The Girl Scouts Are Fit Patch

Transcription

1 The Girl Scuts Are Fit Patch Girl Scuts knw that in rder fr ur girls t have bright, healthy futures it is imprtant fr them t maintain a healthy diet and lifestyle. See belw fr each level requirements. Girls must cmplete 4 ut f 6 activities fr their particular level. Daisy 1. Make a Rainbw Fd Chart! It is ften said that eating a "rainbw" f fds is an easy way t eat healthy. Can yu name a healthy fd fr each clr f the rainbw? Fill in and clr the Rainbw Fd Chart. (See Page 6). 2. Make yu wn Fun Guide! There are a millin ways t be fit and have fun at the same time! Create a Trp Fun Guide and fill it with different games and activities t play t stay active! Separate the bk by Indr/Outdr r Summer/Winter games. Refer t yur "Fun Guide" whenever yu are bred! 3. Have a Fd Grup Taste Test! Teach yur trp abut the Fd Pyramid and the different fds that belng in each categry. Then test their knwledge by setting up a Fd Grup Taste Test and see if they can put each fd int the crrect fd grup. Belw is a sample list f fun items t try; feel free t add anything else yu'd like! Raisins Hard Biled Eggs Whle Wheat Crackers Ppcrn Bananas Lw Fat Ygurt Pretzels Almnds Turkey Sugar Snap Peas Sliced Cheese Carrts Salad Peanut Butter Strawberries Pineapple 4. Ice Cream, yu Scream! Drinking milk gives yu mre than a milk mustache! It gives yur bdy calcium fr strng bnes! But is milk the nly thing that cntains calcium? Discuss the imprtance f calcium with yur trp and the different fds that cntain calcium. Have yur girls cmplete the "Where's the Dairy?" sheet. (See Page 7). Then in hnr f calcium, have an ice cream party serving lw-fat frzen ygurt r try a Calcium Crunch, lw fat vanilla ygurt mixed with fruit and granla! 5. The Healthy Snack Mat! Phtcpy the Health Snack Mat fr yur trp. (See Page 8) Discuss the basic fd grups and healthy snack ptins vs. empty calrie snacks. Then have the girls draw their favrite healthy snacks n their mat and clr them in. Laminate the mats fr the girls s that they will have their snack mat at every meeting!

2 6. Dance Fever! Dancing is fun and keeps yu active! Put n music fr yur trp and have yur wn dance party! Try at least 3 f the fllwing with yur trp: Brwnie Freeze-dance cntest Hula hp cntest Jump rpe cntest Limb Cnga line Line dancing 1. Create Super-Snacks! A healthy snack gives energy, nutrients and tastes great! Creating treats that cmbine mre than ne fd grup is an easy way t turn a s-s snack int a Super-Snack! Fr example: apples and cheese, mmm! See hw many Super-Snack cmbinatins yur trp can create! Belw is a list f fds t try: Raisins Apples Lw Fat Cheese Whle Wheat Crackers Bananas Pretzels Nn-Fat r Lw Fat Ygurt Graham Crackers Lw Fat Milk Granla Strawberries r Other Berries Peanut Butter Carrts Nuts Ppcrn r Rice Cakes Celery 2. Turn the Cuch Ptat Behavir int a Fit Healthy Active Behavir! What is a "Cuch Ptat"? Cmplete the chart changing the Cuch Ptat Behavir int a Fit Healthy Active Behavir. (See Page 9). Fr example: instead f lying n the beach, play in the water r make a sand castle. Yu'll have mre fun and be active! 3. 5 a Day Challenge! "5 a Day" means eating 5 t 9 servings f fruits and veggies every day. Discuss the imprtance f "5 a Day" with yur trp and brainstrm ways yu can get yur fruits and veggies at every meal (see belw). Create a list f at least 3 different ways fr the girls t get their 5-9 a day at each meal. When yu are dne, attach a magnetic strip n the back s the girls can keep it n their refrigeratr as a daily reminder! 1. Breakfast: Cut up an apple t put in yur atmeal 2. Lunch: Crunch n sme carrts 3. Snacks: Raw veggies with a yummy dip 4. Dinner: Add a delicius sweet ptat 5. Dessert: Juicy pineapple 4. Kitchen Scavenger Hunt! Discuss the Fd Pyramid with yur trp and let them knw hw imprtant it is t eat a variety f healthy fds. Give examples f different fds frm each fd grup. Then test their knwledge by having each girl cmplete the "Kitchen Scavenger Hunt" sheet. (See Page 10)

3 5. Playing Makes Muscles! Any physical activity yu like t d - frm riding yur bike t playing ftball - can make yu strnger because yu're using yur muscles when yu d it! Lk at the fllwing list f activities. What part f the bdy is being used fr each? Which activities use mre than ne grup f muscles? Is ding the same activity all the time enugh fr a healthy bdy? Create a "Playing fr a Healthy Bdy" list. First write dwn the parts f the bdy that are imprtant t wrk ut. Then list several activities yu can d fr each. Was it easier r harder than yu thught? Were certain parts f the bdy tugh t wrk ut thrugh playing? dancing playing catch swimming riding yur bike playing hide-and-seek building a snwman walking yur dg raking leaves 1. Create a Healthy Trp Ckbk! Have each girl frm yur trp bring in 2 f their favrite healthy recipes. Assign each girl a specific categry f recipe, such as an appetizer r dessert. Cmbine all f the recipes t frm a Healthy Trp Ckbk! Let the girls design the cver and categry dividers. Then wrk tgether as a trp t create a recipe f yur very wn t include in yur ckbk! Junir 1. Stretch it Out! Ask yur girls: What is the purpse f stretching befre exercise? What des it mean t "warm up" and "cl dwn"? Why is this an imprtant part f exercising? Explain t yur trp that warming up befre exercising is imprtant because it increases ur bdy's temperature, which helps ur muscles mve mre easily and prevents us frm feeling sre. Use the analgy f warming up a car befre driving s it runs mre smthly. Which muscles are imprtant fr yu t stretch? Research different stretches, warm up and cl dwn activities and create a packet fr thers t use. Make sure t include pictures r illustratins! 2. Race t a Healthier Yu! What's mre fun than an bstacle curse? Wrk with yur trp t design a heart-punding bstacle curse fr ther trps! What are yur bdy's majr muscle grups? Make sure yur curse cntains activities that target a variety f yur bdy's muscles! Create an utline f yur bstacle curse t give t yur participants t shw them which activities targeted which muscle grups. 3. Wnderful Water! Hw is drinking water and being healthy cnnected? Why is it s imprtant t stay hydrated? What exactly des being "dehydrated" mean and

4 hw des it affect ur bdies? When we drink water, what happens t it? Where des it g in ur bdies? Hw much water shuld yu be drinking a day? What abut when exercising r being active? Hw d sprts drinks, flavred r sparkling waters measure up? D a taste test f 5 different kinds r types f these drinks that are suppsed t keep yu hydrated. Create a reprt r chart t cmpare these differences and then make yur wn sprt drink with fruit juice and seltzer! 4. Design a Healthy Fd Ad! Hw ften d yu see ads fr fast fd, candy and sda? Cmpared t this, hw ften d yu see advertisements fr healthy fds like brccli? Create an advertisement fr a fruit r vegetable that really sells! Have each girl present her ad and ad campaign t yur trp and "sell" her prduct! 5. 4 Seasns f Snacks! D yu ever ntice that certain fds just seem t "g" with certain times f year? Think abut fall, winter, spring and summer and cme up with healthy seasnal snack ideas and recipes fr each time f year! Fr example: During the fall, yu can snack n crunchy pumpkin seeds! Test ut at least ne f yur healthy snack recipes and then create a Seasnal Snack Brchure t give t anther trp(s) s they can share in the fun! 6. Blster Breakfast! I'm sure yu've all heard the phrase "Breakfast is the mst imprtant meal f the day!" But why is that? What benefits des eating breakfast have? Often the mrning is a busy, rushed time and making smart eating chices is difficult. D yu think yu manage t eat a well balanced breakfast every day? Find ut what fd grups a gd breakfast cntains. D yu breakfast chices measure up? Create a list f a week's wrth f different healthy breakfast menu chices. Then, wrk with yur family t put yur menu int effect! Which was yur favrite? Which was yur least favrite? Which wrked best with yur lifestyle? Cadette/Senir/Ambassadr 1. Ready, Set, Exercise! What is a set and a repetitin? Hw many shuld yu d f each? What is aerbic and anaerbic? Name 3 aerbic and 3 anaerbic activities. What is the difference between strength training and aerbic exercise? When exercising, what muscle grups shuld yu target? What specific exercises target these muscle grups? What Girl Scut Interest Prject Patches r Studi 2B bks fcus n having a healthy lifestyle? Create a basic exercise prgram fr a girl yur age. Dn't frget t include the number f sets and repetitins and illustratins! 2. Exercise Educatin! There are many different kinds f exercise yu can d! If yu take the time t lk arund, yu can find ne that's right fr yu! Pick ne f the exercises listed belw and answer the fllwing: Wh is the funder r creatr f this type f exercise? What is the theme, philsphy r idea behind this exercise? What majr muscle grup(s) des it target? Learn at least 5 mves frm each type f exercise yu chse. Demnstrate and explain these mves fr yur trp. Create a flyer with these mves s thers may learn abut it t!

5 Yga Zumba Pilates Crss Training Karate Step Aerbics Spinning Kick bxing Jujitsu Tae Kwn D Kung Fu Jud Ninjutsu 1. Cmmunity Campaign! Phtcpy a simple cmmunity map fr each girl in yur trp. Have the girls draw in the different rutes fr walking, rllerblading and cycling. Nte parks and ther recreatinal places. Are these lts f gd walking and recreatinal trails? What makes them fun? Hw culd they be imprved? D they have gd picnic spts, playgrunds, water funtains, skate parks, etc? Design a campaign t encurage thers t walk, skate, cycle, and rllerblade mre ften in yur cmmunity (dn't frget t remind them t wear the apprpriate safety equipment)! Include reasns why peple shuld use yur twn's recreatinal paths ver thers. 2. Picnic Party! Have yur trp rganize a picnic fr a sister trp(s)! A picnic is the perfect pprtunity t cmbine gd friends, healthy fd and fun physical activities! Yu will need t plan where and when the picnic will be held, what fd will be prvided, what games will be played and what equipment is needed. Design invitatins fr yur guests! 3. Menu Madness! What is the difference between a nutritinist and a dietitian? Why d sme peple need t g t these specialists and what can yu learn frm them? Often nutritinists and dietitians plan menus f smart fd chices t help thers stay n a healthy track. Invite a dietitian t speak with yur trp t learn mre and then design a healthy meal plan fr yu and yur family fr ne week, taking int accunt the Fd Pyramid and servings, apprpriate calric intake and any special needs yur family may have, such as allergies. Then put at least ne day f yur menu int actin at hme! Have yur family rate yur new menu! 4. Fast Fd Frenzy! Pick tw fast fd restaurants. Lk up the nutritinal infrmatin and find their mst healthy and unhealthy items. Were yu surprised? What culd yu d t make the unhealthy item a bit mre health cnscius? Lk at the amunt f calries and fat the item has. What amunt f healthy fds culd yu eat fr the same amunt f calries? What abut the same amunt f fat? What des this shw yu? Present yur findings t yur trp

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8 This Snack Mat Belngs t My Favrite Healthy Snack is

9 Turn the Cuch Ptat Behavir int a Fit Healthy Active Behavir! Cuch Ptat Behavir Fit Healthy Active Behavir Instead f Lying n the beach Yu culd Play in the water r build a sand castle! Playing vide games Laying dwn listening t music Watching TV Playing n the cmputer Watching a sccer game Playing a bard game Talking n the phne Petting yur dg r cat Clring

10 Kitchen Scavenger Hunt Cmplete the sheet by finding 5 fd items per fd grup! Grains Vegetables Fruits Fats Milk Meat and Beans