Appetite for Health

APPetite for Health

Name:______

Table of Contents

Build a Healthy Plate ...... Page 4

Fuel Up with Breakfast ...... Page 8

Snack Attack ...... Page 12

Rethink Your Drink ...... Page 16

Fast Food Frenzy ...... Page 20

Calcium Counts ...... Page 24

Cut the Salt ...... Page 28

All About Physical Activity ...... Page 32

What I Learned Summary ...... Page 34

Build a Healthy Plate

Highlights: Learn how to build a healthy plate using the USDA’s MyPlate tool. Fill your plate with fruits, vegetables, whole grains, low-fat dairy products, and lean protein.

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Description:

 MyPlate is a tool that reminds us how to eat healthfully.

 It shows the five food groups and how they can be arranged on your plate to build a healthy meal.

 MyPlate can help you visualize what foods and how much to eat at each meal.

 The five food groups on MyPlate are: Grains: Make at least half your grains whole. Fruits and Vegetables: Make half your plate fruits and vegetables. Dairy: Switch to skim (fat-free) or 1% milk. Protein: Vary your protein food choices.

 Physical activity is also an important part of staying healthy. Choose activities you like to do to build up 60 minutes of exercise every day.

Get to Know MyPlate Food Groups

Directions:Look at the list of foods below and write them in the correct food group.

Grains Vegetables Fruits

Dairy Protein Foods Empty Calories

Tomato Soda Spinach Candy Bar Kool-Aid Oatmeal Tortilla Pudding Peanut Butter Potato Chips Cereal Sweet Potato Kiwi Chocolate Milk Zucchini Corn Raisins Strawberries Yogurt Salmon Cheddar Cheese Black Beans Toast Mayonnaise

Rice Mango Grilled Chicken Orange Juice Eggs Butter

Build a Healthy Plate

Directions: Draw lines to show the correct sizes of each section, and write the names of the food groups in the correct place on the plate. Then in each section, write the name of a food you could eat from that group to build a healthy meal.

Fuel Up with Breakfast

Highlights: Your body needs energy to start the day off right. Learn how to fuel your body and brain by choosing a healthy breakfast every day.

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 Your brain needs energy to perform, and without it you may have difficulty concentrating and focusing in school.

 You can fuel your body and brain by eating a healthy breakfast every morning.

 A well balanced breakfast should include foods from at least three of the five food groups.

 Here are some ideas for a quick and healthy breakfast:

 Whole wheat mini bagel with peanut butter and a banana

 Whole grain cereal with low-fat milk and fruit

 Granola bar, sliced apples, and low-fat milk

 Low-fat yogurt with berries and granola

 Graham crackers, string cheese, and 100% orange juice

Breakfast is the most important meal of the day. Why is it so important to fuel up with breakfast? Answer the questions below to help find out. 1. Did you eat breakfast this morning? Yes No

2. If you ate breakfast, what did you have? Do you think it was nutritious?

3. If you didn’t eat breakfast, when was (or will be) the first time you ate today?

4. When was the last time you ate yesterday?

5. Calculate the amount of time between your last meal yesterday and your first meal today.

6. Describe how you feel if you skip breakfast in the morning.

7. Why do you think that breakfast is the most important meal of the day?

8. List two ways that you can make breakfast part of your daily routine.

The Breakfast Game Fill in the answers to the questions as you play the Breakfast Game in class.

1. How many hours does your body go without eating if you skip breakfast?

2. Breakfast should provide this % of daily nutrients.

3. A well balanced breakfast should include how many of the five food groups?

4. A healthy breakfast should include protein, carbohydrates, and a little fat. TRUE or FALSE (circle the correct answer, then explain below)

5. Skipping breakfast can lead to weight gain. TRUE or FALSE (circle the correct answer, then explain below)

6. What percent of middle school students skip breakfast at least three times per week?

7. Students who do this are more alert, have higher test scores, fewer behavioral problems, and fewer visits to the nurse’s office.

8. On average, how many children are served breakfast at school in the US every day?

9. I am a great source of protein, calcium, and add a twist to your breakfast.

10. AALOTME (unscramble the word)

11. OTEELSRFV (unscramble the word)

12. TISINVAM (unscramble the word)

13. How many calories are in an English muffin and two scrambled eggs?

14. How many calories are in an English muffin with sausage sandwich and hash browns?

15. What is the leanest breakfast meat?

16. This breakfast food contains about 50% fat.

Snack Attack

Highlights: Are you having a snack attack? Learn how to choose your snacks wisely by reading nutrition labels and following the healthy snacking tips.

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 Snacks can be part of a healthy diet, but it’s important to choose healthy snacks that will provide your body with energy and nutrients.

 Choose more “anytime” snacks, like fruits, vegetables, whole grains, low- fat dairy products, and lean protein. Choose less “sometimes” snacks that are high in empty calories, solid fat, and added sugar.

 Follow these healthy snacking tips when you’re having a snack attack: S: Smaller Portions N: Not in front the TV A: Am I really hungry? C: Choose low-fat foods from MyPlate for snacks K: Kitchen is a good place to eat your snack S: Sit down, slow down, savor, and enjoy!

Name that Snack! Directions:Write the name of the snack in each picture on the line below it. Then, circle the snacks that are “anytime” snacks and put an X over the snacks that are “sometimes” snacks.

1.______2. ______3.______

4.______5. ______6.______

7.______8. ______9.______

10.______11. ______12.______

Reading Nutrition Labels

1. How many servings are there per container? ____

2. How many grams of total fat are there per serving? ____

3. How many grams of fat would you eat if you ate the whole box? ____ x ____ = ____ total grams of fat

4. What is the % Daily Value for Total Fat? _____ %

5. Is the % Daily Value for fat close to 20%? Yes or No

Snack Labels

Directions:Answer the following questions based on the nutrition label for a snack food.

Look for the following on your label My Snack

What is the name of your snack?

What is the serving size?

How many servings are in the entire package?

How many calories are in one serving?

How many calories are in the entire package?

How many grams of fat are in one serving?

How many grams of fat are in the entire package?

Which nutrients have a high % Daily Value (20% or more)?

Which nutrients have a low % Daily Value (5% or less)?

Do you think this is a healthy snack?

Rethink Your Drink

Highlights: Wat-er you drinking? Learn how to rethink your drink and choose healthy beverages. Use the Nutrition Facts Label to find out the sugar content of many popular beverages.

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 What you choose to drink is just as important as what you eat.

 We need to choose the right types of beverages to keep our bodies healthy.

 Beverages may contain empty calories and added sugar, which can lead to weight gain and cavities.

 Here are some facts and myths about sugar:

 Fact- Sugar in large amounts can cause you to gain too much weight.  Fact- Sugar can contribute to cavities in teeth.  Myth- Sugar causes diabetes.  Myth- Sugar causes children to become hyperactive.  Myth- Sugar causes heart attacks.

 Water, 100% juice, and low-fat or fat-free milk are your best beverage choices.

How much sugar is in my soda?

Label: 20 oz cola

1. How do I find out how many total grams of sugar are in the bottle?

_____ x ______= _____ grams

2. How do I find out how many teaspoons of sugar are in the bottle? (HINT: 1 teaspoon of sugar = 4 grams)

_____ ÷ _____ = ______teaspoons of sugar

Guess the Sugar Amount

Directions: Draw a line from the drink to the amount of sugar you think it contains.

Flavored Soda 8 teaspoons 24 oz bottle

Milk 13 teaspoons 16 oz bottle

Cola 0 teaspoons 20 oz bottle

Water 24 teaspoons 16 oz bottle

Energy Drink 17 teaspoons 16 oz can

Vitamin Water 6 teaspoons 20 oz bottle

Fast Food Frenzy

Highlights: Fast food is all around us, and there are so many different options. Learn tips for making healthier fast food choices and how to “makeover” your fast food meal.

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 In general, fast foods contain high amounts of calories, fat, and sodium. Many items, especially beverages, contain added sugar.

 There are two different types of fat:

 Solid fat (saturated & trans fat) can raise cholesterol and increase risk for heart disease.  Unsaturated fat (mono- & polyunsaturated fat) can be healthy for your heart.  Eating too much fast food could increase your risk for obesity, heart disease, high blood pressure, and Type 2 diabetes.

 Here are some ways to eat healthier when eating out:

 Choose smaller portions.  Choose grilled or baked foods instead of fried ones.  Choose fruits or vegetables for sides.  Choose water, 100% juice, or low-fat milk for beverages.

Fast Food Survey

1. What is your favorite fast food?

2. What foods do you consider to be fast food?

3. How often do you eat fast food? (Circle the answer that best describes you) Every day A few times per week Once a week

Less than once a week Once a month Rarely

4. Why do you eat fast food?

5. Circle the letter for the fast food meal that you think has the least amount of fat.

a. Meal #1 Double cheeseburger Large French fries 16 ounce chocolate milkshake

b. Meal # 2 Grilled chicken sandwich Small French fries 8 ounces of low-fat chocolate milk

c. Meal #3 Crispy chicken Caesar salad Apple slices Bottle of water

Fast Food Makeover Using the Fast Food Nutrition Guide or fast food menus, find the menu for one restaurant where you like to eat. Choose 3 items from the menu that you might typically order and write them in the box below. Look up the amount of calories and fat in each of your items and then add up the totals for your meal.

Example: Menu from a Burger Restaurant Menu Item Calories Grams of Fat Quarter Pound Burger w/ Cheese 510 26 Large French Fries 500 25 Chocolate Milkshake 580 14 Totals: 1590 65

My Menu from:______Menu Item Calories Grams of Fat

Totals:

Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that add up to less than 600 calories and less than 25 grams of total fat and write them in the box.

Example: Healthier Menu Makeover from a Burger Restaurant Menu Item Calories Grams of Fat Cheeseburger 300 12 Small French Fries 230 11 Bottle of Water 0 0 Totals: 530 23

My Healthier Menu Makeover from:______Menu Item Calories Grams of Fat

Totals:

Now that you’ve seen how to cut back on the amount of calories and fat in your fast food meal, try to makeover a meal from two restaurants of your choice. Try to choose restaurants you might find in your neighborhood. Remember that your healthier menu should add up to less than 600 calories and less than 25 grams of total fat.

My Menu from:______

Menu Item Calories Grams of Fat

Totals:

My Healthier Menu Makeover from:______

Menu Item Calories Grams of Fat

Totals:

My Menu from:______

Menu Item Calories Grams of Fat

Totals:

My Healthier Menu Makeover from:______

Menu Item Calories Grams of Fat

Totals:

Calcium Counts

Highlights: There’s no bones about it, calcium counts! Learn about the importance of drinking milk and eating dairy and other calcium-rich foods to build strong bones and teeth.

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 Calcium is a mineral. Dairy products and dark green leafy vegetables are good sources of calcium.

 Calcium helps build bones and teeth and keeps them strong. Calcium is also involved in muscle contraction.

 Osteoporosis is a disease in which bone becomes fragile and more likely to break. Eating enough calcium every day throughout life can prevent osteoporosis later in life.

 Weight-bearing activities cause your bones and muscles to work against the force of gravity and help your bones absorb the calcium that they need.

 Vitamin D is also needed to help absorb calcium. Our bodies can form vitamin D while we are outside in the sun.

 Children and teens 9-18 years old should get at least 3 cups of dairy foods each day to help get the recommended 1300mg of calcium.

No Bones About It… Calcium Counts

Directions: Fill in the blanks with the correct word from the word bank below.

Word Bank swimming unhealthy calcium running lactose healthy three

1. ______is the name of the natural sugar found in milk that some people have a hard time digesting.

2. Humans need to eat foods rich in ______so that they will have strong teeth and bones.

3. A middle school student should have at least ______cups of dairy each day.

4. ______is an example of a weight-bearing activity, which helps build our bones.

5. ______is not an example of a weight-bearing activity. This does not help build bones in our body.

6. This is an example of ______bone.

7. This is an example of ______bone.

Where’s the Calcium?

Directions: Circle the pictures of the foods that are calcium-rich.

Spinach/Greens Cheese Orange Chicken

Canned Salmon Celery Fat Free Milk Crackers

Chocolate Milk Macaroni & Cheese Pretzels Yogurt

Eggs Frozen Yogurt Broccoli Hot Cocoa (made with milk)

Pudding Tomato Pizza Baked Beans (made with milk)

Fortified Juice Soymilk Spaghetti Fortified Oatmeal/ Cereal

Moooooo Jeopardy

Different Kinds of Dairy Foods Milk and Wild Card Kinds of Milk Cheese Nutrition

100 100 100 100 100 This kind of milk This cheese is I am a frozen This is an What is the name has the most fat. patriotic. healthy alternative important mineral of the natural to ice cream. found in dairy sugar found in products. milk?

200 200 200 200 200 What kind of milk is This cheese is soft, This can be a meal Growing children List two green made from a bean? crumbly, and is or a side dish and and teens need vegetables that named after a it’s made with this amount of contain calcium. color. pasta. cups from the dairy group each day. 300 300 300 300 300 This milk still has This is known as A slice of this has The important Give three fat but is the pizza cheese and is cheese on it that mineral in dairy examples of weight lowest in fat. naturally lower in bubbles when it is products helps -bearing exercise. fat. baked. your body to have these. 400 400 400 400 400 This milk has lost all This cheese is full Some people like This is a disease List four foods that of its fat. of holes. me plain or with that may develop are high in calcium. fruit. Low-fat or fat- later in life if one free are your better does not drink choices. enough milk. 500 500 500 500 500 This type of milk This cheese is white This is a nutritious You need this If I am lactose can be stored on and soft and its custard-like dessert much cottage intolerant, how can the shelf and is name makes you that is sweet and cheese to get the I get enough handy for cooking think of a house. tasty. same amount of calcium? or drinking. calcium as in 1 cup of milk.

Cut the Salt!

Highlights: Do you need to cut the salt? Learn about salt and sodium and how to cut back on sodium in your diet. Use Nutrition Facts Labels to find out the sodium content of various foods.

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 Sodium is a mineral. It is an essential nutrient, which means that our bodies need it.

 Most Americans, however, consume more sodium than they need.

 Sodium helps maintain water balance in the body and aids in the function of nerve impulses and muscle contractions.

 Sodium is lost through sweat, which can be a concern for athletes, but it is easy to replenish sodium at the next meal.

 People who consume more sodium tend to have higher blood pressure. Keeping blood pressure in the normal range lowers a person’s risk of cardiovascular disease, congestive heart failure, kidney disease, and stroke.

 The average American consumes 3,400 milligrams of sodium each day, which is significantly more than the recommended 2,300 milligrams.

Why should you cut the salt? Let’s find out why:

1. What is sodium?

2. How can eating foods high in sodium affect your health?

3. How much sodium should we eat daily?

4. Name three foods that are high in sodium.

5. Name three foods that are low in sodium.

6. List three ways to reduce sodium in your diet.

7. What is potassium and where is it found?

Cut the Salt!

Directions:Answer the following questions based on the Nutrition Facts Label from a packaged food product.

1. How many total milligrams (mg) of sodium are in one serving?

2 How do I find out how many total milligrams (mg) of sodium are in the entire package (or box)?

______x ______= ______mg

3. What is the %DV for sodium in one serving? ______

4. What is the %DV for sodium in the entire package? ______

5. Compare the results with your classmates. Below in the space provided, rank the products from the one with the least amount of sodium to the highest amount of sodium.

Highest

Lowest

6. What did you find surprising about the products? Did you think some of the products would be ranked differently than others?

All About Physical Activity

Highlights: It’s time to move more and sit less! Learn all about physical activity, including different types of activity, the health benefits of physical activity, and how much exercise you need daily.

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Description:

 Physical activity is any movement that uses energy. Activities can vary from walking to lifting weights to playing sports.

 Physical activity promotes health and fitness and has many benefits.

 It can help you to:  Maintain a healthy body weight  Prevent health problems  Have stronger muscles and bones  Sleep well at night  Have fun with friends or family  Feel better about yourself

 Children and teens need 1 hour (60 minutes) or more of physical activity every day. Short bursts of 10 minutes or more can be added up to meet daily activity needs.

 There are different types of activity including:  Aerobic  Muscle strengthening (resistance training)  Bone strengthening (weight-bearing)  Balance and stretching

All About Physical Activity

Directions: Use the word bank below to complete each sentence about physical activity.

WORD BANK Aerobic Activities 60 Heart Rate Weight Bearing Dancing Push-ups Breathing 30 Balance & Stretching Energy Walking Health

1. Activities that get your heart pumping and your blood flowing are called ______.

2. ______activities are important to help reduce the risk of injuries.

3. Physical activity promotes ______and fitness. It is defined as any movement that uses ______.

4. Doing ______is an activity that can make your muscles stronger.

5. I need ______minutes of physical activity every day.

6. ______activities help promote bone growth and strength.

7. Moderate and vigorous activities increase your ______and ______.

8. Running, ______, and playing soccer are all vigorous aerobic activities!

What I learned….

Directions: In the box below, write a sentence about what you learned for each topic. MyPlate

Breakfast

Snacks

Drinks

Fast Food

Calcium

Sodium

Physical Activity

35 Funded by the Pennsylvania (PA) Department of Human Services (DHS) through PA Nutrition Education Tracks, a part of USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact the DHS toll-free Helpline at 800-692-7462 or 215-430-0556. This institution is an equal opportunity provider and employer.