soccer or basketball are activities your kids might enjoy and they re good for the bones. Encourage family exercise outings. Discourage inactive pastimes such as watching television or playing video games. The calcium gap More than 86 percent of girls and 65 percent of boys fail to get enough calcium after age 11. Teens drink nearly twice as many soft drinks as milk, eliminating a major calcium source from their diets. Younger children are drinking more juice and less milk than in the past, so the calcium gap is likely to occur even younger than age 11. Check off what you can do to help close your family s calcium gap Be a positive role model! Make sure you are meeting your own calcium needs. You can t expect your kids to get their calcium if you don t! Establish routine. Offer milk at meal times. It s easier to stick with routine than deal with change. Encourage small changes. Just one glass of milk, a piece of cheese or a carton of yogurt will provide 25 percent of your teen s daily calcium requirement. Packing lunch? Boost calcium with cheese on a sandwich, a carton of cold yogurt, veggies or mozzarella cheese sticks for a snack. Dinner ideas? Top a baked potato with plain yogurt or shredded cheese Try a tofu and veggie stirfry Serve pasta with a milk-based sauce and shredded Parmesan. Sounds good, but... What if my kids don t like milk? Milk tastes best if served very cold. Chocolate milk has the same amount of calcium and other nutrients as regular milk. Can t I just give my kids a calcium supplement? It would take a handful of supplements to try to duplicate the unique package of nutrients in calcium-rich foods. Teach your children how to make nutritious food choices for good health, rather than reaching for supplements DAIRY COUNCIL OF CALIFORNIA

16 2006 DAIRY COUNCIL OF CALIFORNIA

17 fit for learning UNIT: FUEL YOUR BODY Grades: 3-4 Objectives: To toss all the unhealthy food out of your refrigerator and into the other teams refrigerator, while keeping the healthy foods. Asset Categories: Support Constructive Use Of Time Boundaries & Expectations Positive Values Social Competencies Equipment: Different color balloons, bean bags, fluff balls, balled up paper, etc, boundaries. P.E. Standard: Grade Aerobic Capacity Grade Throw a Ball Grade 4 2.1, 2.2 Movement Concepts Grade Aerobic Capacity Standard: Grade Listening and Speaking Grade Listening and Speaking ACTIVITY INSTRUCTIONS TEACHING OPTIONS Rid your fridge -Divide the group into two teams and have them line up on opposite sides of the room (gym, field, cafeteria, etc). Designate a halfway point between the two teams. -Randomly place the balloons, balls, etc in front of both teams. -On the start signal, the teams will begin to throw all their balloons, etc into the other team s area (fridge). On the stop signal, the players will see which team has the least amount of unhealthy foods in their refrigerator. -Play a number of rounds introducing different movement patterns (skipping, jumping, etc). - Choose items that are easily accessible in your program. -What types of food fuel your body? -What do unhealthy foods do to your body? -What types of food should we clean out of the fridge? YMCA of Santa Clara Valley

18 fit for learning UNIT: FUEL YOUR BODY Grades: 3-4 Objectives: To be the first team to have all its players carry the flour back and forth from the mill to home base. Asset Categories: Support Constructive Use Of Time Boundaries & Expectations Social Competencies Equipment: 5 pound bags of flour (one for each team) Bags of cornmeal (Option) Bags of Rice (Option) Change questions accordingly P.E. Standard: Grade Aerobic Capacity Grade 4 1.1,1.4 Body Movement Grade 4 2.1, 2.2 Movement Concepts Grade Aerobic Capacity Standard: Grade Listening and Speaking Grade Listening and Speaking ACTIVITY INSTRUCTIONS TEACHING OPTIONS Bakers Relay -Each team of bakers lines up on one side of the room, with the bags of flour on the opposite side of the room. -The first players to go must run (hop, skip, etc) across the room and pick up the bag of flour at the mill and carry it back home. -The bakers carry the flour back and forth so that the second baker runs to the mill with the flour while the third baker must go and collect the flour again. -The last player to go should return the flour home, and the team that does this first, wins. - Large space modification: -Instead of doing a relay back and forth across a room, teams may run a traditional relay race around a track or field, passing the bag of flour as they go (and trying not to drop it during the hand-off). -Which breads are the healthiest to eat? -What can be made from flour? -Why is bread an energy food? -What happens when you eat too much bread? YMCA of Santa Clara Valley

19 fit for learning UNIT: FUEL YOUR BODY Grades: 3-4 Objectives: To freeze players by tagging them with slow foods while other players try to unfreeze them with energy foods. Asset Categories: Support Constructive Use Of Time Social Competencies Equipment: 4 to 6 grocery bags, playground balls, cones for boundaries and balloons P.E. Standard: Grade Aerobic Capacity Grade 4 1.1,1.4 Body Movement Grade 4 2.1, 2.2 Movement Concepts Grade Aerobic Capacity Standard: Grade Listening and Speaking Grade Listening and Speaking ACTIVITY INSTRUCTIONS TEACHING OPTIONS Tired Food Tag -Establish the boundaries in the space that will be used and inform the players that they may go in any direction, but must stay within the boundaries. -Players can begin by being scattered in the play area. -Select two to three players to be Tina and / or Tim Tired snack foods. Give each of them a sack of playground balls. Tell them the balls are equal to tired foods (sweets, soda, potato chips, fruit punch. fried food, etc). -Select two to three more players to be Elena or Eddie Energy snack foods. Give each of these players a sack of balloons. Tell them the balloons represent energy snack foods like celery, carrots, apples, peanut butter, whole-wheat crackers, and other healthy foods. - Tina and Tim must carry their bags (without dropping any balls) and tag the other players. The players may run in any direction within the boundaries. Anyone tagged by them is frozen because they are now full of tired foods. -Elena and Eddie must carry their bags of balloons and thaw out anyone that is frozen from tired foods. Elena and Eddie s energy food gives the player the ability to run again. -Play multiple rounds so that all the participants get a chance to carry both bags. - Fill 2 or 3 bags with playground balls -Fill 2 to 3 bags with blown-up balloons -Select a specific movement to be used by taggers and players (running, skipping, etc). -Brainstorm a list of Tired Snack Foods. -Brainstorm a list of Energy Snack Foods. -How did it feel carrying the bag of balls? -How did it feel carrying the bag of balloons? -Which was easier? YMCA of Santa Clara Valley