Child Booklet 1 2 Child Booklet 2 6 Child Booklet 3 10 Child Booklet 4 13 Child Booklet 5 19 Child Booklet 6 23 Child Booklet 7 26 Child Booklet 8 31 Child Booklet 9 35 Child Booklet 10 39 Child Booklet 11 43 Child Booklet 12 47 Child Booklet 13 52 Parent Booklet 1 55 Parent Booklet 2 62 Parent Booklet 3 66 Parent Booklet 4 70 Parent Booklet 5 77 Parent Booklet 6 86 Parent Booklet 7 90 Parent Booklet 8 95 Parent Booklet 9 99 Parent Booklet 10 104 Parent Booklet 11 108 Parent Booklet 12 115 Parent Booklet 13 120 Burnet, D. L., Plaut, A. J., Wolf, S. A., Huo, D., Solomon, M. C., Dekayie, G., Quinn, M. T., Lipton, R., & Chin, M. H. (2011). Reach-Out: A Family-Based Diabetes Prevention Program for African American Youth. Journal of the National Medical Association, 103(3), 269–277. https://doi.org/10.1016/S0027-9684(15) 30290-X

Dr. Burnet’s work was supported by a National Institutes of Health (NIH) Career Development Award (K23 DK064073-01). Dr. Chin was supported by an NIH Midcareer Investigator Award in Patient-Oriented Research (K24 DK071933). The work in this study was additionally supported by the General Clinical Research Center (M01 RR000055) and the Chicago Diabetes Research and Training Center (P60 DK20595). For more information, contact Deborah L. Burnet ([email protected]).\

These materials are a part of the Compendium of Culturally and Linguistically Tailored Resources for Type 2 Diabetes Prevention, assembled by NORC at the University of Chicago under contract with the Centers for Medicare & Medicaid Services Office of Minority Health. Children’s Booklet One

Kick-off!

This week you will:

 Learn about the REACH-OUT program.

 Discuss the benefits of a healthy lifestyle.

 Play the Healthy Eating Pyramid Relay Game.

 Get to know your own habits better.

 Set a goal to pay attention to your habits this week.

All about REACH-OUT! REACH-OUT is a program that is designed for children and families who are interested in learning about healthy eating habits and physical activity. Each week we’ll meet to share experiences and learn new skills related to healthy eating and physical activity.

Some of the REACH-OUT sessions will focus on healthy eating; others will focus on activity. You’ll learn how to make your own choices about the foods you eat and the activities you do. Your parents, the group leaders, and other kids in the group will be there to support you, but you’ll make changes at your own pace—only you know what feels right for you!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

The REACH-OUT Sessions:

Each of the 14 weekly REACH-OUT sessions contains information and activities that give you the skills and motivation to make healthy choices about your food and activities. We’ll also try new foods and exercises, play games and go on fieldtrips— who says you can’t learn new stuff and have fun at the same time!

Here’s what we’ll be doing in the first 7 sessions:

Week 1: Kick-off! We’ll get to know each other, and we’ll play the Healthy Eating Pyramid Game.

Week 2: Physical Activity. You’ll get the low-down on physical activity, and you’ll set an activity goal for yourself. Then we’ll play a game called “A Cool Wind Blows”

Week 3: The Store Tour. We will take a tour of the grocery store and learn what is really in some of our favorite foods.

Week 4: Daily Activities. You will look at how you spend your day and what kinds of activities you do. Then we’ll get kicking with some karate!

Week 5: Happy Medium and the Environment—it’s all around you. You’ll perform skits for your parents! We’ll discuss how your environment—your friends, your neighborhood, and even TV commercials affect the choices you make.

Week 6: We Got the Beat! You will learn about cardiovascular endurance and aerobic exercise. You will learn how to take your pulse. Then we’ll get our hearts beating with some swimming!

Week 7: Go, Grow, Glow! You will learn what foods keep you going, growing and glowing healthy! We’ll play games that will help you see how certain ingredients “hide” in your food!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Healthy Eating Pyramid

Remember:

 Variety – ALL foods can be part of a healthy diet!

 Moderation is key—fill up on foods low on the pyramid first!

Tip of the week: SaveSi zsomee U money!p Yo u Bringr N uant apple,ritio banana,n! grapes or

carrots to eat after school instead of buying chips in the vending machine.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Size Up Your Nutrition!

1. Yesterday, how many times did you eat fruit? 0 1 2 3 4 5 6 or more

2. Yesterday, how many times did you eat vegetables like salad or carrots or greens? 0 1 2 3 4 5 6 or more

3. Yesterday, how many times did you eat snacks such as chips, cookies, donuts, pie, cake or candy? 0 1 2 3 4 5 6 or more

4. Yesterday, how many times did you drink juice, soda pop like Pepsi, Kool Aid, punch like Hawaiian Punch, or sports drinks like Gatorade? 0 1 2 3 4 5 6 or more

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 117

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Children’s Booklet Two

Physical Activity

This week you will:

 Get to know your own activity habits better.

 Set a family goal to increase your physical activity this week.

 Play a game

Physical Activity vs. Exercise – what’s the difference?

Physical activity is any activity where you use your muscles to move around, and physical activity burns up some energy. Things like shoveling snow or walking to the bus stop are considered physical activity.

Exercise is a special kind of physical activity: exercise is a structured and planned form of physical activity – for example, playing a game like basketball with rules, a time limit and a scorekeeper.

Remember: Both exercise and physical activity will help improve your health and fitness! Physical Activity – what’s so great about it?

Some people think that physical activity has to be very vigorous—they think it doesn’t count if they are not jogging five miles a day or lifting weights at the gym.

But physical activity doesn’t have to be complicated or expensive!

All physical activities have a lot of great benefits.

 It is fun!

 It makes your body feel good!

 It makes you feel good about yourself—it improves your self-esteem!

 It relieves stress.

 It’s great to do with friends.

 It helps build strong bones and muscles.

 It keeps you healthy now.

 It keeps you healthy as an adult.

 It may help to prevent certain diseases like diabetes and heart disease.

Remember: Any physical activity is better than none!

Tip of the week: Try this! Do 5 sit-ups during every commercial break during your TV time.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

Circle Your Favorites!

Circle in red the ones you like! Circle in green the ones you’d like to try!

Acrobatics Four Square Participating in PE Stickball Aerobics Golf class Stretching Archery Gymnastics Participating in Surfing Badminton Hackey Sack recess Swimming Ballet Handball Ping-pong Tae Bo Baseball Hiking Pull Ups Taekwondo Basketball Hopscotch Push Ups T’ai Chi Baton Twirling Horseback Riding Racquetball Tag Bicycling Household Chores Raking leaves Tap Dancing Boogie Boarding Hula Hooping Rock Climbing Tennis Bowling Hurdling Roller Hockey Tetherball Calisthenics Ice Hockey Roller Skating Tobogganing Canoeing Figure Skating Rowing Track and Field Catch Inline Skating Rugby Tumbling Cheerleading Jai Alai Scooters Ultimate Frisbee Chin Ups Javelin Scuba Diving Volleyball Clogging Judo Shot Put Walking Cricket Jump Rope Shoveling Snow Walking the dog Croquet Karate Sit Ups Washing the car Curling Kickball Skateboarding Water Polo Dancing Kickboxing Ski Jumping Water Skiing Discus Lacrosse Skin Diving Weightlifting Diving Line Dance Sledding Working in the Double Dutch Logging Snowboarding garden Drill Team Lunges Snow Skiing Wrestling Fencing Martial Arts Snorkeling Yoga Field Hockey Mountain Biking Soccer Dancing to your Fishing Mountain Climbing Softball favorite music Flag Football Mowing the lawn Square Dancing Other activities? Football Paddleball Squash Frisbee Step Team

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Size Up Your Fit Time!

Think about your day yesterday. How much time did you spend… Activity Minutes Walking

Running

Climbing Stairs Jumping Rope

Playing Sports Any other physical activity? Like biking, scooter, skating, hiking, sledding, tag, soccer, sit-ups, hopscotch, weightlifting, swimming, hockey, roller-blading?

Now think about a regular Saturday or Sunday. How much time do you usually spend… Activity Minutes Walking

Running

Climbing Stairs Jumping Rope Playing Sports Any other physical activity? Like biking, scooter, skating, hiking, sledding, tag, soccer, sit-ups, hopscotch, weightlifting, swimming, hockey, roller-blading?

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 22

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4

Children’s Booklet Three

The Store Tour

This week you will:  Review Variety and Moderation.  Play “The Choices Game” as you walk through the grocery store.  Set a goal with your family to make better decisions when shopping.

Remember:

 Variety— all foods can be part of a healthy diet, so choose lots of different foods.

 Moderation— fill up on foods low on the pyramid first and pay attention to portion sizes.

The Choices Game!

We are going to show you what is really inside some of your favorite foods. Then, we are going to compare them to some other foods in the store. Circle which food would be a better choice and why. Ready? Ok, let’s go shopping!

Orange or Orange Juice? Why?______

______

Oreos or Chocolate Milk?

Why?______

______

Big Bag or Quarter Bag?

Why?______

______

Regular or Diet Soda?

Why?______

______

Fudgesicle or Sundae Cone?

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

Why?______

______

MMoorree CChhooiicceess!!

Instead of… Choose…

A Snickers Candy Bar Apples w/ Peanut Butter

A Sandwich with Whole Wheat Bread, Lunchables Meal Reduced Fat Cheese, a Piece of Fruit, and Sourdough Hard Pretzels

Regular Ice Cream Low- Fat Ice Cream or Sherbet

Chocolate Chip Cookies Oatmeal Chocolate Chip Cookie

Toasted Whole Wheat Bread Strawberry Pop Tart with Strawberry Fruit Spread

Sweetened Breakfast Cereal Oatmeal w/ Softened Bananas or Applesauce

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Children’s Booklet Four

Daily Activities

This week you will:

 Size up the amount of “Quiet Time” in your week.

 List your favorite physical activities.

 Plan how you can replace some quiet activities with physical activities.

 Set a goal to add physical activity to your schedule.

 Learn to use a step counter (pedometer)

QT – Quiet Time

It’s important to take time out to relax. Curling up with a book, watching TV, or playing checkers and other board games are common ways to unwind after a busy day.

This week we’ll talk about how to balance your QT with active time.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 1

What are Quiet Time Activities?!?

Computer / Internet

T.V. and video games

Homework

Board games or cards

Drawing or painting

......

Can you think of any other QT activities? ______Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Size Up Your Quiet Time!

Think about a regular WEEKDAY and total up the amount of time you spend on QUIET ACTIVITIES.

WHAT TIME? or WHAT I DID FOR HOW LONG? MORNING I woke up! (BEFORE

SCHOOL)

DAYTIME

(DURING SCHOOL)

AFTERNOON

(AFTER SCHOOL)

EVENING

(AFTER DINNER)

BEDTIME I went to sleep! Total quiet time:

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Size Up Your Quiet Time!

Think about a regular WEEKEND DAY and total up the amount of time you spend on QUIET ACTIVITIES.

WHAT TIME? or WHAT I DID FOR HOW LONG? MORNING I woke up! (BEFORE

SCHOOL)

DAYTIME

(DURING SCHOOL)

AFTERNOON

(AFTER SCHOOL)

EVENING

(AFTER DINNER)

BEDTIME I went to sleep! Total quiet time:

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Circle Your Favorites!

Circle in red the ones you like! Circle in green the ones you’d like to try!

Acrobatics Four Square Participating in PE Squash Aerobics Golf class Step Team Aikido Gymnastics Participating in Stickball Archery Hackey Sack recess Stretching Badminton Handball Pilates Surfing Ballet Hapkido Ping-pong Swimming Baseball Hiking Pull Ups Tae Bo Basketball Hopscotch Push Ups Taekwondo Baton Twirling Horseback Riding Racquetball T'ai Chi Bicycling Household chores Raking leaves Tag Boogie Boarding Hula Hooping Rock Climbing Tap Dancing Bowling Hurdling Roller Hockey Tennis Calisthenics Ice Hockey Roller Skating Tetherball Canoeing Figure Skating Rowing Tobogganing Catch Inline Skating Rugby Track and Field Cheerleading Jai Alai Running Tumbling Clogging Javelin Scooters Ultimate Frisbee Cricket Jogging Scuba Diving Volleyball Croquet Judo Shot Put Walking Curling Jump Rope Shoveling snow Walking the dog Dancing Karate Sit Ups Washing the car Discus Kickball Skateboarding Water Polo Diving Kickboxing Ski Jumping Water Skiing Dodgeball Lacrosse Skin Diving Weightlifting Double Dutch Line Dance Skipping Working in the Drill Team Logging Sledding garden Fencing Lunges Snowboarding Wrestling Field Hockey Martial Arts Snow Skiing Yoga Fishing Mountain Biking Snorkeling Dancing to your Flag Football Mountain Climbing Soccer favorite music Football Mowing the lawn Softball Other activities? Frisbee Paddleball Square Dancing Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

PEDOMETERS

Walk your way to 10,000 steps a day!

If you want to shape up, you don’t have to join a fancy gym or sprint 5 miles a day. ALL physical activities are good for your health!

One of the easiest and best activities for your health is a simple walk.

Using PEDOMETERS will help you see how many steps you take each day. Then you can set a goal to increase your activity.

WRITE DOWN WAYS THAT YOU CAN INCREASE THE NUMBER OF STEPS YOU TAKE EACH DAY?

 ______

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Children’’s Booklet Five

The Environment & The Happy Medium Game!

This week:

 You will play the Happy Medium Game!

 You will set a family goal to help your body feel the Happy Medium and to make changes in your home environment.

 You will perform skits for your parents!

This week’s topics…

This week we’ll talk about things you can do to pay attention to your eating habits and how your environment affects those habits.

How much you eat is as important as what you eat. Since we don’t usually carry around a scale or some measuring cups in our back pocket, it’s handy to be able to estimate how much we’re eating.

We’ll talk about how to estimate portion sizes. Estimating is not just guessing. It’s being able to size up your servings quickly and easily. You’ll become experts at knowing how much you are eating. By how much, we mean how many Healthy Eating Pyramid servings you are eating.

Everything that surrounds us makes up our environment. The city we live in, our neighborhood, our school, our house, and our family are all important parts of our environment.

But it’s more than that. It’s how close we are to the schools, the parks, and our friends. It’s what kinds of stores, billboards, buses and trains that are near us. The magazines, books and TV shows that we see are part of our environment, too.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 1 Our environment affects what we want to do, what we can do, who we can do it with, how we act and what we buy.

The Happy Medium Draw how I felt like this when… this feels! The Hunger Scale SUPER STUFFED You may feel like this from overdoing it at potluck suppers and all- you-can-eat buffets. Your stomach may actually hurt.

THE BULGING STOMACH You’re past the point of feeling full. You feel tired and may just want to plop on the couch.

THE BLOATED STOMACH FEELING You feel uncomfortable, tired, drained. You may feel like your pants are too tight.

MORE THAN SATISFIED Your stomach says “no,” your mind says “yes.” You may feel like this when you eat dessert even though you are full from the meal.

JUST A BIT OVER Taking a few bites past The Happy Medium.

THE HAPPY MEDIUM You feel happy, energized and satisfied. You feel able to focus and concentrate.

MILD HUNGER Time to eat. Your stomach has a mild hollow (empty) feeling.

RUNNING ON EMPTY Your stomach has a hollow feeling. You’re hungry, and you have a strong urge to eat.

THINKING ABOUT FOOD CONSTANTLY You can’t wait to eat. You can’t concentrate on schoolwork, homework or your friends.

TOO FAR GONE You’re cranky and irritable. You have no energy. You may feel nauseated.

FAMISHED You may have a headache or feel dizzy and unable to walk straight. You may be clumsy, drop things and bump into walls.

Adapted, by permission, from No Weigh!

Seven Ways to Size Up Your Servings!

You can measure food portions so you know how much food you’re eating. When a measuring cup isn’t handy, use this guide to help you know how much you’re eating.

ONE serving of meat (2-3 ounces) is about the size and thickness of a deck of cards. = A medium apple or peach is about the size of a tennis ball. This is ONE serving of fruit. = ONE serving of cheese (1 ounce) is about the size of 4 stacked dice. = ONE serving of ice cream (½ cup) is about the size of a tennis ball. = TWO servings of mashed potatoes or broccoli (1 cup) is about the size of your fist. = ONE serving of butter or peanut butter is about the size of the tip of your thumb. =

ONE serving of nuts or candies (1 ounce) is about one small handful. =

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 489

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

The Skits!

Kids will break into groups. You and your group will perform one of the following skits. Think about your own experiences when acting out the skits. Try to make it as real-life as possible.

Skit 1: Mom and kids are going through a fast food drive-through on their way to a sports game.

Skit 2: Everyone in the family is eating dinner and watching a television show at the same time at home.

Skit 3: The kitchen is open, and everyone is grabbing their own dinner and going their own ways.

Tip of the week: Eat slowly at dinner this week. Put your fork down after every two bites.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4 Children’s Booklet Six

We Got the Beat!

This week you will: . Limber up with some stretching! . Play a game to identify cardiovascular exercises . Set a goal with your family to increase your aerobic activity.

Heart Smart!

This week we’ll talk about your heart and aerobic exercise.

Did you know your heart is a muscle? Like all muscles, exercise makes your heart stronger.

Your heart works hard! It pumps blood through your whole body all day, every day of your life. The blood brings oxygen and nutrients to all the parts of your body to keep you healthy.

Aerobic exercise keeps your heart strong, so it can do its job well!

Fit Facts!

Did you know … there are some very important benefits to regular physical activity?

Physical activity

Develops muscle strength endurance confidence

Maintains healthy body weight self-esteem good mood

Lowers stress cholesterol blood pressure

Reduces risk of diabetes colon cancer cardiovascular disease osteoporosis anxiety depression

Long-term goal

Experts recommend that kids do: . Moderate activity for at least 30 minutes every day or nearly every day. . At least three sessions per week of vigorous physical activity lasting 20 minutes or more.

Remember: Vigorous physical activity makes you breathe hard and fast, makes your heart beat fast and makes you sweat!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

Check it out! Don’’t let the weather get you down - you can find physical activities to do any time of year in Chicago!

January February March April  shovel snow  ice skate at  rent an  walk around the  chase little kids Hyde Park’s exercise tape neighborhood around the house Midway rink  go outside and  play flag football  do lots of  do sit-ups do relay races after school stretches  go sledding  jazz dancing  jump rope after  run up and down  lift weights  clean the house school the stairs

May June July August  play tag with  run around  soccer  biking friends outside  swimming  play basketball  mini golf  tennis  softball outside  baseball  skate board  jump rope  skip around the block  street hockey

September October November December  cheerleading  explore the park  put on some  bowling  gardening  run around the music and dance!  roller skating  hopscotch block a few  try push-ups,  play basketball  volleyball times sit-ups, jumping inside the school  jogging  rake leaves jacks gym

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Children’s Booklet Seven

Go! Grow! Glow!

This week you will: . Play the Go! Grow! Glow! game! . Play the Spoonful of Crisco game! . Play the Spoonful of Sugar game! . Set a goal with your family to make a small change in your meal plan to help you eat more Go, Grow, Glow foods.

GO, GROW, GLOW!

Why does the Healthy Eating Food Pyramid split foods into different groups?

Foods from different groups contain different “stuff” to keep your body healthy. This stuff is called NUTRIENTS. Different nutrients have different jobs in your body. We call these jobs Go, Grow, and Glow.

Today we’ll learn about different nutrients and how each one does its job to keep your body strong, active and healthy.

Remember:

 All foods can be part of a healthy diet!

 Moderation is key—fill up on foods low on the pyramid first!

Size Up Your Go! Grow! Glow! Smarts!

List some of the GO! foods that you and your family like to eat. 1. 2. 3. 4. 5.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

List some of the GROW! foods that you usually eat. 1. 2. 3. 4. 5.

List some of your favorite GLOW! foods. What are some others you’d like to try? 1. 2. 3. 4. 5.

Are you happy with the amount and variety of Go! Grow! and Glow! foods you eat?

What are some good ways to make sure you:

▫ Wake up growing?

▫ Spend the day going?

▫ Go to bed glowing?

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Snack Swap Ideas!

. Snack mix 1 cup pretzels 1 cup roasted peanuts, unsalted 1 cup raisins ½ cup sunflower seeds

. Try “Ants on a Log” = celery, low-fat peanut butter, and raisins

. Try FREEZING washed grapes for a sweet treat!

Also try:  Hummos with whole wheat pita triangles  Toasted tortilla shell with salsa  Edemame  Raisins  Baby carrots with low-fat salad dressing  Popcorn without butter  Instant oatmeal  Pretzels  Apples or oranges  High fiber cereals like Oatmeal Squares and Cheerios  Home-made sweet potato chips  Bran muffin

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Size Up Your “Fat Dollars”

Imagine each gram of fat is worth a dollar. You’ve got 70 “dollars” to spend each day. Use this chart to help you figure out how to get the most for your “money!”

Serving: “Fat dollars” per serving Dairy 1 cup whole milk 10 1 cup 2% milk 5 1 cup skim milk 0 1 ounce of cheese 10

Meat 3 ounces 15

Fruit 1 average piece 0 ½ cup of fruit 0

Vegetables ½ cup 0

Grains 1 slice of bread 0 1 cup of cold cereal 0 ½ cup of hot cereal 0 ½ cup of rice or pasta 0

Fat 1 teaspoon butter, margarine, 5 or mayonnaise

Use the nutrition labels on the packs of your snacks to figure out how many “fat dollars” (or grams) are in there. Remember, there is often more than one serving in one bag of chips or cookies!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

5 Parent Booklet Eight

Flex Success!

This week you will:

 Review the highlights of the last seven sessions.

 Review the three main components of physical fitness: cardiovascular endurance, flexibility and muscular strength.

 Describe the importance of flexibility and of warm-up and cool-down exercises.

 Perform exercises to increase your flexibility!

Flexibility…

Flexibility helps you reach, bend, twist, and move without injury.

Warm-up exercises increase your flexibility. They get the blood flowing into your muscles to gently warm and soften your muscles. Warm-ups get you and your muscles ready for activity so you are less likely to get hurt.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Highlights from Reach-Out!

Environment

Nutrition Physical activity

NUTRITION The Healthy Eating Pyramid shows us that ALL FOODS can fit into a balanced diet. . Fill up on foods low on the Pyramid (whole grains, fruits and vegetables) first. . MEASURE your portion sizes!

ENVIRONMENT Studies have found that eating in front of the TV may contribute to weight gain. . Eating at the table with your family is important family time. . It also helps you pay attention to how much you are eating, how fast you are eating and how your body feels during and after your meal. . Take your time while eating to ENJOY your food.

PHYSICAL ACTIVITY Physical activity is fun, relieves stress, and improves your mood and your self-esteem. . Any physical activity is better than none! . Try to do a few minutes of physical activity every day. . Doing several short bursts (5-10 minutes) of physical activity during the day is as good as one long session of physical activity.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 WHY WARM UP?

Why is it a good idea to warm up before exercise?

 What can happen if you don’t warm up?

 What kinds of activities do you usually do to warm up?

 How does a warm-up make you feel?

Warming up your muscles prepares them for your workout! Gentle stretching improves blood flow, gives you energy AND MAKES YOU FEEL GREAT!

What are good flexibility exercises?

. Yoga . Dancing – especially ballet . Cheerleading . Martial arts – tae kwon do, tai chi, karate… . Tumbling . Gymnastics . Stretching . Calisthenics . Hula hooping . Leg Lunges . Washing the windows—especially those way up high!

Yoga and stretching work primarily on flexibility. However, being able to bend, twist and stretch is important in MANY activities and sports!

Tip of the week: Practice your stretches and yoga this week – use them as 5-minute warm-ups before exercise!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Drinking enough water? No sweat!

Water is the most necessary NUTRIENT of all! Over half our body weight is due to water. It is a main part of our blood, cells and tissues. Water helps keep joints lubricated and helps food move through your intestines.

When you exercise, some of this water is lost through sweat. That’s why it’s important to drink water before, during and after exercise.

How much water should I drink?

. Before exercising – drink a cup of water before you begin exercising. . While exercising – drink ½ cup of water every 15 minutes. . After exercising – drink 2 cups of water for every pound of weight lost through sweat (this means about 2 cups – more if it’s very HOT out!)

What are signs of dehydration?

. Being very THIRSTY . Feeling very TIRED . Infrequent urination or DARK YELLOW urine . Dizziness, weakness, nausea

Remember: . Drink water THROUGHOUT activity to prevent dehydration. . Drink water BEFORE you feel thirsty to prevent dehydration. . Water is the best sports drink! It is 100% refreshing and has no calories! . Try to avoid caffeinated sodas or iced tea – caffeine makes you urinate more, so you actually LOSE water!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4

Children’s Booklet Nine

Mix It Up!

This week you will:

 Prepare a lower calorie version of a common recipe with your family.

 Complete a Go, Grow, Glow word search!

 Be a super sleuth and identify fat-free flavors with your parents!

 Set a goal with your family to lower the fat in your meals.

Modifying recipes

In week 7 you learned that food has 3 main jobs in your body. We called these jobs GO, GROW, and GLOW! Each job does its part to keep your body strong, active and healthy.

This week we’ll talk about how to make meals that are high in Go, Grow, Glow foods and low in fat.

Remember, that even with low fat meals, it is still important to pay attention to your portion sizes! The Healthy Eating Pyramid

GO, GROW, and GLOW!

 Breads and other grains give you the ENERGY to get up and GO!

 Fruits and vegetables have VITAMINS to give you that healthy GLOW!

 Meat and meat substitutes are full of PROTEIN which helps you GROW!

Go, Grow, Glow Word Search! X A E L E T A K M L I D E T I H W G G E C B G O R L M A Y O N N A I S E P L N B R F U W T E W H O L E M I L K H E Q I U E T N F I M C K F B X M C R H V Y S Y O A R B A R O W F M U S T A R D J H U R M M U P T E N C S O T L D B V N R A T F H C G A Y B J W H O L E E G G C D R E Z Y H O F O G U H P I U J T P O P A D O S K E Y L G M I N O Q S R U V W A X C B S C E T D U D C E G S F H C I L R J A K E M S A N R A E B A K I N G R O E P N Q K R E F S T E T U A I V B W C E T X D Y A E Z N F Y R G X R M H U I V J A K Y B L M J O U I B C E B M O X D B O W M Y N F T F N A L E T L L I N O V E A W D I T N H F R O S T E D F L A K E S M N E Y E R T W X O U I N L Y K R C E N A T A L Y O M E T B B H U T W I N G T C H A Y N M C S S O N V W J F R E S H F R U I T X A R T L I T A E H W E L O H W I N M D F J O P

CIRCLE IN RED: CIRCLE IN GREEN: CIRCLE IN RED: CIRCLE IN GREEN: whole milk skim milk candy bar banana soda pop Water butter lemon juice whole egg egg white sour cream non fat yogurt cream cheese low fat yogurt white bread whole wheat frosted flakes corn flakes frying baking mayonnaise Mustard hard candy fresh fruit

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Add a flavor kick!

▫ A sprinkle of fresh LEMON JUICE on baked chicken or fish!

▫ Tabasco sauce or JALAPENOS on your pizza!

▫ A splash of fresh LEMON JUICE on vegetables!

▫ A fresh slice of LEMON in a tall glass of water!

▫ Lots of CINNAMON on your toast, pancakes or oatmeal!

How else can you add flaming hot flavors and super savory seasonings to your regular old meals??

Tip of the week: Soak up some of the grease in your food with paper napkins before you eat it.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4

Children’s Booklet Ten

Muscle Mania!

This week you will:

 Review the three main components of physical fitness: cardiovascular endurance, flexibility and muscular strength.

 Compose a Muscle Rap!

 Do activities to increase your muscle strength.

 Set a goal with your family to practice muscle-strengthening exercises.

Muscle strength…

Muscle strength helps you lift and move yourself and heavy objects.

Strength training is good for your energy level, your balance and coordination, and your mental alertness. It helps to prevent injury during exercise and in daily life tasks.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 1

Build Up Your Muscle Strength Knowledge!

Did you know that strength training increases or improves:

 Metabolism  Muscle strength, tone, and firmness  Stamina, energy, and endurance  Balance and coordination  Mental alertness  Outlook on life  Ability to perform challenges of daily life with less chance of injury  Fat weight loss  Strength of tendons and ligaments  Bone density and strength  Personal appearance

Recommendations: . To increase or maintain muscular strength, start with 2-3 workouts per week. . It is important to rest 48 hours in between strength training workouts! . For information about weight lifting programs, you can ask for help at the YMCA.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

How do you prepare for strength training?

1. Warm up!

Warm up includes 5 minutes of LIGHT AEROBIC ACTIVITY (for example, walking, cycling, or stair machine) and STRETCHING of all major muscle groups.

2. Cool down!

You should always STRETCH all the major muscle groups after weight training to maintain flexibility and prevent injury.

3. Maintain correct form and move in a slow, controlled manner.

When you start to lose control of your muscles, it means your body is fatigued (really tired). Stop and rest.

4. Rest between sets of exercises.

Resting for at least one minute between sets is recommended.

5. Strength train 2-3 times per week with at least ONE-DAY REST between each session.

6. As with all exercise, be sure to DRINK PLENTY OF WATER during your workouts!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

The Muscle Rap!

I am ______, the Reach-Out kid, We've got deltoids, biceps, triceps, too I've got more muscles than I knew I did. We keep ‘em strong with all the stuff we do To help me keep my muscles straight Like twirling rope and shooting hoops! I remember the groups, and I do great! And now here's the next muscle group:

First we've got muscles in the BACK Our LEGS. We keep those muscles strong When they're in shape we don't go slack: By biking, skipping and running along. We stand up straight, we stand up tall. And did you ever realize But there's more muscles, that's not all! Quads and hams make up our thighs?

I've got some muscles in my tum— The last group of muscles—have you guessed? It's also called the ABDOMEN. Is the group of muscles in the CHEST. We've got to keep these muscles tight I'll tell you what this group's good for: It keeps our posture outta sight. Lifting, breathing, tug-o-war!

My ARMS have many muscles, too, That's my muscles. I like 'em strong! ‘Cause they've got tons of things to do: Now everybody sing along: Like pull-ups on a chin-up bar. Run and jump and dance and clap - Do you know what these muscles are? Let's all do the MUSCLE RAP!

Pictures from: http://www.medem.com/MedLB/article_detaillb.cfm?article_ID=ZZZPUF8BGJC&sub_cat=258 and http://www.medem.com/MedLB/article_detaillb.cfm?article_ID=ZZZ5WGJU8JC&sub_cat=258

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Children’s Booklet Eleven

Stop and Shop

This week you will:

 Go on a grocery store scavenger hunt with your family!

 Plan several balanced meals for the upcoming week with your family.

 Create a shopping list based on that plan.

 Set a goal with your family to prepare several balanced meals over the upcoming week.

 Go shopping with your family based on your shopping list.

Planning meals and going shopping…

Food has 3 main jobs in your body. We call these jobs GO, GROW, and GLOW! Each job does its part to keep your body strong, active and healthy.

The Food Guide Pyramid helps us to choose Go, Grow, Glow foods. If we fill up on foods low in the pyramid, we get the carbohydrate, protein and vitamins we need to stay active and fit.

This week we’ll talk about how you and your parents can plan meals that are high in Go, Grow, Glow foods and low in fat.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Healthy Eating Pyramid

GO, GROW, GLOW!

 Breads and other grains give you the ENERGY to get up and GO!

 Fruits and vegetables have VITAMINS to give you that healthy GLOW!

 Meat and meat substitutes are full of PROTEIN which helps you GROW!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Seven Ways to Size Up Your Servings!

You can measure food portions so you know how much food you’re eating. When a measuring cup isn’t handy, use this guide to help you know how much you’re eating.

ONE serving of nuts or candies (1 ounce) is about one small handful. =

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 489

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Children’s Booklet Twelve

Party On!

This week you will:

 Play Nutrition Jeopardy!

 Plan a low fat fast food swap with your parents.

 Set a goal with your family to make healthy choices when eating out.

Eating out…

Eating out is fun to do with friends and family.

When you eat out, you need to think about the same things as when you eat in! Look to the Healthy Eating Pyramid to choose Go, Grow, Glow foods. Pay attention to portion sizes – supersizes may make you eat a lot more food than your body needs. Be aware of extras.

Eating out can be part of a healthy meal plan. Plan ahead and choose wisely!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Fill in the Healthy Eating Pyramid!

Food has 3 main jobs in your body. What jobs do the MILK and MEAT groups have?

Food has 3 main jobs in your body. What jobs do the FRUIT and VEGETABLE groups have? Food has 3 main jobs in your body. What job does the GRAIN group have?

 Breads and other whole grains give you the E _ _ _ _ _ to get up and _ _ !

 Fruits and vegetables have V______to give you that healthy _ _ _ _ !

 Meat products are full of P______which helps you _ _ _ _ !

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Tips for Dining Out

You can think about these options if you are eating at school, at a friend’s house or at a restaurant.

Instead of: Try: Soda pop Water, seltzer or diet pop

Croissant or biscuit Dinner roll (especially whole wheat)

Bleu cheese, ranch or other creamy Low-fat Italian or fresh lemon juice dressing

French fries or onion rings Side salad or extra vegetables

Fried chicken Grilled chicken

Sausage or pepperoni pizza Veggie pizza with jalapenos

Regular mayonnaise Mustard; low-fat or non-fat mayonnaise

Sandwich with cheese Sandwich with extra lettuce, tomatoes, hot peppers and other vegetables

Ice cream Sorbet, Italian ice, ice milk, low-fat ice cream, and Fudgsicle

Fried, breaded or deep-fried entrée Broiled, steamed, roasted, baked, grilled, poached or simmered entrée

. Take your time, eat S L O W L Y and look out for that Happy Medium feeling.

. Share an entrée – restaurants often serve very large portion sizes.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Swap Sheet

Select a restaurant where you like to eat. In the first box below, write down a meal you often choose. List the foods, side dishes and drinks.

Work with your parents to look up the number of FAT GRAMS in the Nutrition in the Fast Lane booklets.

Then look up the same information for a lower-fat swap. For ideas on making lower fat swaps, look at page 3 in this booklet.

Name of restaurant:

Meal 1 – an old standby Meal 2 – a lower-fat swap that I like, too

Food items Fat grams Food items Fat grams

1. 1.

2. 2.

3. 3.

4. 4.

______TOTAL TOTAL FAT FAT GRAMS GRAMS

How many fat grams did you save by making the swap?

How many tablespoons of Crisco is that? Remember: one tablespoon of Crisco has 12 grams of fat.

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Bodies in Balance

So you left the cheese off your sandwich and saved 100 calories. What does this really mean?

Your body burns some calories to keep your heart pumping, your lungs breathing, and your food digesting, among other things. Your body burns extra calories when you do physical activity. If you often eat more calories than you burn, your body will gain weight.

The following chart shows how different physical activities compare to each other and how they compare to quiet activities in calories burned in one hour.

Activity Calories per hour Calories per hour for 120 lb. person for 170 lb. person

Aerobic dance 330 460 Basketball 330 460 Biking less than 10 mph 220 310 Bowling 165 230 Brisk walking 220 310 Calisthenics (like sit-ups and push-ups) 250 345 Housework 135 190 Jogging 385 540 Roller skating 385 540 Swimming leisurely 330 460

Driving a car 110 155 Eating 80 115 Reading 70 100 Watching TV 55 75 Working at a desk (typing and writing) 100 140 Sleeping 50 70

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Children’s Booklet Thirteen

Where do we go from here?

This week you will:

 Fill in the Healthy Eating Pyramid!

 Play Reach-Out Family Feud!

 Make a plan to set and achieve goals for the upcoming month.

 Set a goal with your family to follow the Reach-Out program.

Looking back . . .

This is the last weekly session of the Reach-Out program. You’ve learned a lot about yourself, and about nutrition and activity. You’re in control of your habits because you know what they are, and you know how to make changes.

Sometimes it is hard to make changes to your habits. Now you have the skills you need to know how to do it!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Fill in the Healthy Eating Pyramid!

Food group: Food group:

Food group: Serving:

Food group: Serving :

Food group: Serving:

Food group: Food group: Serving: Serving:

P______a______every day or nearly every . day!

. Fill in the names of the food groups.

. How many servings do you need each day from each group?

. DRAW some examples of the foods found in each of the different groups.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Keep Up the Good Work!

You are IN CONTROL of your habits! For example, you know:

We’re only human

. Everyone slips up sometimes. That’s NORMAL.

. If you don’t stick to your goals one day, ask yourself: “What can I do differently next time?”

. Remember tomorrow is a new day.

Follow your gut

. You know what’s right for YOU.

. PLANNING the activities you want to do or the foods you want to eat puts you IN CONTROL of the situation.

Balance is key

. There are no good or bad foods or activities – it’s the AMOUNT that is important.

. Take your time, eat S L O W L Y and look out for that Happy Medium feeling.

. Try to do a little physical activity every day!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Parent Booklet One

Kick-off!

This week you will:

 Learn about the REACH-OUT program.

 Discuss your health interests and the benefits of a healthy lifestyle.

 Reflect on your own habits.

 Set a goal to complete a Food and Activity Record this week.

All about REACH-OUT!

REACH-OUT is a program designed for children and families who are interested in learning about healthy eating habits and physical activity. Each week we’ll meet to share experiences and learn new skills related to healthy eating and physical activity. We’ll get to know one another, learn how to prepare foods, and plan meals.

For part of each session, we will split into two groups – one group of parents and one group of kids. In these separate sessions, parents and children will learn similar information through activities that are appropriate for each group.

Some of the REACH-OUT sessions will focus on healthy eating; others will focus on activity. You’ll learn how to make your own choices about the foods you eat and the activities you do. Other parents in the group and the group leaders will be there to support you, but you’ll make changes at your own pace—only you know what feels right for you.

1 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 The REACH-OUT Sessions:

REACH-OUT is a comprehensive nutrition and activity program that will help you and your family make long-term changes towards a healthier lifestyle. Each session contains information and activities that give you the skills and motivation to make healthy choices about your food and activities. During each session, parents and children will have the opportunity to work together and to work separately on age- appropriate tasks to help them develop and meet their goals.

Week 1: Kick-off! In the first session you will Week 8: Flex Success! You will learn about learn about the Healthy Eating Pyramid (Harvard flexibility, warm-ups and cool-downs and why Medical School) and how to start paying attention they’re so important. to your own habits. Week 9: Mix it Up! You and your family will Week 2: Physical Activity. You will learn about learn how to make healthy meals that taste great. different physical activities and their benefits. We will actually prepare a meal together for the You will set a goal for yourself to increase your group to share. physical activity. Week 10: Muscle Mania! You will learn about Week 3: The Store Tour. You will take a tour of the muscles in your body and how to keep them the grocery store and learn how to fit the Healthy strong. Eating Pyramid into your shopping trips. Week 11: Stop and Shop. You and your family Week 4: Daily Activities. You will look at how will learn how to plan meals and select healthy you spend your day and what kinds of activities foods while shopping. you do. Week 12: Party On! You will learn how to stick Week 5: The Environment & The Happy to your healthy choices when you’re eating out or Medium Game! You will learn how your you’re at a party or a picnic. environment – your friends, neighborhood, TV – can affect the choices you make. Also find out Week 13 Where do we go from here? You will about the Happy Medium in eating. reward yourself for all your hard work, contract to keep it up, and set some long-term goals for Week 6: We Got the Beat! You will learn about ongoing success! cardiovascular endurance and aerobic exercise, and you will learn how to take your pulse. Finally, you will attend follow-up sessions once a month so that you and your family can stay on Week 7: Go, Grow, Glow! You will learn what track! foods keep you going, growing and glowing healthy, and how you can eat more of these foods.

2 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Healthy Eating Pyramid

Remember:

 Variety—all foods can be part of a healthy diet, so choose lots of different foods.

 Moderation—fill up on foods low on the pyramid first and pay attention to portion sizes.

Tip of the week: A person may need to try a new food 10- 20 times before they get used to the taste – introduce new foods slowly and in smaller batches to avoid food waste.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Serving Size Guide Food Group: One serving: Whole Grain Foods 1 slice of whole grain bread (1 ounce) ½ cup brown rice Quick Tip – a cup of rice or pasta (2 servings) ½ cup cooked cereal, oatmeal is about the size of a 1 cup ready-to-eat, whole grain breakfast cereal baseball.

Plant Oils 1 teaspoon of olive, canola, or corn oil Vegetables 1 cup raw, leafy vegetables ½ cup other raw vegetables ½ cup cooked vegetables ¾ cup vegetable juice

Fruit 1 medium apple, banana, orange, pear ½ cup cut, cooked, canned or frozen fruit ¼ cup raisins or other dried fruit ¾ cup fruit juice Nuts, Legumes (beans) ½ cup cooked beans 1 oz almonds (23 almonds) 1 oz walnuts Fish, Poultry, Eggs, and Meat 2 to 3 ounces cooked poultry, pork or fish Substitutes 1 egg These count as ONE 2 tablespoons peanut butter ounce 1/3 cup nuts of lean meat. Dairy 1 cup milk 1 cup yogurt Quick Tip – an ounce of cheese is about the size 1½ ounces natural cheese (such as cheddar or of 4 stacked dice. Swiss) 2 ounces processed cheese (such as American)

Red Meat, Butter 2 to 3 ounces cooked meat, Quick Tip – a serving of meat is about the size of a deck of cards. Fats, oils and sweets 1 teaspoon oil, preferably, margarine, butter, or Quick Tip – one mayonnaise teaspoon of oil is about 1 tablespoon cream cheese or salad dressing the size of the tip of your thumb. 4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

From USDA’s Dietary Guidelines for Americans, 2000, http://www.usda.gov/cnpp/DietGd.pdf and Eat, Drink, and Be Healthy, Walter Willitt, MD

Seven Ways to Size Up Your Servings! You can measure food portions so you know how much food you’re eating. When a measuring cup isn’t handy, use this guide to help you know how much you’re eating.

ONE serving of meat (2-3 ounces) is about the size and thickness of a deck of cards. = A medium apple or peach is about the size of a tennis ball. This is ONE serving of fruit. = ONE serving of cheese (1 ounce) is about the size of 4 stacked dice. = ONE serving of ice cream (½ cup) is about the size of a tennis ball. = TWO servings of mashed potatoes or broccoli (1 cup) is about the size of your fist. = ONE serving of oil or peanut butter is about the size of the tip of your thumb. =

ONE serving of nuts or candies (1 ounce) is about one small handful. =

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 489

5 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Tips for Healthy Eating

1. Eating is fun! Eat slowly and enjoy your food.

2. Model good eating habits yourself – eat a well-balanced and varied diet.

3. Have nutritious choices available at home.

4. Allow children to serve themselves so they can control portions.

5. Be open to trying new foods and offer new foods to your family.

6. Encourage children to try new foods, but don’t force them to eat.

7. Don’t use food as punishment or reward.

“Forbidden” foods seem even more tempting to children

8. Serve a regular and nutritious breakfast.

9. Maintain regular family meals as much as possible.

10. Try to get your children involved in planning meals, buying food and preparing food.

11. Limit television watching, especially during meals.

12. Remember: no foods are “bad” – it’s the amount you eat that’s important.

6 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Size Up Your Nutrition!

1. Yesterday, how many times did you eat fruit? 0 1 2 3 4 5 6 or more

2. Yesterday, how many times did you eat vegetables like salad or carrots or greens? 0 1 2 3 4 5 6 or more

3. Yesterday, how many times did you eat snacks such as chips, cookies, donuts, pie, cake or candy? 0 1 2 3 4 5 6 or more

4. Yesterday, how many times did you drink juice, soda pop like Pepsi, Kool Aid, punch like Hawaiian Punch, or sports drinks like Gatorade? 0 1 2 3 4 5 6 or more

Adapted, with permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 117 7 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Parent Booklet Two

Physical Activity

This week you will:

 Recognize the importance of keeping records.

 Identify your own activity habits.

 Set a family goal to increase your physical activity this week.

 Play a game called “A Cool Wind Blows.”

Physical Activity vs. Exercise – what’s the difference?

Physical activity is any action in which you use your muscles to move around. Physical activity burns energy. Things like shoveling snow or walking to the bus stop are considered physical activity.

Exercise is a special kind of physical activity: exercise is a structured and planned form of physical activity – for example, playing a game like basketball with rules, a set time limit and a scorekeeper.

Remember: Both exercise and physical activity will help improve your health and fitness!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Physical Activity – what’s so great about it?

Some people think that physical activity has to be very vigorous. They think it doesn’t count if they are not jogging five miles a day or lifting weights at the gym. Or they think that it requires special equipment or a membership at a health club.

The truth is physical activity doesn’t have to be complicated or expensive!

All physical activities have a lot of great benefits:

 It is fun.

 It makes your body feel good.

 It improves your self-esteem and your mood.

 It relieves stress.

 It’s great to do with friends and family.

 It helps build strong bones and muscles.

 It helps to keep you healthy.

 It may help to prevent certain diseases like diabetes, heart disease and osteoporosis (bone disease).

Remember: Any physical activity is better than none!

Tip of the week: Take the stairs instead of the elevator.

2 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Why keep food journals?

1. Journals help you know exactly WHAT you ate.

2. Journals help you think about what you are GOING TO EAT.

How does journal keeping help you?

. Journal keeping helps you SLOW DOWN so you can think before you act.

. You think:

. If I eat this I’ll have to write it down.

. Do I want to eat right now?

. Is this something that I want to eat?

. What are my other options? (Including NOT eating now.)

. Journal keeping makes you AWARE of your behavior so that you can start to make changes.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Size Up Your Fit Time!

Think about your day YESTERDAY. How much time did you spend… Activity Minutes Intensity Walking

Running

Gardening

Climbing Stairs Jumping Rope Playing Sports Any other physical activity? Circle the ones you do: biking, scooter, skating, hiking, sledding, tag, soccer, sit-ups, hopscotch, weightlifting, swimming, hockey, roller-blading

Now think about a REGULAR Saturday or Sunday. How much time do you usually spend… Activity Minutes Intensity Walking

Running

Gardening

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 22

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Parent Booklet Three

The Store Tour!

This week you will:

 Discuss your health interests and the benefits of a healthy lifestyle.

 Visit the Food Store for the Healthy Eating Pyramid session.

 Reflect on your own habits.

 Set a goal with your family to incorporate the Pyramid during shopping trips.

Remember:

 Variety— all foods can be part of a healthy meal plan, so choose lots of different foods.

 Moderation— fill up on foods low on the pyramid first and pay attention to portion sizes.

There are many Food Guide Pyramids, including the one below which we showed you a couple of weeks ago. In addition, you all received a meal plan based on the general food pyramid. The Harvard Medical School “Healthy Eating Pyramid.” is more complete and detailed. As we go through the store today, compare these two pyramids. See how they are similar and/or different and how you can incorporate this pyramid into your goals for this week.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 1

Shopping with the Healthy Eating Pyramid

VEGETA BLES MEATS

FRUITS Kids – 4 servings/day Kids – 2 servings/day Adults – 3-5 servings/day Adults – 2-3 servings/day

Kids – 2 ___ carrots ___ tuna

___ corn ___ fish, baked & broiled servings/day ___ green beans & peas Adults – 2-4 ___ chicken & turkey, no skin ___ collards, kale, greens servings/day ___ lean beef ___ spinach ___ lean ham ___ broccoli ___ apple ___ cauliflower ___ lean pork ___ banana ___ okra ___ lamb ___ grapes ___ peppers ___ tofu ___ dried beans, peas & lentils ___ peach ___ tomato ___ cucumber ___ refried beans, canned ___ nectarine ___ lean lunchmeat ___ potato, sweet potato ___ plum ___ zucchini & other squash ___ pear ___ mushrooms ___ eggs ___ lettuce, salad ___ chicken & turkey, with skin ___ orange ___ bean sprouts ___ beef ___ tangerine ___ cabbage, coleslaw ___ pork chop ___ grapefruit ___ artichokes ___ ham ___ apricots ___ asparagus ___ fried fish & fish sticks ___ mixed vegetables ___ kiwi ___ fried chicken ___ vegetable soup ___ chicken nuggets ___ strawberries ___ vegetable juice, salsa ___ peanut butter ___ blueberries ___ spaghetti sauce ___ nuts and seeds ___ other berries ___ ground beef ___ mango ___ avocado ___ regular lunchmeat ___ papaya ___ hash browns ___ sausage ___ potato salad ___ hot dogs ___ pineapple ___ fried vegetables ___ ribs ___ cantaloupe ___ French fries & tater tots ___ watermelon

___ oon ___ raisins ___ other dried fruit ______100% Note: fruit the foods in the shaded areas are higher in fat than the foods in the white areas. juice

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

Shopping with the Healthy Eating Pyramid (continued)

GRAINS MM IILLKK EEXXTTRRAASS Use sparingly! Kids – 2-3 servings/day

Kids – 9 Adults – 2 -3 servings/day ___ gelatin or Jello servings/day ___ nonfat or skim milk ___ fruit rolls Adults – 6-11 servings/day ___ nonfat yogurt ___ frozen Popsicles ___ soft drinks, punch ___ rice ___ lowfat milk ___ lowfat yogurt ___ fruit drinks ___ grits ___ lowfat choc. milk ___ hard candy ___ spaghetti, macaroni ___ lowfat pudding ___ baked chips ___ other noodles ___ lowfat cheese ___ cookies ___ bagel ___ mozzarella cheese ___ English muffin ___ cake ___ string cheese ___ pita bread ___ lowfat cottage cheese ___ granola bar ___ whole grain bread ___ lowfat frozen yogurt ___ toaster pastry ___ raisin bread ___ donut ___ ice milk ___ tortillas ___ chocolate bar ___ hot dog bun ___ whole milk* ___ pie ___ oatmeal ___ fried chips ___ milkshake ___ other hot cereal ___ hot chocolate ___ dry breakfast cereal ___ pudding ___ reduced fat mayo ___ whole grain cereal ___ flan or custard ___ lowfat salad dressing ___ saltine crackers ___ regular cheese ___ ketchup ___ whole wheat crackers ___ regular ice cream ___ taco sauce ___ graham crackers ___ mustard ___ other crackers * Only recommended for children under 2 years ___ pickles, relish ___ rice cakes ___ barbeque sauce ___ roll ___ soy sauce ___ pizza crust ___ jam & jelly

___ ramen noodles ___ syrup & honey ___ sugar ___ pancake ___ waffle ___ sour cream ___ French toast ___ cream sauce ___ granola ___ gravy

___ biscuits ___ whipped cream ___ muffins ___ cream cheese ___ corn bread ___ mayonnaise ___ cheese crackers ___ regular salad dressing ___ other snack crackers ___ butter & margarine ___ pasta salad

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

How do you identify products that contain whole grains?

Check the ingredient label for cereals that list whole grain as the first ingredient. Whole grain ingredients include: . Whole wheat . Whole rye . Graham flour . Whole barley . Whole cornmeal . Brown rice . Whole oats . Cracked wheat . Popcorn

Health experts recommend getting 20 to 38 grams of dietary fiber daily, but Americans average only about 15 grams. Whole grains are packed with fiber. Fiber may help to lower cholesterol and to prevent heart disease, diabetes and colon cancer.

What are some examples of whole grain cereals?

Kellogg's® Complete® Wheat Bran Flakes

Whole wheat, wheat bran, sugar, high fructose corn syrup, salt, malt flavoring, sodium ascorbate and ascorbic acid (vitamin C), alpha tocopherol acetate (vitamin E), niacinamide, zinc oxide, reduced iron, calcium pantothenate, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), thiamin hydrochloride (vitamin B1), BHT (preservative), vitamin A palmitate, folic acid, vitamin B12, and vitamin D.

Kellogg's® Mueslix®

Whole barley, whole oats, raisins, whole wheat, dates, milled corn, almonds, rice, brown sugar, sugar, partially hydrogenated soybean oil, malt flavoring, salt, high fructose corn syrup, distilled monoglyceride, alpha tocopherol acetate (vitamin E), niacinamide, reduced iron, calcium pantothenate, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), thiamin hydrochloride (vitamin B1), vitamin A palmitate, folic acid, BHT (preservative), vitamin B12 and vitamin D.

Other whole grain cereals include:

. Just Right® Fruit & Nuts . Raisin Bran . Mini-Wheats® Frosted Original . Shredded Wheat Big Biscuit . Mini-Wheats® Raisin . Frosted Shredded Wheat . Mini-Wheats® Strawberry . Honey Nut Shredded Wheat . Pokemon™ . Shredded Wheat ‘N Bran . Raisin Bran . Grape-Nuts® Flakes

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4

Daily Step Count: Progress Chart

Parent Booklet Four

Daily Activities

This week you will:

 Identify the amount of “Quiet Time” in your week.

 List your favorite physical activities to do on your own and with your children.

 Plan how you can replace some quiet activities with physical activities.

 Use Pedometers (step counters)

 Set a goal with your family to add physical activity to your lifestyle.

Quiet Time (QT)

It’s important to take time out to relax. Curling up with a book, watching TV, or playing checkers with the kids are common ways to unwind after a busy day.

This week we’ll talk about how to balance your QT with active time.

1 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Size Up Your Quiet Time

Think about your day yesterday. How much time did you spend on… Activity Hours

Computer / Internet

T.V. and video games

Reading, writing letters, playing a musical instrument, etc.

Board games or cards

Paying bills or otherwise working at a desk

Totals

Now think about a Saturday or Sunday. How many hours do you usually spend on--- Activity Hours

Computer / Internet

T.V. and video games

Reading, writing letters, playing a musical instrument, etc.

Board games or cards

Paying bills or otherwise working at a desk

Totals

2 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Tips Of The Week

HOW TO SQUEEZE IN PHYSICAL ACTIVITY…

Take the stairs instead of the elevator.

Park at the farthest edge of the parking lot so you have to walk farther to get to the store.

Instead of using the Drive-Thru window, park and walk up.

Take a walk on your lunch break.

Instead of a coffee break, take a brisk walk break!

Get off the bus or train one stop early.

Multi-task! Do 5 sit-ups, leg lifts or stretches during each commercial break during your TV time.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Suggestions for Decreasing Your Family’s Screen Time

When you watch TV, your body burns fewer calories than during other quiet activities such as reading, paying bills, or sewing!

People who would like to lose weight or control their weight should limit their TV time, and playing video and computer games.

1. Plan your TV time in advance to avoid watching reruns or sitting through shows you don’t enjoy.

2. Video tape your favorite TV shows. Then you can fast forward through the commercials.

3. Set TV goals for you and your family:

Aim for 2 hours of TV per day or less.

4. Take the TVs out of the bedrooms.

5. Set TV rules.

For example, if you have surfed through all the channels twice and have not found a show you would like to watch, turn the TV off.

6. Invest in alternative activities that you enjoy.

7. Avoid watching TV while eating

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Pedometers

One of the easiest and best activities for your heart health is a simple, brisk walk. PEDOMETERS will help you see how many steps you take each day. Then you can set a goal to increase your activity.

▫ The average adult takes about 3100 steps each day. ▫ Increasing your daily steps can decrease your weight, relieve pain, increase your energy, lower your cholesterol and improve your fitness! ▫ A pedometer will remind you to get moving! ▫ A pedometer will motivate you to take a few more steps each day!

Walk your way to 10,000 steps a day!

HOW CAN YOU INCREASE THE NUMBER OF STEPS YOU TAKE EACH DAY?

 ______

5 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Daily Step Count: Progress Chart

STEPS ACTIVITY LEVEL 15,000 15, 000 > 14,500 14,000 SUPER HIGH 13,500 ACTIVE 13,000 12,500 12,500 12,000 11,500 HIGH ACTIVE 11,000 10,500 10,000 10,000 9,500 9,000 ACTIVE 8,500 8,000 7,500 7,500 7,000 6,500 SOMEWHAT 6,000 ACTIVE 5,500 5,000 4,500 < 5000 4,000 3,500 LOW ACTIVE 3,000 2,500 2,000 < 2000 1,500 1,000 SEDENTARY <500 M T W T F S S M T W T F S S M T W T F S S M T W T F S

6 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

7 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Parent Booklet Five

Our Environment – it’s all around you!

This week you will:

 Recall the concept of “moderation.”

 Recognize feelings of hunger and fullness.

 Estimate serving sizes.

 Set a family goal to size up your servings this week and make a change in your home environment.

 Discuss the meaning and importance of “environment.”

 Describe the importance of planning the timing of healthy meals and snacks.

 Recognize patterns in your own family environment.

This week we’ll talk about moderation and the environment

 How much you eat is as important as what you eat. This week when you complete your food records, you’re going to record your portion sizes. We’ll give you a measuring cup so that you really know how much you’re eating.

For times when measuring cups and spoons aren’t handy, we’ll provide a quick way to estimate portion sizes. Estimating is not just guessing. It’s being able to size up your servings quickly and easily. You’ll become experts at knowing how much you are eating. By how much, we mean how many Healthy Eating Pyramid servings you are eating.

 Our environment is made up of everything that surrounds us .The city we live in, our neighborhood, our homes, and our family, are all important parts of our environment.

But it’s more than that. It’s how close we are to the schools, the parks, and our friends. It’s what kinds of stores, billboards, buses and trains are near us. The magazines, books and TV shows that we see are part of our environment, too.

Our environment affects what we want to do, what we can do, who we can do it with, how we act and what we buy.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 7 The Happy Medium Game Tips for Eating Smart

Draw how I felt like this when… this feels! The Hunger Scale SUPER STUFFED You may feel like this from overdoing it at potluck suppers and all-you- can-eat buffets. Your stomach may actually hurt.

THE BULGING STOMACH You’re past the point of feeling full. You feel tired and may just want to plop on the couch.

THE BLOATED STOMACH FEELING You feel uncomfortable, tired, drained. You may feel like your pants are too tight.

MORE THAN SATISFIED Your stomach says “no,” your mind says “yes.” You may feel like this when you eat dessert even though you are full from the meal.

JUST A BIT OVER Taking a few bites past The Happy Medium.

THE HAPPY MEDIUM You feel happy, energized and satisfied. You feel able to focus and concentrate.

MILD HUNGER Time to eat. Your stomach has a mild hollow (empty) feeling.

RUNNING ON EMPTY Your stomach has a hollow feeling. You’re hungry, and you have a strong urge to eat.

THINKING ABOUT FOOD CONSTANTLY You can’t wait to eat. You can’t concentrate on schoolwork, homework or your friends.

TOO FAR GONE You’re cranky and irritable. You have no energy. You may feel nauseated.

FAMISHED You may have a headache or feel dizzy and unable to walk straight. You may be clumsy, drop things and bump into walls. Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2 Adapted, by permission, from No Weigh!

We talked about different ways that you can learn to listen to your body’s signals. Some of these ways are listed here. Think about examples of HOW you can use these tactics at a meal.

1. Eat slowly How can you do this during a meal? ______

2. Take breaks during the meal How can you do this during a meal? ______

3. Pay attention to portion sizes How can you do this during a meal? ______

4. Eat in a healthy environment How can you do this? ______

Tip of the week: Eat slowly at dinner this week. Put your fork down after every two bites.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3 Serving Size Guide

Food Group: One serving: Bread, cereal, rice and pasta 1 slice of whole wheat bread (1 ounce) Quick Tip – TWO servings of rice 1 tortilla, roll or muffin or pasta (1 cup) is about the size of ½ cup cooked cereal, grits, rice or pasta a baseball. 1 cup ready-to-eat breakfast cereal

Vegetables 1 cup raw, leafy vegetables ½ cup other raw vegetables ½ cup cooked vegetables ¾ cup vegetable juice

Fruit 1 medium apple, banana, orange, pear ¼ cantaloupe ½ cup cut, cooked, canned or frozen fruit ¼ cup raisins or other dried fruit ¾ cup fruit juice

Milk and milk products 1 cup milk 1 cup yogurt Quick Tip – ONE serving of cheese (1 1½ ounces natural cheese (such as cheddar or ounce) is about the size of 4 stacked Swiss) dice. 2 ounces processed cheese (such as American)

Meat, beans and nuts 2 to 3 ounces cooked meat, poultry or fish Quick Tip – ONE serving of meat (2- . ½ cup cooked beans or tofu 3 ounces) is about the size of a deck of . 1 egg These count cards. as ONE ounce . 2 tablespoons peanut butter of lean meat. . 1/3 cup nuts

Fats, oils and sweets 1 teaspoon margarine, butter, oil or mayonnaise

Quick Tip – ONE serving of butter is 1 tablespoon cream cheese or salad dressing about the size of the tip of your thumb. ½ cup ice cream 2 small cookies

From USDA’s Dietary Guidelines for Americans, 2000, http://www.usda.gov/cnpp/DietGd.pdf Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4 Seven Ways to Size Up Your Servings!

You can measure food portions so you know how much food you’re eating. When a measuring cup isn’t handy, use this guide to help you know how much you’re eating.

ONE serving of nuts or candies (1 ounce) is about one small handful. =

Adapted, by permission, from J. Carter et al., 2001, Planet Health (Champaign, IL: Human Kinetics), 489

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 7 Planning involves:

1. Planning the actual timing of your meals and snacks throughout the day so that you eat before you’re “starving” and then binge. 2. Taking healthy meals and snacks with you and providing your child with healthy meals and snacks so that you have an alternative to convenience foods that may be higher in fat. 3. Identifying which nights of the week you are most likely able to prepare dinner and which nights you may have to rely on quick, easy-to-prepare options. Studies have shown that working moms do as good a job in feeding their kids as non-working moms. (Source?)

Keys: . Stock up on quickies (like pasta, low fat tomato sauces and salad fixings). . Have kids help you while you prepare the entrée. Kids can tear and wash lettuce, peel carrots, set the table, and pour water and other drinks. . When you do have time to cook, make double portions and freeze half.

4. Planning family meals where you can sit down together with no TV or other distractions. 5. Choosing to spend a couple hours on the weekend preparing foods that you can freeze in small portions and then defrost during the week – dishes that work well are stews, chili, soups and spaghetti sauces. 6. Recognizing situations like parties and other social gatherings where you may be tempted by many options or pressured by friends and family to eat more than you’d like. 7. Including your favorite foods and special treats into weekly meal plans, so that you are less likely to feel deprived and less likely to binge.

Tip of the Week:

 Drain the fat from cooked turkey before adding it to

spaghetti sauce, tacos, chili, etc.

 Add an extra can of beans (like red kidney beans) for fiber!

6 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Skit Scorecards

As you watch the children perform each skit, think about the following influences (environment, nutrition, parent-child relationship and role modeling).

Pick ONE of these influences to focus on during each skit. How does each skit illustrate this influence? Are there positive examples of each? Negative examples?

Skit 1: Mom & kids at a fast food drive-thru

Thoughts:

Positive Negative Environment location, timing, what’s going on during meal Nutrition content of meal

Parent-child interaction

Parents as role models for children

continued on the next page.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 7 Skit 2: Family dinner

Thoughts:

Positive Negative Environment location, timing, what’s going on during meal Nutrition content of meal

Parent-child interaction

Parents as role models for children

Skit 3: Open dinner Thoughts:

Positive Negative Environment location, timing, what’s going on during meal Nutrition content of meal

Parent-child interaction

Parents as role models for children

8 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

9 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Parent Booklet Six

We Got the Beat!

This week you will: . Limber up with some stretching. . Define “physical fitness.” . Identify cardiovascular exercises. . Calculate your Resting Pulse Rate and your Target Heart Rate. . Set a goal with your family to increase your aerobic activity.

Heart Smart!

This week we’ll talk about your heart and aerobic exercise.

Did you know your heart is a muscle? Like all muscles, exercise makes your heart stronger.

Your heart works hard! It pumps blood through your body every day of your life. The blood brings oxygen and nutrients to all the parts of your body to keep you healthy.

Aerobic exercise keeps your heart strong, so it can do its job well!

1 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Fit Facts!

Did you know there are some very important benefits to regular physical activity?

Physical activity

Develops muscle strength endurance confidence

Maintains healthy body weight self-esteem good mood

Lowers stress cholesterol blood pressure

Reduces risk of diabetes colon cancer cardiovascular disease osteoporosis anxiety depression

Long-term goal

Experts recommend: . Moderate activity for at least 30 minutes every day or nearly every day. . At least three sessions per week of vigorous physical activity lasting 20 minutes or more.

Remember:

Vigorous physical activity makes you breathe hard and fast, makes your heart beat fast and makes you sweat!

Moderate physical activity is not as hard, and is still great for your health!

2 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Check it out! Don’’t let the weather get you down - you can find physical activities to do any time of year in Chicago!

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Taking Your Pulse

1. First, turn your left wrist so that your palm faces up. 2. You can feel your pulse on your wrist, about an inch below your thumb. 3. Place two fingers of your right hand at the top of your wrist on the thumb side. 4. Use a clock with a second hand to count 15 seconds. 5. Count each time you feel your pulse beat for 15 seconds. 6. Multiply your count by 4 to get beats per minutes.

Place two fingers of your right hand on your left wrist HERE.

My resting pulse rate is _____ beats a minute.

Determining your Target Heart Rate for Physical Activity

1. Subtract your age from 220: 220 – ______= ______ 2. The LOWER limit of your Target Heart Rate is: ______x .50 = ______ 3. The UPPER limit of your Target Heart Rate is: ______x .75 = ______

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Parent Booklet Seven

Go, Grow, Glow!

This week you will:

 Recall the concept of “variety” and why it’s important in your family’s diet.

 Identify the major nutrients in each food group in the Healthy Eating Pyramid.

 Play the Spoonful of Crisco game with your children.

 Play the Spoonful of Sugar game with your children.

 Interpret a Nutrition Facts label.

 Set a goal with your family to make a small change in your meal plan to help you eat more Go, Grow, Glow foods.

This week’s topic…

Why does the Healthy Eating Pyramid split foods into different groups?

Foods from different groups contain different NUTRIENTS to keep your body healthy. Different nutrients have different jobs in your body. We call these jobs Go, Grow, and Glow. Today we’ll learn about different nutrients and how each one does its job to keep your body strong, active and healthy.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Remember:

 All foods can be part of a healthy meal plan!

 Moderation is key—fill up on foods low on the pyramid first!

Tip of the week: Drain the fat from cooked turkey before adding it to spaghetti sauce, tacos, or sloppy joes.

2 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Serving Size Guide Food Group: One serving: Bread, cereal, rice and pasta. 1 slice of bread (1 ounce) preferably high fiber or whole grain 1 tortilla, roll or muffin Quick Tip – TWO servings of rice or pasta (1 cup) is ½ cup cooked cereal, grits, brown rice or high- about the size of a fiber pasta baseball. 1 cup ready-to-eat breakfast cereal

Vegetables 1 cup raw, leafy vegetables ½ cup other raw vegetables ½ cup cooked vegetables ¾ cup vegetable juice

Fruit 1 medium apple, banana, orange, pear ¼ cantaloupe ½ cup cut, cooked, canned or frozen fruit ¼ cup raisins or other dried fruit ¾ cup fruit juice

Milk and milk products 1 cup milk 1 cup yogurt Quick Tip – ONE serving of cheese (1 ounce) is 1½ ounces natural cheese (such as cheddar or about the size of 4 dice. Swiss) 2 ounces processed cheese (such as American)

Fish, poultry and eggs 2 to 3 ounces cooked meat, poultry or fish . ½ cup cooked beans or tofu Quick Tip – ONE serving . 1 egg These count of meat (2-3 ounces) is as ONE ounce about the size of a deck of . 2 tablespoons peanut butter of lean meat. cards. . 1/3 cup nuts

Fats, oils and sweets 1 teaspoon oil, preferably, butter, margarine, oil or mayonnaise Quick Tip – ONE 1 tablespoon cream cheese or salad dressing teaspoon of butter is about the size of the tip From USDA’s Dietary Guidelines for Americans, 2000, http://www.usda.gov/cnpp/DietGd.pdf of your thumb. 3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

½ cup ice cream 2 small cookies Why do you need to know serving sizes?

Restaurants often serve portions that are bigger than Healthy Eating Pyramid serving sizes. This makes it easy to eat more than you realize!

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Chart from: http://www.usda.gov/cnpp/Pubs/Brochures/hmaye-print.pdf

Size Up Your “Fat Dollars”

Imagine each gram of fat is worth a dollar. You’ve got 70 “dollars” to spend each day. Use this chart to help you figure out how to get the most for your “money!”

Serving: “Fat dollars” per serving Dairy 1 cup whole milk 10 1 cup 2% milk 5 1 cup skim milk 0 1 ounce of cheese 10

Meat 3 ounces 15

Fruit 1 average piece 0 ½ cup of fruit 0

Vegetables ½ cup 0

Grains 1 slice of bread 0 1 cup of cold cereal 0 ½ cup of hot cereal 0 ½ cup of rice or pasta 0

Fat 1 teaspoon oil, margarine, 5 or mayonnaise

Use the nutrition labels on the packs of your snacks to figure out how many “fat dollars” (or grams) are in there. Remember, there is often more than one serving in one bag of chips or cookies!

5 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Parent Booklet Eight

Flex Success!

This week you will:

 Review the highlights of the last seven sessions.

 Review the three main components of physical fitness: cardiovascular endurance, flexibility and muscular strength.

 Describe the importance of flexibility and of warm-up and cool-down exercises.

 Perform exercises to increase your flexibility!

Flexibility…

Flexibility helps you reach, bend, twist, and move without injury.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Highlights from Reach-Out!

Environment

Nutrition Physical activity

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 WHY WARM UP?

Why is it a good idea to warm up before exercise?

 What can happen if you don’t warm up?

 What kinds of activities do you usually do to warm up?

 How does a warm-up make you feel?

Warming up your muscles prepares them for your workout! Gentle stretching improves blood flow, gives you energy AND MAKES YOU FEEL GREAT!

What are good flexibility exercises?

Yoga and stretching work primarily on flexibility. However, being able to bend, twist and stretch is important in MANY activities and sports!

Tip of the week: Practice your stretches and yoga this week – use them as 5-minute warm-ups before exercise!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Drinking enough water? No sweat!

When you exercise, some of this water is lost through sweat. That’s why it’s important to drink water before, during and after exercise.

How much water should I drink?

What are signs of dehydration?

. Being very THIRSTY . Feeling very TIRED . Infrequent urination or DARK YELLOW urine . Dizziness, weakness, nausea

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 4

Parent Booklet Nine

Mix It Up!

This week you will:

 Prepare a lower fat version of a common recipe with your family.

 Modify a recipe to lower its fat content.

 Identify fat-free flavor sources with your children.

 Set a goal with your family to reduce fat content in your meals.

Modifying recipes

In week 7, you learned about the 3 major nutrients: fats, protein and carbohydrate. Fat has more calories per gram than carbohydrate (found in grains like brown rice, whole wheat, and oats) or protein (found mainly in poultry, fish and beans)

 Carbohydrates 4 calories per gram  Protein 4 calories per gram  Fat 9 calories per gram

So, lowering the amount of fat in your diet can help lower the calorie content. This booklet provides tips on how to lower the fat content of your meals.

Remember, that even with low fat meals, it is still important to pay attention to your portion sizes!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Lower Fat Substitutions

Instead of: Try: 1 cup butter, lard or shortening ¾ cup cooking oil or 1 cup soft tub margarine 1 cup whole milk 1 cup 2%, 1% or skim milk 1 cup evaporated milk or heavy cream 1 cup evaporated skim milk 1 cup sour cream 1 cup low-fat or non-fat yogurt or 1 cup low-fat cottage cheese blended with 1 teaspoon lemon juice 1 medium whole egg 2 egg whites or ¼ cup egg substitute ¼ cup cream cheese ¼ cup drained low-fat yogurt 1 ounce baking chocolate 3 tablespoons cocoa powder + 1 tablespoon cooking oil 1 ounce whole milk cheese 1 ounce low-fat or part-skim cheese 1 cup cream soup 1 cup fat-free broth 3 ounces of hamburger 3 ounces of ground turkey or chicken Pork sausage Turkey sausage Ham hocks and fatback Smoked turkey Pork bacon Turkey bacon, lean ham, Canadian bacon Neck bone Skinless turkey thighs Regular mayonnaise Mustard; low-fat or non-fat mayonnaise

Frying Broiling, stir frying, steaming, roasting, baking, grilling, microwaving, stewing, simmering Basting with fat Basting with broth Cooking with fatty sauces or gravy Cooking with broth or wine

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Lower fat cuts of red meats:

Beef: top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, strip steak lean, extra lean ground beef.

Pork: tenderloin, sirloin roast or chop, center cut loin chops

Lamb: foreshank, leg roast, leg chop, loin chop

“Lower fat cuts of meat” from the National Cancer Institute.

Cutting Out the Fat!

Below are listed some ways to reduce the fat content of recipes.

1. Substitute lower fat ingredients for those high in fat Instead of butter potatoes, as a vegetable, try steamed vegetables 2. sprayed with balsamic vinegar.

3. Change the cooking method

For example, bake, grill, or poach instead of fry.

4. Change the preparation method For example, remove the skin from poultry before eating it or drain the fat from ground turkey before using it for chili or tacos.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Adding kick with fewer calories!

▫ Lots of minced fresh garlic in your salad dressing, soups and sauces! ▫ Adding onions, carrots and celery in soup or stew or baked with a roast! ▫ A sprinkle of fresh lemon juice on vegetables, baked chicken or fish! ▫ A dash of cider vinegar to give soups or stews a tangy flavor! ▫ Experiment with herbs: o Basil and oregano in spaghetti sauce and lasagna o Thyme or tarragon on baked chicken o Rosemary on green beans o Chili powder, cumin and cayenne pepper in your chili or tacos o Fresh ground black pepper on salads or whole wheat pasta ▫ Fresh grated ginger root and a little soy sauce on broccoli or on a stir-fry of onions, broccoli, carrots and peppers! ▫ A fresh jalapeno in your chili! ▫ Tabasco sauce or jalapenos on whole wheat pizza! ▫ A fresh lemon slice in your water! ▫ A baked sweet potato with lemon or limejuice! ▫ Simmering onions and mushrooms in white wine! ▫ Lots of cinnamon in your pies or in sweet potato bread!

These are some suggestions – please share your favorites!

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Nature’s Bounty of Flavors!

10.

11.

12.

13.

14.

15.

BONUS: which pepper is the hottest?

5 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Parent Booklet Ten

Muscle Mania!

This week you will:

 Review the three main components of physical fitness: cardiovascular endurance, flexibility and muscular strength.

 Recognize the benefits of strength training.

 Discuss strength training safety tips.

 Do activities to increase your muscle strength.

 Set a goal with your family to practice muscle-strengthening exercises.

Muscle strength…

Muscle strength helps you lift and move yourself and heavy objects.

Strength training boosts your energy level, your balance and coordination, and your mental alertness. It helps to prevent injury during exercise and in daily life tasks.

Muscles are ACTIVE. Your muscles burn energy. One pound of muscle burns 30 – 50 calories per day. One pound of fat burns only 3 calories per day. So building muscle helps you control your weight.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 1

Build Up Your Muscle Strength Knowledge!

Did you know that strength training increases or improves:

 Metabolism – LEAN BODY MASS (muscle) burns more energy than FAT MASS. So by increasing your muscle, you help yourself lose weight.  Fat weight loss  Muscle strength, tone, and firmness  Stamina, energy, and endurance  Balance and coordination  Self confidence  Mental alertness  Outlook on life  Ability to perform challenges of daily life with less chance of injury  Strength of tendons and ligaments  Bone density and strength  Personal appearance

Recommendations: . To increase or maintain muscular strength, start with 2-3 workouts per week. . It is important to rest 24-48 hours in between strength training workouts.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 2

Safety Tips for Strength Training

1. Find a weight with which you can do 8 – 12 REPS for 1- 2 SETS.

If you can’t do 8 reps, the weight is TOO HEAVY!

REP = ONE movement or repetition. For example,lifting one

weight one at a time.

SET = a SERIES of movements.

For example, doing 2 sets of 10 reps of BICEP CURLS means doing 10 bicep curls, then RESTING one minute, and then doing 10 more bicep curls.

2. Warm up!

Warm up includes: a. 5 minutes of LIGHT AEROBIC ACTIVITY (for example, walking, cycling, or stair machine) b. STRETCHING all major muscle groups.

3. Cool down!

You should always STRETCH all the major muscle groups after weight training to maintain flexibility and prevent injury.

4. Maintain correct form and lift in a slow, controlled manner.

When you start to lose control of your muscles, it means your body is fatigued and puts you at higher risk for injury. Stop and rest.

5. Rest between sets.

Resting for at least one minute between sets is recommended.

6. Strength train 2-3 times per week with ONE-DAY REST between each session.

Note: Some women are concerned that weight training will make them look too masculine. But women’s bodies don’t work that way! Strength training 2-3 times a week will tone your muscles, but it won’t make you look like a man.

Doing more reps with less weight will TONE muscles without adding bulk.

7. As with all exercise, be sure to DRINK PLENTY OF WATER during your strength training! Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

The Major Muscle Groups

BACK – Strong muscles in the back help maintain good posture.

ABDOMEN – Strong muscles in the abdomen also help maintain good posture. You may have heard these muscles called the “abs” for short. Having strong abdominal muscles can help prevent and relieve back pain.

ARMS – The main muscles of the arm are deltoids (shoulders), biceps and triceps (upper arms). The biceps are known as “the lifting muscles.”

LEGS – The main muscles of the legs are quads and hamstrings (front and back of thighs). You may feel “the burn” in your quads after climbing stairs. Hamstrings, the backs of the thighs, are easily injured – they need to be gently stretched before exercise!

CHEST – Some of your chest muscles are involved in breathing. Others, like the pectoral muscles, help with push-ups.

Reach In Reach Out Program (Burnet), UniversityPictures of from: Chicago http://www.medem.com/MedLB/article_detaillb. Medicine & Biological Sciences ®2008cfm?article_ID=ZZZPUF8BGJC&sub_cat=258 4 and http://www.medem.com/MedLB/article_detaillb.cfm?article_ID=ZZZ5WGJU8JC&sub_cat=258

Parent Booklet Eleven

Stop and Shop

This week you will:

 Go on a grocery store scavenger hunt with your kids!

 Plan several balanced meals for the upcoming week with your children.

 Create a shopping list based on that plan.

 Set a goal with your family to prepare several balanced meals over the upcoming week.

 Go shopping with your children based on your shopping list.

Planning meals and selecting healthy foods while shopping…

The Healthy Eating Pyramid guides us in making healthy choices. We will use it to plan our meals. The Pyramid’s shape shows us that we should fill up on foods that are found in the lower levels of the pyramid. They are usually low in fat and high in fiber, especially if we focus on whole grains and fresh fruits and vegetables.

Planning meals and shopping lists saves time: you’ll make fewer trips to the store. It also saves money: you’ll know what you have in the house and what you need from the store, and you are less likely to make expensive, impulse purchases

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Grocery Store Scavenger Hunt With your children, find the following items in the grocery store. Record the specified nutrition information. Then circle the better choice.

1. 2% milk Skim milk Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

2. Biscuit Whole wheat dinner roll Serving size: Serving size: Fat grams per serving: Fat grams per serving: FIBER per serving: FIBER per serving:

Which item is the better choice & why?

3. Fruit cup Hawaiian Punch Serving size: Serving size: CALORIES per serving: CALORIES per serving: FIBER per serving: FIBER per serving:

Which item is the better choice & why?

4. Frozen pepperoni or sausage pizza Frozen vegetable pizza Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why? Which item is the better choice & why?

5. Apple Apple pie Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

6. Frozen fried chicken patties Unprepared chicken breasts Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Grocery Store Scavenger Hunt (continued)

7. Fresh spinach Frozen creamed spinach Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

8. Donut Fig Newtons Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

9. English muffin Muffin Serving size: Serving size: Fat grams per serving: Fat grams per serving: FIBER per serving: FIBER per serving:

Which item is the better choice & why?

10. Rice-a-Roni Brown rice Serving size: Serving size: Fat grams per serving: Fat grams per serving: Sodium (mg) per serving: Sodium (mg) per serving:

Which item is the better choice & why?

11. Sweet Potato Frozen French fries Serving size: Serving size: Fat grams per serving: Fat grams per serving: FIBER per serving: FIBER per serving:

Which item is the better choice & why?

12. Ice cream sandwich Fudgsicle Serving size: Serving size: Fat grams per serving: Fat grams per serving:

Which item is the better choice & why?

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 3

Meal Planning Guide

WHEN YOU PLAN YOUR MEALS REMEMBER THE HEALTHY EAING PYRAMID! . A MAIN DISH is usually from The Meat, Poultry, Fish, Eggs and Nuts Group. o Choose a lean meat, fish or beans and a low fat cooking method. . Select one SIDE DISH from The Bread, Cereal, Rice and Pasta Group. . Select one SIDE DISH from The Vegetable Group. o Fresh fruits and vegetables and WHOLE grains provide lots of vitamins and fiber! . Consider your BEVERAGE – water and low fat milk are good choices. . For a sweet treat after a meal remember The Fruit Group!

Day 1: ______(date) Breakfast

Lunch

Dinner

Day 2: ______(date) Breakfast

Lunch

Dinner

WHEN YOU SERVE YOUR MEALS REMEMBER TO MEASURE PORTION SIZES!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Shopping with the Food Guide Pyramid

FRUITS VEGETA BLES MEATS

Kids – 2 servings/day Kids – 4 servings/day Kids – 2 servings/day Adults – 2-4 servings/day Adults – 3-5 servings /day Adults – 2-3 servings/day

___ carrots ___ apple ___ tuna ___ corn ___ banana ___ fish, baked & broiled ___ grapes ___ green beans & peas ___ collards, kale, greens ___ chicken & turkey, no skin ___ peach ___ lean beef ___ nectarine ___ spinach ___ broccoli ___ lean ham ___ plum ___ lean pork ___ pear ___ cauliflower ___ lamb ___ orange ___ okra ___ tofu ___ tangerine ___ peppers ___ dried beans, peas & lentils ___ grapefruit ___ tomato ___ cucumber ___ refried beans, canned ___ apricots ___ potato, sweet potato ___ lean lunchmeat ___ kiwi ___ zucchini & other squash ___ strawberries ___ mushrooms ___ eggs ___ blueberries ___ lettuce, salad ___ chicken & turkey, with skin ___ other berries ___ bean sprouts ___ mango ___ beef ___ cabbage, coleslaw ___ pork chop ___ papaya ___ artichokes ___ pineapple ___ ham ___ asparagus ___ fried fish & fish sticks ___ cantaloupe ___ mixed vegetables ___ watermelon ___ fried chicken ___ vegetable soup ___ chicken nuggets ___ other melon ___ vegetable juice, salsa ___ peanut butter ___ raisins ___ spaghetti sauce ___ nuts and seeds ___ other dried fruit ___ avocado ___ ground beef ___ fruit cocktail ___ hash browns

___ 100% fruit juice ___ potato salad ___ regular lunchmeat ___ fried vegetables ___ sausage ___ French fries & tater tots ___ hot dogs ___ ribs

Note: the foods in the shaded areas are higher in fat than the foods in the white areas.

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 5

Shopping with the Food Guide Pyramid (continued)

GRAINS MM IILLKK EEXXTTRRAASS Kids – 9 servings/day Kids – 2-3 servings/day Use sparingly! Adults – 6-11 servings/day Adults – 2 -3 servings/day WHOLE GRAINS ___ gelatin or Jello ___ brown rice ___ nonfat or skim milk ___ fruit rolls ___ grits ___ nonfat yogurt ___ frozen Popsicles ___ spaghetti, macaroni ___ lowfat milk ___ soft drinks, punch ___ other noodles ___ lowfat yogurt ___ fruit drinks ___ bagel ___ lowfat chocolate milk ___ hard candy ___ English muffin ___ lowfat pudding ___ baked chips ___ pita bread ___ lowfat cheese ___ whole grain bread ___ mozzarella cheese ___ cookies ___ raisin bread ___ cake ___ string cheese ___ tortillas ___ lowfat cottage cheese ___ granola bar ___ hot dog bun ___ lowfat frozen yogurt ___ toaster pastry ___ oatmeal ___ ice milk ___ donut ___ other hot cereal ___ chocolate bar ___ dry breakfast cereal ___ whole milk* ___ pie ___ whole grain cereal ___ milkshake ___ fried chips ___ saltine crackers ___ hot chocolate ___ whole wheat crackers ___ pudding ___ reduced fat mayo ___ graham crackers ___ flan or custard ___ lowfat salad dressing ___ other crackers ___ regular cheese ___ ketchup ___ rice cakes ___ regular ice cream ___ taco sauce ___ roll ___ mustard ___ pizza crust * Only recommended for children under 2 years ___ pickles, relish ___ ramen noodles ___ barbeque sauce ___ pancake ___ soy sauce ___ waffle ___ jam & jelly ___ French toast ___ syrup & honey ___ granola ___ sugar ___ biscuits

___ muffins ___ sour cream ___ corn bread ___ cream sauce ___ gravy ___ cheese crackers ___ other snack crackers ___ whipped cream ___ pasta salad ___ cream cheese ___ mayonnaise ___ regular salad dressing ___ butter & margarine

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 6

Shopping List

1. ______

2. ______

3. ______

4. ______

5. ______

6. ______

7. ______

8. ______

9. ______

10. ______

11. ______

12. ______

13. ______

14. ______

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 7

Parent’s Booklet Twelve

Party On!

This week you will:

 Play Nutrition Jeopardy!

 Plan a low fat fast food swap with your parents.

 Set a goal with your family to make healthy choices when eating out.

Eating out…

Eating out is fun to do with friends and family.

Eating out can be part of a healthy meal plan. Plan ahead and choose wisely!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Fill in the Healthy Eating Pyramid!

Food has 3 main jobs in your body. What job do the MILK and MEAT groups have?

Food has 3 main jobs in your body. What job do the FRUIT and VEGETABLE groups have?

Food has 3 main jobs in your body. What job does the GRAIN group have?

Physical activity every day or nearly every day!

 Breads and other grains give you the E _ _ _ _ _ to get up and _ _ !

 Fruits and vegetables have V______to give you that healthy _ _ _ _ !

 Poultry, fish and eggs are full of P______which helps you _ _ _ _ ! Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Tips for Dining Out

You can think about these options if you are eating at school, at a friend’s house or at a restaurant.

Instead of: Try: Soda pop Water, seltzer or diet pop

Croissant or biscuit Dinner roll (especially whole wheat)

Bleu cheese, ranch or other creamy Low-fat Italian or fresh lemon juice dressing

French fries or onion rings Side salad or extra vegetables

Fried chicken Grilled chicken

Sausage or pepperoni pizza Veggie pizza with jalapenos

Regular mayonnaise Mustard; low-fat or non-fat mayonnaise

Sandwich with cheese Sandwich with extra lettuce, tomatoes, hot peppers and other vegetables

Ice cream Sorbet, Italian ice, ice milk, Popsicle, Fudgsicle

Fried, breaded or deep-fried entrée Broiled, steamed, roasted, baked, grilled, poached or simmered entrée

. Take your time, eat S L O W L Y and look out for that Happy Medium feeling.

. Share an entrée – restaurants often serve very large portion sizes.

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Swap Sheet

Select a restaurant where you like to eat. In the first box below, write down a meal you often choose. List the foods, side dishes and drinks.

Work with your parents to look up the number of FAT GRAMS in the Nutrition in the Fast Lane booklets.

Then look up the same information for a lower-fat swap. For ideas on making lower fat swaps, look at page 3 in this booklet.

Name of restaurant:

Meal 1 – an old standby Meal 2 – a lower-fat swap that I like, too

Food items Fat grams Food items Fat grams

1. 1.

2. 2.

3. 3.

4. 4.

______TOTAL TOTAL FAT FAT GRAMS GRAMS

How many fat grams did you save by making the swap?

How many tablespoons of Crisco is that? Remember: one tablespoon of Crisco has 12 grams of fat.

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008 Bodies in Balance

So you left the cheese off your sandwich and saved 100 calories. What does this really mean?

The following chart shows how different physical activities compare to each other and how they compare to quiet activities in calories burned in one hour.

Activity Calories per hour Calories per hour for 120 lb. person for 170 lb. person

Driving a car 110 155 Eating 80 115 Reading 70 100 Watching TV 55 75 Working at a desk (typing and writing) 100 140 Sleeping 50 70

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Parent Booklet Thirteen

Where do we go from here?

This week you will:

 Review your progress over the last 13 sessions.

 Make a plan to set and achieve goals for the upcoming month.

 Make a commitment to continue to follow the Reach-Out Program.

Taking stock of progress

This is the last weekly session of the Reach-Out program. You’re going to look back at your progress to see how far you’ve come. You will also work with your family to set goals to continue your lifestyle change.

As you know, sometimes it is hard to change your habits, especially when it comes to eating and exercise. It takes persistence to practice the skills you learn so that they become new habits. It’s a lot of work, but your health is worth it!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Maintain your Gains!

Relapse prevention Almost everyone, who is trying to change his or her habits, slips up sometimes – that is normal. . If you slip, you should not feel that you have failed or wasted your time. . To get back on the right track, try to learn from your experience – what was it that tempted you? What can you do differently next time? . Then renew your commitment to stick to your goals!

High risk situations Temporary setbacks are most likely to occur when you are with other people, such as at parties or family gatherings. . Planning for these situations puts YOU in control, so you are more likely to make the choices you want to make.

Maintaining balance When you feel deprived, you are more likely to have cravings for unhealthy foods and more likely to overeat. . Leading a balanced lifestyle will help keep your cravings under control. . Be sure to PLAN ways to keep your favorite snacks in your meal plan in moderation.

KEY TECHNIQUES . Keep records! . Measure your portions! . Watch your fat intake. . Stay active!

Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Highlights from Reach-Out!

Environment

Nutrition Physical activity

NUTRITION The Healthy Eating Pyramid shows us that ALL FOODS can fit into a balanced diet. . Fill up on foods low on the Pyramid (grains, fruits and vegetables) first. . MEASURE your portion sizes!

3 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

PLAN AHEAD If you can plan a week, you can plan a month!

Reach-Out is moving from weekly meetings to bi-weekly meetings. But that’s okay! You have all the SKILLS you need to plan and meet your goals.

. Continue to set goals each week. . At the end of the week, sit down as a family and assess your progress. . Decide where you were successful and why. . Also look closely at your “slip-ups” – how can you prevent them from happening? . If you need to meet with Marla, program dietitian, then make another appointment. She is here to help you and your family.

Make changes to your goal plan, if needed, and COMMIT to following it the next week.

When we meet next month, we’ll talk about your successes and challenges!

4 Reach In Reach Out Program (Burnet), University of Chicago Medicine & Biological Sciences ®2008

Table of Contents