Eat& play The hawthorn way Hawks eWorkbook MEET HAWKA AND BLUEY

Me and my friend Bluey the Bupa mascot have filled out our profiles below so you can get to know us before we start. Once you have read ours, fill out your own profile on the next page.

NAME: Hudson ‘Hawka’ Knights HAIR COLOUR: Blonde EYE COLOUR: Brown WHEN I GROW UP I WANT TO BE: An AFL footballer MOST ADMIRED AFL PLAYERS: Cyril and Hey kids! FAVOURITE FOOD: Pasta (especially after a big match!) FAVOURITE SONG: Hawthorn theme song FAVOURITE TV SHOW: HawksTV We hope you’re excited about taking - I love trying out the games they play part in the Eat and Play the Hawthorn FAVOURITE HOLIDAY: Visiting Launceston when Hawthorn plays there Way program which is designed for kids LIKES: , kick-to-kick and watching that go to Move Well Eat Well schools. the Hawks train DISLIKES: Anyone touching my hair Me and my friend Bluey the Bupa mascot will be taking you through this eWorkbook which is full of fun activities for you to complete. Along NAME: Bluey the way you will learn important information HAIR COLOUR: Blonde EYE COLOUR: Brown that superstars like and WHEN I GROW UP I WANT TO BE: Healthy need to know to ensure they are fit and healthy. MOST ADMIRED AFL PLAYER: Luke Hodge FAVOURITE FOOD: Apples Have fun and I hope to see you next time the FAVOURITE SONG: We are the Champions Hawks are in Tassie! FAVOURITE TV SHOW: Sports, sports and more sports Hawka - I love practicing the different sport skills during the ad breaks FAVOURITE HOLIDAY: Trips to the beach or the mountains FAVOURITE SUBJECT AT SCHOOL: Sport LIKES: Keeping fit and hanging out with my friends THE AFL LOGO AND MASCOT LOGOS, EMBLEMS AND NAMES ON THIS PRODUCT ARE ALL TRADEMARKS OF, AND USED UNDER, LICENSE FROM THE DISLIKES: Spiders OWNER OF FOOTBALL LEAGUE BY WHOM ALL COPYRIGHT AND OTHER RIGHTS OF REPRODUCTION ARE RESERVED. 1. PUT A PHOTO OR A DRAWING OF YOURSELF HERE. About Me

Now it’s your turn to fill out your profile so we can get to know you!

NAME: HAIR COLOUR: EYE COLOUR: WHEN I GROW UP I WANT TO BE:

MOST ADMIRED AFL PLAYER: FAVOURITE FOOD: FAVOURITE SONG: FAVOURITE TV SHOW:

FAVOURITE HOLIDAY:

LIKES:

DISLIKES:

FAVOURITE SPORTS ACTIVITY: FAVOURITE ANIMAL:

FAVOURITE SUBJECT AT SCHOOL:

2. Hawks Healthy Eating Hub TAP INTO WATER

As well as eating the OCCASIONAL FOODS FIVE FOOD GROUPS right foods, one of the most important In addition to VEGETABLES things your body the five food GRAINS needs to function groups, there (CEREAL FOODS) well is water. Do are ‘occasional you know three foods’. Foods like quarters of your chips, chocolates body is made up of water? So and lollies don’t make sure you’re refilling your water have the goodies bottles at school! your body needs to grow and be healthy. Try and limit these foods Q. How many glasses of water to special occasions. should you drink every day? 1 2

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FRUIT A. At least five MEAT AND MEAT per day! ALTERNATIVES 3. DAIRY Building a Healthy Lunchbox Take the Lunchbox Quiz

Eating a variety of healthy foods is really important to fuel our bodies with Do you know eating a rainbow of different coloured energy so we can stay healthy and active. If we don’t eat the right food, our fruit and vegetables each day will help your body bodies will not have enough energy to grow up fit and strong! Every day you get all the goodies it needs? Here are some healthy should try to eat a variety of vegies and fruit. Check out my awesome Lunchbox lunchbox ideas which also incorporate all of the other Quiz to help you work out what foods you should be eating every day! food groups for you to try. 1) Tick the foods below that you think are examples of everyday foods: • Fresh fruit, dried fruit or fruit bread Chicken Yoghurt Nuts Doughnuts • Carrot, celery, cucumber or capsicum sticks Apples Carrots Fish Chocolate cake (you can even add some dip) 2) Different kinds of fruits and vegies give us lots of different nutrients so we need to eat a • Sandwiches, wraps or rolls rainbow of coloured fruits and vegies to make sure we don’t miss out on any! Can you (wholegrain/wholemeal bread) with salad name one fruit for each colour listed below? • Rice Cakes Red Yellow Orange • Tuna Green Purple White • Tinned baked beans and spaghetti Can you name one vegetable for each colour listed below? Red Yellow Orange • Yoghurt Green Purple White • Slices or cubes of cheese (reduced fat) 3) Hawthorn players drink water every day and need extra during training and when • Bottle of water playing matches. Why is it important to drink water every day? Try these and see how you feel! 4) List three foods an AFL player needs to eat every day to be healthy?

5) List three activities the Hawks players do to keep fit and healthy?

6) Biscuits, cakes and lollies are ‘occasional’ foods. Why?

7) What foods and drinks keep our body healthy?

4.

Fill in each day of the diary below to find out if you are getting enough fruit and vegetables, water, activity and sleep. Everyday aim for: Health and - 2 serves of fruit and 5 serves of vegetables activity - 5 glasses of water - 60 minutes of physical activity diary - no more than 2 hours of screen time - at least 9 hours of sleep

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HOW MANY DIFFERENT FRUIT AND VEGETABLES HAVE I EATEN?

HOW MANY GLASSES OF WATER DID I DRINK?

WHAT PHYSICAL ACTIVITY DID I DO AND HOW MUCH?

HOW MUCH TIME DID I SPEND WATCHING TV/PLAYING COMPUTER GAMES?

HOW MANY HOURS SLEEP DID I GET? 5. Get out and get active!

WHETHER IT’S PLAYING GAMES WITH FRIENDS AND FAMILY OR TAKING PART IN ORGANISED SPORT, PHYSICAL ACTIVITY IS GOOD HOW MUCH PHYSICAL ACTIVITY IS ENOUGH? FOR EVERYONE. Did you know that children should do at least one hour Moving more and sitting less has lots of benefits including: of physical activity every day that makes them huff and puff? Physical activity should be fun. What would make Healthy physical activity more fun at your school? heart

CAN YOU WALK OR RIDE TO SCHOOL?

Did you know that walking, riding and other wheeling activities are great ways to get the physical Making Promoting activity that you need each day? Walking and riding new healthy to get places is good for you and the environment. friends growth and Do many children walk or ride to your school? development

DO YOU LIKE WATCHING TV AND PLAYING Healthy VIDEO GAMES? brain Did you know that children should have no more Coordination than 2 hours of screen time each day? Screens are and movement important for school work but free time shouldn’t skills always mean screen time.

Builds strong Can you challenge your family to a screen free night muscles and bones each week and what activities could you do instead?

6. Bread case quiches (makes 12) Healthy snacks Ingredients • 12 slices wholemeal or wholegrain bread, crusts removed MAKE THESE SNACKS AT HOME FOR A TASTY LUNCH BOX TREAT! • ½ cup low fat milk • 2 eggs, lightly beaten Banana and sultana pikelets • 1 small onion, diced Ingredients • ½ tin creamed corn • 2 eggs • 1 small zucchini, grated • 2 tablespoons caster sugar • 50g lean ham, shredded • 1 tablespoon oil • ½ cup reduced fat cheese, grated

• 2 cups low fat milk Method • 1 cup wholemeal flour 1. Preheat oven to 180oC. • 1 ½ cups self-raising flour 2. Flatten each slice of bread with a rolling pin and press into • 1 large ripe banana, mashed a lightly greased non-stick 12-hole muffin tin. • ½ cup sultanas 3. Add onion, creamed corn, zucchini, ham and cheese to a

Method large bowl and mix together. 1. In a bowl beat the eggs, sugar and oil lightly with a fork. 4. Lightly beat eggs and milk together and stir through zucchini mix. 2. Add milk and stir. 5. Spoon mixture evenly into bread cases. 3. Add sifted flours to the bowl and beat until smooth. 6. Bake for 20-25min or until golden brown and set. 4. Add bananas and sultanas and mix until combined. 5. Heat a non-stick frypan and lightly spray with oil. Tip 6. Spoon tablespoons of mixture into the pan. Turn when bubbles • Change the flavour by using any vegetables you have on appear on the surface. Cook until golden brown. hand – try capsicum, grated carrot, mushrooms, spinach, leftover roasted pumpkin or sweet potato. Tip Which one is • You can also replace the ham with tinned tuna or leftover your favourite? • Change the flavour by replacing the banana and sultanas with roasted meat. 1 small grated apple and ½ cup chopped dates. 7. DESIGN A NEW CANTEEN MENU

Complete the activities below to design a new canteen menu that is fun and creative with the aim to improve the overall health of your school.

Tasks: • Use recipe books, magazines or the internet to find three healthy meals or snacks (make sure these include fruit and/or vegetables). Print or photocopy these and remember to not choose recipes high in fat, sugar or salt. • Invent your own catchy names for the meals that will persuade people to choose them. Use a joke or humour to make the menu fun. E.g. Barney Banana Smoothie • Select one of the three dishes/snacks and create an argument for why students should choose the healthy option. Write down a few points about why healthy foods like fruit or vegetables are good choices • Write a letter to your school canteen manager outlining the new healthy dishes, why they should be included in the menu and why one particular dish is good for our health. Make sure you attach the recipes. • Stuck for ideas? What about Fruit Friday or Taco Tuesday?

8. Food Find Player profiles

Meet some of the Coach: OE PAFRBWENOHTA Hawks team and Favourite food: RUYH IIESSUUTOT learn what they Seafood love to eat and (really love my yabbies!) PIPRNPSTEAKTEO the activities they Apple Favourite physical OHYTRNHHGAEGSE Orange like to do outside activity: Golf of footy. Alastair Clarkson TSWR KECEGRAPES Banana Grapes APPLEABAPR IGER Peach

Player: Grant Birchall TO IMELNW LNYSHS Pear Fish Favourite food: Ravioli OMDPUMEAANKFCT Eggs Favourite physical MT YARSPCNRBLGO Nuts activity: Basketball ANEKCIHCTATBMR Steak TRUHGOYRREBSAR Chicken Player: Yoghurt Favourite food: ON IONNVGOPPGNA Milk Berry smoothies LEEIEGNAROMGGC Cheese Grant Birchall Favourite physical OESOLAGAPEMEOS Carrot activity: Swimming Paul Puopolo Onion Mushroom Tomato Player: Celery Favourite food: Bupa Fun Avocado Thai beef salad Eggplant Favourite physical Fact! Peas activity: Surfing Did you know that orange Spinach does not rhyme with any Potato Player: other word? Luckily it’s a Mango tasty and healthy fruit! Favourite food: Strawberry Seafood Isaac Smith Favourite physical activity: Golf David Hale 9. Tassie Hawks are excited to be working with the Your school is a Move Well Eat Well school. Move Well Eat Well program that offers primary What does your school do to encourage healthy schools across Tasmania support and recognition for eating and physical activity? healthy eating and physical activity. Content in this eWorkbook supports Move Well Eat Well messages and will have you feeling fit and healthy in no time! To find out more about theMove Well Eat Well program and for healthy eating and physical activity information visit movewelleatwell.tas.gov.au

Visit your local Bupa retail centre: Launceston 110 Charles Street Hobart 130 Collins Street Eastlands Shop G34, Eastlands Shopping Centre Glenorchy Shop 55, Northgate Shopping Centre Call us on 134 135 or visit bupa.com.au

The Tasmanian Move Well Eat Well Award program is a State Government initiative. Design© State of Victoria, Australia. 10.