My Log Book. Two hours or less of recreational screen time. Five or more servings of fruits or vegetables

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1 healthy bodies healthy minds My Log Book CHILD S NAME DATE STARTED Two hours or less of recreational screen time Five or more servings of fruits or vegetables One hour or more of vigorous exercise Zero sugary drinks, more water and low-fat milk LET S GET MORE KIDS MOVING IN THE MORNINGS! KOHLSMORNINGMILE.COM

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3 How many servings of fruits or vegetables do you eat a day? One serving is most easily identified as the size of your palm. Please fill out the log below. SUN. Mon. TUES. WED. THUR. FRI. SAT. #1 #2 Tip #1: Visit to find out what your plate should look like. Fruits and veggies should take up half the plate, with the veggie portion a bit bigger than the fruit portion. Tip #2: More than at other meals, kids have a lot of control over what they eat for lunch at school. Choose to eat the green beans instead of throwing them out. Choose to eat an apple instead of an ice cream sandwich. Tip #3: Don t forget the fruits/veggies at breakfast. Try adding fruit to your oatmeal or cereal, or top a Breakfast burrito with salsa. Notes: 1

4 How many hours a day do you watch TV, movies or DVDs or sit and play video/computer games? Please fill out the log below. SUN. Mon. TUES. WED. THUR. FRI. SAT. #1 #2 Tip #1: Try to spend no more than two hours a day on screen time, not counting computer use related to school. Tip #2: Find ways to be active every day. You might even make a list of fun stuff to do, so you can refer to it when your mom or dad says it s time to stop watching TV or playing computer games! Tip #3: Find your passion. As a kid, you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, kickball or dancing. Notes: 2

5 How many minutes a day do you spend in active play or exercising? Activity that increases your heart rate and causes faster breathing or sweating would be considered active. Please fill out the log below. SUN. Mon. TUES. WED. THUR. FRI. SAT. #1 #2 Tip #1: Get 60 minutes of physical activity every day. If you can t do it all at once, be active in shorter spurts throughout the day. Tip #2: Stay safe when you play. Don t forget to warm up, cool down and stretch. Wear protective gear (helmet, pads, etc.) if necessary. Tip #3: Stay hydrated. Drink water before, during and after playing especially if it is hot. Notes: 3

6 How many 8-ounce servings of the following do you drink a day? Sweet tea, sodas, sports drinks, 100% juice, fruit drinks, punch and whole milk Please fill out the log below. SUN. Mon. TUES. WED. THUR. FRI. SAT. #1 #2 Tip #1: Drink skim or low-fat milk and water when you are thirsty. Be sure to drink some extra water when you re out in warm weather, especially while playing sports or exercising. Tip #2: Sports drinks and 100% fruit juice are OK sometimes, but try to stick mostly to water or skim milk when you need to drink something. Avoid soda, sweet tea, lemonade or any other drinks with lots of sugar. Tip #3: Try eating fruits and vegetables to give your body more water. Lots of fruits and vegetables contain water, too. Think about an apple, or slicing into a fat tomato from the garden. Notes: 4

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8 LET S GET MORE KIDS MOVING IN THE MORNINGS! KOHLSMORNINGMILE.COM healthy bodies healthy minds < 07/2014