Nutrition & Healthy Lifestyles Curriculum for Georgia 4-Hers Nutrition and Healthy Lifestyles Name Grade Teacher School
CONTENTS: Eat Healthy, Georgia!.................... 3 Portions.............................. 4 Fruits and Vegetables.................... 5 Healthy Beverages...................... 6 Physical Activity....................... 7 My Plan.............................. 8 Let s Get Healthy! Georgia 4-H has teamed up with our Family and Consumer Sciences partners to bring you a magazine that informs you how to make better food choices and incorporate exercise and physical activity into your daily routine! Learning how to include fruits and vegetables in your daily diet, watching portion sizes, avoiding drinks loaded with sugar, and signing up for Walk Georgia are just a few tips you will gain from exploring these pages. So, come along with me, Arch the Dawg, on a nutrition and fitness journey as we make a plan together that allows us to pledge our Health to better living! Georgia 4-H is a partner in public education and strives to incorporate Common Core Georgia Performance Standards in the educational materials produced for in-school use. The following Common Core Georgia Performance Standards are correlated to the content delivery included in this publication s introduction to Georgia 4-H: HE5.1 & HE6.1: Students will comprehend concepts related to health promotion and disease prevention to enhance health. HE5.2 & HE6.2: Students will analyze the influence of family, peers, culture, media, technology, and other factors on health behaviors. HE5.3 & HE6.3: Students will demonstrate the ability to access valid information and products and services to enhance health. HE5.4 & HE6.4: Students will demonstrate the ability to use interpersonal communication skills to enhance health and avoid or reduce health risks. HE5.5 & HE6.5: Students will demonstrate the ability to use decision making skills to enhance health. HE5.6 & HE6.6: Students will demonstrate the ability to use goal setting skills to enhance health. HE5.7 & HE6.7: Students will demonstrate the ability to practice health enhancing behaviors and avoid or reduce health risks. HE5.8 & HE6.8: Students will demonstrate the ability to advocate for personal, family and community health. Think Green! Not just 4-H Green but let s help do our part to recycle and reuse. Save this book, reread it or pass it along to a friend. If it s too worn, please recycle it. 2
Eating healthy foods and getting plenty of physical activity are important for the rest of your life! USDA s MyPlate icon shows that we should eat foods each day from all 5 food groups. Georgia 4-H wants to be sure you understand the importance of being healthy. The 4-H Nutrition and Healthy Lifestyles curriculum addresses five topics from the Dietary Guidelines for Americans: 1. Eating a balanced diet, including a variety of foods 2. Eating right-sized portions 3. Increasing fruit and vegetable intake 4. Increasing physical activity 5. Decreasing consumption of high-sugar beverages 3
WATCH YOUR PORTIONS! The amount of food you eat is called your PORTION SIZE. It may be different from the SERVING SIZE listed on the food package. If you are interested in calories and nutrition, it pays to check out how many servings are in a food package and what the serving size is considered by the manufacturer. In the cartoon, the serving size is 1 ounce, but the container holds 12 ounces The food has 40 calories per serving. If you think it s a low calorie food, think again if you are planning It s good. And only 40 calories per serving! to eat the entire container! That would be 12 x 40 What I can t figure out is how they managed to calories, or 480 calories in the total container, which fit 12 servings in this little cup. in this case isn t very big! Many of the fruit drinks on the market contain more than 1 serving per container. READ THE LABEL to be a well-educated consumer! MyPlate recommends a certain amount of food each day based on the number of calories you need to be healthy. Food labels are based on 2,000 calories, so we ll use this as our example. If you eat 2,000 calories a day, the recommendation is that you eat the following amounts of food: 3 cups of milk 5.5 ounces of protein 2 cups of fruit 2.5 cups of vegetables 6 ounces of grains Question: Why does a king size candy bar have fewer calories than a regular size candy bar? Answer: It doesn t! It has fewer calories PER SERVING but it has 2 servings you are supposed to share it with a friend, or save half for the next day! TO DO AT HOME: How many glasses of milk do you need to drink each day? You need 3 cups of milk a day, but one cup is only 8 ounces. Many kitchen glasses hold more than 8 ounces. Do yours? To find out, do this experiment at home. Measure 8 ounces of water using a liquid measuring cup. Pour the water into one of your favorite kitchen glasses. If there is more room left in the glass, measure out 2 ounces more and pour it in. Continue, keeping track of how much water you add, until the glass is as full as you would usually make it. My favorite glass holds ounces How many cups does your glass hold? How many of your favorite glasses of milk do you need each day to get 3 cups of milk? Check your math! See bottom of page 6 for an example of how to calculate this. 4
EAT MORE FRUITS AND VEGGIES! Fill half of your plate with vegetables and fruits at each meal! You can eat them whole, chopped, raw or cooked, dry, frozen, fresh or canned. Eating a variety of colorful fruits and vegetables each day provides your body with energy, fiber, vitamin C and other nutrients you need to stay healthy and fight off diseases. Put a by the fruit and vegetable ideas that you already do. Put a by the ideas that you plan to start doing to help you get more colorful fruits and vegetables: Peel and eat a banana as a snack. Eat applesauce (sprinkle cinnamon on top). Drink 4 ounces (½ cup) of 100 percent fruit juice. Cut or peel an orange as a snack. Order a pizza with lots of colorful vegetable toppings. Eat a side salad topped with tomatoes, carrots, and other colorful vegetables. Choose vegetables as a side dish more often than French fries in the cafeteria. Top grilled chicken sandwiches or hamburgers with lettuce and tomatoes. Try a new fruit or vegetable side dish at school or a restaurant. Dip baby carrots, broccoli, sliced cucumbers, or celery in ranch dressing. Choose a baked sweet potato as a side dish instead of a regular baked potato. Ask for at least two vegetable toppings on your deli sandwich. ADD IT UP! How many fruits did you eat today? How many vegetables did you eat today? Use the ideas in the checklist above to make sure you get at least 2 fruits and 3 vegetables today! Georgia 4-H has always been GREEN! What is your favorite GREEN vegetable? Information on Fruits and Veggies More Matters taken from CDC Website (7/14/2010) http://www.fruitsandveggiesmatter.gov/index.html 5
MAKE YOUR DRINKS COUNT! The important thing to remember when choosing a beverage is to MAKE YOUR DRINKS COUNT! Think about how much you are drinking and what nutrients you are getting for your calories. Foods and beverages that contain calories but no vitamins or minerals are considered empty calorie foods. Remember to read labels on foods and beverages to make a healthy choice! Compare the labels from these drinks: Which one gives you the most calcium? Which one gives you the most Vitamin C? Which one gives you the most Vitamin A? Make a Fruit Smoothie! (Ask an adult before using kitchen utensils and appliances.) TAKE OUT: Blender, measuring cup, 4 glasses or cups, 4 straws (optional) Step 1: Fill blender with 1 cup of pineapple juice. Add 1 ½ cups vanilla low-fat yogurt (or any flavor). Blend on high until smooth. Step 2: Choose three of the fruits below to add to the blender. Be sure to wash fresh fruits before adding to the smoothie! 1 banana ½ cup strawberries (fresh or frozen) ½ cup pineapple (canned or fresh) ½ cup blueberries (fresh or frozen) ½ cup peaches (canned, frozen or fresh) ½ cup raspberries (fresh or frozen) Step 3: Add 4 5 ice cubes. Cover and blend on high until smooth. Step 4: Pour into glasses or cups and enjoy! Makes 4 one-cup servings. Refrigerate any leftover smoothie. To Do at Home (from page 4) Example: If a glass holds 12 ounces: 12 8 = 1.5 (cups) 3 1.5 = 2 (glasses needed each day) 6 20oz Sports Drink Nutrition Facts Serving Size 8 FL OZ (240g) Servings Per Container 2.5 Amount Per Serving Calories 51 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 13g 4% Dietary Fiber 0g 0% Sugars 13g Protein 0g 16% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 20oz Bottle of Soda Nutrition Facts Serving Size 8 FL OZ (240g) Servings Per Container 2.5 Amount Per Serving Calories 109 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 27g 9% Dietary Fiber 0g 0% Sugars 27g Protein 0g 16% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 8oz Fruit Smoothie Nutrition Facts Serving Size 8 FL OZ (259g) Servings Per Container 4 Amount Per Serving Calories 192 Calories from Fat 13 % Daily Value* Total Fat 1g 2% Saturated Fat 1g 4% Trans Fat 0g Cholesterol 5mg 2% Sodium 65mg 3% Total Carbohydrate 41g 14% Dietary Fiber 3g 11% Sugars 32g Protein 6g 16% Vitamin A 6% Vitamin C 69% Calcium 17% Iron 3% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
BE ACTIVE EVERY DAY! Being active is healthy and fun. It makes you feel good and gives you lots of energy. It s also a great way to hang out with your friends. Some types of activities require you to be more active than others, like running and jumping. These activities use the large muscles in your arms and legs. Do things that make you active for at least 1 hour every day. You can do small amounts of exercise for 15 minutes at a time until your activities add up to a total of 60 or more minutes each day. It s easy to be more active! Check all the things below that would help make you more active. Ride your bike Walk to school Play at recess Skateboard Play basketball Jump rope Play soccer Walk your dog Play frisbee Practice karate Play hopscotch Swim Play tennis Play at the park Play softball or baseball Go on a nature hike Dance MAKE ACTIVITY PART OF YOUR ROUTINE Create a family profile, set fitness goals and rewards together Create a group to join other families or school groups to compete To get there together! Find family-friendly recipes, activities and more on the Walk Georgia blog This is a general guide to calorie expenditure based on performing an activity for 30 minutes. Keep in mind that this chart is just a guide. Many factors, including weight and intensity level, influence the actual amount of energy used. The calories used in this chart are based on a 100-pound person. What activity could you do to burn the 150 calories in a small bag of chips? If a snack size candy bar has 100 calories, could you burn off those calories by doing the following activities for 30 minutes? Dancing YES NO Sitting YES NO Walking YES NO Information taken from Fitness Partner Connection Jumpsite. (7/2012) http://www.primusweb.com/cgi-bin/fpc/actcalc.pl Information taken from Let s Move Website. (7/2012) http://www.letsmove.gov/ 7 Get healthy, eat better and develop lifelong active habits with Walk Georgia FREE, online program. Register your family at walkgeorgia.org today! Calorie Calculator Activity Calories Burned Jumping Rope 227 Flag Football 181 Basketball 181 Bicycling 181 Jogging 181 Soccer 159 Tennis 159 Swimming 136 Mowing Lawn 125 Dancing 109 Walking 75 Sitting 34
MY PLAN As a Georgia 4-H er, I pledge my health to better living Two ways I will try to eat healthy include: 1. 2. Two activities I will do for exercise include: 1. 2. For my club, my community, my country and my world! Thank you for taking time to review this publication with your child. Please help your 4-H leader know that you have learned more about Georgia 4-H with your child. Parent/Guardian Signature Date REFERENCES AND RESOURCES Written by: Gail Hanula, Retired EFNEP Coordinator, University of Georgia Marilyn Poole, Retired EFNEP Specialist and Health Rocks Coordinator, University of Georgia Reviewed by: Mandy Marable, Extension 4-H Specialist, University of Georgia Connie Crawley, Extension Nutrition and Health Specialist Special Thanks: Page 4 Cartoon: Copyright Casey Shaw/USA WEEKEND Magazine. Used with permission. Design and Layout by: Sam Pittard, UGA Printing Steve Brown Interim Associate Dean for Extension Deborah Murray Associate Dean for Extension and Outreach College of Family and Consumer Sciences Arch D. Smith State 4-H Leader Director of 4-H Departmental Publication 4-H FM-08 Printed Fall 2014 The University of Georgia and Ft. Valley State University, the U. S. Department of Agriculture and counties of the state cooperating. Cooperative Extension, the University of Georgia College of Agricultural and Environmental Sciences offers educational programs, assistance and materials to all people without regard to race, color, national origin, age, gender or disability. An Equal Opportunity/Affirmative Action/Veteran/Disability Institution Committed to a Diverse Work Force Partial funding for this publication provided by EFNEP Funds. Issued in furtherance of Cooperative Extension work, Acts of May 18 and June 30, 1914, The University of Georgia College of Agricultural and Environmental Sciences (CAES) and the U.S. Department of Agriculture cooperating. J. Scott Angle, Dean and Director, CAES Linda Fox, Dean, University of Georgia College of Family and Consumer Sciences 8