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Table of Contents Build a Healthy Plate... Page 4 Fuel Up with Breakfast... Page 8 Snack Attack... Page 12 Rethink Your Drink... Page 16 Fast Food Frenzy... Page 20 Calcium Counts... Page 24 Cut the Salt... Page 28 All About Physical Activity... Page 32 What I Learned Summary... Page 34 3
Build a Healthy Plate Highlights: Learn how to build a healthy plate using the USDA s MyPlate tool. Fill your plate with fruits, vegetables, whole grains, low fat dairy products, and lean protein. INSTALL Descrip on: MyPlate is a tool that reminds us how to eat healthfully. It shows the five food groups and how they can be arranged on your plate to build a healthy meal. MyPlate can help you visualize what foods and how much to eat at each meal. The five food groups on MyPlate are: Grains: Make at least half your grains whole. Fruits and Vegetables: Make half your plate fruits and vegetables. Dairy: Switch to skim (fat free) or 1% milk. Protein: Vary your protein food choices. Physical ac vity is also an important part of staying healthy. Choose ac vi es you like to do to build up 60 minutes of exercise every day. 4
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Get to Know MyPlate Food Groups Direc ons: Look at the list of foods below and write them in the correct food group. Grains Vegetables Fruits Dairy Protein Foods Empty Calories Tomato Soda Spinach Candy Bar Kool Aid Oatmeal Tor lla Pudding Peanut Bu er Potato Chips Cereal Sweet Potato Kiwi Chocolate Milk Zucchini Corn Raisins Strawberries Yogurt Salmon Cheddar Cheese Black Beans Toast Mayonnaise Rice Mango Grilled Chicken Orange Juice Eggs Bu er 6
Build a Healthy Plate Direc ons: Draw lines to show the correct sizes of each sec on, and write the names of the food groups in the correct place on the plate. Then in each sec on, write the name of a food you could eat from that group to build a healthy meal. 7
Fuel Up with Breakfast Highlights: Your body needs energy to start the day off right. Learn how to fuel your body and brain by choosing a healthy breakfast every day. INSTALL Descrip on: Your brain needs energy to perform, and without it you may have difficulty concentra ng and focusing in school. You can fuel your body and brain by ea ng a healthy breakfast every morning. A well balanced breakfast should include foods from at least three of the five food groups. Here are some ideas for a quick and healthy breakfast: Whole wheat mini bagel with peanut bu er and a banana Whole grain cereal with low fat milk and fruit Granola bar, sliced apples, and low fat milk Low fat yogurt with berries and granola Graham crackers, string cheese, and 100% orange juice 8
Breakfast is the most important meal of the day. Why is it so important to fuel up with breakfast? Answer the ques ons below to help find out. 1. Did you eat breakfast this morning? Yes No 2. If you ate breakfast, what did you have? Do you think it was nutri ous? 3. If you didn t eat breakfast, when was (or will be) the first me you ate today? 4. When was the last me you ate yesterday? 5. Calculate the amount of me between your last meal yesterday and your first meal today. 6. Describe how you feel if you skip breakfast in the morning. 7. Why do you think that breakfast is the most important meal of the day? 8. List two ways that you can make breakfast part of your daily rou ne. 9
The Breakfast Game Fill in the answers to the ques ons as you play the Breakfast Game in class. 1. How many hours does your body go without ea ng if you skip breakfast? 2. Breakfast should provide this % of daily nutrients. 3. A well balanced breakfast should include how many of the five food groups? 4. A healthy breakfast should include protein, carbohydrates, and a li le fat. TRUE or FALSE (circle the correct answer, then explain below) 5. Skipping breakfast can lead to weight gain. TRUE or FALSE (circle the correct answer, then explain below) 6. What percent of middle school students skip breakfast at least three mes per week? 7. Students who do this are more alert, have higher test scores, fewer behavioral problems, and fewer visits to the nurse s office. 10
8. On average, how many children are served breakfast at school in the US every day? 9. I am a great source of protein, calcium, and add a twist to your breakfast. 10. AALOTME (unscramble the word) 11. OTEELSRFV (unscramble the word) 12. TISINVAM (unscramble the word) 13. How many calories are in an English muffin and two scrambled eggs? 14. How many calories are in an English muffin with sausage sandwich and hash browns? 15. What is the leanest breakfast meat? 16. This breakfast food contains about 50% fat. 11
Snack Attack Highlights: Are you having a snack a ack? Learn how to choose your snacks wisely by reading nutri on labels and following the healthy snacking ps. INSTALL Descrip on: Snacks can be part of a healthy diet, but it s important to choose healthy snacks that will provide your body with energy and nutrients. Choose more any me snacks, like fruits, vegetables, whole grains, lowfat dairy products, and lean protein. Choose less some mes snacks that are high in empty calories, solid fat, and added sugar. Follow these healthy snacking ps when you re having a snack a ack: S: Smaller Por ons N: Not in front the TV A: Am I really hungry? C: Choose low fat foods from MyPlate for snacks K: Kitchen is a good place to eat your snack S: Sit down, slow down, savor, and enjoy! 12
Name that Snack! Direc ons: Write the name of the snack in each picture on the line below it. Then, circle the snacks that are any me snacks and put an X over the snacks that are some mes snacks. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13
Reading Nutri on Labels 1. How many servings are there per container? 2. How many grams of total fat are there per serving? 3. How many grams of fat would you eat if you ate the whole box? x = total grams of fat 4. What is the % Daily Value for Total Fat? % 5. Is the % Daily Value for fat close to 20%? Yes or No 14
Snack Labels Direc ons: Answer the following ques ons based on the nutri on label for a snack food. Look for the following on your label My Snack What is the name of your snack? What is the serving size? How many servings are in the en re package? How many calories are in one serving? How many calories are in the en re package? How many grams of fat are in one serving? How many grams of fat are in the en re package? Which nutrients have a high % Daily Value (20% or more)? Which nutrients have a low % Daily Value (5% or less)? Do you think this is a healthy snack? 15
Rethink Your Drink Highlights: Wat er you drinking? Learn how to rethink your drink and choose healthy beverages. Use the Nutri on Facts Label to find out the sugar content of many popular beverages. INSTALL Descrip on: What you choose to drink is just as important as what you eat. We need to choose the right types of beverages to keep our bodies healthy. Beverages may contain empty calories and added sugar, which can lead to weight gain and cavi es. Here are some facts and myths about sugar: Fact Sugar in large amounts can cause you to gain too much weight. Fact Sugar can contribute to cavi es in teeth. Myth Sugar causes diabetes. Myth Sugar causes children to become hyperac ve. Myth Sugar causes heart a acks. Water, 100% juice, and low fat or fat free milk are your best beverage choices. 16
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How much sugar is in my soda? Label: 20 oz cola 1. How do I find out how many total grams of sugar are in the bo le? x = grams 2. How do I find out how many teaspoons of sugar are in the bo le? (HINT: 1 teaspoon of sugar = 4 grams) = teaspoons of sugar 18
Guess the Sugar Amount Direc ons: Draw a line from the drink to the amount of sugar you think it contains. Flavored Soda 24 oz bo le 8 teaspoons Milk 16 oz bo le 13 teaspoons Cola 20 oz bo le 0 teaspoons Water 16 oz bo le 24 teaspoons Energy Drink 16 oz can 17 teaspoons Vitamin Water 20 oz bo le 6 teaspoons 19
Fast Food Frenzy Highlights: Fast food is all around us, and there are so many different op ons. Learn ps for making healthier fast food choices and how to makeover your fast food meal. INSTALL Descrip on: In general, fast foods contain high amounts of calories, fat, and sodium. Many items, especially beverages, contain added sugar. There are two different types of fat: Solid fat (saturated & trans fat) can raise cholesterol and increase risk for heart disease. Unsaturated fat (mono & polyunsaturated fat) can be healthy for your heart. Ea ng too much fast food could increase your risk for obesity, heart disease, high blood pressure, and Type 2 diabetes. Here are some ways to eat healthier when ea ng out: Choose smaller por ons. Choose grilled or baked foods instead of fried ones. Choose fruits or vegetables for sides. Choose water, 100% juice, or low fat milk for beverages. 20
Fast Food Survey 1. What is your favorite fast food? 2. What foods do you consider to be fast food? 3. How o en do you eat fast food? (Circle the answer that best describes you) Every day A few mes per week Once a week Less than once a week Once a month Rarely 4. Why do you eat fast food? 5. Circle the le er for the fast food meal that you think has the least amount of fat. a. Meal #1 Double cheeseburger Large French fries 16 ounce chocolate milkshake b. Meal # 2 Grilled chicken sandwich Small French fries 8 ounces of low fat chocolate milk c. Meal #3 Crispy chicken Caesar salad Apple slices Bo le of water 21
Fast Food Makeover Using the Fast Food Nutri on Guide or fast food menus, find the menu for one restaurant where you like to eat. Choose 3 items from the menu that you might typically order and write them in the box below. Look up the amount of calories and fat in each of your items and then add up the totals for your meal. Example: Menu from a Burger Restaurant Menu Item Calories Grams of Fat Quarter Pound Burger w/ Cheese 510 26 Large French Fries 500 25 Chocolate Milkshake 580 14 Totals: 1590 65 My Menu from: Menu Item Calories Grams of Fat Totals: Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that add up to less than 600 calories and less than 25 grams of total fat and write them in the box. Example: Healthier Menu Makeover from a Burger Restaurant Menu Item Calories Grams of Fat Cheeseburger 300 12 Small French Fries 230 11 Bo le of Water 0 0 Totals: 530 23 My Healthier Menu Makeover from: Menu Item Calories Grams of Fat Totals: 22
Now that you ve seen how to cut back on the amount of calories and fat in your fast food meal, try to makeover a meal from two restaurants of your choice. Try to choose restaurants you might find in your neighborhood. Remember that your healthier menu should add up to less than 600 calories and less than 25 grams of total fat. My Menu from: Menu Item Calories Grams of Fat Totals: My Healthier Menu Makeover from: Menu Item Calories Grams of Fat Totals: My Menu from: Menu Item Calories Grams of Fat Totals: My Healthier Menu Makeover from: Menu Item Calories Grams of Fat Totals: 23
Calcium Counts Highlights: There s no bones about it, calcium counts! Learn about the importance of drinking milk and ea ng dairy and other calcium rich foods to build strong bones and teeth. INSTALL Descrip on: Calcium is a mineral. Dairy products and dark green leafy vegetables are good sources of calcium. Calcium helps build bones and teeth and keeps them strong. Calcium is also involved in muscle contrac on. Osteoporosis is a disease in which bone becomes fragile and more likely to break. Ea ng enough calcium every day throughout life can prevent osteoporosis later in life. Weight bearing ac vi es cause your bones and muscles to work against the force of gravity and help your bones absorb the calcium that they need. Vitamin D is also needed to help absorb calcium. Our bodies can form vitamin D while we are outside in the sun. Children and teens 9 18 years old should get at least 3 cups of dairy foods each day to help get the recommended 1300mg of calcium. 24
No Bones About It Calcium Counts Direc ons: Fill in the blanks with the correct word from the word bank Word Bank swimming unhealthy calcium running lactose healthy three below. 1. is the name of the natural sugar found in milk that some people have a hard me diges ng. 2. Humans need to eat foods rich in so that they will have strong teeth and bones. 3. A middle school student should have at least cups of dairy each day. 4. is an example of a weight bearing ac vity, which helps build our bones. 5. is not an example of a weight bearing ac vity. This does not help build bones in our body. 6. This is an example of bone. 7. This is an example of bone. 25
Where s the Calcium? Direc ons: Circle the pictures of the foods that are calcium rich. Spinach/Greens Cheese Orange Chicken Canned Salmon Celery Fat Free Milk Crackers Chocolate Milk Macaroni & Cheese Pretzels Yogurt Eggs Frozen Yogurt Broccoli Hot Cocoa (made with milk) Pudding (made with milk) Tomato Pizza Baked Beans For fied Juice Soymilk Spaghe For fied Oatmeal/ Cereal 26
Moooooo Jeopardy Different Kinds of Milk Kinds of Cheese Dairy Foods Milk and Nutrition Wild Card 100 100 100 100 100 This kind of milk This cheese is I am a frozen This is an What is the name has the most fat. patrio c. healthy alterna ve important mineral of the natural to ice cream. found in dairy sugar found in products. milk? 200 200 200 200 200 What kind of milk is This cheese is so, This can be a meal Growing children List two green made from a bean? crumbly, and is or a side dish and and teens need vegetables that named a er a it s made with this amount of contain calcium. color. pasta. cups from the dairy group each day. 300 300 300 300 300 This milk s ll has This is known as A slice of this has The important Give three fat but is the pizza cheese and is cheese on it that mineral in dairy examples of weight lowest in fat. naturally lower in bubbles when it is products helps bearing exercise. fat. baked. your body to have these. 400 400 400 400 400 This milk has lost all This cheese is full Some people like This is a disease List four foods that of its fat. of holes. me plain or with that may develop are high in calcium. fruit. Low fat or fat later in life if one free are your be er does not drink choices. enough milk. 500 500 500 500 500 This type of milk This cheese is white This is a nutri ous You need this If I am lactose can be stored on and so and its custard like dessert much co age intolerant, how can the shelf and is name makes you that is sweet and cheese to get the I get enough handy for cooking think of a house. tasty. same amount of calcium? or drinking. calcium as in 1 cup of milk. 27
Cut the Salt! Highlights: Do you need to cut the salt? Learn about salt and sodium and how to cut back on sodium in your diet. Use Nutri on Facts Labels to find out the sodium content of various foods. INSTALL Descrip on: Sodium is a mineral. It is an essen al nutrient, which means that our bodies need it. Most Americans, however, consume more sodium than they need. Sodium helps maintain water balance in the body and aids in the func on of nerve impulses and muscle contrac ons. Sodium is lost through sweat, which can be a concern for athletes, but it is easy to replenish sodium at the next meal. People who consume more sodium tend to have higher blood pressure. Keeping blood pressure in the normal range lowers a person s risk of cardiovascular disease, conges ve heart failure, kidney disease, and stroke. The average American consumes 3,400 milligrams of sodium each day, which is significantly more than the recommended 2,300 milligrams. 28
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Let s find out why: Why should you cut the salt? 1. What is sodium? 2. How can ea ng foods high in sodium affect your health? 3. How much sodium should we eat daily? 4. Name three foods that are high in sodium. 5. Name three foods that are low in sodium. 6. List three ways to reduce sodium in your diet. 7. What is potassium and where is it found? 30
Cut the Salt! Direc ons: Answer the following ques ons based on the Nutri on Facts Label from a packaged food product. 1. How many total milligrams (mg) of sodium are in one serving? 2 How do I find out how many total milligrams (mg) of sodium are in the en re package (or box)? x = mg 3. What is the %DV for sodium in one serving? 4. What is the %DV for sodium in the en re package? 5. Compare the results with your classmates. Below in the space provided, rank the products from the one with the least amount of sodium to the highest amount of sodium. Highest Lowest 6. What did you find surprising about the products? Did you think some of the products would be ranked differently than others? 31
All About Physical Activity Highlights: It s me to move more and sit less! Learn all about physical ac vity, including different types of ac vity, the health benefits of physical ac vity, and how much exercise you need daily. INSTALL Descrip on: Physical ac vity is any movement that uses energy. Ac vi es can vary from walking to li ing weights to playing sports. Physical ac vity promotes health and fitness and has many benefits. It can help you to: Maintain a healthy body weight Prevent health problems Have stronger muscles and bones Sleep well at night Have fun with friends or family Feel be er about yourself Children and teens need 1 hour (60 minutes) or more of physical ac vity every day. Short bursts of 10 minutes or more can be added up to meet daily ac vity needs. There are different types of ac vity including: Aerobic Muscle strengthening (resistance training) Bone strengthening (weight bearing) Balance and stretching 32
All About Physical Ac vity Direc ons: Use the word bank below to complete each sentence about physical ac vity. Aerobic Ac vi es Weight Bearing Breathing Energy 60 Dancing 30 Walking WORD BANK Heart Rate Push ups Balance & Stretching Health 1. Ac vi es that get your heart pumping and your blood flowing are called. 2. ac vi es are important to help reduce the risk of injuries. 3. Physical ac vity promotes and fitness. It is defined as any movement that uses. 4. Doing is an ac vity that can make your muscles stronger. 5. I need minutes of physical ac vity every day. 6. ac vi es help promote bone growth and strength. 7. Moderate and vigorous ac vi es increase your and. 8. Running,, and playing soccer are all vigorous aerobic ac vi es! 33
What I learned. Direc ons: In the box below, write a sentence about what you learned for each topic. MyPlate Breakfast Snacks Drinks Fast Food Calcium Sodium Physical Ac vity 34
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This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP) through the PA Department of Human Services (DHS). This institution is an equal opportunity provider.