snack choices *Reading Food Labels Food labels X X *My Physical Activity Options Including more X X

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1 Activities Summary Suggested Activity Name Age Topic Assessmet Discussio Hads- o Hadout *Are You Meetig Your Nutritio ad Geeral utritio X X Physical Activity Requiremets? ad physical activity The Low-Dow o Sugar Sugar i foods X X The Low-Dow o Fat Fat i foods X Eatig o the Ru Fat i fast foods X X *Readig Food Labels Food labels X X *My Sack Optios Makig better X X X sack choices *My Physical Activity Optios Icludig more X X physical activity *What Are You Really Payig For? Cosumer literacy X X Makig the Grade Nutritio ad X X achievemet Facilitatig a Youth Discussio Physical activity X X Fruits & vegetables Soda cosumptio Fast food Skippig meals Nutritioal supplemets * Activities requirig more tha oe sessio. Activities for Youth o Nutritio ad Physical Activity 101

2 Activity 1: Are You Meetig Your Nutritio ad Physical Activity Recommedatios? Purposes: Youth will assess their diet ad physical activity behaviors. Youth will idetify ways to improve their diet ad physical activity choices. Sessio Oe Before the sessio: Make copies of My Food Record (page 105) ad My Physical Activity Record (page 10) hadouts. What to do: 1. Tell youth that they will be collectig iformatio o their eatig ad physical activity patters. Distribute My Food Record ad My Physical Activity Record hadouts. Have youth keep a record of all the food they eat ad how much physical activity they get for a etire day. 2. Provide istructio o how to complete the records. Explai that it is very importat that they be specific about the kids of food ad the amout they eat. Specific examples: No-specific examples: 2 slices of cheese pizza pizza Pit carto of lowfat milk milk Oe 12-oz. ca of diet or regular soda soda A turkey sadwich, 3 slices of turkey, sadwich 2 slices of bread w/lettuce, tomato 3 pieces of fried chicke with ski chicke Explai that physical activity also icludes thigs such as walkig to ad from school, or household chores like mowig the law, washig the car, sweepig, ad vacuumig. This is i additio to traditioal exercise such as playig basketball, ruig, or bike ridig. Tell them to keep track of all of it! 102 Empowerig Youth With Nutritio ad Physical Activity

3 Sessio Two Before the sessio: Make copies of Are You Meetig Your Nutritio ad Physical Activity Recommedatios? (pages 107 ad 108). What to do: 1. Distribute copies of Are You Meetig Your Nutritio ad Physical Activity Recommedatios? hadout for the youth to complete. 2. Review the utritio recommedatios. Recommedatios for each food group: Grais: Make half your grais whole. Eat at least 3 ouces of whole-grai cereals, breads, crackers, rice, or pasta every day. Vegetables: Vary your veggies. Eat more dark-gree veggies like broccoli, spiach, ad other dark leafy grees. Eat more orage vegetables like carrots ad sweet potatoes. Eat more dry beas ad peas like pito beas, kidey beas, ad letils. Fruits: Focus o fruits. Eat a variety of fruit. Choose fresh, froze, caed, or dried fruit. Go easy o fruit juices. Milk: Get your calcium-rich foods. Go lowfat or fat-free whe you choose milk, yogurt, ad other milk products. Meat ad Beas: Go lea with protei. Choose lowfat or lea meats ad poultry, fish, beas, peas, uts, ad seeds. 3. Review the physical activity recommedatio for childre ad adolescets. Recommedatio for physical activity: Aim for at least 0 miutes a day o most, preferably all, days of the week. Be spotaeously physically active Play tag Jump rope Ride a bike Walk or ru Play durig recess Roller skate or i-lie skate Activities for Youth o Nutritio ad Physical Activity 103

4 Take part i physical educatio classes durig school Joi after-school or commuity physical activity programs Dace Prevet dehydratio by drikig water regularly durig the activity ad after the physical activity is completed. 4. Review what happes whe you do t meet your utritio ad physical activity recommedatios. You may: Get craky, moody, ot be able to cocetrate Become overweight or uderweight Become costipated Suffer from: stroke high blood pressure type 2 diabetes certai types of cacers 5. Discuss the followig: Were you surprised by the amouts or types of food you ate? Were you more physically active or less physically active tha you expected? Did you meet the utritioal ad physical activity recommedatios? What ideas did you come up with to improve your choices? Tip: Youth ca track their eatig habits o-lie with the Uited States Departmet of Agriculture s MyPyramid Tracker at MyPyramid.gov. They ca create a olie profile by eterig i the foods they eat ad trackig their calorie, vitami, fat, fiber, cholesterol, ad protei itake. A 20-day log will help them to documet their eatig patters. 104 Empowerig Youth With Nutritio ad Physical Activity

5 My Food Record Name: Date: List All Food ad Drik Morig: Before Luch: Amout H a d o u t.1 Luch: Afteroo: Dier: After Dier: Activities for Youth o Nutritio ad Physical Activity 105

6 My Physical Activity Record Name: Date:.2 What Did You Do for Physical Activity? For How Log? H a d o u t 10 Empowerig Youth With Nutritio ad Physical Activity

7 Are You Meetig Your Nutritio ad Physical Activity Recommedatios? Use your completed food ad physical activity records to aswer these questios ad see! Fruits ad vegetables provide importat utriets ad other substaces that ca help you: Keep your ski ad eyes healthy Avoid gettig sick Avoid gettig costipated Reduce your risk of cacer ad other diseases Heal wouds faster For a 2,000- calorie diet, you eed at least 2 cups of fruit ad 2 1/2 cups of vegetables a day!! Did you meet the recommedatios? = Yes = No Oe cup of fruit ad vegetable is: 1 medium size pear or large orage or baaa 1 cup 100% fruit juice 1 cup caed or chopped fruit 1 cup cooked or chopped raw vegetables 2 cups raw leafy vegetables spiach, romaie, etc. ½ cup dried fruit 1 cup tomato or mixed vegetable juice.3 H a d o u t Foods from the Milk group are importat for: Buildig strog boes ad teeth Makig muscles work Because you are still growig, you eed at least 1300 mg of calcium a day. That meas 3 cups of foods high i calcium every day. Did you meet the recommedatios? = Yes = No What about soda? Drikig too much sugary soda may: Cause weight gai Give you cavities The followig amouts of these foods provide similar amouts of calcium: 1 cup fat-free or lowfat milk, yogurt, or puddig 1 ½ oz. lowfat cheese 1 cup calcium-fortified juice or calcium-fortified cereal 3 cups broccoli medium cor tortillas The average 12- to 19-year-old male youth cosumes about 18 oz. of soda a day. This adds up to more tha a extra 14 tsp. of sugar per day! Ad this does t iclude the sugar from eatig other foods such as cady, cookies, cakes, or ice cream. How may tsp. of sugar from soda did you have? (Multiply the ouces of soda you drak by 8 ad divide by 10) oz. of soda x 8 = 10 = tsp. of sugar Activities for Youth o Nutritio ad Physical Activity 107

8 Physical Activity Every day, or most days, you should get at least 0 miutes of physical activity. This icludes moderate activity such as playig basketball or football, swimmig laps, or jumpig rope, ad other activity such as walkig your dog, bikig to school or to visit frieds, or usig the stairs..3 = Did you get at least 0 miutes of moderate physical activity? = Yes = No What happes whe you do t meet the food ad physical activity recommedatios? H a d o u t Now You may become craky or moody, or ot be able to cocetrate Become overweight or uderweight Get costipated Later Suffer from: Stroke High blood pressure Type 2 diabetes Certai types of cacers Improvig Your Food ad Physical Activity Choices What chages ca you make to improve your food ad physical activity choices? Check all that apply ad add a brief commet o how you will make improvemets. Improvemet = Eat more fruits ad vegetables How: = Eat/drik more from the milk group = Drik less soda = Make at least half of grais whole = Add more physical activity ito my day 108 Empowerig Youth With Nutritio ad Physical Activity

9 Activity 2: The Low-Dow o Sugar Purposes: Youth will assess the amout of sugar i popular beverages. Youth will idetify healthier drik alteratives. Materials: Sample high-sugar driks (actual cas/bottles or labels) Sugar (2 lbs. or 5 lbs. depedig o size of group) Measurig spoos Plastic bags Clea-up materials Ahead of time: 1. Collect labels or cas/bottles of driks. 2. Make copies of The Low- Dow o Sugar (page 112 ad 113) ad Do You Kow What Is I Your Soda? hadouts (page 114). What to do: 1. Itroduce the activity: Brig i various beverages icludig oes with added sugar (e.g., soda, fruit driks) ad oes without added sugar (e.g., 100% fruit juice, orage juice). Tip: You ca substitute other high-sugar foods such as breakfast cereals, cady, or cookies istead of driks. 2. Ask youth to place the driks i order of lowest amout of added sugars to the highest without lookig at the labels. Make a ote of this sequece. Activities for Youth o Nutritio ad Physical Activity 109

10 3. Fid out if youth agree or disagree that all sugars are the same. Review the types of carbohydrates. Complex carbohydrates (starches) are foud i grais, such as bread, pasta, ad rice, ad vegetables. Foods that are high i complex carbohydrates may also cotai vitamis ad mierals. Simple carbohydrates (sugars) occur aturally i foods such as milk ad fruits ad are also added to foods such as soft driks, cady, icecream, ad cookies. Sugars that occur aturally i foods are usually accompaied by other utriets. These ca iclude vitamis, mierals, protei, ad fiber. Refied sugars such as table sugar, cor syrup, hoey, ad maple syrup that are added to foods provide oly calories. 4. Have the youth read the labels o the cotaiers of driks or other high-sugar foods to fid out how much sugar they cotai. It is importat for them to keep i mid that the amout of sugars listed o the Nutritio Facts label represets total sugars i the food. This icludes those that have bee added ad those that occur aturally. For example, 1 cup of milk cotais 11 grams of atural sugars ad 100% orage juice (without added sugar) cotais 20 grams of atural sugar. The same amout of orage soda cotais 32 grams of added sugar. Oce they have checked their label to idetify how much sugar is i their food, have them measure out the amout of sugar. Use the 4 grams of sugar = 1 teaspoo rule. Pile the sugar i a plastic bag i frot of the cotaier. The have the youth put the driks i order from lowest i sugar to highest. Check to see if the order is the same as what they origially thought. Ask if they were surprised by the amout of sugar i particular driks. 5. Ask youth if they pay attetio to how much added sugar they get i their diet. Fid out why they do or do ot pay attetio to what they drik. Review some of the possible cosequeces of a high-sugar diet: Weight gai Cavities Foods made with lots of refied sugar fill you up ad ca crowd out other, healthier foods from your diet. 110 Empowerig Youth With Nutritio ad Physical Activity

11 . Have youth braistorm healthier drik alteratives. Some possible choices are: Water 0 calories Sparklig water 0 calories 1% or fat-free milk (8 fl. oz.) calories Usweeteed iced tea (8 fl. oz.) 2 calories 100% fruit juice without added sugar (8 fl. oz.) 110 calories Tip: Taste test a healthier alterative to soda: 100% fruit juice with club soda. 7. Distribute The Low- Dow o Sugar hadout. Review ways youth ca decrease the amout of added sugar i their diet. Cut back o soda ad juices or fruit driks with added sugar. Drik 100% fruit juice with o added sugar, usweeteed iced tea, water, or fat-free or 1% milk. Always check the igrediets list for added sugars. Reach for fresh, caed, ad dried fruit. Make sure to buy caed fruits packed i water, juice, or light syrup rather tha i heavy syrup, ad dried fruit with o added sugar. Always check the igrediets list to make sure! Buy fewer sack foods that are high i sugar such as cookies, cakes, ad cadies. Try vailla wafers, graham crackers, bagels, Eglish muffis, uts (dry roasted), suflower seeds, air-popped popcor, or baked tortilla chips istead. Watch out for cereals with added sugar by checkig the Nutritio Facts label for the amout of sugar. Look at the igrediets list to make sure that sugar is t oe of the first two igrediets. Other ames for added sugars iclude cor syrup, high-fructose cor syrup, fruit juice cocetrate, maltose, dextrose, sucrose, hoey, ad maple syrup. Activities for Youth o Nutritio ad Physical Activity 111

12 The Low-Dow o Sugar.4 H a d o u t Everyoe likes the sweet taste of sugar. But eatig too may sugary foods ad driks ca make you gai extra weight ad develop cavities. Plus, sugary stuff elimiates your huger ad if you are ot hugry, you wo t wat to eat the types of foods that you eed to help you grow ad feel your best. What is sugar? Sugar is a type of carbohydrate ad it is foud aturally i healthful foods such as milk ad fruits. These foods may also have vitamis, mierals, protei, ad/or fiber. However, some foods such as soft driks, cady, ice cream, ad cookies may cotai large amouts of added sugar. This sugar is called table sugar, cor syrup, high-fructose cor syrup, fructose, maltose, dextrose, cor sugar, hoey, or maple syrup. Uless they are fortified, sugary foods ad driks provide plety of calories but relatively small amouts of vitamis ad mierals. Have you ever thought about how may teaspoos of added sugar you eat each day? Take a closer look at how much sugar is added to some of the foods you might be eatig throughout the day. Teaspoos of Food added sugar Strawberry frosted toaster pastry 5 Large fruit roll-up 2 Hard cady, pieces 4 Fruit drik, 1 cup caed 7 Vailla cream stuffed cupcake ½ Chocolate flavored puffed cereal, 3/4 cup 4 Jelly beas, 10 large 4 Soda, 12 ouces Empowerig Youth With Nutritio ad Physical Activity

13 Got a Sweet Tooth? Here are some thigs you ca do to eat less sugar. Cut back o soda ad juices or fruit driks loaded with sugar. Istead try 100% fruit juice with o added sugar, usweeteed iced tea, water, or fat-free or 1% milk. Always check the igrediets list for added sugars. Reach for fresh, caed, ad dried fruit. Make sure caed fruits are packed i water, juice, or light syrup istead of heavy syrup; ad the dried fruit has o added sugar. Always check the igrediets list to make sure! Buy fewer cookies, cakes, ad cadies. These sack foods are high i sugar. Try vailla wafers, graham crackers, bagels, Eglish muffis, uts (dry roasted), suflower seeds, popcor without butter, or baked tortilla chips istead. Watch out for added sugars i cereals. A good rule is to check the Nutritio Facts label for the amout of sugar. Look at the igrediets list to make sure that sugar is t oe of the first two igrediets..4 H a d o u t Tip: If you still wat the fizz, dilute 1 cup of 100% fruit juice with ½ cup club soda. Buyer Beware Check your foods Nutritio Facts labels for sugar cotet. Keep i mid that the sugar colum o the Nutritio Facts label icludes both aturally occurrig sugars (like those i fruit or milk) ad sugar that has bee added to food (cakes ad cookies) or driks (soda ad fruit driks). No % DV has bee established for sugars because o recommedatios have bee made for how much sugar to eat i a day. Always check your igrediets list for more iformatio o added sugars. Make sure sugar is t oe of the first two igrediets. Other ames for sugar iclude: table sugar, cor syrup, high-fructose cor syrup, fructose, maltose, dextrose, cor sugar, hoey, or maple syrup. Nutritio Facts Servig Size 3 Cookies (35g/1.3oz) Servigs Per Cotaier 5 Amout Per Servig Calories 190 Calories from Fat 90 Total Fat 10g Saturated Fat 3.5g Tras Fat 0g Cholesterol 0mg Sodium 100mg Total Carbohydrate 22g Dietary Fiber 1g Sugars 13g % Daily Value* 15% 18% 0% 4% 7% 4% Made from: Sugar, partially hydrogeated vegetable shorteig (soybea ad cottoseed oils), Ubleached eriched wheat flour [flour, iaci, reduced iro, thiami mooitrate (vitami b1), riboflavi (Vitami B2), folic acid], semi-sweet chocolate [sugar, chocolate liquor, cocoa butter, chocolate liquor processed with alkali (dutched), milk fat, soy lecithi added as a emulsifier, vailla extract], egg whites, oatmeal, cotais 2 percet or less of: butter, salt, leaveig (cream of tartar, bakig soda), soy lecithi ad atural flavors. Did you kow that fat-free or reduced-fat foods are sometimes high i sugar? Sugar is added to replace flavor that is lost whe the fat is take out. Activities for Youth o Nutritio ad Physical Activity 113

14 H a d o u t Do You Kow What Is I Your Soda? 12 oz. Soda Calories Teaspoos of sugar Orage Soda ½ Colas Clear Soda Iced Tea, Usweeteed 1 0 Diet Soda 0 0 Do the Math! Very large size sodas may cotai 4 ouces. Each ouce of cola has about 13 calories. That does t soud like much, but 13 calories 4 ouces = 832 calories Choose More Ofte 1 cup of fat-free milk has 80 calories. 1 cup of lowfat milk has 102 calories. 1 cup of orage juice has 112 calories. Plai water has 0 calories Empowerig Youth With Nutritio ad Physical Activity

15 Activity 3: The Low-Dow o Fat Purposes: Youth will lear about the differet types of fat. Youth will lear about the health risks of a diet high i total fat, saturated fat, tras fat, ad cholesterol. Youth will lear how to decrease the amout of total fat, saturated fat, tras fat, ad cholesterol i their diet. Materials: Sample foods with labels, or food labels aloe Solid vegetable shorteig Plastic bags Measurig spoos Cleaig materials Before the sessio: Decide how you will itroduce the activity. Collect food labels if you will be placig foods i order of fat cotet. What to do: 1. Itroduce the activity: Ask youth to place the foods i order of fat cotet from lowest amout to highest. Have the youth read the labels to fid out how much fat each food cotais. The have them measure the fat (usig the 4 grams of fat = 1 teaspoo rule) ito a plastic bag, ad place it i frot of each food. Discuss how to read the label for the % DV iformatio, ad that 5% DV or less is a small amout, but 20% DV or more is a large amout. Also see READ IT before you EAT IT!, Hadout.7, page 12. Ask the youth if they are surprised by the amout of fat i some foods. Activities for Youth o Nutritio ad Physical Activity 115

16 2. Review the differet types of fat. Saturated fats are foud i aimal products like meats (groud beef, sausage, hot dogs, bologa), fatty milk ad milk products (whole milk, cheese, ad ice cream), ad other foods that are made with butter (most pies ad pastries). They ca also be foud i some vegetable oils (such as cocout ad palm oils) ad i hydrogeated vegetable fats, like shorteig ad stick margarie. Saturated fats are solid at room temperature ad, whe cosumed, ca icrease cholesterol i the blood, which ca lead to icreased risk for heart disease. Usaturated fats are foud i oils (vegetable oil, caola oil, safflower oil, soft margarie). They are liquid at room temperature. Whe substituted for saturated fat, usaturated fat helps reduce risk of heart disease. Tras fats are created whe oils are partially hydrogeated to tur liquid oils ito solid margarie or shorteig. Foods that are high i tras fat iclude hard or stick margarie, cakes, cookies, pies, ad other fatty foods made with partially hydrogeated (partially hardeed) oils. Tras fat cotributes to elevated blood cholesterol levels ad ca icrease heart disease risk. 3. Ask the group if they feel it is importat to pay attetio to how much total fat, saturated fat, tras fat, ad cholesterol they get i their diet. Choose oe of the followig activities to demostrate how too much fat ad cholesterol i your diet ca affect your health. A. Ask everybody to stad up. Ask if they kow ayoe who has heart disease or high blood pressure or who has had a heart attack. If they do, have them sit dow. Next ask those who remai stadig to sit dow if they kow ayoe who has cacer or who has died from cacer. Fially, ask those who remai stadig to sit dow if they kow ayoe who has diabetes or who has died from diabetes. Most or all participats should be seated after all the questios have bee asked. Explai that these are some of the diseases that are related to poor eatig habits, particularly a diet high i total fat, saturated fat, tras fat, ad cholesterol. B. Review the risks of a diet high i total fat, saturated fat, tras fats, ad cholesterol. Heart disease, high blood pressure, stroke Weight gai Cacer (specifically colo) 11 Empowerig Youth With Nutritio ad Physical Activity

17 Make referece to a movie star, musicia, or professioal athlete who has bee afflicted with or died as a result of these types of diseases. You ca also use a persoal story or experiece. C. Use models of a clogged artery or a replica of triglycerides i the blood to provide a visual example of how total fat, saturated fat, ad tras fat affects our health. (See Nasco Nutritio Aides i the Resources chapter for iformatio o how to purchase these models.) 4. Ask youth to come up with ways they ca decrease the amout of saturated fat, tras fat, ad cholesterol i their diet. Cut back o fried foods such as fried chicke, fried fish, potato chips, ad Frech fries. Avoid high-fat sacks such as cookies, douts, ad cakes. Istead choose fresh, dried, or caed fruit, a lowfat graola bar, a bagel with jelly or peaut butter, or fig ewtos. Avoid drikig whole milk; istead choose fat-free or lowfat milk. Hold the mayo o sadwiches ad burgers; try just mustard ad/or ketchup istead. Remove the ski from chicke. Activities for Youth o Nutritio ad Physical Activity 117

18 Activity 4: Eatig o the Ru Purposes: Youth will assess their fast food choices. Youth will idetify ways to improve their fast food choices. Materials: Solid vegetable shorteig Plastic bags Measurig spoos Clea-up materials Depedig o the activity you choose, you may also eed: Nutritio Facts iformatio from fast food restaurats Ahead of time: 1. Collect materials. 2. Make copies of Eatig o the Ru hadout (pages 120 ad 121). 3. Put the recommeded daily value of fat for a active youth (about 80 grams, 20 teaspoos, or ½ tablespoos of fat) ito a plastic bag. 4. Decide which activity optio you will choose. What to do: 1. Itroduce the activity. Ask youth how may times a week they eat fast food. Fid out whether they thik it s possible to eat healthy at a fast-food restaurat. 2. Choose oe of the followig activities to measure out the amout of fat i fast foods. Use the 4 grams of fat = 1 teaspoo rule. A. Youth ca brig i Nutritio Facts iformatio from their favorite fast-food restaurat. It is available at the restaurat or o its Web site. Have them choose the meal that they usually order, fid out how much fat is i the food or meal, ad measure out the amout of fat ito a plastic bag. 118 Empowerig Youth With Nutritio ad Physical Activity

19 B. Assig foods from the Eatig o the Ru hadout. C. Collect utritio iformatio from various fast-food restaurats, or make copies of the CANFit Fast Food Survival Guide booklet. (See CANFit i Resources Sectio of Chapter 7 for iformatio o how to order.) Assig a meu item for each youth to measure. 3. Have youth share the amouts of fat i their meal/foods ad what they thought about those amouts. (Were they surprised? Disgusted? Did they already kow?) 4. Review the maximum daily amouts of fat that should be cosumed by adolescets (moderately active males ages should cosume o more tha grams of fat per day; moderately active females ages should cosume o more tha grams of fat per day). Compare the bag of 80 grams of fat to the bags of fat from the fast foods. Does their fast-food meal cotai more tha the maximum amout for the etire day? 5. Distribute the Eatig o the Ru hadout. Discuss ways that youth ca make healthier choices whe they eat fast food. Activities for Youth o Nutritio ad Physical Activity 119

20 Eatig o the Ru. H a d o u t Although fast food is ofte quick ad easy, may fast foods are loaded with fat, added sugars, calories, ad salt. Eatig fast food o a regular basis ca be bad for your health uless you lear to make better fast-food choices. Here are some simple guidelies: Pass o the soda Most soda is loaded with sugar ad calories. Oe 12 oz. soda cotais about 10 tsp. of sugar. Most fast-food chais offer more healthful driks such as orage juice, 1% or fat-free milk, usweeteed iced tea, or bottled water. Watch out for fried foods Fried chicke ad fish sadwiches, chicke uggets, ad fries are loaded with fat. To reduce fat ad calories order a broiled or grilled chicke or fish sadwich, or stick to a regular hamburger. Istead of fries, try a baked potato or a side salad. Choose Mexica food with soft (rather tha fried) tortillas, such as burritos, soft tacos, or fajitas. Try lowfat Chiese foods like wo-to soup ad stir-fried dishes. Order steamed rice istead of fried rice or chow mei. Watch out for added fat Not havig cheese or mayo ca decrease the amout of fat ad calories i your fast-food meal. Avoid specialty burgers that have special sauces or baco. Baco ad sauces are loaded with fat ad cholesterol (see Facts About Cholesterol i Chapter 1, o page 19). Watch your amouts If you decide o a burger ad fries, order the regular or small-sized versios. You ca get two smaller-sized hamburgers without cheese istead of eatig a quarter-poud cheeseburger for fewer calories ad less fat. Never SUPER SIZE A regular cheeseburger meal provides 80 calories. Whe you order a super size the extra fat from the fries ad sugar i a 42-oz. super-size soda add aother 0 calories, brigig the total calories i a super-size 120 Empowerig Youth With Nutritio ad Physical Activity

21 cheeseburger meal to a whoppig 1,340. This is more tha half of the calories you eed for a etire day. Ask to see the utritio iformatio Most fast-food restaurats ow have utritio iformatio o all of their meu items available at the restaurat or o the Iteret. Take some time to look ad see what is i each meu item before you place your order. See the differece for yourself. What choice will you make ext time you eat fast food? Higher Fat Calories Fat Lower Fat Calories Fat Quarter-poud burger w/cheese Calories/ Fat Saved Regular hamburger /20 Deluxe crispy chicke Classic grilled chicke /47 Large fries Small fries /12 Large burger Regular hamburger /29 Double large burger w/cheese Regular hamburger /53 Chicke sadwich Broiled chicke sadwich /35 Baco cheeseburger 1, Regular hamburger /79 Spicy crispy chicke Fajita chicke pita /18 Double baco cheeseburger 1,030 3 BBQ chicke sadwich /57 Regular fries Light baked potato /19 Origial chicke breast Chicke breast without ski Potato wedges Mashed potatoes ad gravy Red beas ad rice / / /10. H a d o u t Activities for Youth o Nutritio ad Physical Activity 121

22 Activity 5: Readig Food Labels Purposes: Youth will lear how to determie amouts of foods. Youth will lear how to read a food label. Youth will lear how to make healthier sack choices. Sessio Oe Before the sessio: Collect materials. Materials 1 box of high-sugar cereal (oe that is sugar coated) 1 liter of soda (ot diet) 1 large bag of chips (more tha 2 servigs) 2 large bowls Oe 24-oz. cup Measurig cup for dry foods Measurig cup for liquids What to do: 1. Set out a box of high-sugar cereal ad a large bowl, a liter of soda ad 24-oz. cup, ad a large bag of chips ad a large bowl. Ask for three youth voluteers to serve themselves from the choices. Do ot explai what the activity is about. Simply ask them to take as much as they would ormally. 2. Ask three ew voluteers to measure out how much of each food was selected. (Use measurig cups.) Ask the group if they thik what was selected is equal to oe servig size o the food label. How do they kow? Ask the group where they ca fid iformatio about servig sizes. 122 Empowerig Youth With Nutritio ad Physical Activity

23 Have three ew voluteers check the label ad read aloud what the actual servig size is for each food. Compare what was selected to oe servig accordig to the food label. Were the amouts more or less tha what the label said is a servig size? Have youth figure out how may servigs were actually selected. 3. Ask the group how much sugar they thik is i the amout of cereal ad soda selected ad how much fat is i the amout of chips chose. (Remid them that they ca fid this iformatio o the food label.) Ask them if they thik the iformatio o the food label applies to what they served themselves. I other words, is what was served equal to what is cosidered a servig accordig to the food s label? 4. Have three ew voluteers look at the food label to fid out how much fat or sugar is i oe servig. Multiply this amout by the umber of servigs that were selected to fid out how much fat or sugar would have bee cosumed. 5. Review ad discuss: The importace of the amout of food cosumed ad servig sizes. (Refer to MyPyramid o page 8 for the sample daily amout iformatio for 2,000-calories.) Sometimes we do ot realize how much or what we are eatig. It is especially importat to thik about servig size whe it comes to sack foods because they are ofte high i sugar ad fat. What we thik might be a reasoable amout of a certai food may actually be a uhealthful amout high i sugar ad fat. Remid the youth that they ca fid out how much oe servig is by readig the food label. It is importat to realize that all the iformatio o the food label applies to ONE servig as listed o the food label.. Ask youth to brig food labels from the sack foods they eat to the ext sessio. Tip: Provide a icetive for youth to brig i labels (i.e., poits, movie passes, CDs, sportig equipmet). Activities for Youth o Nutritio ad Physical Activity 123

24 Sessio Two Materials: Food packagig cotaiig Nutritio Facts labels ad igrediets lists from popular sack foods. Before the sessio: 1. Make copies of READ IT before you EAT IT! (page 12) ad Ways To Tell If Your Sack Is a Healthy Choice (page 127) hadouts. 2. Collect four sample food labels of popular sack foods such as cady bars, a idividually packaged muffi, ad a fruit drik. 3. Remid youth to brig i labels from sack foods. What to do: 1. Pass out copies of both hadouts. 2. Choose oe of the followig activities: A. (For older youth) Usig the READ IT before you EAT IT! hadout, have youth look at the labels they brought i to see if they made good sack choices. Have the youth share with the large group what foods they ate ad whether they made healthful choices. If their sacks were ot the best choices, decide how they ca be improved. B. (For youger youth) Usig the labels youth brought i, determie as a large group if the sack foods are healthful choices. Ask if the Daily Value for total fat ad saturated fat is close to 5% DV. Does the food have close to 20% DV for fiber? Does the food have close to 20% DV for vitami A, vitami C, calcium, or iro? Is sugar oe of the first two igrediets o the igrediets list? Have youth offer suggestios for more healthful sack choices (e.g., fig bars, a lowfat graola bar, a piece of fruit, a bagel, 100% orage juice, 1% milk). 124 Empowerig Youth With Nutritio ad Physical Activity

25 3. Have youth share whether or ot they pla to read food labels. If so, what thigs will they defiitely look for o the food label? Remid the youth that there are o good or bad foods. All foods ca fit ito a healthy diet. Readig the food label helps you keep track of the foods you are eatig ad make more iformed choices. Activities for Youth o Nutritio ad Physical Activity 125

26 .7 H a d o u t READ ITbefore you EAT IT! How may servigs are you eatig? Calories i oe servig. For two servigs, double the calories. Pay attetio to choose foods for a healthy weight. Nutritio Facts Servig Size 1 cup (228g) Servigs Per Cotaier 2 Amout Per Servig Calories 250 Total Fat 12g Saturated Fat 3g Tras fat 0g Cholesterol 30mg Sodium 470mg Total Carbohydrate 31g Dietary Fiber 0g Sugars 5g Protei 5g Vitami A 4% Calcium 20% Calories from Fat 110 % Daily Value* * Percet Daily Values are based o a 2,000 calorie diet. Your daily values may be higher or lower depedig o your calorie eeds: Calories: 2,000 2,500 Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber Less tha Less tha Less tha Less tha 18% 15% 10% 20% 10% 0% Vitami C 2% Iro 4% 5g 20g 300mg 2,400mg 300g 25g 80g 25g 300mg 2,400mg 375g 30g % Daily Value (DV) is the amout of a utritet i oe servig compared to dietary recommedatios. Get LESS 2 Get ENOUGH 2 % or less is low % or more is high % or less is low % or more is high What s the Best Choice for You? Use the Nutritio Facts Label to Make Choices 12 Empowerig Youth With Nutritio ad Physical Activity

27 Ways To Tell If Your Sack Is a Healthy Choice Is it low i fat? Use the % Daily Value (DV) colum. Recall that if a food has 5% DV or less for a utriet, it cotributes a low amout, while foods havig 20% DV or more for a utriet cotribute a high amout. Choose most ofte sack foods that are lower i total fat, saturated fat, ad tras fat. Watch out for fried sack foods. Try baked istead. A bag of regular fried potato chips has 15% DV for fat ad a bag of baked chips has 5% DV for fat. Is it low i sugar? Check the igrediets list. If sugar is oe of the first two igrediets, the food is high i sugar. Other ames for sugar that you might see o the igrediets list are: table sugar, cor syrup, high-fructose cor syrup, fructose, maltose, dextrose, cor sugar, hoey, or maple syrup. Soda ad certai kids of fruit juices are high i sugar. Choose to drik water or 100% fruit juices that have o added sugar. Be sure to check the igrediets list! The igrediets list tells you everythig that s i your food. Igrediets are listed from the largest quatity to the smallest quatity by weight. Whatever igrediet your food has the most of will be first o the list, ad so o. Is it high i fiber? Use the % DV colum. Foods with 20% DV or more cotribute a large amout of fiber, while foods with 5% DV or less cotribute a small amout of fiber. Sack foods that are a good source of fiber are wholewheat Eglish muffis, pears, almods, apples, broccoli, ad whole-grai cereals. Is it a whole grai? Check the igrediet list for the words whole or whole grai before the grai igrediet s ame to decide if a food is made from a whole grai, rather tha a refied grai. The primary grai should be the first igrediet i the igrediet list to be cosidered a whole grai. Some whole grais, like popcor or brow rice, do ot have the word whole i frot of their ames. Sack foods that are a good source of whole grai are whole-wheat bagels or crackers, whole-grai cereals, oatmeal, or popcor. Is it full of vitamis ad mierals? Use the % DV for vitami A, vitami C, calcium, ad iro. If the sack has 20% or more of the % DV it cotributes a large amout of a utriet, while foods with 5% or less of the % DV cotribute a small amout. H a d o u t.8 Activities for Youth o Nutritio ad Physical Activity 127

28 Activity : My Sack Optios Purposes: Youth will idetify the iflueces o their sack choices. Youth will survey the types of sack foods that are available. Youth will pla to make more healthful sack choices. Sessio Oe Before the sessio: Make copies of What Are My Sack Optios? (pages 133 ad 134). What to do: 1. As a group, ask youth to share some of their usual sack habits. What types of food do you eat for sacks? At what times durig the day? Where do you usually get your food? (e.g., sackig o vedig machie foods betwee classes, visitig fast-food restaurats or corer stores o the way home from school, or sackig o what s available at home). 2. As a group, discuss some of the thigs that ifluece their sackig habits. What is the first thig you thik about whe you wat a sack? What is of most importace to you whe choosig sack foods? (e.g., cravigs, taste, cost, coveiece, availability, peer pressure, family, advertisig, utritio). Have each youth idetify three thigs that frequetly ifluece his or her sack choices. Fid out if they thik these iflueces help them to make healthful choices or lead them to make uhealthful choices. 3. Take a few miutes ad discuss the types of sack foods that are available to youth at home, i school, ad i their eighborhoods. Ask them if they feel they have a wide variety to choose from, icludig healthful foods. 128 Empowerig Youth With Nutritio ad Physical Activity

29 What do you sack o at home? O the way to/from school? With frieds? 4. Distribute the What Are My Sack Optios? hadout. Explai to the youth that they will be keepig track of the sack optios they have at school, at home, ad i their eighborhoods. Usig the hadout, they will record the available sack foods i the colums listed. Have youth fill i a example for each locatio (school, at home, ad their eighborhood). Tip: Take a few miutes to review examples. (See MyPyramid Food Guidace System o page 7.) 5. Tell youth to brig their completed hadouts to the ext sessio. Activities for Youth o Nutritio ad Physical Activity 129

30 Sessio Two Before the sessio: 1. Make copies of the Sack Tips hadout (pages 131 ad 132). 2. Remid youth to brig i their completed hadouts. What to do: 1. As a large group, have youth share what they foud. What types of sacks were available to you? What food group or i which colum did most of the sack foods fall? Were fruits ad vegetables available everywhere? Were whole-grai foods available? Would you cosider the sack foods that were available healthful or ot? 2. Ask youth if ay foods were ot available that they would like to have. What types of food would these be? Fruits? Veggies? Whole grais? Sacks high i fat or sugar? 3. Ask youth if, give the foods they have to choose from, they feel they usually make healthful or uhealthful sack choices. Why or why ot? If ot, what could they do to improve their sack choices? Have youth braistorm ideas as a large group (e.g., pla sacks ahead of time ad brig them from home; avoid cady bars ad other high-sugar, high-fat sack foods; choose more fruits ad vegetables). 4. Distribute ad review the Sack Tips hadout. Have youth come up with their ow ideas for how they ca make more healthful sack choices. Follow-up Activities: Write a letter to the school pricipal to request more healthful sack optios i school vedig machies. Have youth prepare a sack from the Sack Tips hadout. 130 Empowerig Youth With Nutritio ad Physical Activity

31 Sack Tips Use the Nutritio Facts label ad the igrediets list to help you make smarter sack choices! Make sure your amouts are sesible. Read the Nutritio Facts label to determie the size of a servig. Make sack driks cout. Drik fat-free or 1% milk or 100% fruit or vegetable juice istead of soda or sugar-sweeteed fruit driks. Choose more ofte juices that are made from 100% fruit juice ad have o added sugar. Choose lowfat sack foods. Use the Nutritio Facts label to determie the amout of fat i a servig. Choose most ofte sacks that have a lower % DV for fat. Foods with 20% DV or more cotribute a large amout of a utriet, while foods that have 5% DV or less cotribute a small amout of a utriet. H a d o u t.9 Choose More Ofte: Whole-grai cereal, bagels, whole-grai crackers, graham crackers, pretzels, lowfat cheese, fat-free yogurt, fruit, vegetables, fig bars, bread sticks Choose Less Ofte: Douts, sweet bread, butter crackers or salties, chips, ice cream, cakes, cookies Choose foods lower i added sugars. Look at the igrediets list to make sure that sugar is ot oe of the first two listed. Watch out for all forms of added sugar: table sugar, cor syrup, highfructose cor syrup, fructose, maltose, dextrose, cor sugar, hoey, or maple syrup! Choose high-fiber sack foods icludig fresh, caed, or dried fruits ad vegetables. Choose More Ofte: Whole-grai ready-to-eat cereals, dried figs, almods, apple, baaa, orage, broccoli, oat bra muffi Choose Less Ofte: Chips, sugar-sweeteed cereals, douts, cady, pies Choose whole-grai foods. Look for foods made with whole-grai or whole-wheat flour rather tha refied, bleached, or white flour. Choose More Ofte: Whole-wheat flour, whole-wheat or cor tortillas, pretzels, whole-grai crackers ad breads, whole-grai cereals, brow rice Choose Less Ofte: Wheat flour, flour tortillas, saltie crackers, butter crackers, potato chips, white bread, sugar-sweeteed cereal, white rice Activities for Youth o Nutritio ad Physical Activity 131

32 Try These Sacks Grais.9 Flavored Popcor Spray air-popped popcor with a ostick spray ad add oe of these: chili powder, oio powder, garlic powder, Parmesa cheese, or ciamo. Quesadillas Cut cor tortillas ito six triagles. Top with gree chilies ad a little grated lowfat mozzarella cheese. Place i a 350 ove to crisp tortilla ad melt cheese. H a d o u t Sack Mix 5 cups bite-sized squares cereal, ¼ cup raisis, ¼ cup peauts, ¼ cup suflower seeds. Combie all igrediets ad store i plastic bags. Fruits/Vegetables Quick Pizza Top a Eglish muffi, bagel, or piece of pita bread with tomato sauce; vegetables such as broccoli, cor, or zucchii; grated lowfat cheese; ad seasoigs. Place i a 350 ove to heat ad melt cheese. Frobaa Cruch Cut a baaa ito 4 pieces. Dip i fruitflavored yogurt or peaut butter ad roll i crushed graham crackers, ad freeze. Meat ad Beas Other Sacks Vailla wafers Rice ad marshmallow bars Fruit Spritzer 1 ca usweeteed 100% froze juice cocetrate, ad club soda. Mix juice cocetrate accordig to directios o the ca. Substitute club soda for water. Crispy Sweet Potato Wedges Cut a sweet potato ito wedges. Spray with cookig spray ad bake at 450 util crispy o the outside ad teder o the iside (about 25 miutes). Beas ad Baked Tortilla Chips Cover chips with ½ cup whole or refried beas ad ¼ cup shredded lowfat cheddar cheese. Cook i microwave util cheese is melted. Top with fresh tomatoes ad lettuce. Milk Fruit Shake Chop your favorite fruit, add ¼ cup chilled apple juice ad 1 cup flavored lowfat or fat-free yogurt. Bled chopped fruit, apple juice, ad yogurt util smooth. Other Sacks 1% lowfat chocolate milk Strig cheese with whole-wheat crackers No-fat puddig with berries 132 Empowerig Youth With Nutritio ad Physical Activity

33 What Are My Sack Optios? Please list the foods you fid to sack o today. List the foods i the colums below. Name: At School Example Grais Vegetables Fruits Milk Meat ad Beas Date: Sacks High i Fat or Sugar chips, soda, cady bar Combo Foods.10 H a d o u t I the cafeteria I the vedig machie At the school store Other At Home Example I the refrigerator crackers carrots, celery apple, baaa lowfat milk, fat-free yogurt peauts cookies turkey sadwich Cotiued Activities for Youth o Nutritio ad Physical Activity 133

34 Grais Vegetables Fruits Milk Meat ad Beas Sacks High i Fat or Sugar Combo Foods I the freezer.10 I the cabiets H a d o u t I Your Neighborhood Example At the corer store bagel soda, dout cheeseburger, pizza At a fast food place Other Please aswer the followig questios. 1. Which food group did most of the foods belog to? (Circle o more tha 2) Grais Vegetables Fruits Milk Meat ad Beas Sacks Combo High i Foods Fat or Sugar 2. Which foods would you cosider healthful optios? 3. Are there ay foods that you would like to have available for sacks? 134 Empowerig Youth With Nutritio ad Physical Activity

35 Activity 7: My Physical Activity Optios Purposes: Youth will assess their curret physical activity patters. Youth will set a goal of gettig 0 miutes of physical activity each day, or most days. Sessio Oe Before the sessio: Make copies of My Physical Activity Goals (page 141) ad My Physical Activity Log (page 142) hadouts. What to do: 1. Pass out copies of My Physical Activity Goals hadout ad review the istructios. List the physical activities you usually do i a week ad how log you do the activity. The add up the umber of miutes of physical activity you get each day. Remid youth that there are lots of ways to be physically active. There are moderate-itesity physical activities such as walkig, light gardeig/yard work, ad dacig. There are also vigorousitesity physical activities such as ruig/joggig, hikig, lap swimmig, heavy yard work, ad basketball. 2. I a large group, fid out what types of physical activities youth did. What were their favorite activities? Optio: Ask youth to stad up each time you ame a physical activity they listed (e.g., stad up if you played basketball; walked or rode your bike to school; did light or heavy yard work). 3. Ask youth why it is importat to be physically active. Do they ejoy it? Is it importat to their health? Do they feel better whe they are physically active? Does someoe force them to be physically active? Fid out what they thik are the beefits of regular physical activity. Possible resposes are: Activities for Youth o Nutritio ad Physical Activity 135

36 Exercise may help: Keep your boes strog Keep your heart healthy Stregthe your muscles Icrease your edurace ad flexibility Make you feel better Reduce feeligs of depressio ad axiety. 4. Ask youth if they thik they get eough physical activity every day, ad if they kow how much daily physical activity is recommeded. Explai that 0 miutes of physical activity every day, or most days, is recommeded for childre ad adolescets to maitai good health. This icludes moderate activity like walkig, light gardeig/yard work, ad dacig. There are also vigorous activities, such as ruig/joggig, hikig, lap swimmig, heavy yard work, ad basketball. It does t matter whe they do it 10 miutes here, 10 miutes there, or 0 miutes all at oce as log as they do it. 5. Explai to the youth that they are goig to set goals to icrease their physical activity ad meet the 0-miute recommedatio for daily physical activity. Explai that a goal: Is somethig you pla to accomplish, Is a challege you set for yourself, ad Ca be short-term or log-term. Review the three characteristics of a good goal: CHALLENGING more tha you are doig ow, REALISTIC somethig you kow you ca do, ad SPECIFIC exactly what you pla to do. 13 Empowerig Youth With Nutritio ad Physical Activity

37 Ask a youth voluteer to share what he did for physical activity o a day he spet less tha 0 miutes doig it. As a group, come up with a sample goal to icrease the amout of time spet o the activity. For example, if he already walks to ad from school, the goal might be to add 20 miutes of walkig after school for fu. Possible ways to icrease physical activity are to: Trade iactive time for active time (istead of watchig TV, ride a bike, or play basketball); Do more of what you are already doig (play loger); Add ew activities (walk to school or church istead of gettig a ride).. Have youth cosider how much physical activity they usually get durig the week (especially o the days they do ot get a full 0 miutes of physical activity), ad thik about how they ca icrease their physical activity. The, ask them to write dow three goals of their ow that will help them icrease their daily physical activity. Ecourage youth to iclude o-sports-related activity optios as well, such as walkig, ridig their bikes, light gardeig, ad heavy yard work. 7. Explai that over the ext week, they will work o meetig their physical activity goals by keepig track of all the physical activity they do, whe they do it, ad for how log. Review the example of how to complete the hadout (My Physical Activity Log, example page 143) ad aswer ay questios they have. Istruct youth to share what they pla to do with their parets. They must get a paret s sigature o My Physical Activity Goals before completig their physical activities, ad o My Physical Activity Log after completig their physical activities. Ask youth to brig their completed hadouts to the ext sessio. Optio: Establish a poits scale, ad give poits to youth who tur i completed hadouts. Activities for Youth o Nutritio ad Physical Activity 137

38 Sessio Two Before the sessio: Make extra copies of My Physical Activity Log hadout. What to do: 1. Poll the group to fid out how may youth met their goals. Was it difficult? What challeges did they have? Ask for voluteers to share their plas ad physical activities. Discuss if they oticed ay beefits from gettig 0 miutes of physical activity each day did they feel more eergetic? Feel more alert? 2. Ask youth to share some of the barriers they might face i tryig to meet their physical activity goals. Ask those who did ot meet their goals to share some of the reasos why they were uable to complete their plas. Possible resposes are: I did t have eough time. I do t like to exercise. I do t like to get sweaty. I do t wat to mess up my hair. I m ot good at sports. I prefer other activities like watchig TV, usig computers, talkig o the phoe. I do t care. It s ot safe. Write their reasos o a chalkboard or flip chart. Have youth braistorm ways they ca overcome some of the challeges ad barriers to gettig 0 miutes of physical activity each day. Use the chart that follows to guide your discussio. 138 Empowerig Youth With Nutritio ad Physical Activity

39 Barriers/ Challeges I do ot have eough time. I do t like to exercise. I do t wat to get sweaty. I m ot good at sports. I prefer other activities such as watchig TV, usig computers, talkig o the phoe. I do t care. It s ot safe. What To Do Walk or ride bike to ad from school or church. Durig school, play basketball, jump rope, or tag at breaks ad luch time. At home, help with chores such as gardeig or yard work, dace i your room, or jump rope i the garage. O the weekeds, go for a bike ride or a hike with a family member, go swimmig, play teis, play catch, go to the park, go to a gym, help out aroud the house. Be creative. Try walkig istead of gettig a ride, takig the stairs istead of the elevator, playig with a youger siblig or relative, doig chores aroud the house, or dacig. These all cout as physical activity. Try ew activities like golf, weight liftig, or dacig. Walk or ride bike to ad from school or church. Durig school, play basketball, jump rope, or tag at breaks ad luch time. At home, help with household chores such as gardeig or yard work, dace i your room, or jump rope i the garage. O the weekeds, go for a bike ride or a hike with a family member, go swimmig, play teis, play catch, go to the park, go to a gym, help out aroud the house. Try ew activities like Tae Bo, karate, capoeira, Akido, yoga, Tai Chi. Set limits o how much time you sped watchig TV, playig video games, surfig the Iteret, or talkig o the phoe. Fid other people to be active with. Joi a school or commuity sports team or fid a fried to be active with. Walk or ride your bike to a arcade. Thik about all the beefits you get from beig physically active: stroger muscles, boes, ad heart; prevetio of disease ad weight cotrol; ca make some people feel more eergetic. Get a paret or older siblig to be active with you. Cotiue with settig goals for physical activity. Distribute copies of My Physical Activity Log, ad have youth keep track of the physical activities they do durig the week. Challege them to meet the recommeded 0 miutes of physical activity every day, or most days. Activities for Youth o Nutritio ad Physical Activity 139