Cooking Matters at Home Activities for Kids

Cooking Matters at Home - Activities for Kids Breakfast Crossword

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Across Down 4 Put cream cheese or peanut butter on a whole 1 Scramble these and eat them with whole grain wheat ______. toast. 5 Add some fruit and brown sugar to a bowl of 2 Add ______to whole grain cereal. this whole grain. 3 Make a ______with yogurt, fresh fruit, and 7 Add fresh ______like bananas or granola. strawberries to whole grain waffles. 4 This meal helps you do your best in school. 9 Top a breakfast ______with some salsa. 6 Eat breakfast ______day. 8 Try whole grain French ______or pancakes.

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Across Down 2 Look for snacks made with ______grains. 1 Check the ______before you choose a 4 Raw ______make great snacks — try them drink or snack. with dip! 2 Get this healthy drink from a fountain, a bottle, 6 Try making your own healthy snacks at or your kitchen sink. ______. 3 Choose snacks with less ______fat. 7 Avoid drinks and snacks with lots of ______. 5 Put fruit, yogurt, and ice in a blender to make a 8 Watch out! Make sure your fruit drinks say 100% ______. ______. 9 Low-fat ______is a great drink choice — it helps keep bones strong.

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recipe bake measure

ingredients roast oven

chop broil stove

dice boil chef

mince simmer kitchen

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label fat lower

servings sugar higher

calories fiber

What fruit What color am I? am I?

betrrwrsya ______alwetroenm ______arenog ______ubbylrere ______plepa ______utneapcelo ______umlp ______naomg ______argesp ______iwki ______pinaplepe ______erngtneia ______ahpec ______nnaaab ______ineatnecr ______

Fill in the blanks to complete the names of these GREEN veggies. Word bank B ______C __ L __ Squash __ P ______C H Sweet potato A __ P ______G __ S Beet C __ C ______ER Broccoli

Fill in the blanks to complete the names Spinach of these ORANGE veggies. Carrot ______R __ T Radish __ W __ __ T P ______O Corn Cucumber Fill in the blanks to complete the names of these RED veggies. Asparagus B ______R A ______H

Fill in the blanks to complete the names of these YELLOW veggies. C __ __ N __ Q U ______

DID YOU KNOW? Break for breakfast! Eating breakfast gives you energy to play and have Take a few minutes to fuel up each morning at home or at school. fun all day long. It also A balanced breakfast includes foods from at least 3 food groups. helps you focus and do Think about the breakfast you ate this morning. What foods did it better in school. include? Which food groups do these foods belong to? Talk it over with a friend or write your answers below.

Hint: You may need [Food I Ate] [Food Group] to think about each ingredient of some Ex: cereal Ex: grains group foods. For instance, a breakf ast burrito may have beans, cheese, and a tortilla — all different food groups!

Now color in each food group you listed on the MyPlate picture below!

It’s good to eat from every food group, every day!

Circle the food groups on the MyPlate picture that you still need to eat from today.

Write or draw in ideas of foods you might eat today from these groups!

7 Try making this quick and healthy breakfast at home on the weekend. DID YOU Ask a friend or family member to join in on the fun! KNOW? Most schools serve breakfast every day. Yogurt Parfait Ask your teacher or principal about your Chef Joyce Roland • Seattle, Wash. school breakfast Serves 3, 1 parfait per serving program. Prep time: 10 minutes • Cook time: None

Ingredients Directions 1. If using fresh fruit, 2 cups fresh or TIP: Wash and thawed frozen fruit, rinse, peel, and/or trim as cut up your fruits Food group such as bananas, needed. If using thawed the night before. strawberries, frozen fruit, drain any Then make this alert! peaches, or mango extra juices. Cut fruit into easy breakfast the This healthy breakfast -inch thick slices. There uses 3 food groups. Can 1½ cups nonfat ¼ next morning in you guess which ones? plain yogurt should be about 1½ cups under 5 minutes! total. The answer is at the ¾ cup granola bottom of the page! 2. Layer ¼ cup yogurt into Optional Ingredients each of 3 cups or bowls. Top with ¼ cup sliced fruit and 2 Tablespoons granola. 1 Tablespoon sliced almonds 3. Repeat layers one more time, ending with a layer of granola. Materials 4. If using, top with sliced almonds. 3 cups or bowls Cutting board Chef’s Notes Measuring cups •• Layer parfait just before serving to keep granola crunchy. Measuring spoons ••Use any high-fiber cereal you like instead of granola. Sharp knife ••To save money, use fresh fruits that are in season. When seasonal fruits are hard to find, use thawed frozen fruit. ••Use leftover fruit to sweeten low-sugar cereal the next morning. Or, eat it for an afternoon snack. DID YOU KNOW? Nutrition Info (per serving) Not hungry CALORIES TOTAL FAT SUGARS SODIUM when you wakeve to up? eat You don’t ha 260 4.5g 34g 90mg breakfast right away. Eat it within 1-2 hours of waking up.

Un-Scrambled Eggs DID YOU Like scrambled eggs for breakfast? You’re not alone! See if you can KNOW? un-scramble these popular breakfast foods below. The word breakfast means to “break the maotlea ______uygrot ______fast.” You’ve been “fasting” since you ate rtuif ______raecel ______dinner the night before! Get yourself going akpacens ______atots ______each morning with a healthy breakfast.

teolmete ______klmi ______

Un-Scrambled Eggs answers: answers: Eggs Un-Scrambled oatmeal, fruit, pancakes, omelette, yogurt, cereal, toast, milk toast, cereal, yogurt, omelette, pancakes, fruit, oatmeal,

Food Group Alert! answers: answers: Alert! Group Food fruits, dairy, grains grains dairy, fruits, 8 COOKING MATTERS PRESENTS Sugar Shocker

Compare labels to choose Nutrition Facts Serving Size 1 cup (264g) foods lower in sugar. Servings per Package 2

Think sugar gives you a lift? Think again. Too much sugar will leave you Amount Per Serving feeling tired and sluggish soon after you eat. Healthy foods give you the Calories 310 Calories from Fat 40 energy you need to play, do well in school, and be active all day long. % Daily Value Total Fat 4.5g 7% Have you ever seen the Nutrition Facts Panel on a food package? That’s Saturated Fat 0g 0% where you can find out how much sugar is in your food or drink. Look for Trans Fat 0g it on the side or back of the package. Sugar is circled in red on the label Cholesterol 0mg 0% to the right. Sodium 500mg 21% Total Carbohydrate 57g 19% Dietary Fiber 10g 40% Sugars 4g The next time you reach for Protein 12g a soda or other sugary drink, It’s ok to eat sugary foods from time to Vitamin A 300% • Vitamin C 190% think about eating 16 packets Calcium 15% • Iron 20% time. Think of them as a of sugar. That’s how much * Percent Daily Values are based on a 2,000 calorie diet. special treat instead of Your daily values may be higher or lower depending on sugar is in a 20 ounce soda! your calorie needs. an everyday food. Instead, try mixing 100% fruit Nutrition Facts juice with sparkling water. Serving Size 8 fl oz (240mL) Nutrition Facts Servings per Container 2 Serving Size 1 bottle (8 oz) Servings per Package 1 Amount Per Serving

Amount Per Serving Calories 80 Calories from Fat 0 Compare100 theCalories food from Fat labels 20 below. Circle which food Calories % Daily Value % Daily Value TRY THIS! Total Fat or drink is lower in 0sugar.% 0g 0g 0% Total Fat 0% Saturated Fat 0g Next time you go 1% Saturated Fat 0g Trans Fat 0g food shopping with Cholesterol a. TransNutrition Fat 0g Soda Facts0% Plain less than milk 5mg an adult or on your own, Serving 0mg Size 3/4 cup (30g) Sodium 1% Total Fat 1% Nutrition 130mg Facts Servings per Package 2 frosted flakes 5% look at how much sugar Sodium 30mg ServingTotal Size Carbohydrate 1 cup (28g) 9% 12g 27g Servings per Package 2 corn flakes 4% is in a food or drink you TotalAmount Carbohydrate Per Serving Dietary Fiber 0g 0% Sugars 27g OR Sugars 11g Calories 110 Amount Per Serving would normally buy. Calories from Fat 0 Protein 8g Calories from Fat 0 Protein 0g Calories 100 See if you can find a similar % Daily Value % Daily Value NotTotal a significant Fat 0g source of fat calories, saturated Vitamin A 8% 0% fat, trans fat, cholestol, fiber, vitamin A, vitamin C, • Vitamin C 4% food with less sugar that Saturated Fat 0g 0% TotalCalcium Fat 0g30% calcium and iron. • 0% 0% Iron 0% you would be willing * PercentTrans Daily Fat Values 0g are based on a 2,000 calorie * PercentSaturated Daily Values Fat 0g are based on a 2,000 calorie b. “Frosted” whole diet. YourUnfrosted daily values may be higher whole or lower Cholesteroldiet. Your daily values may be higher or lower Trans Fat 0g depending on your5mg calorie needs. depending on your calorie needs. 0% Nutritiongrain cerealFacts 1% Nutritiongrain 0mg cereal Facts to try. ServingSodium Size 140mg 1 cup (227g) Servings Cholesterol 8% Serving Size 1 cup (227g) Servings per TotalPackage Carbohydrate plain nonfat yogurt 6% Sodium 200mg 27g per Package plain nonfat yogurt8% 9% 24g Dietary Fiber 1g Total Carbohydrate 4% Amount Per Serving 0% Amount Per Serving Sugars 11g Calories from Fat 0 Dietary Fiber 1g Calories 80 OR Protein 1g % Daily Value CaloriesSugars 3g110 Calories from Fat 0 0% Protein 2g Vitamin A0g 10% Total Fat • 0% % Daily Value Vitamin C 10% Total Fat 0g • Vitamin C 10% CalciumSaturated 0% Fat 0g Vitamin A 10% • Iron 25% Saturated Fat 0g• Iron 45% 0% * PercentTrans Daily Fat Values0g are based on a 2,000 calorie Calcium 0% diet. Your daily values may be higher or lower 1% 0% <5mg * PercentTrans Daily Fat Values 0g are based on a 2,000 calorie Cholesteroldepending on your calorie needs. 5% Cholesteroldiet. Your daily values may be higher or lower c. 120mgPlain yogurt Strawberry<5mg yogurt Sodium 11% depending on your calorie needs. 2% Sodium 135mg Potassium 380mg 4% Potassium 6% 12g 310mg Total Carbohydrate 0% 9% Total Carbohydrate Dietary Fiber 0g 22g OR Dietary Fiber 7% Sugars 12g <1g Sugars 21g 4% Protein 8g Protein 6g • Vitamin C 8% Vitamin A 0% • Iron 0% Vitamin A 0% Calcium 45% • Vitamin C 8% Calcium 45% * Percent Daily Values are based on a 2,000 calorie • Iron 0% 9 diet. Your daily values may be higher or lower * Percent Daily Values are based on a 2,000 calorie depending on your calorie needs. diet. Your daily values may be higher or lower depending on your calorie needs. Got a taste for something sweet? Have fun with fruit! Try a cool and tasty fruit smoothie in place of a sugary drink, snack, or dessert. DID YOU Fruit Smoothies KNOW? Chef Susan Goss • Chicago, Ill. Fruit is naturally es Serves 2, 1 cup per serving sweet and it giv Prep time: 10 minutes • Cook time: None you the healthy stuff you need to grow and Ingredients Directions be strong. Have it on 1 medium banana 1. Peel banana. Place in blender. its own for a snack. ½ cup ice cubes 2. Add remaining ingredients to the blender. Or use it to sweeten 1 cup low-fat plain If using cinnamon, add now. lower-sugar versions yogurt 3. Cover and blend until smooth. of your favorite foods, ½ cup 100% orange like cereal or yogurt. juice Chef’s Notes 4 frozen strawberries ••Use any fresh or frozen fruit, such as peaches, blueberries, Optional Ingredients raspberries, or mangoes. Use fruits in season when you can. ½ teaspoon ground ••For a creamier smoothie, use nonfat, soy, or 1% milk cinnamon instead of orange juice. ••Freeze slices of fruits that are about to go bad. Use these in your smoothies. Want more Materials tasty recipes If smoothie is too thick, add water or ice. If smoothie Measuring cups •• to make with is too thin, add more fruit. your friends Special Materials If you don’t have a blender, use a fork to mash the •• and family? Blender fruit. Whisk in the other ingredients. Serve over ice. Get all Cooking Matters Nutrition Info (per serving) recipes right on your phone at CALORIES TOTAL FAT SUGARS SODIUM CookingMatters.org/app. 150 1.5g 19g 65mg

This is Your Brain on Breakfast A balanced breakfast includes foods from at least 3 MyPlate food groups. Match these popular breakfast foods with the food group they belong to. Hint: Some foods may have ingredients from more than one food group! DID YOU Foods Food groups KNOW? Bagel Most schools serve Cereal Fruits breakfast every Eggs day. They can Apple include many of Vegetables your favorite foods Veggie omelette from this activity. Oatmeal Ask your teacher or Yogurt Grains principal about your Waffle school breakfast program. Banana Protein Bean burrito Milk Dairy Toast Visit MyPlate Kids Place for fun videos, games, and

Peanut butter activity sheets. Go to www.choosemyplate.gov/kids.

omelette, Bean burrito, Peanut butter; Dairy: Yogurt, Milk Yogurt, Dairy: butter; Peanut burrito, Bean omelette,

TIP: You can make or buy all of Veggie Eggs, Protein: Toast; burrito, Bean Waffle, Oatmeal, Cereal, Bagel, Grains: Word matching answers: answers: matching Word

these grain foods as whole grains. omelette; Veggie Vegetables: Banana; Apple, Fruits:

10 COOKING MATTERS PRESENTS Make Your Plate a Rainbow

Go crazy for colors! Colorful fruits and vegetables help you grow and get strong. Plus they look great on your plate! See if you can eat at least 3 different colors of fruits and veggies each day. How many fruits and vegetables can you think of for each color? Write them in or draw pictures of them below. Color in the ones already shown. Circle the fruits and vegetables [Red] you ate yesterday. How many colors did you eat?

Draw a box around the fruits [Orange] and vegetables you would like to eat today. Try to pick at least 3 colors!

[Yellow] DID YOU KNOW? Your school serves Green colorful fruits and [ ] veggies every day at lunch! Draw a star next to the ones you see in the lunch line this week. [Blue or Purple]

DID YOU KNOW? TIP: The next time an adult you know goes food shopping, Eating different colors helps your body and your brain! Red, blue, and purple fruits and veggies can boost your go with them! Look for a fruit or memory. Green ones give you strong bones and teeth. vegetable you’ve never seen or Orange and yellow ones keep your eyes sharp tasted before. Ask if you can and help you fight off colds! try it together at home. 11 DID YOU KNOW? Fruits and veggies make Many fresh fruits and veggies great snacks or desserts! taste their best in spring Work with a friend or family member to make these colorful fruit and or summer. In the winter months, or all year round, veggie treats after school or on the weekend. give frozen and canned fruits and veggies a try. They often cost less and can taste as Fruit Salad good or better! ★★ Wash and peel a variety of colorful fruits. ★★ Cut fruits into bite-size pieces. Combine in a Fruit and large bowl. Cheese Kabobs ★★ Cut a lime in half. ★ Squeeze the juice Veggies with Dip ★ Cut block cheese into small cubes. over the fruit. ★★ Cut up any colorful veggies ★★ Wash, peel, and cut a ★★ Drizzle a Tablespoon you like. Try broccoli spears, variety of colorful fruits into of honey if you like. bell pepper strips, celery bite-size pieces. ★★ Stir ingredients to sticks, cucumber slices, or ★ combine and enjoy! carrot sticks. ★ Slide food onto coffee stirrer “skewers” or whole ★★ Mix ½ cup nonfat plain yogurt, wheat pretzel sticks. Switch ½ cup low-fat mayonnaise or between fruit and cheese sour cream, ½ teaspoon dried pieces. parsley, ¼ teaspoon garlic powder, ⅛ teaspoon salt, and ⅛ teaspoon pepper. ★★ Dip the veggies and enjoy!

Fill in the blanks — then fill up on yummy fruits and veggies!

Guess these GREEN fruits Guess these RED fruits and and veggies. veggies. Word bank

B ______C __ L __ B ______Squash Spinach K __ W __ W A T __ __ M ______N Sweet potato Carrot __ P ______C H R A ______H Kiwi Pineapple

Guess these ORANGE fruits Guess these YELLOW fruits Beet Radish and veggies. and veggies. Broccoli Corn ______R __ T C __ __ N Tangerine Watermelon __ A N G __ R ______P ______A P P ______W __ __ T P ______O __ Q U ______

12 Fruits, Vegetables, and Whole Grains Fruit and Vegetable Placemats

Suggested Ages: 3-10 years In Advance Estimated Time: 15 minutes 1. Collect enough magazines so that each family will have at least two. Choose magazines that are more likely to have pictures of fruits and Materials: vegetables. Magazines to cut out pictures of fruits and vegetables In Class Glue sticks 1. Distribute materials and encourage parent-child pairs to work together to

Crayons, colored pencils, create their own fruit and vegetable placemat. or markers 2. Explain that families can draw pictures of fruits and vegetables on blank Blank paper, 1-2 sheets per paper, or they can cut out fruit and vegetable pictures from the magazines. family Pictures can be arranged and glued on both sides of the construction paper. Construction paper, 1 piece 3. Ask parents to cover each placemat (front and back) with clear contact per family paper. Clear contact paper 4. Ask a few kids to share their placemats with the class and answer questions such as: Scissors, 1 pair per family • Which of the fruits and veggies on your placemat are your favorites? • Did you find any pictures of fruits and veggies that you would you like to try for the first time? If so, which ones? • What are some of the ways you like the fruits and veggies on your placemat prepared? • What season is best to find the fruits and veggies on your placemat? 5. Explain that families can use their placemats at home to remind them to include more fruits and vegetables in each meal.

TIP: • Tell parents that they can clean the placemat by wiping it down with a damp cloth, but it should not be submerged in water.