Arizona LEAP ELEMENTARY COACH'S GUIDE. Presented By

Transcription

1 ELEMENTARY COACH'S GUIDE Presented By Arizona LEAP

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3 Table of Contents Food Groups 4 Healthy Weight & Obesity 6 Behavior & Stress Management 8 Bone Health 10 Sports Nutrition & 12 Hydration Exercise & Injury 15 Prevention Sun Safety 18 Personal Hygiene 20 Resources 24

4 Food Groups

5 Food Groups If you have a special healthcare need that affects what you eat, always follow instructions from your nutritionist, doctor or healthcare provider about what foods are good for you to eat. For most people, the food groups on the plate show you the amount of each food group you should have to fill your plate and make a well balanced meal. The five food groups on the plate are: Fruits and Vegetables Eat a variety of fruits and vegetables Choose fresh or frozen fruits and vegetables Make half of your plate fruits and vegetables Satisfy your sweet tooth with fruit Grains Include foods like bread, pasta, cereal and rice Make half of your grains whole grains Look for food packaging that say whole wheat or whole grains and choose those varieties Protein Includes meats, fish, eggs, cheese, and beans Choose meats like lean beef, chicken, turkey and pork Include fish in your diet twice per week Eggs are a quick and easy protein food Choose reduced fat cheeses Dairy Provides calcium for strong bones Choose 1% or fat free milk Eat low fat dairy products like yogurt 4

6 Food Groups

7 Empty Calories Empty calories are calories in foods from solid fats and added sugars You should only consume a small amount of empty calories each day Examples of foods that contain empty calories include: cookies, soda, ice cream, bacon, potato chips, candy bars Many of these foods can be found in fat free, low-fat, and low-sugar forms that will reduce the amount of empty calories you eat Saturated Fats Avoid or limit foods high in saturated fat A diet high in saturated fat can increase a person s cholesterol and fat levels Other ChooseMyPlate.gov Tips: Avoid eating extra fat Use a smaller plate for portion control Satisfy your sweet tooth with healthy foods like fruit Take your time when you eat to avoid overeating When buying pre-packaged foods choose ones lower in sodium and fat When buying pre-packaged food choose one with whole grains 5

8 Healthy Weight

9 Healthy Weight This week we will talk about healthy weight. We will discuss healthy habits that contribute to reaching or maintaining a healthy weight. We will talk about how nutrition, exercise, and screen time all contribute to being at a healthy weight. What is a healthy weight? It is the right weight for your body type, age and height It is important to know that even though you may be the same height as your friend, your healthy weight may be different and that s okay Your healthcare provider or a registered dietician can tell you what a healthy weight is for your body type, age and height Tips for maintaining a healthy weight Eat a healthy well balanced diet that includes a variety of foods Fill your plate with healthy foods from all 5 food groups including: 1. Fruits and vegetables 2. Grains, make half of them whole grains 3. Proteins like lean meats, chicken and fish 4. Low-fat dairy like low-fat yogurt, lowfat cheese and 1% or skim milk Eat the correct portion sizes of foods you eat Ask your parent/guardian what a serving is, check the food labels for serving sizes of foods you eat or visit Don t skip breakfast! Eat a healthy breakfast every day 6

10 Healthy Weight

11 Have healthy snacks like fruits and vegetables Treats and sweets should be eaten only once in a while 1. Choose low-fat and low-sugar alternatives if available Drink water instead of sugar sweetened drinks like soda most of the time Exercise doing sports and activities you enjoy for one hour every day or what your healthcare provider recommends you do Limit screen time like watching television, video games, and computer time to no more than a 2 hours a day What if I am not at my healthy weight? Your healthcare provider or a registered dietician can determine if you are at healthy weight If you are not, they will give you tips on what you can do to get to your healthy weight Changes to get to your healthy weight should occur slowly over time by making healthy lifestyle changes that include eating healthy and exercising 7

12 Behavior & Stress Management

13 Behavior & Stress Management It is important that you keep doing the new healthy behaviors you have learned, this is called behavior management. You may have a day when you eat too much candy or too much fatty food or don t get enough physical activity, it happens, don t sweat it! What s important is that you can get back on track with your healthy lifestyle plan quickly. Here are some tips to help you stay on track. Keep track of your progress Keep a food and physical activity log. If you need help, ask your parent/guardian Are you eating a well balanced diet with foods from all 5 food groups? Are you getting about an hour of physical activity a day? Manage stress Stress is a response by the body to certain events in our lives Many things can cause us to feel stressed like Going to a new school Talking in front of a group of people Taking a test Competing in a sporting event Stress can make you feel Excited Sad Mad Tired Hungry or not hungry Nervous Stress may cause A headache A stomachache You to sweat a lot Too much stress is not good for you and could cause health problems It is important to do activities that help you feel less stressed Do things you enjoy, to feel less stressed, Read a book Listen to music 8

14 Behavior & Stress Management

15 Do things you enjoy, to feel less stressed continued Hang out with friends Dance Play Sports Laugh Play a game And other healthy things you enjoy Taking care of your body will help you feel less stressed Eat healthy Stay active by participating in sports or other physical activity If you are feeling stressed out, talk to your parent(s)/guardian(s) or another adult you trust, like your healthcare provider or teacher, about it. Food cravings You may feel really hungry, like you really need those cookies or chips in the cupboard and a lot of them; these are food cravings 1. Remember, foods like cookies and chips are for occasional snacks Food cravings are very common and usually involve unhealthy food choices 1. Think of healthy alternatives to satisfy your cravings, like 2. Have an apple instead of a candy bar 3. Have a bottle of water instead of a soda 4. Have yogurt instead of ice cream Goals Make a couple of healthy goals for yourself each week and write them down Some goals for yourself could be 1. I will eat healthy foods from all 5 food groups each day 2. I will drink water or low-fat milk instead of soda 3. I will do 60 minutes of physical activity each day Keep track of your goal progress in your food and physical activity log When you make your goals, plan a fun activity to reward yourself; your parent(s)/guardian(s) could help you with this. It could be something like having a family movie night. 9

16 Bone Health

17 Bone Health What are bones? Our body is made up of lots of bones Our bones in our body form our skeleton Bones hold up our body and help us to move What is needed for strong bones? Calcium Vitamin D Bone-strengthening exercises What are good sources of calcium? Low-fat or skim milk Yogurt Low-fat cheese What are some other good sources of calcium if I don t drink milk or eat dairy products? Some foods are fortified which means that vitamins and nutrients are added to them 100% juice fortified with calcium Cereal fortified with calcium Vegetables like broccoli and spinach Why is vitamin D important? Vitamin D is very important when it comes to bone health Vitamin D helps your body absorb the calcium from the foods you eat and drink Sources of vitamin D include sunshine, milk, fish, cereals and juices fortified with vitamin D Why do tweens (9-12 year olds) and teens need calcium? Most tweens do not get enough calcium Stronger bones are less likely to break Strong bones now can decrease the risk of developing osteoporosis, a condition of weak bones, when you are older Important for strong teeth, gums and jawbones 10

18 Bone Health

19 Sports and exercises that strengthen bones include: Weight-bearing physical activities Soccer Basketball Volleyball Jumping rope Walking Dancing And others Bone Health Summary Make sure you get plenty of calcium and vitamin D in your diet Exercise every day and include bone strengthening exercises Good eating habits and exercising when you are young will help you have strong bones as you get older 11

20 Sports Nutrition & Hydration

21 Sports Nutrition & Hydration When should you eat before you compete or exercise? If you follow a special diet always follow the instructions your doctor gives you for eating A healthy meal should be eaten 2-3 hours before you compete Your meal should be rich in carbohydrates What are carbohydrates? 1. Referred to as carbs 2. Most common source of energy or fuel for your body. 3. Some foods rich in carbohydrates include: breads, pastas, potatoes, rice, cereals, fruit, milk and yogurt You should avoid foods in your pre-event meal that cause gas, are high in fat, or are high in fiber Some examples of a pre-event meal are: 1. Small portion of spaghetti with tomato sauce 2. Turkey sandwich and soup 3. Cereal with milk, fruit and toast What if you didn t have a pre-event meal or are competing early in the morning? A healthy light snack should be eaten 1-2 hours before you compete Your snack should be rich in carbohydrates Some examples of a pre-event snack could be: low fat yogurt, bagel and low fiber fruits or vegetables like watermelon or carrots Other sports nutrition tips: If you follow a special diet always follow the instructions your doctor gives you for eating Avoid eating the hour before your event, unless your doctor has you eat at certain times due to a health condition; always follow your doctor s advice. If your meal contains fatty foods you should wait even longer before you exercise Eating a large meal and exercising right away may cause cramping, pain and discomfort Make sure you eat a healthy dinner the night before your event or game including foods from all 5 food groups 12

22 Sports Nutrition & Hydration

23 Other sports nutrition tips continued: Get a good night s sleep of at least 8 hours the night before practice, a game or an event You should drink water before, every minutes during and after exercising and competing! What about after my competition or game? Your body will need to be refueled Have a small snack like a piece of fruit and a hard-boiled egg when you finish. Protein is important to rebuild your muscle tissue after intense exercise. Have a well-balanced meal with foods from all food groups a couple of hours after you finish your event or game Hydration Hydration is a measurement of fluid in the body Good hydration requires that fluids lost from our body everyday be replaced Most of our body is made up of water Your body needs water everyday The exact amount of water a person needs is determined by age, weight, activity and weather conditions; your healthcare provider can tell you this amount If you have a medical condition and your doctor limits the amount of water or fluids you should drink, you should always follow your doctor s advice Water is in fluids you drink and some foods you eat You will need to drink more water when you compete or exercise Don t wait to drink water until you feel thirsty! How does your body use water? Helps regulate body temperature Aids in digestion of foods you eat Helps your body absorb vitamins and minerals from the food you eat Helps our body and mind work properly 13

24 Sports Nutrition & Hydration

25 Did you know that some foods contain water that can help keep you hydrated? Some examples: Fruits like cantaloupe, grapes, oranges or watermelon Vegetables like carrots, cucumbers and celery What can happen if you don t drink enough water? Dehydration You can feel weak, tired, or dizzy You can have mood changes What is dehydration? Dehydration occurs when a person loses more fluids than they take in A person who is dehydrated may feel dizzy, have a dry mouth, feel thirsty, or produce less or darker urine Tell your coach or parent if you are feeling like this! Some drinks can cause dehydration Avoid drinks with caffeine; especially when competing and when the weather is hot 1. This includes drinks like coffee with caffeine, soda with caffeine, and energy drinks Caffeine drinks can cause you to lose fluids and may cause dehydration What are some things you can do to stay hydrated and prevent dehydration? Drink water before and after exercising or competing and every minutes during exercise and competition Sports drinks will replace fluids, carbohydrates, and electrolytes after an hour or more of exercising On warm days wear light, loose fitting clothing, a hat, and stay in the shade as much as possible 14

26 Exercise & Injury Prevention

27 Exercise & Injury Prevention Exercise activities include: Get out and play with friends There are many ways to exercise, do those that work best for you and that you enjoy Play a sport you like; there are so many to choose from Make your exercise fun and invite friends and family to join you How much physical activity should I get every day? Kids and teens ages 6-17 should do about an hour of physical activity each day How does physical activity help my body? It helps keep your body strong It s good for your heart, lungs, muscles and bones It can help increase your flexibility It can help increase your coordination It can help you stay at a healthy body weight for you Things to remember when you are doing physical activity include: Start out slow and increase the amount of physical activity you do slowly Talk to your parents/guardians before you start any new kind of physical activity or exercise Choose activities that are good for your fitness level Always make sure you are in a safe area when you are playing and exercising DRINK WATER before, during, and after you exercise Have a positive attitude Have fun! Physical Activity and Exercise Safety Tips SAFETY IS ALWAYS FIRST!!!!!! If you have any health conditions always follow what your parent/guardian and doctor or healthcare provider tell you to do If you don t feel well when you are exercising sit down and let your parent/guardian or coach know that you don t feel well right away 15

28 Exercise & Injury Prevention

29 If you see a friend or another athlete who is not feeling well tell a coach or parent right away If you get hurt, tell your coach or parent right away Sports Injury Prevention It is important that you always have the right equipment for the sport you are playing Your coach can tell you and your parent/ guardian what equipment you will need and how to check to make sure it is in good shape You must always wear the right equipment when you are participating Your parent/guardian should help you to make sure your equipment fits you right Equipment you may need includes: 1. A helmet to protect your head 2. Eye protection like sports goggles and face shields 3. Mouth guards to protect your mouth, teeth and tongue 4. Wrist, knee, and elbow guards 5. Pads like shoulder, chest, and shin pads 6. Shoes Must fit well Must be the right kind of shoe for the sport Should be replaced when they become too worn or no longer fit well Injury If you get hurt, tell your coach or parent/ guardian right away 1. Some injuries may hurt, you may see redness, or the area swells (gets bigger) 2. Sometimes you may not see anything different after you get hurt 3. No matter what kind of injury you get, tell your coach or parent/guardian right away Do not participate in your sport if you are injured, ill or not fully healed from an injury 1. If you come back too soon you could get hurt again and it could be worse 16

30 Exercise & Injury Prevention

31 Injury Continued 2. Your parent/guardian will talk to your doctor or healthcare provider and coach and decide when it is safe for you to return to playing your sport Concussions Have you ever heard of a concussion? A concussion is a brain injury caused by bumping your head on someone or something, or a blow to the head If you bump your head on someone or something, or get a blow to the head you should tell your coach or parent/guardian right away You can t see a concussion, but you should tell your coach or parent/guardian right away if you have bumped your head on someone or something, or had a blow to the head and now feel or have: 1. A headache 2. Like you are going to throw up 3. Dizziness 4. Trouble seeing the way you usually do 5. Sensitive to light and sound 6. Tired and have no energy 7. Trouble remembering things you usually would, or 8. Just don t feel right Don t play sports after a concussion until your parent/guardian and your doctor or healthcare provider says you can Always warm up and stretch before you exercise Warm up activities could be an easy jog, jumping jacks or walking for a few minutes Follow your warm up with stretching of your arms, legs and body Your coach will be able to show you warm ups and stretches you can do every time before you play your sport or exercise Make sure you know all the rules of the sport or event you are participating in This helps keep you and your teammates safe Your coach should go over all the rules for your sport with you and your team 17

32 Sun Safety

33 Sun Safety Why is sun safety important? If you don t protect your skin in the sun or you are in the sun too long, you can get a sunburn or lose fluid your body needs to work its best! What does a sunburn look and feel like? A sunburn turns skin red A sunburn hurts Sometimes a sunburn causes skin to blister How does your body lose fluid in the sun? When it is hot outside and you are active your body produces sweat Sweating helps to cool your body down When you sweat your body loses fluids You need to drink plenty of water to replace the fluid your body loses when you sweat What is dehydration? When your body loses more fluid than you take in when you drink and eat If you feel weak, tired, thirsty, dizzy or just don t feel right tell your coach or parent right away! What precautions should you take if you will be spending time in the sun? Wear sunscreen Always put sunscreen on all areas of your skin that will be exposed to the sun You will see a number on every sunscreen bottle that says SPF SPF stands for sun protection factor The higher the SPF number the more it will protect your skin from the sun s rays You should use a sunscreen that has an SPF of 15 or higher Be careful not to get sunscreen in your eyes, it can sting! Younger kids should have a parent/ guardian help them apply sunscreen Ask a parent/guardian to help you apply sunscreen to skin that will be exposed to the sun that is hard to reach like your back 18

34 Sun Safety

35 Wear sunscreen continued Sunscreen should be worn year round when you will be out in the sun You need to put on sunscreen about 30 minutes before you will be going outside in the sun Even though your sunscreen says it is waterproof, you still need to put more on every two hours and if you are sweating a lot, swimming, or toweling off Tell your coach if you don t have sunscreen on and you will be in the sun Protect your lips Lip balm will protect your lips when you are outside in the sun Lip balm also has an SPF label on it Use lip balm with an SPF of 15 or higher, just like your sunscreen Cover Up! With cool, protective clothing With a wide-brimmed hat Wear sunglasses that block UV rays Avoid Midday Sun Stay in the shade or inside between 10 am and 4 pm when the sun s rays are the strongest Find Shade Often When Outside in the Sun Like under a shade tent or tree Don t Use Tanning Beds! Stay Hydrated in the Sun You should drink plenty of water before you go out in the sun, while you are in the sun and after you have been in the sun 19

36 Personal Hygiene

37 Personal Hygiene What is hygiene? The things that you do to keep yourself and your surroundings clean in order to maintain good health. We are going to talk about two examples of personal hygiene: Hand washing Oral hygiene Hand Washing Why is hand washing important? GERMS!! They are tiny and you can t see them, but they are all around us and can make you sick! You could come in contact with germs when you touch objects like toilet seats, toilet levers, doorknobs, phones, keyboards, money, and almost any surface or object. If you touch your eyes, nose, or mouth with germs on your hands, you could become sick. How does washing your hands stop the spread of germs? Washing your hands often and following the correct hand washing steps washes the germs off your hands, stops germs from spreading, and helps prevent you and others from becoming sick. Washing your hands is the #1 way to stop the spread of germs! 20

38 Personal Hygiene

39 When should you wash your hands? After going to the bathroom When they are dirty Before you eat or touch food Before and after you help prepare food in the kitchen After you cough, sneeze, or blow your nose After touching garbage If you touch a cut or scrape you have on your skin After playing with or touching pets or animals After playing outside Before and after you visit someone who is sick or not feeling well Other times your parent/guardian or healthcare provider tells you that you should What is needed to wash your hands? Clean running water Soap Clean towel or paper towel How should you wash your hands? 1. Turn on the water faucet. 2. Wet your hands with warm water. 3. Put enough soap on your hands to completely cover all surfaces. 4. Wash your hands for at least 20 seconds by rubbing them together and make sure you: Clean all sides of your hands, fingers, and wrists. Clean between your fingers. Clean under your fingernails; germs can hide there! You can count to 20 slowly, sing your ABC s, or sing the Happy Birthday song 2 times to make sure you spend enough time washing your hands. 5. Rinse your hands with warm water and make sure you get all the soap off. 6. Dry your hands with a clean towel or paper towel. 21

40 Personal Hygiene

41 Oral Hygiene What is oral hygiene? The things you can do to keep your mouth and teeth healthy. What can happen if I don t have good oral hygiene? A sticky film called plaque can build up on your teeth and cause cavities. Plaque can also cause gingivitis, which is when your gums (the pink tissue in your mouth) can become red, swollen, and hurt. Bad breath What should you do to keep your mouth and teeth healthy and strong? Brush your teeth Brush your teeth at least 2 times a day for 2-3 minutes after breakfast and before bedtime. Brush your teeth after lunch if you can, and after eating or drinking sugary foods or drinks. Use toothpaste with fluoride 1. It is important that you use the right toothpaste for your age. Your dentist will tell you and your parent(s)/ guardian(s) the kind of toothpaste you should use every day and how much toothpaste you should use each time you brush your teeth. 2. Do not swallow toothpaste; spit it in the sink after brushing. Brush all of your teeth on all sides. Use a soft bristle toothbrush; your dentist will tell you what kind is best. Use a new toothbrush every 3 months or sooner if you have been sick and then throw away your old toothbrush. What is fluoride? Fluoride is in many toothpastes and some mouth rinses. Fluoride helps to keep the hard outer layer of the tooth, called tooth enamel, strong and helps prevent cavities. 22

42 Personal Hygiene

43 Your dentist will tell you and your parent(s)/guardian(s) if you should use a mouth rinse. If your dentist says you should use mouth rinse, he/she will tell you and your parent(s)/guardian(s) the type of mouth rinse to use and give directions how to use it safely. Floss your teeth Flossing cleans between your teeth. Your teeth should be flossed once a day. If you need help flossing your teeth, ask your parent(s)/guardian(s) to help you. Your dentist will recommend the best and easiest product to use to floss your teeth, and will give instructions on how to use it. See your dentist You should visit your dentist for a cleaning and check-up two times a year and follow your dentist s instructions to keep your mouth and teeth healthy. It is very important that you always follow the oral hygiene instructions your dentist, dental hygienist, and parent(s)/ guardian(s) give you so you can keep your mouth and teeth healthy, and be safe when performing oral hygiene. Limit or avoid sugary snacks or drinks like candy and soda Sugar on your teeth can cause cavities. If you eat or drink something sugary, brush your teeth as soon as you can afterwards. Drink water instead of soda or sugary drinks. Eat fruit for a sweet snack instead of candy. Chew sugar-free gum. 23

44 Resources Food Groups: Healthy Weight and Obesity Steps to Better Health; Special Olympics Arizona; David E. Paz dshealth&lic=1&ps=307&cat_id=124&article_ set=22402 Behavior and Stress Management Steps to Better Health; Special Olympics Arizona; David E. Paz; Bone Health Steps to Better Health; Special Olympics Arizona; David E. Paz; Sports Nutrition and Hydration Steps to Better Health; Special Olympics Arizona; David E. Paz; 2010 Dehydration; kidshealth.org; Teens Health; 2009 A Guide to Eating for Sports; kidshealth.org; Teens Health; 2011 Exercise and Injury Prevention Steps to Better Health; Special Olympics Arizona; David E. Paz sport_safety.html# youth.html

45 Sun Safety dehydration.html# dehydration Personal Hygiene Kids Health from Nemours; Kids Health.org; Why Do I Need to Wash My Hands?; Reviewed by Mary L. Gavin, MD, March html Kids Health from Nemours; Kids Health.org; Taking Care of Your Teeth; Reviewed by Kenneth H. Hirsch, DDS October tooth-enamel-erosion-restoration 24

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