Leader Guide. Session 8. FOOD is Fuel. Lesson 1: Welcome Back & Recap (10 minutes) Lesson 2: FOOD Choices in Your Day (5 Minutes)

Leader Guide Session 8 FOOD is Fuel Lesson 1: Welcome Back & Recap (10 minutes) Lesson 2: FOOD Choices in Your Day (5 Minutes) Lesson 3: FOOD and MOOD Relay (10 Minutes) Lesson 4: Fitness Challenge Dance (5 Minutes) Lesson 5: Capture the FOOD (10 Minutes) Lesson 6: RECHARGE Your Body and Brain (5 minutes) Lesson 7: Closing (5 Minutes) 2017 Sanford Health. All rights reserved. sanfordfit.org fitclub 4Girls! Session 8 FOOD is Fuel 1

Session 8 - Leader Preparation Total Time 50 Minutes Welcome 10 Minutes Lesson Activities 35 Minutes Closing 5 minutes Session Objectives This session will reinforce the girls understanding of: FOOD being fuel for the body and brain. MOOD s influence on FOOD choices. The need to limit: o Eating foods high in sugar. o Drinking beverages high in sugar. This session will introduce the girls to: The need to plan to eat fit foods throughout their day. How to read a food label. Snacks Snacks Napkins Hand sanitizer for before and after snacks Garbage can/bag for snacks Water or bring throwaway cups for girls to fill up at a drinking fountain Handouts for Participants At the end of the session the girls will take home the following: One fit Challenge Card from the deck provided My fit FOOD Planner What s in Your FOOD? handout fitclub 4Girls! Session 8 FOOD is Fuel 2

Session 8 Leader Preparation Materials Needed Materials Provided with fitclub Kit o Leader Cue Cards (fit, RECHARGE, MOOD, FOOD, MOVE) o MOOD Leader Cards o MOVE Leader Cards o FOOD Leader Cards o RECHARGE Leader Cards o Reading a Label Cue Card o What s in Your FOOD? handout o My fit FOOD Planner handout o fit Challenge Cards (one printed for each participant) o My fit Thoughts (one printed for each participant) o Session 8 Talk Time! and Wrap it Up! Message Notes for Leader Cue Cards (pages 28-34) Materials Not Provided with fitclub Kit o Name tags one for each leader and participant (optional) o Attendance sheet o 4 pieces of paper (Write a time of day on each piece of paper: Breakfast, Lunchtime, Dinner Time, Snack Time) o 10 Cones or other place markers o 10 Mesh jersey s or another identifier o Container or Tape (for FOOD Leader Cards in Capture the Food activity) o Pencils or pens (one for each participant) o Timer or Stopwatch o CD player or other technology to play music (optional) o Fun, energetic music (optional) o Calming music (optional) o Weekly Incentive (optional) o Sheet Protector Leader Cue Cards To help facilitate the fitclub 4Girls lessons, review the Talk Time! and Wrap it Up! Message Notes for each lesson. Place Talk Time! and Wrap it Up! Message Notes for each lesson with the corresponding Leader Cue Card, back to back in the sheet protector. o Cue Card will be facing girls, note paper facing leader. fitclub 4Girls! Session 8 FOOD is Fuel 3

Lesson 1 Welcome Back & Recap Time 10 Minutes Activity Purpose The purpose of this lesson is to welcome the girls back to fitclub 4Girls and to review key messages that were covered in the last session of fitclub 4Girls. Objective In this activity girls will review: Key messages regarding MOOD and ways to motivate your MOOD that were covered in the last session of fitclub 4Girls. Materials Needed Name tags one for each leader and participant (optional) Attendance Sheet fit Leader Cue Card Snacks Napkins Hand sanitizer Garbage can/bag Lesson 1 Talk Time! and Wrap it Up! Message Notes (page 28) fitclub 4Girls! Session 8 FOOD is Fuel 4

Session 8 - Lesson 1 - MOOD Focus Welcome Back & Recap Welcome Welcome the girls to fitclub 4Girls, Session 8. Gather the girls to the center of the activity space. Hand out snacks and beverages to each girl to allow them to fuel up for fitclub 4Girls. Allow time for the girls to eat their snacks. Allow the girls to throw away their finished scraps from snacks, sanitize their hands if necessary and get ready for the next activity! Cue for Next Activity: Today we will learn more about making fit FOOD choices. Stand up and get in a circle so we can get started with our next activity. fitclub 4Girls! Session 8 FOOD is Fuel 5

Lesson 2 FOOD Choices in Your Day Time 5 Minutes Activity Purpose This activity reinforces: Avoid eating foods high in sugar. This activity introduces: The need to make a plan to eat fit foods throughout the day in order to fuel the body with healthy foods and drinks. Objectives In this activity girls will gain further understanding of: FOOD is fuel for the body and mind. Think Your FOOD - Is this a fit choice? Avoiding foods and drinks high in sugar. Water and milk being healthy drink choices. In this activity girls will gain an understanding of: The importance of making a plan to eat fit foods throughout the day. Materials Needed 4 pieces of paper with a time of day on each of the four sheets of paper: o Breakfast o Lunch Time o Snack Time o Dinner Time Pen or pencil Pen or Pencil FOOD Leader Cards FOOD Leader Cue Card Lesson 2 Talk Time! and Wrap it Up! Message Notes (page 29) Prepare the Activity Place a piece of paper in each corner of the activity area. fitclub 4Girls! Session 8 FOOD is Fuel 6

Session 8 - Lesson 2 Plan to eat fit foods in your day (choices) FOOD Choices in Your Day fitclub 4Girls! Session 8 FOOD is Fuel 7

Session 8 - Lesson 2 Plan to eat fit foods in your day (choices) Introduce the Activity Have girls continue to stand in a circle and walk in place. 1. Explain that this activity will help the girls learn about planning what they will eat throughout the day. 2. Give the girls the directions for the upcoming activity: a. There is one sheet of paper in each corner of the activity space: Breakfast Lunch Time Snack Time Dinner Time b. Each girl will draw a FOOD Leader Card. c. You will yell out a time of the day: Breakfast Lunch Time Snack Time Dinner Time d. If a girl has a food she would eat at that time of the day called out she will run to that time of day paper and walk in place while the other times of day are called out. e. When all four times of the day have been called out and all girls have selected a time of day to stand by, you will select one of the times of day groups to review their food choices. f. For the chosen group of girls tell the: Red light food choices to sit. Yellow light food choices to walk in place as you count to five. Green light food choices to run in place as you count to five. g. Next, the group of girls decide what green or yellow light food on the FOOD Leader Cards they would choose to eat at that time of day. The girl with the chosen FOOD Leader Card will step out in front of the group and walk in place until all times of day have been completed. The rest of the group of girls walk in place where they are standing. h. You will repeat the process of each time of day group. i. When a FOOD Leader Card has been chosen for each time of day you will lead the girls in yelling out their fit FOOD plan for the day. When you point at each group, the girls are to yell out the food on the FOOD Leader Card they chose. o At breakfast I will eat. o At lunch time I will eat ). o At snack time I will eat ). o At dinner time I will eat ). j. Then all girls will yell out together, We have a fit FOOD plan for our day! fitclub 4Girls! Session 8 FOOD is Fuel 8

Session 8 - Lesson 2 Plan to eat fit foods in your day (choices) Do the Activity 1. Have the girls draw a FOOD Leader Card. 2. Yell out a time of day. a. Breakfast b. Lunch time c. Snack time d. Dinner time 3. If a girl has a food she would eat at that time of the day, she runs to the paper and walks in place by the paper. 4. When all four times of the day have been called out and all girls have selected a time of day to stand by, you will select one of the times of day groups to review their food choices. 5. Tell the: a. Red light food choices to sit. b. Yellow light food choices to walk in place as you count to five. c. Green light food choices to run in place as you count to five. 6. The chosen group will pick a green or yellow light food they would eat at that time of day. This girl steps out in front of the group and walks in place. 7. The rest of the girls in the group continue to walk in place. 8. Repeat steps 4-7 for each time of day. 9. Lead the girls in yelling out their fit FOOD plan for the day. a. At breakfast I will eat. b. At lunch time I will eat ). c. At snack time I will eat ). d. At dinner time I will eat ). 10. Lead the girls in yelling out together, We have a fit FOOD plan for our day! fitclub 4Girls! Session 8 FOOD is Fuel 9

Session 8 - Lesson 2 Plan to eat fit foods in your day (choices) Wrap it Up! Message Check if you know fit 1. ASK: What is the best drink choice you can make? 2. ANSWER: Water or milk. Remember to be fit Plan your fit FOOD for the day. Be fit Drink water when you get home after school today. Cue for Next Activity: Now it is time to learn more about how our MOOD influences what we eat and how much we eat. Get in a circle and start walking in place as we get ready to learn about our next activity. fitclub 4Girls! Session 8 FOOD is Fuel 10

Time 10 Minutes Lesson 3 FOOD and MOOD Relay Activity Purpose This activity reinforces: How MOOD influences why one eats and how much one eats. Eat when you are hungry This activity introduces: The concept of being aware of how much you eat. Eat one serving. Objectives In this activity girls will gain further understanding of: MOOD s influence on FOOD choices. MOOD s influence on why you eat and how much you eat. Eat because you are hungry. In this activity girls will gain an understanding of: Know how much you are eating. Eat one serving. o Eat out of a separate bowl, not out of the bag or box. Materials Needed MOOD Leader Cards FOOD Leader Cards Cones or other boundary markers Timer or Stopwatch MOOD Leader Cue Card Lesson 3 Talk Time! and Wrap it Up! Message Notes (page 30) Prepare the Activity Have girls stand in a circle and walk in place while they wait for the activity to be set up. Set up the activity area with 2 cones on the opposite side of the start line. o One cone will have MOOD Leader Cards face down behind it. o One cone will have FOOD Leader Cards face down behind it. fitclub 4Girls! Session 8 FOOD is Fuel 11

Session 8 - Lesson 3 MOOD influences FOOD choices FOOD and MOOD Relay Introduce the Activity Have girls continue to stand in a circle and walk in place. 1. Explain that this game will help everyone learn about how our MOOD affects our FOOD choices. 2. Give the girls the directions for the upcoming activity. a. This game is played like a relay. b. You will split the girls up into 2 lines, facing the cones at the opposite end. c. While the girls are waiting in line to play, they walk in place. d. The goal of this game is for each girl to get one FOOD Leader Card and one MOOD Leader Card. e. Each girl will have a turn to run to each of the cones at the opposite side of the room to get one MOOD Leader Card and one FOOD Leader Card. f. When you yell, Go : The girl at the beginning of each line runs to get a Leader Card by the cone directly in front of her. When she gets the Leader Card she runs back, slaps the hand of the next girl in her team s line, and goes to the back of the opposite team s line and holds onto the Leader Card in her hand. When her turn comes up in the opposite team s line, she will run to get a Leader Card by the cone in front of her. She runs back and slaps the hand of the girl in front of the line and goes to the back of her team s line and walks in place as she holds onto both of her Leader Cards. g. You will yell, Stop! when all girls have two Leader Cards. h. You will call on some girls to talk about the MOOD and FOOD Leader Cards they have in their hands. Ask them, What is your MOOD? Would (name of MOOD on girl s Leader Card) make you want to eat the FOOD that you have? i. Finish the activity by leading the girls in yelling out, Don t let your MOOD choose your FOOD! fitclub 4Girls! Session 8 FOOD is Fuel 12

Session 8 - Lesson 3 MOOD influences FOOD choices Do the Activity 1. Split the girls in 2 lines facing the cones. a. The girls walk in place while they wait their turn in the game. 2. Yell, Go! 3. The girls at the front of each line run to get a Leader Card by the cone in front of them. 4. The girls run back, slap the hand of the next girl in line, and go to the back of the opposite team s line. 5. When each girl s turn comes up in the opposite team s line, she will run to get a Leader Card by the cone in front of her. 6. The girls run back, slap the hand of the next girl in line, and go to the back of their team s line and walk in place. 7. When all of the girls have both Leader Cards, yell, Stop! 8. Call on some girls and talk about what their MOOD and FOOD Leader Cards. a. What is your MOOD? b. Would (name of MOOD on girl s Leader Card) make you want to eat the FOOD that you have? 9. Lead all girls in yelling, Don t let your MOOD choose your FOOD! Wrap it Up! Message Check if you know fit 1. ASK: What can you do to know how much to eat or drink? 2. ANSWER: Eat out of a bowl, not a bag or a box. Remember to be fit Don t let your MOOD trick you into eating when you are not hungry. Be fit Next time you grab a bag of snack food, pour 1 serving into a bowl. Cue for Next Activity: Now it is time to get moving. Get in a circle and start walking in place as we get ready to do our next activity. fitclub 4Girls! Session 8 FOOD is Fuel 13

Time 5 Minutes Lesson 4 Fitness Challenge Dance Activity Purpose This activity reinforces: FOOD is fuel to MOVE one s body. Using the stoplight tool to pick good fuel (green light foods) for one s body. Drinking water and milk. Objectives In this activity girls will gain further understanding of: The need to eat healthy foods to fuel your body to MOVE. Green light foods are the best fuel for your body. Milk and water are green light drink choices. Materials Needed CD player or other technology to play music (optional) o Fun, energetic music (optional) MOVE Leader Cards MOVE Leader Cue Card Lesson 4 Talk Time! and Wrap it Up! Message Notes (page 31) Prepare the Activity Have the player and music needed for this activity accessible and ready to play. fitclub 4Girls! Session 8 FOOD is Fuel 14

Session 8 - Lesson 4 FOOD is Fuel to MOVE Fitness Challenge Dance Introduce the Activity Have girls continue to stand in a circle and walk in place. 1. Explain that this activity will help the girls learn about fun ways to MOVE in their day. 2. Give the girls the directions for the upcoming activity. a. Tell the girls they are going to design fit dances. b. Four girls will draw a MOVE Leader Card from the MOVE Leader Card deck. c. You will put these four movements in an order to make a fitness dance for the group to do. If a girl draws a You Choose, she will pick her favorite movement to use in the dance. d. fit dance example: Run in Place (8 Seconds {8 counts}) Jumping Jacks (Do 10 {10 counts}) Push Ups (Do 4 {4 counts}) Do High Knees (Do 8 {8 counts}) e. Everyone will do this dance to the beat of the music for 1 minute. f. At the end of each dance everyone will yell, I will MOVE. fitclub 4Girls! Session 8 FOOD is Fuel 15

Session 8 - Lesson 4 FOOD is Fuel to MOVE Do the Activity 1. Have four girls pick a MOVE Leader Card. 2. Design the dance based on the MOVE Leader Cards chosen. a. Lay the Leader Cards in front of you on the floor to lead the girls in the dance. 3. Let the girls know what the dance will be based on the Leader Cards drawn. 4. Set a timer for 1 minute. 5. Lead the girls in the dance following the sequence the MOVE Leader Cards have been put in on the floor. 6. When time is up the girls yell, I will MOVE! 7. The girls will march in place while four more Leader Cards are drawn. 8. Choose four new girls to draw from the MOVE Leader Card stack to create another fit dance. 9. Continue this process of designing dances until the allotted time is up. Wrap it Up! Message Check if you know fit 1. ASK: What food gives you energy to MOVE? 2. ANSWER: Refer to green light FOOD Leader Cards for appropriate answers. Remember to be fit Just like cars need good fuel to run, your body needs healthy foods to MOVE. Be fit When you get home from school, choose a green light food for your snack. we Cue for Next Activity: Let s get ready to capture some fit foods. Get in a circle and start walking in place as get ready to learn about our next activity. fitclub 4Girls! Session 8 FOOD is Fuel 16

Lesson 5 Capture the FOOD Time 10 Minutes Activity Purpose This activity reinforces: Knowing the serving size to know how much you should eat. This activity introduces: The concept of reading a label as a tool to o Know serving sizes o Avoid/limit eating foods high in sugar and fat content. Objectives In this activity, girls will gain further understanding of: Being aware of how much you are eating. Reading a label to know what makes up one serving. In this activity, girls will gain an understanding of: Using a food label as a tool to know what the sugar and fat content is in a food/drink. Materials Needed FOOD Leader Cards 10 Mesh jerseys or another identifier 10 Cones or other place markers Container or Tape for FOOD Leader Cards Timer or Stopwatch FOOD Leader Cue Card Reading a Label Cue Card Lesson 5 Talk Time! and Wrap it Up! Message Notes (page 32) Prepare the Activity Set up the activity space and include the following areas: Two territories o One side for each group of girls. o Place a container for the Captured FOOD Leader Cards in each territory o Place the FOOD Leader Cards flipped upside down in the middle in both teams territory. A jail o This should be a neutral location. fitclub 4Girls! Session 8 FOOD is Fuel 17

Session 8 - Lesson 5 Read the label - Know what s in your FOOD Capture the FOOD Talk Time! Have the girls sit in a circle while reviewing the fit lesson points. Your body and mind need healthy foods to grow, think and MOVE. Note: Use the Reading a Label Cue Card for the following Talk Time points. You can read the food label to know if the food is healthy for you. Look for 3 things when you read the label to be sure you are fueling up with healthy foods. o Serving Size know how much to eat. o Too much fat There are two kinds of fats to look for. o Trans fat look for 0 grams o Saturated fat look for less than 5% Daily Value o Sugar Beware if sugar is listed in the first 3 ingredients: o Look for the word sugar or a word ending in ose. Use the leader Reading a Label Cue Card to show the girls the three main things to look for on a food label fitclub 4Girls! Session 8 FOOD is Fuel 18

Session 8 - Lesson 5 Read the label - Know what s in your FOOD Introduce the Activity Have girls continue to stand in a circle and walk in place. 1. Explain that this activity will help the girls learn about what foods give you fit fuel for your day. 2. Give the girls the directions for the upcoming activity. a. Tell the girls that this game is similar to Capture the Flag except that the girls are capturing FOOD Leader Cards. Each team is to try and capture the FOOD Leader Cards in the center of the activity area and keep the captured Leader Cards in their territory. b. You will split the girls into 2 teams. Each team has their own side (territory) of the activity area. Hand out the mesh jerseys or other identifier to one team and ask them to put on the identifier. c. Each team will try to capture the FOOD Leader Cards in the middle of the activity area. Each territory has a place to put the captured FOOD Leader Cards (explain where you have designated this spot/container to be). When you yell, Go, both teams will try to capture the FOOD Leader Cards in the middle of the activity area. When a FOOD Leader Card is captured it is placed in the capture spot in the team s territory. o Note: A girl can only capture one Leader Card at a time. d. Once all of the Leader Cards are gone from the center, you will yell, Stop! e. Next the girls will try to get the FOOD Leader Cards from each other s capture spot. There is a jail (explain where you have designated this spot to be). When you yell, Capture the FOOD! the girls will try to get the FOOD Leader Cards from each other s capture spot. If a girl gets tagged trying to get a Leader Card that is in the other team s territory, she will be put in jail. o She can get out of jail by telling the fitclub leader a healthy way to RECHARGE in her day. f. The game is played for a total of 6-7 minutes. g. When the game is over, the team with the most green light FOOD Leader Cards wins. fitclub 4Girls! Session 8 FOOD is Fuel 19

Session 8 - Lesson 5 Read the label - Know what s in your FOOD Do the Activity 1. Split the girls into two teams. a. Provide a way for the two teams to be easily identified. Things to consider using: 2 different colored mesh jerseys. 2 different colored ribbons or rubber bands for arm bands. Colored tape on some shirts; not on others. b. Ask the girls to put on their team identifier. 2. Set the timer for 6 minutes. 3. Yell, Go. 4. The girls begin to capture the FOOD Leader Cards from the center of the room (one Leader Card at a time) and put the Leader Cards in the team s capture spot. 5. When all the FOOD Leader Cards have been captured from the center of the space yell out, Stop! and then, Capture the FOOD! 6. The girls will now begin to run into the other team s territory and attempt to steal the other team s FOOD Leader Cards. a. If a girl is tagged in the other team s territory she goes to jail. If she is holding a FOOD Leader Card, she leaves the Leader Card in the territory. b. The girl can get out of jail by telling the fitclub leader a healthy way to RECHARGE in her day. 7. The team with the most green light FOOD Leader Cards in their territory when the time is up wins. Wrap it Up! Message Check if you know fit 1. ASK: What is one ingredient to check when you read a label? 2. ANSWER: Sugar or fat. Remember to be fit You can read food labels to know what you are eating and how much to eat. Be fit Check the label before you take a bite or drink. Too much sugar? Too much fat? Make another choice. Get Cue for Next Activity: in a circle and start walking in place as we get ready to RECHARGE. fitclub 4Girls! Session 8 FOOD is Fuel 20

Lesson 6 RECHARGE Your Body and Brain Time 5 Minutes Activity Purpose This activity reinforces: The awareness that the brain can miscue you to eat when you are really tired. Ways to RECHARGE when you are tired versus eating. Objectives In this activity girls will gain further understanding of: Being aware of and reading hunger cues. Ways to RECHARGE. Materials Needed CD player or other technology to play music (optional) o Calming music (optional) RECHARGE Leader Cards RECHARGE Leader Cue Card Lesson 6 Talk Time! and Wrap it Up! Message Notes (page 33) fitclub 4Girls! Session 8 FOOD is Fuel 21

Session 8 - Lesson 6 FOOD & RECHARGE - Hunger Cues RECHARGE Your Body and Brain Introduce the Activity Ask the girls to stand in a large circle and provide an arm length between each other to allow enough room for stretching. 1. Explain that this activity will introduce ways to RECHARGE their body and brain and why it is important. 2. Give the girls the directions for the upcoming activity. a. You will stand in the center of the circle and tell the girls: They are going to do some breathing and stretching to RECHARGE their energy. Three girls will draw a RECHARGE Leader Card. After the Leader Cards are drawn, you will lead the girls in doing each movement shown on the RECHARGE Leader Card. b. Ask the girls to continue doing the three RECHARGE movements at their own pace while you review the Talk Time! lesson points. Do the Activity 1. Have the girls close their eyes and take 3 deep breathes. a. This will allow them to calm down after the previous activity and concentrate on the RECHARGE activity. 2. Choose three participants and have each draw one RECHARGE Leader Card. 3. Demonstrate how to do the movement on each Leader Card. 4. The girls do the three RECHARGE movements as they desire while you, the leader, review the Talk Time! lesson points. 5. If time allows, this would be a great opportunity to also read the RECHARGE fit tips on the Leader Cards and use the Leader Prompt to explain the reason the fit tip matters. fitclub 4Girls! Session 8 FOOD is Fuel 22

Session 8 - Lesson 6 FOOD & RECHARGE - Hunger Cues Wrap it Up! Message Check if you know fit 1. ASK: Sometimes you may be tired not hungry. What should you do? 2. ANSWER: RECHARGE. Remember to be fit Sometimes our brain tricks us into thinking we are hungry, when we really just need to RECHARGE. Be fit Feeling a little bit sluggish after school? Take 5 minutes and stretch with some deep breaths to RECHARGE. Cue for Next Activity: We re almost done with fitclub for the day! It s time to take a fit challenge for this week. Ask the girls to remain seated in a large circle. fitclub 4Girls! Session 8 FOOD is Fuel 23

Lesson 7 Closing Time 5 Minutes Activity Purpose This activity provides a time to recap the main fit messages introduced during fitclub 4Girls and to challenge the girls to make one fit choice throughout the next week. This activity will also allow the leader to gain an awareness of what the girls have learned in fitclub 4Girls during this session with the use of the My fit Thoughts worksheet. This activity reinforces: o Challenging the girls to make a fit choice every day in the coming week. o The fitchant. o Using the fitchant to do the fit-check. Objectives In this activity girls will gain further understanding of: How to plan to make fit FOOD choices in your day. Read a label to know: o How much to eat. o What is in a FOOD. Limit the amount of sugar you eat. Materials Needed fit Challenge Cards My fit Thoughts worksheet for each participant Pen or pencil for each participant fit Leader Cue Card My fit FOOD Planner What s in Your FOOD? handout Lesson 7 Talk Time! and Wrap it Up! Message Notes (page 34) fitclub 4Girls! Session 8 FOOD is Fuel 24

Session 8 - Lesson 7 - FOOD & fit Focus Closing Check for Readiness Activity - My fit Thoughts 1. Thank the girls for doing a great job at fitclub today. 2. Hand out a pen or pencil to each participant. 3. Tell the girls you want to know their thoughts about fitclub today. 4. You will be giving them a My fit Thoughts paper to fill out and return to you. 5. You will read the questions and they can write their answers. 6. Hand out the My fit Thoughts for each girl to complete. a. Read the questions to the girls: What fit piece did you like learning about today? o Participants will circle their answer (RECHARGE, MOOD, FOOD or MOVE) Write down one thing you learned about the fit piece you circled in question #1. Write down one fit thing you plan on doing this week. How easy or difficult do you think it will be to complete the one fit thing from question #3 this week? o Participants will circle their answer (Super Easy, Easy, Doable, Hard Really Hard) b. Allow 2 minutes for the girls to complete the My fit Thoughts paper. c. When the girls are finished, ask them to return their completed My fit Thoughts paper to you. Fill in session information in the Leader Use Only box. fitclub 4Girls! Session 8 FOOD is Fuel 25

Session 8 - Lesson 7 - FOOD & fit Focus fit tip Challenge - fit Challenge Tracker 1. After the girls turn in their My fit Thoughts paper, have the girls draw a fit Challenge Card from the fit Challenge Card deck. 2. Explain to the girls that the fit Challenge Card is meant to be taken home and used throughout the week to challenge them to make a fit choice every day. 3. Show the girls where the fit Challenge is on the card. 4. If they do the fit Challenge on the card during the day they can mark the day s box with an X. 5. Tell the girls to keep their fit Challenge Card in a place where they will see it each day. This will help remind them to do their challenge. fit-check Reminder 1. Remind the girls to do the fit-check and to talk themselves into making time to RECHARGE in their days. a. fit-check is about doing 3 things when making a choice: 1) Check Your RECHARGE 2) Check Your MOOD 3) Choose to make a fit choice b. You can use the fitchant to remember to do the fit-check. Think fit Check Your RECHARGE Check Your MOOD Be fit Choose to make a fit choice fitclub 4Girls! Session 8 FOOD is Fuel 26

Session 8 - Lesson 7 - FOOD & fit Focus Handouts 1. One fit Challenge Card for each girl. 2. My fit FOOD Planner. a. Explain that this planner can be used to plan your healthy food choices in your day. b. To make your fit FOOD plan, write one fit food in each box: In the morning At school After school In the evening a. Post your fit FOOD plan where you can see it to remind yourself of the FOOD choices you will make in your day. 3. What s in Your FOOD? a. Explain that the What s in Your FOOD? handout is to remind you of what to look for when reading a food label. Serving Size know how much to eat Sugar Beware if sugar is listed in the first 3 ingredients: o Look for the word sugar or a word ending in ose. Too much fat There are two kinds of fats to look for: o Trans fat look for 0 grams o Saturated fat look for less than 5% Daily Value b. Keep this handy and check the food label when grabbing for a snack. Wrap it Up! Message Do the fitchant! Remember to be fit Remember to take care of you Think fit to be fit. Be a healthy you! Closing Do the fitchant (Think fit. Be fit!) Think fit Be fit! fitclub 4Girls! Session 8 FOOD is Fuel 27

Use with Leader Cue Card: fit Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 1 Focus: fit Welcome Back & Recap Talk Time! fit Recap Review what was learned last session: Your MOOD is influenced by people and things all day long. Be smart. Don t let others talk you into non-fit choices. When you are in an I won t make a fit choice MOOD you need to turn your MOOD around to an I will make a fit choice MOOD. 1. Know your MOOD. 2. Stop and think about your choice. 3. Turn your MOOD around. 4. Make a fit choice. Your MOOD influences: o What foods you eat o Your desire to MOVE RECHARGE helps you have the energy to motivate your MOOD. You can do a fit-check anywhere and anytime in the day before making a choice. No Wrap it Up! Message Wrap it Up! Message fitclub 4Girls! Session 8 FOOD is Fuel 28

Use with Leader Cue Card: FOOD Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 2 Focus: FOOD FOOD Choices in Your Day Talk Time! You make FOOD choices throughout your day. Think your FOOD before you choose. Is this FOOD a fit choice? Avoid eating high sugar snacks like candy. o Eat fruits instead. Avoid drinking beverages high in sugar; drinks like soda pop. o Drink water instead. Think Your FOOD. Plan and make healthy food choices for: o Breakfast o Lunch o Snack o Dinner Wrap it Up! Message Check if you know fit 1. ASK: What is the best drink choice you can make? 2. ANSWER: Water or milk. Remember to be fit Plan your fit FOOD for the day. Be fit Drink water when you get home after school today. fitclub 4Girls! Session 8 FOOD is Fuel 29

Use with Leader Cue Card: MOOD Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 3 Focus: MOOD FOOD and MOOD Relay Talk Time! Your MOOD influences why you eat. Your MOOD influences how much you eat. Eat when you are hungry. o Don t let your MOOD trick you into eating when you are not hungry. It is easy to eat too much when you eat out of a bag or box (e.g. snack foods like crackers, pretzels, chips). o Pour one serving into a bowl. Know how much you are eating. Wrap it Up! Message Check if you know fit 1. ASK: What can you do to know how much to eat or drink? 2. ANSWER: Eat out of a bowl, not a bag or a box. Remember to be fit Don t let your MOOD trick you into eating when you are not hungry. Be fit Next time you grab a bag of snack food, pour 1 serving into a bowl. fitclub 4Girls! Session 8 FOOD is Fuel 30

Use with Leader Cue Card: MOVE Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 4 Focus: MOVE Fitness Challenge Dance Talk Time! Just like a car, your body needs good fuel for you to MOVE in your day. Fuel your body with healthy foods to have energy to MOVE. o Choose green light foods. o Choose water. o Choose low-fat milk. Wrap it Up! Message Check if you know fit 1. ASK: What food gives you energy to MOVE? 2. ANSWER: Refer to green light FOOD Leader Cards for appropriate answers. Remember to be fit Just like cars need good fuel to run, your body needs healthy foods to MOVE. Be fit When you get home from school, choose a green light food for your snack. fitclub 4Girls! Session 8 FOOD is Fuel 31

Use with Leader Cue Card: FOOD Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 5 Focus: FOOD Capture the FOOD Talk Time! Your body and mind need healthy foods to grow, think and MOVE. Note: Use the Reading a Label Cue Card for the following Talk Time points. You can read the food label to know if the food is healthy for you. Look for 3 things when you read the label to be sure you are fueling up with healthy foods. o Serving Size know how much to eat. o Too much fat There are two kinds of fats to look for. o Trans fat look for 0 grams o Saturated fat look for less than 5% Daily Value o Sugar Beware if sugar is listed in the first 3 ingredients: o Look for the word sugar or a word ending in ose. Wrap it Up! Message Check if you know fit 1. ASK: What is one ingredient to check when you read a label? 2. ANSWER: Sugar or fat. Remember to be fit You can read food labels to know what you are eating and how much to eat. Be fit Check the label before you take a bite or drink. Too much sugar? Too much fat? Make another choice. fitclub 4Girls! Session 8 FOOD is Fuel 32

Use with Leader Cue Card: RECHARGE Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 6 Focus: RECHARGE RECHARGE Your Body and Brain Talk Time! RECHARGE gives you energy to MOVE and think. Sometimes our brain tricks us into thinking we are hungry, when we really just need to RECHARGE. Stop and think Am I hungry or am I tired? If you are tired Choose to RECHARGE instead of eating. o Roll your shoulders and take some deep breaths. o Listen to calm music. Wrap it Up! Message Check if you know fit 1. ASK: Sometimes you may be tired not hungry. What should you do? 2. ANSWER: RECHARGE. Remember to be fit Sometimes our brain tricks us into thinking we are hungry, when we really just need to RECHARGE. Be fit Feeling a little bit sluggish after school? Take 5 minutes and stretch with some deep breaths to RECHARGE. fitclub 4Girls! Session 8 FOOD is Fuel 33

Use with Leader Cue Card: fit Talk Time! & Wrap it Up! Message Notes Session: 8 Lesson: 7 Focus: fit Closing Talk Time! Fuel your mind and body with good fuel make healthy food and drink choices. Think Your FOOD. Have a plan about what you will eat in your day. o Avoid high sugar drinks like soda pop drink water instead. o Avoid high sugar snacks like candy eat fruits instead. Know how much you are eating. o Eat out of a bowl, not out of a bag or box. Read the label to know: o How much to eat. o What s in your food. Remember to be fit Remember to take care of you Think fit to be fit. Be a healthy you! Closing Do the fitchant (Think fit. Be fit!) Wrap it Up! Message fitclub 4Girls! Session 8 FOOD is Fuel 34