food and activity calender

7/29/2019 Food and Activity Calender

1/40


2/40

DearParents:

Doyousometimesnd

yourselfrushingtogett

hroughallthat

needstobedoneinada

y?Thesearebusytimes

andyouare

probablyjugglinglotsofres

ponsibilities.Oneimpor

tantrolefor

everyparentismaking

surethattheirchildishealthy.Good

nutritionandbeingphy

sicallyactiveareparto

fgoodhealth.

Butinthehustleandbu

stleofdailylife,nutritio

nandphysical

activitysometimestake

abackseat.

TeamNutritionhasdev

elopedthisbooklettohe

lpyou

andyourchildlearnmo

reaboutgoodnutritiona

ndbeing

physicallyactive.Team

upatHomecontainslo

tsofnutrition

informationandfunact

ivitiesforyouandyourc

hild.

Youandyourchildrencanusethisbo

okletovertime.

Wheneveryoupickitup

youwilllearnsomethin

gnew!

Throughoutthisbooklet

youwillseeAskSharo

ncolumns.

Sharonisaparentjust

likeyou.Sheisalsoan

utritionistwith

lotsofgoodideas.Read

thecolumnsfortipson

howtohandle

commonfood-relatedis

sueswithyourchildren.

Togetstarted,letsnd

yournutritionandactiv

itystyle!

Takethequizonthenextp

age.

P.S.Foradditionalinfor

mation,goto

MyPyramid.gov

Team Up At Home Team Nutrition Activity Book

Note:

Atthebo

ttomofe

achpage

,

youwill

ndaye

llowand

/or

bluestri

pe.Pages

withyel-

lowstrip

esarefo

rparent

s

andblue

arefor

kids.Som

e

pagesare

forboth

.

Parents Page

WhatsInside:MyPyramidInformation.........1

MyPyramid

Kids Activities .......................8

Grains......................................18

FruitsandVegetables........... 20

Milk......................................... 22

Recipes................................... 25

Snacks.................................... 28

AnswerPages........................ 34


3/40

Team Up At HomeTeam Nutrition Activity Book Parents Page

What Is Your MyPyramid Style?

Frequently Sometimes Rarely(6 or more times a week) (3-5 times a week) (1-2 times a week)

. Our amily eats dinner together

2. My children watch TV in their bedroom

3. I give my children sweet snacks as a reward

4. I eat a dark green or orange vegetable daily

5. My amily eats whole grain breads

6. I am physically active with my children

(go or walks, swim, bike, etc.)

7. I drink soda, sport drinks or other sugary drinks

8. I get enough rom the milk group each day(For adults that is 3 cups rom the milk groupeach day.)

See page 34 to score your answers.

3 3 3


4/40

2 Team Up At Home Team Nutrition Activity Book Parents and Kids Page


5/40

Team Up At HomeTeam Nutrition Activity Book 3Parents and Kids Page


6/40

4 Team Up At Home Team Nutrition Activity Book Parents Page

How Much do Kids Need To Eat Every Day?Look at the chart below and determine the approximate number o calories your childneeds each day. Reer to the chart on the next page to see the daily amount neededrom each ood group, or each calorie level.

Boys GirlsAge Calories Age Calories

456789

1011

1200160012001600140018001400180014002000160020001600220018002200

456789

1011

1200140012001600120016001200180014001800160018001600200016002000

Imconuseda

bouthowmuc

h

mychildrens

houldbeeatin

g

romthevario

usoodgroup

s.

Canyouhelp?

Answer:

Lookatthech

artsonpages

4

and5.Theysh

owhowmuch

yourchildrens

houldeat.This

mayseemlike

alotoffood,

but

remembertha

tsnackscount

,

too.Lookforfo

odslowin

saturated(sol

id)fats,transf

ats,

andfoodsand

beverageslow

in

addedsu

gars,saltands

odium.

Thentherewillbemo

reroomin

smalltummie

sforhealthyfoods.

Ask

Sharon

These charts show averagecaloricneeds or children, roughly based onage and sex. The needs o individualchildren dier according to their sex,age, body size, and activity level.Your childs needs may di er rom the

average. Select the calorie level thatseems best or your child, depending onthose actors.

See MyPyramid.gov or more inormation on choosing the oods and amounts that are

right or you and your children.

Be sure to see a health care provider whocan track your childs height and weightover time to conrm that his or herprogress is appropriate.

Children should be physically active at

least 60 minutes on most, preerablyall, days o the week. I your child isless active, his or her caloric needs areprobably toward the lower end o therange shown above.


7/40

Team Up At HomeTeam Nutrition Activity Book 5Parents Page

Fruits: 1 cup ruit or 100% ruit juice or 1/2cup dried ruit = 1 cup ruit.

Vegetables: 1 cup raw or cooked vegetablesor vegetable juice, or 2 cups o raw leaygreens = 1 cup vegetables.

Grains: 1 slice o bread, 1 cup ready-to-eatcereal, or cup cooked rice, pasta, or cookedcereal = 1 ounce equivalent o grains. Atleast hal o all grains consumed should bewhole grains.

Meat & Beans: 1 ounce lean meat, poultry,or sh, 1 egg, 1 Tbsp. peanut butter, cupcooked dry beans, or ounce o nuts or

seeds = 1 ounce equivalent o meat & beans.

Milk: Choose lowat or at-ree milk,yogurt, and cheese. 1 cup o milk or yogurt,1 ounces o natural cheese, or 2 ounces oprocessed cheese = 1 cup milk.

** Children 8 years and younger need 2cups o milk.

Daily Amount o Food From Each Group

CalorieLevel

,200 ,400 ,600 ,800 2,000 2,200

Fruits 1 cup 1 cups 1 cups 1 cups 2 cups 2 cups

Vegetables 1 cups 1 cups 2 cups 2 cups 2 cups 3 cups

Grains 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 6 oz-eq.* 6 oz-eq.* 7 oz-eq.*

Meat andBeans

3 oz-eq.* 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 5 oz-eq.* 6 oz-eq.*

Milk 2 cups 2 cups 3 cups** 3 cups** 3 cups** 3 cups

*Oz-eq. means ounce equivalents. See the inormation below or the Grains and Meat and Beans Groups ounce equivalents.


8/40


Tipsfor Families1Make half your grains whole. Choose whole-grain foods,such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn,more often.

2 Vary your veggies. Go dark green and orange with yourvegetableseat spinach, broccoli, carrots, and sweet potatoes.

3Focus on fruits. Eat them at meals, and at snack time, too.Choose fresh, frozen, canned, or dried, and go easy on the fruit juice.

4Get your calcium-rich foods.To build strong bones,serve lowfat and fat-free milk and other milk products several timesa day.

5Go lean with protein. Eat lean or lowfat meat, chicken,turkey, and sh. Also, change your tune with more dry beans and peas.

Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or

kidney beans to soup.

6Change your oil. We all need oil. Get yours from sh, nuts,and liquid oils such as corn, soybean, canola, and olive oil.

7Dont sugarcoat it. Choose foods and beverages that donot have sugar and caloric sweeteners as one of the rst ingredients.

Added sugars contribute calories with few, if any, nutrients.

Eat Right

1Set a good example. Be physically active and get yourfamily to join you. Have fun together. Play with the kids or pets.

Go for a walk, tumble in the leaves, or play catch.

2Take the Presidents Challenge as a family. Trackyour individual physical activities together and earn awards for active

lifestyles at www.presidentschallenge.org.

3Establish a routine. Set aside time each day as physicalactivity timewalk, jog, skate, cycle, or swim. Adults need at least

30 minutes of physical activity most days of the week; children 60

minutes everyday or most days.

4Have an activity party. Make the next birthday partycentered on physical activity. Try backyard Olympics, or relay races.

Have a bowling or skating party.

5Set up a home gym.Use household items, such as cannedfoods, as weights. Stairs can substitute for stair machines.

6 Move it! Instead of sitting through TV commercials, get up andmove. When you talk on the phone, lift weights or walk around.

Remember to limit TV watching and computer time.

7Give activity gifts. Give gifts that encourage physicalactivityactive games or sporting equipment.

HAVEFUN!

Exercise


9/40


MyPyramid Tracker-Balance Your Day with Food and PlayComplete this tracking sheet by writing down everythingyou ate or breakast, lunch, snacks, and dinner on one day.Also write in the physical activities you participated in on

that day. List the ood groups or each ood, and gure outthe total amount you ate. For an on-line ood and activitytracker, go to MyPyramid.gov

Write In Your Choices

From Yesterday

Food and

Activity

Goal

(Based on a 2000 Calorie Pattern)

List Each Food Choice

in its Food Group*

Estimate

Your Total

Breakast:

Lunch:

Snack:

Dinner:

Physical activity:

Grains 6 ounce equivalents(1 ounce equivalent is about 1 slice bread,1 cup dry cereal, or cup cooked rice,

pasta, or cereal)

ounce

equivalents

Vegetables 2 cups(Choose rom dark green, orange, starchy,dry beans and peas, or other veggies)

cups

Fruits 2 cups(Make most choices ruit, not juice)

cups

Milk 3 cups**(1 cup yogurt or 1 ounces natural cheese =1 cup milk)

**Choose lowat or at-ree

cups

Meat and

Beans

5 ounce equivalents

(1 ounce equivalent is 1 ounce meat, chicken,turkey, or sh, 1 egg, 1 Tbsp. peanut butter, ounce nuts, or cup cooked dry beans)

ounceequivalents

PhysicalActivity

At least 30 minutes o moderate intensity

physical activity above usual activity atwork or home on most days o the week.

minutes

How did you do yesterday? Great So-So Could Do Better* Some oods dont t into any group. These extrasmay be mainly at or sugarlimit your intake o these.


10/40


Grocery Store Treasure Hunt

MilkMilk group oods give us calcium. Find a

calcium-rich ood to eat or a snack, suchas at-ree yogurt or lowat cheese.

Meat and BeansCooked dry beans are in the meat andbeans ood group because they are

a good source o protein. Find somedry beans.

3 Parents:Takethissheetalongwithyouthenexttim

eyougotothe

supermarketandhavey

our

childlookfor

foodsineach

foodgroup.Makethisafun

treasurehuntandame

morable

activityforyourchild.

GrainsBreakast cereals are a good way to addwhole grains to your day. Look or acereal that has one o these words as the

rst ingredient: oatmeal, whole-graincorn, whole oats, or whole wheat.

The color o the bread does not mean itis whole-grain. Read bread labels andnd one with whole wheat as the rstingredient.

VegetablesLook or a dark green and an orangevegetable.

FruitsFind a ruit juice that is 100% juice.

Make at

least hal o

your grainswhole.

Vary your

Veggies

Focus on

Fruits

Go lean

with

protein

Get your

calcium-

rich oods

Check the box and name the snack

Check the box and name the cereal

Check the box and name the bread

Check the box and name the orange vegetable

Check the box and name the juiceCheck the box and name the beans

Check the box and name the dark green vegetable


11/40

Team Up At HomeTeam Nutrition Activity Book Parents and Kids Page

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Make amilytime an activetime. Go or aamily walk

Eat an orangeruit or vegetable

Walk up anddown a fighto stairs threetimes

Make a smoothiewith lowat orat-ree milk oryogurt and ruit

Eat some beansor nuts

Try two bites oa new ruit orvegetable

Look or oodlabels thatsay wholegrain at thegrocery store

Look at the

school lunchmenu and circleall the vegeta-bles you like

Eat a whole

grain ood

Ride a bike or

take a walk

Eat dinner

together as aamily

Try to balance

on one oot

Eat a dark green

vegetable

Look at a juice

label at home orat the store. Is it100% juice?

Make a yogurtparait with ruit

Play Simon Says.Parents can holdweights whilethey play

Have at leasttwo dierentvegetables atdinner

Do not watchany TV today

Make a list othe snacks youlike that are nothigh in solid ator added sugar

Cook somethingtogether

Eat breakasttogether as aamily

Have a contest.

Who can do themost jumpingjacks during acommercial

Eat some lowat

cheese

Eat a ood with

vitamin C: anorange,strawberries, ora tomato

Play the

MyPyramid BlastO game on yourcomputer

Put on some

music and dance

Eat a raw ruit

or vegetable

Play outside

Eat a leanprotein ood, likesh, dry beans,or meat withouta lot o at

Try a new ood Have a ball toss Eat a dried ruit:dried plums,apricots, orraisins

Make ahealthysnack

Read the oodlabel o twocereal boxesand compare

Keep track o thenumber o oodsyou eat romMyPyramid

Food andActivity CalendarDraw a line across the box when the parent completesthe item in the box.Draw a line across the box when the child completesthe item in the box.

OptionUse stickers or each activity completed.One color or adults, a dierent color or a child.


12/40

0 Team Up At Home Team Nutrition Activity Book Kids Page

MyPyramid Maze

Answers on page 35

Leadthepalfrom

MyPyrami

dthroughthemaze

and help her fnd oods rom each ood group on the way to

MyPyramidforKids.

Answers on page 34.


13/40

Team Up At HomeTeam Nutrition Activity Book Kids Page

Eat Smart With MyPyramid For Kids

Answers on page 34

Draw a circle around the foods that are in the Grain Group

Draw a rectangle around the foods that are in the Vegetable Group

Draw a square around the foods that are in the Fruit Group

Draw a triangle around the foods that are in the Milk Group

Draw an oval around the foods that are in the Meat and Beans Group

Swiss cheeseSpinach Pasta (macaroni)GrapesCarrots Broccoli

CandySweet potato Pasta (bow tie)PopcornBread Cereal

StrawberriesOrange juice MuffinCorn BananaApple

Yogurt1% Milk Egg CookiesAmerican cheese Orange juice

Pork chopPeanut Butter FishChickenBeansEgg


14/40


Draw a line rom the ood to its proper place on the ood group stripe.Remember, the oods with more solid at and added sugars go at thetop o the stripe.

Learning the Lessons o MyPyramidChoose Healthier Foods From Each Group

MEAT & BEANSVEGETABLES

Baked sweet potato

French fries

GRAIN

Danish

Whole-wheat bread

FRUIT

Apple

Apple pie

Fried fishBaked fish

MILK

Lowfat yogurt

Ice cream

Its good to eat oods that are mainly at the __ __ __ __ __ __ o MyPyramid.

I will try to eat __ __ __ __ rom the top o MyPyramid.

GRAIN

Example:

Answers on page 35.

o o

s

ChooseH

ealthierF

oods

Fromeach

Group

Whyare

thecolore

dstripes

widerat

thebotto

mofthe

pyramid?

Everyfo

odgroup

hasfoodsthat

yousho

uld

eatmoreo

ftenthanothe

rs;

thesefoo

dsareat

the

bottomo

fthepyr

amid.Whole-grain cereal

Cupcake


15/40

Team Up At HomeTeam Nutrition Activity Book 3Kids Page

Crack the Secret Code

Eat a o oods

. Eat more ,

and whole grains

2. Eat oods lower in solid

3. Get your rich

4. Be

Use your detective skills and the code at the right to complete the sentences below:

For each line o the quiz, pictures should spell out the answer, withspaces below or children to write in the correct word. See example below.

A=

B=

C=

D=

E=

F=

G=

H=

I=

J=

K=

L=

M=

N=

O=

P=

Q=

R=

S=

T=

U=

V=

W=

X=

Y=

Z=

Answers on page 35

CodeV A R I E T Y


16/40

4 Team Up At Home Team Nutrition Activity Book Kids Page

RD U C I B L E

Color

Eat Right. Exercise. Have Fun.

Color MyPyramid! Use the chart belowto guide your color cho ice s.

Grains Orange

Vegetables Green

Fruits RedOils Yellow

Milk Blue

Meat & Beans Purple

Write in the fo odgroup names here


17/40


MyPyramid Crossword Puzzle

Across1. Use the My as a guide.3. Apples, oranges, and bananas t into this ood group.6. This sweet, smooth ood comes in many dierent favors

and is a great way to get calcium or your bones.8. are an orange vegetable.9. Try at-ree or low oods when you can.10. Use whole-grain or your sandwiches.12. Cheddar, swiss, mozzarella, monterey jack are examples.15. Fits into the grains group o MyPyramid. Goes great with stir-ry.16. MyPyramid is a to help you eat a variety o oods

or a healthy body.18. Spaghetti is a type o .

Down1. Chicken and turkey are examples o .2. Drink lowat to help your body grow healthy

and strong.3. Eat a variety o rom all o the groups.4. Broccoli and green beans are examples o a .5. These are a great source o protein and can be mixed with

cereal and dried ruit or an "on-the-go" snack.7. Pinto, kidney, black, reried there are lots o dierent kinds

and they can be eaten lots o dierent ways.11. Vegetable or olive are oten used or cooking and

are part o a healthul diet.12. This makes a quick and easy "ready-to-eat" breakast with

ruit and milk.13. You can hard-boil, scramble, ry, or poach these, or eat

them as an omelet. How do you like your ?14. Salmon and trout are examples o .17. Lean is an excellent source o protein, iron, and zinc.

Use the words rom MyPyramid to help you complete this puzzle.

Answers on page 35.

1. 2.

3.

4. 5.

7.

9.

10.

11. 12.

15.

13. 14.

16.

17.

18.

6.

8.


18/40


EnjoyMoving

Help!Mychi

ldrenwantto

spend

alltheirtime

inrontothe

TVor

thecomputer.

Theyarebeco

ming

couchpotato

esandImco

ncerned

abouttheiru

turehealth.

Answer:

Youarenotalone.

Mostparents

shareyourconcernsand

many

childrenhave

toomuchscreen

time.Butthere

isonethingm

ore

attractivetoyo

urchildrentha

nthe

TVorthecom

puterYOU!G

etyour

childrentobe

physicallyact

ivewith

you.Takedail

ywalksorspe

nda

dayatapark

orthepool.Ha

vefun!

Keeptrackofy

ourphysicalac

tivity

withacharta

ndgiveyourc

hildren

(andyours

elf)lotsofprai

seforyour

physicalactivitytime.

P

hysical activity is essential or astrong and healthy body. Remember,your child learns many habits by

watching you. The more physically activeyou are, the more likely your child will

be active, too. Be an active amily. Makeamily time active time. Kids need at least60 minutes o physical activity on most

daysand adults need at least 30 minuteso moderate intensity physical activity onmost, preerably all, days o the week.

LETS GET MOVING!

Use the Activity Pyramid as a Guide or Healthy Living

Ask

Sharon

Move More Sit Less

Less Sitting Around

EnoughStretching and

Building Muscles

More Making Your Heart

Work Harder

Moving

Whenever

You Can

Plenty


19/40


Are Youa Fit Kid?Are you physically active or at least 60 minutes most days o the week? Or, do you spend most o yourtime sitting around? Try to get your body movingand have un doing it.

Track your physical activities in the chart below and be a ft kid!

Example Sun Mon Tues Wed Thu Fri Sat

MyPhysicalActivities

Rode biketo and romschool 40minutes

Jumped ropeat recess 5minutesRan to my

riendshouse 5minutes

Danced tomusic 20minutesHelpedvacuum 5minutes

TotalPhysicallyActiveMinutes

05minutes

SittingAround

Playedon thecomputer60 minutes

TotalInactiveMinutes

60minutes


20/40


Make Hal o Your Grains WholeWhole grains contain the entire grain kernel: the bran, germ, and endosperm.

Some Examples o Whole Grains:

brown ricebuckwheat

bulgur (cracked wheat)

oatmeal

popcorn

whole-wheat cereal

muesli

whole-grain barley

whole-grain cornmeal

whole rye

whole-wheat bread

whole-wheat crackers

whole-wheat pasta

whole-wheat sandwich buns and rolls

whole-wheat tortillas

wild rice

whole cornmeal

shredded wheat cereal

Whole Grain TipsCheck the ones you already do:

Choose a whole grain, suchas oatmeal, when you havehot cereal.

Read the label on a cereal boxto nd the word whole listedwith the rst ingredient.

For a change, try brown rice orwhole-wheat pasta.

When baking, substitute whole-wheat or oat four or up to hal othe four in a recipe.

Eat whole-grain crackers.

Once a week or more, try a

lowat meatless meal or main dishthat eatures whole grains (suchas red beans and brown rice).

Whole grain kernel

BranEndosperm

Germ

Outer shellprotects seedFiber, B

vitamins,

trace

minerals

Nourishmentfor the seedAntioxidants,

vitamin E,

B-vitamins

Provides energyCarbohydrates,

protein-


21/40

Team Up At HomeTeam Nutrition Activity Book Kids Page

WORD SCRAMBLE-WHOLE GRAINS

boxes at the bottom o the page with the same number todecode the hidden message.

See page 35 for answers.

Grab Some Grains!Unscramble the words and place the correct spelling in theboxes. Copy the letters rom the numbered boxes into the

NRAB

PCNROPO

NRBOW ICER

LEISUM

EKAWTBHCU

HOEWL TEWAH ABDER

TEAMALO

LEWOH NIAGR YABELR

0

23

4

2

4 3

6 7

5

2 3 4 5 6 7 8 0 2 3 4

8

F V


22/40


Dark greenvegetables

bok choybroccoli

collard greensdark green leay

lettucekalemustard greensromaine lettucespinachturnip greenswatercress

Orangevegetables

acorn squashbutternut squashcarrotshubbard squashpumpkinsweet potatoes

Focus on Fruits andVary Your Veggies

Dry beans and peas

black beansblack-eyed peasgarbanzo beans

(chickpeas)kidney beanslentilslima beans (mature)navy beanspinto beanssoybeanssplit peastou (bean curd made

rom soybeans)

white beans

Starchy vegetables

corngreen peaslima beans (green)potatoes

Other vegetables

artichokesasparagusbeets

Brussels sproutscabbagecaulifowercelerycucumberseggplantgreen beansgreen or red peppersiceberg (head) lettucemushrooms

okraonionsparsnipstomatoestomato juiceturnipswax beanszucchini

My three avorite ruits are:

Circle your fve avorite vegetables below.Underline one vegetable rom each section that you will try this month.

Mychildrenl

overuitjuice

,butI

havesuchad

ifculttimeg

etting

themtoeatre

shruitsand

vegetables.

Answer:

Iunderstand

yourdilemma

!My

childrencanb

eussyeaters

too,especiall

ywhenitcom

es

tovegetables

.Hereswha

tI

doIoermychildrenas

mall

portionoane

wvegetable,and

Idontmake

abigussabo

utit.

Iunderstandt

hatitsometim

es

takesupto0

timesobein

g

oeredanew

oodbeorea

child

willacceptit!

Mychildren

also

likefngeroo

d,soIgiveth

em

cutuprawru

itsandvegeta

bles.

Itrytoempha

sizedarkgree

nand

orangevegeta

bles.Mykids

love

ruitjuice,too,bu

tIoerthem

resh,rozen,cannedor

dried

ruitratherth

atruitjuiceor

mostotheir

ruitchoices.

Igive

themwaterth

roughoutthed

ay.

Ask

Sharon

H F


23/40


Have Fun With Fruits and Vegetables

Find the hidden ruits and vegetables in the puzzle. Words can read up,down or across, rom let to right or right to let.

Answers on page 36

Fruit andVegetable Goals

Name a ruit you would like

to try:

How will you eat this ruit?(On cereal, as a snack, ordessert, with dinner or onpancakes.)

Name a vegetable you wouldlike to try:

How will you eat thisvegetable? (As a snack, withdip, or or lunch.)

Find:

Apple

Banana

Broccoli

Carrots

Celery

EggplantGrapes

Kiwi

Orange

Papaya

Pear

PeasSquash

Yams

B

R

O

C

C

O

L

I

B

F

C

H

P

S

A

E

P

E

S

Q

U

A

S

H

C

G

G

E

L

P

P

A

E

A

R

G

A

S

B

Y

Y

G

R

A

P

Y

R

A

R

A

N

R

P

L

A

P

N

E

M

A

O

E

A

P

E

A

L

S

R

T

S

N

A

A

N

E

T

O

S

K

T

P

R

A

C

E

K

I

W

I

MILK GROUP IQ


24/40


TEST YOUR MILK GROUP IQConsuming at-ree and lowat milk and milk productsprovides health benetspeople who have a diet rich inmilk and milk products can reduce the risk o low bone

mass. Foods in the milk group provide nutrients that are vital orhealth and maintenance o your body. These nutrients includecalcium, potassium, and protein. Fortied milk also providesvitamin D.

Have Problems with Milk?

If you are lactose intolerant, the

following tips may be helpful:

Drinking milk with other oods,rather than on an empty stomach,may help.

You may also want to try

lactose-reduced or lactose-reemilk ound in the dairy case inmost supermarkets.

Add lactase enzyme drops toregular milk to make it easier todigest, or look or dairy digestivesupplements (lactase caplets) atyour drugstore.

Talk to your physician rstwhat

you think is lactose intolerancecould be something else.

Answers on page 36

True or False:

. You need oods rom the milkgroup throughout your lie, not just whenyoure young.

2. A diet low in milk products mayincrease your risk o osteoporosis andhypertension.

3. Supplements are the best way toget the calcium you need each day.

4. Adults need 3 cups o lowat,or at-ree milk, or their equivalent,each day.

5. I you arent getting enoughcalcium rom your diet, your body willtake what it needs rom your muscles.

6. Fat-ree milk has less calciumthan regular whole milk.

7. Calcium-ortied beverages likeorange juice and soy beverages are in themilk group, too.

8. I you are lactose intolerant, youcant consume any milk products.

. Most o your bone mass isachieved by age 20.

Wh A th Milk G F d ?


25/40


Where Are the Milk Group Foods?

Swiss Cheese Slice

Yogurt cupsGlass of Milk

Frozen Yogurt Pops

Milk Gallon

American

Cheese Slice

Cheese Cube

String Cheese Milk Bottle

Cheese Wheels

Thereare22

foodsfromthemilk

group

hiddeninthispic

ture.

Canyoufindthemall?

MILKROU

PG

?

OODSF

Getting your milk groupfoods is as easy as breakfast,

lunch, and dinner! Start your dayoff with a bowl of your favoritecereal with a cup of milk. Munchsticks of string cheese at lunch.For a snack, have a cup of lowfat

yogurt. Yum!

MOOSYOUC

ANUSE

Try mixing it withmilk for a dairy-liciousdrink! Stir in yourfavorite flavor like

chocolate or straw-berry. Or, mix up lowfatmilk with fat-freepudding and add yourfavorite fruits for an

extra kick!

MILKIT!

Color in all themilk, cheese, andyogurt you can find.Score bonus points ifyou know what eating

milk group foodseveryday can do

for you.

Answer:

Buildstrongerbones.

BEADAIRY DETECTIVE

KEY

WHERE

ARETHE

DIDYOUK

NOW?

Being strong isnt justabout having bigmuscles you have tohave strong bones, too!Two out of three kids

arent getting the calciumthey need.

2004 3-A-Day of Dairy for Stronger Bones.

American Dairy Association/ National Dairy Council

Answers on page 36

Grab D i k


26/40


Grab a DrinkCompare the drinks below. Which are your avorites? Find a drink at home and writein the nutrition inormation rom the label in the space at the bottom o the page.

Beverage (8 oz) Calories Sugars Calcium

Milk, %

lowat 00 grams30%

Milk, %

lowat

chocolate60 27 grams 30%

Orange Juice0 22 grams 2%

Fruit punch

drink 20 2 grams 0

Sports drink

70 grams 0

Water0 0 0

Cola00 27 grams

0

Diet cola0 0 0

Your drink

Diet

1. Which beverages are not in anyood group?

2. Which drinks have the most calcium?

Milk , 1% lowfat

Nutrition FactsServing Size 8 fl oz

Servings Per Container 8

Amount Per Serving

Calories 100 Calories from Fat 25

%Daily Value*

Total Fat 2.5g

Saturated Fat 1.5g

Cholesterol 10mg

Sodium 125mg

Total Carbohydrate 12g

Dietary Fiber 0g

Sugars 11g

Protein 8g

%

%

%

%

%

%

4

8

TransFats 0g %0

3

5

4

0

Vitamin A 10% Vitamin C 4%

Calcium 30% Iron 0%

* Percent Daily Values are based on a 2,000

calorie diet.

Answers on page 36

3. Which drink has the most calcium andthe lowest amount o sugar?

4. Which drinks give you a lot o caloriesand sugar, but no calcium?

Power Up ith B k t


27/40


3

Power Up with Breakast

What do you need?

1 banana cup resh strawberries, blueberries, or

raspberries (I rozen, thaw or warmin microwave.)

cup o vanilla yogurt (lowat or at-ree)

Optional: Chopped nuts (almonds orpeanuts), ready-to-eatcereal, or lowat granola

Three easy steps and youre ready to eat!

1. Peel and split banana in hal.2. Place banana halves in a bowl.3. Top with yogurt, berries, and

optional topping.

STRAWBERRY YOGURTBREAKFAST SPLIT

FRUIT PIZZA

What do you need?

1 English muin sliced in halSliced or grated lowat cheese

(try dierent lavors!)Sliced ruit (apples, bananas,

strawberries, grapes, oranges,pineapple)

Three easy steps and youre readyto eat!

1. Sprinkle cheese on English muin andplace under broiler or in toaster ovenuntil cheese melts.

2. Wash and slice ruit.3. Top the muin with ruit and enjoy!

FRUIT PIZZA

Lunch to Go Menu Ideas


28/40


Lunch to Go Menu Ideas

Entree

1. Peanut Butter and Strawberry-Banana Sandwich:Spread the peanut butter on your choice of bread,tortilla, bagel, or English muffin, and top withfresh fruit. Try it on whole-wheat.

2. Garden Pita: Put lowfat cheese and crisp veggiesin a pita pocket (Try this as a wrap, tootheynow come in fun colors and flavors!)

3. Cold Pizza: Whats your favorite kind?

4. Pasta Salad: Use new shapes and colors alongsidecrisp veggies.

5. Chili or Soup: Send it in a thermos to keep HOT.

6. Leftover Dinner: Make extra for dinner andpack it up for lunch the next day!

Side Dishes1. Fresh Veggies: Try baby carrots, cucumber

coins, firm cherry tomatoes, celery sticks,fresh green beans. You can also include a fun,lowfat dip such as ranch dressing, cottagecheese, or hummus.

2. Fresh Fruit: Whats in season? Peel them,slice them, cube them, eat them with a

lowfat yogurt for a dip, or peanut butter.Sweet Ideas

1. Lowfat Pudding 2. Graham Crackers3. Fig Bars 4. Fat-free Granola5. Grapes 6. Trail Mix (cold cereal,

nuts, dried fruit)

Beverages1. Lowfat/Fat-free Milk: Try different flavors

2. 100%Juice3. Water

Mini Mexican Pizza


29/40


Mini-Mexican Pizza

A lowat pizza with a Mexican favor andplenty o good or you ingredients.

Whole-wheat English mun Fat-ree reried beans Salsa Onion, chopped (optional) Black olives, sliced (optional) Lowat cheese, mozzarella or

cheddar Shredded lettuce

1. Split muns; toast lightly.2. Spread beans on toasted mun halves.

Sprinkle with cheese.3. Broil until cheese is melted (about 2 minutes).4. Garnish with salsa, olives, onion, and

shredded lettuce.

2 servings (1 serving = English mun)

Grab Quick and Easy Snacks


30/40


Grab Quick and Easy SnacksSnack smart...I you are hungry or something:

Sweet or JuicyFruit, lowat yogurt,100% ruit juice,

ruit smoothie

SavoryPretzels

(try them dipped inhummus), nuts

CrunchyCarrot sticks, cucumber slices,

celery sticks, apple wedges, cerealmixed with nuts and raisins,

whole-wheat crackers,lowat granola bars

ChewyDried ruit,

ig bars

Snack Recipes


31/40


Snack Recipes

Easy, un, and nutritious! Try all the dierent variations. What are your ideas?

BUGS ON A LOG

Logs: Celery sticks (about 3 in.) Carrot sticks (about 3 in.) Cucumber sticks (about 3 in.) Apple slices (remove cores)

Spreads: Fat-ree cottage cheese Fat-ree cream cheese Peanut butter Hummus

Bugs: Raisins/dried cranberries Chopped nuts Sunfower seeds

What do you need? 3 packages unfavored gelatin 1/2 cup 100% pineapple juice 1 cup 100% orange juice

1 cup boiling water

(Note: You can replace the pineapple juiceand orange juice with any combination. Trygrape and other 100% juices, too!)

Heres how to make them:1. Mix gelatin with a little o the pineapple juice.2. Add 1 cup boiling water slowly, stirring constantly

until gelatin is dissolved.

3. Add remaining juices.4. Pour into 9x 12 pan.5. Chill until set.6. Cut into nger lengths.7. Store in covered container in rerigerator.

WIGGLY FINGERS

Snack Choices


32/40


Snack Choices

Grain GroupVegetable

Group

Fruit

Group

Milk

Group

Meat and

Beans Group

Combinationcombo*

oods

At School

Caeteria

Vending machine

School store

At Home

Ater school

While doing homework

Watching TV

Beore bedtime

Other Places

Fast ood

Convenience store

Friends house

Other

Every day you may have lots o snack choicesat school, at home, and other places.Keep track o all the snacks you eat or one day and write them in the chart below.

*Combo oods contain oods rom more than one ood group.

What Kind o Role Model Are You?


33/40


Family members name What I will do How oten I will do it Check each time you do it!

Example: Dad Eat resh ruit Every day /// / / / /

Example: Mom Take a 30-minute walk Four times a week. / / / /

What Kind o Role Model Are You?We know that healthy habits begin at home. And researchshows that YOU are your childs most important role model.When children see their parents practice healthy eatingand being physically active, they are more likely to ollowtheir example.

Think o one smallpositive nutrition and physical activitygoal you can set or the next week. Make your goal veryspecic and write it in the box below:

Tell your child about your goals and askhim or her to help you stick to it! Maybeyour child would like to set a goal also.

Week o

Be a RoleModelEat BreakastwithYour Kids.


34/40


ANotefromSharon

Sometimesitsastruggletoge

tkidstotrynewfoods!

Theyseem

toliketostickwithafe

wfavorites:peanutbutterandjelly,c

hicken

nuggets,Frenchfries,a

ndjuice.Iknowthatth

eyneedmorevariety

intheirdiets,soIvede

cidedthatweshouldma

keitfuntotrynew

foods.WhenImattheg

rocerystore,Ioftenlete

achchildselectone

newfruitorvegetablet

otry.Athomeweprepar

ethefoodtogether

andImsuretogivethe

mlotsofpraisefortheir

goodwork.Wedont

havespaceforagarde

n,butanolderrelativeh

asoneandmykidsnd

itfascinatingtopullthin

gsoutofthegroundtha

ttheycaneatatthe

nextmeal.W

evealsogoneontripsto

thefarmersmarketan

dtalked

tothefarmersabouthowtheygrowtheir

crops.AndImgoingto

try

growingherbsinlittlep

otsbymykitchenwindow.Ithinkth

atmy

kidswillenjoypickinga

ndeatingthem.

Imadealistofsomefoo

dsthatIthoughtmychi

ldrenmightliketotry

andwetalkedaboutthem

.Eachchildgottoselect

onenewfoodand

iftheytriedtwobites,I

gavethemaTwoBite

ClubCerticate.You

mightliketodothesam

ethingforyourchildren

.

Hereismylistofnew

foodsformychildren

totry:

Kiwi Flounder

Driedcranberries As

paragus

BeetsBlackbeans

Tomatojuice Ac

ornsquash

Swisscheese To

fu

BrownriceMango

Kidneybean

s


35/40


Signature of parent

has tried two bites o a new ood

and is a member o the

Congratulations!

TwoBiteClub

Answer page


36/40


. Frequently = 3 points, Sometimes = 2 points, Rarely = 1 point.

2. Frequently = 1 point, Sometimes = 2 points, Rarely = 3 points.

3. Frequently = 1 point, Sometimes = 2 points, Rarely = 3 points.4. Frequently = 3 points, Sometimes = 2 points, Rarely = 1 point.

5. Frequently = 3 points, Sometimes = 2 points, Rarely = 1 point.

6. Frequently = 3 points, Sometimes = 2 points, Rarely = 1 point.

7. Frequently = 1 point, Sometimes = 2 points, Rarely = 3 points.8. Frequently = 3 points, Sometimes = 2 points, Rarely = 1 point.

Your total Score_________Find your score below and identiy your own style.

20-24Role Model Extraordinaire.You always thinkabout your health and the health o your amily. Althoughit may be challenging, you always try to eat healthy oods,be physically active, and be a positive role model or yourchildren. This booklet will give you ideas or continuingon the path to good health.

6-Silver Medal Parent. You know what youshould be doing or good health, and most o the timeyou succeed, but you nd it challenging to always do theright thing. This booklet will give you some good ideas ormaking positive changes.

2-5Thinker Parent. Sometimes you are very proudo the steps you take toward good health, but then thereare times when you think about what you could do, butsomething gets in the way o actually doing it. This bookletwill give you simple steps to move you closer to the goal ogood health or your entire amily.

8-Overwhelmed Parent. Maybe there are othermajor things going on in your lie right now, and youcant ocus on nutrition and physical activity. Thathappens to everyone. Take a ew minutes to read throughthis booklet and play the activities with your child. Youllhave un, and learn some simple things you can do rightnow to improve your health.

Rate your MyPyramid Stylepage Calculate your score:

p g

MyPyramid Mazepage 0

Draw a circle around the foods that are in the Grain Group

Draw a rectangle around the foods that are in the Vegetable Group

Draw a square around the foods that are in the Fruit Group

Draw a triangle around the foods that are in the Milk Group

Draw an oval around the foods that are in the Meat and Beans Group

Swiss cheeseSpinach Pasta (macaroni)GrapesCarrots Broccoli

CandySweet potato Pasta (bow tie)PopcornBread Cereal

StrawberriesOrange juice MuffinCorn BananaApple

Yogurt1% Milk Egg CookiesAmerican cheese Orange juice

Pork chopPeanut Butter FishChickenBeansEgg

Eat Smart with MyPyramid or Kidspage page

Answer page


37/40


p g

7.y o g u r t

c a r r o t s

b r e a d s

c h e e s eg u i d e

p a s t a

r i c e

a t

o

o

d

o

ltr

ve

e

a

l

nu

sbe

n

ilk

o

ls

re

l

me

t

gs

sh

MyPyramid Crossword puzzlepage 5 Word Scramblepage

NRAB

PCNROPO

NRBOW ICER

LEISUM

EKAWTBHCU

HOEWL TEWAH ABDER

TEAMALO

LEWOH N IAGR YABELR

0

23

4

2

4 3

6 7

5

2 3 4 5 6 7 8 0 2 3 4

8

b r a n

p o p c o r n

b r o w n r i c e

m u e s l i

b u c k w h e a t

w h o l e w h e a t b r e a d

o a t m e a l

w h o l e g r a i n b a r l e y

w h o l e g r a i n se a t

Its good to eat oods that are mainly at the BOTTOM o the Pyramid.

I will try to eat LESS rom the top o the Pyramid.

Learning the Lessons o MyPyramidpage 2 Crack the Secret Codepage 31. Eat more FRUITS, VEGETABLES and whole grains.2. Eat lower FAT oods more oten.3. Get your CALCIUM-rich FOODS.4. Be PHYSICALLY ACTIVE

MEAT & BEANSVEGETABLES

Baked sweet potato

French fries

GRAIN

Danish

Whole-wheat bread

FRUIT

AppleApple pie

Fried fish

Baked fish

MILK

Lowfat yogurt

Ice cream

r u i t

p y r a m i d1 2

3

4 5

6

8 9

10

11 12

15

13 14

16

17

18

Answer page Test Your Milk Group IQpage 22A

5. False. I you do not get enough calcium, yourbody will take it rom your bones. Over time theselosses can increase your risk or osteoporosis, a


38/40


p gAnswers:. True.You need milk group oods throughoutyour lie. For adults 3 cups o lowat or at-reemilk or the equivalent in yogurt or cheese eachday is recommended.

2. True. You can reduce your risk or osteoporosisand help keep your blood pressure in check bybeing sure you get enough oods rom the milk

group.

3. False. Milk and milk products provide yourbody with calcium and other nutrients as well.Always try to get your nutrition rom oods rst.

4. True. All adults aged 19 and older need tohave 3 cups o milk, or the equivalent in yogurtor cheese each day. (1 c. o milk or yogurt = 1 oz.natural cheese or 2 oz. processed cheese)

losses can increase your risk or osteoporosis, abone-crippling disease.

6. False. Fat-ree (skim) milk has about the sameamount o calcium as whole or lowat milk.

7. False. Calcium-ortied oods and beveragessuch as soy beverages or orange juice may providecalcium, but may not provide the other nutrientsound in milk and milk products.

8. False. For those who are lactose intolerant,lactose-ree and lower-lactose products areavailable. These include hard cheeses and yogurt.Also, enzyme preparations can be added to milk tolower the lactose content.

. True. Research shows that 90 percent omaximum bone mass is achieved by age 20.Thats why it is so important or children to getadequate calcium.

1. Fruit punch drink,

Sports drink, Water,Cola, Diet cola

2. Lowat 1% milk,

Chocolate 1% milk

3. Lowat 1% milk

4. Fruit punch drink,Sports drink, Cola

Grab a Drink page 24

B

R

O

C

C

O

L

I

B

F

C

H

P

S

A

E

P

E

S

Q

U

A

S

H

C

G

G

E

L

P

P

A

E

A

R

G

S

B

Y

Y

G

R

A

P

R

A

R

A

N

R

P

L

P

N

E

M

A

O

E

A

E

A

L

S

R

T

S

N

A

N

E

T

O

S

K

T

R

A

C

E

K

I

W

I

APYA A P

Have un with ruits and

vegetablespage 2

Swiss CheeseSlice

Yogurt cupsGlass ofMilk

Frozen Yogurt Pops

Milk Gallon

American

CheeseSlice

CheeseCube

StringCheese Milk Bottle

CheeseWheels

Thereare22

foodsfromthemilkg

roup

hiddeninthispictu

re.

Canyoufind

themall?MILK

ROUP

G?

OODSF

Gettingyourmilk group

foods is as easy as breakfast,

lunch,and dinner! Start your day

offwithabowlofyourfavorite

cerealwithacupof milk.Munch

sticks ofstringcheese at lunch.

For a snack,havea cupof lowfat

yogurt.Yum!

MOOSYOUC

ANUSE

Try mixingit with

milk for a dairy-licious

drink!Stirinyour

favoriteflavor like

chocolateorstraw-

berry.Or,mix uplowfat

milk with fat-free

puddingand add your

favoritefruits for an

extra kick!

MILKIT!

Color in all the

milk,cheese,and

yogurtyoucanfind.

Scorebonus points if

youknowwhateating

milk groupfoods

everydaycan doforyou.

Answer:

Buildstrongerbones.

BEADAIRY DETECTIVE

KEY

WHERE

ARETHE

DIDYOUK

NOW?

Being strong isnt just

about havingbig

musclesyouhave to

have strongbones,too!

Twooutof threekids

arentgettingthe calcium

theyneed.

2004 3-A-Day of Dairy forStrongerBones.

American Dairy Association/ National Dairy Council

Where Are the Milk Group Foods? page 23


39/40

In accordance with Federal law and U.S. Department

of Agriculture policy, this institution is prohibited from

discrimination on the basis of race, color, national

origin, sex, age, or disability.

United States Department of Agriculture

Food and Nutrition Service

FNS 372

August 1996

Revised March 2007

To file a complaint of discrimination, write USDA, Director,

Office of Civil Rights, 1400 Independence Avenue, S.W.,

Washington, D.C. 20250-9410 or call (800) 795-3272

(voice) or (202) 720-6382 (TTY). USDA is an equal

opportunity provider and employer.

EatSm

art. PlayHa

rd.T

M

Find more fun resources at

these websites:

www.teamnutrition.usda.gov

www.mypyramid.gov/kids

www.fns.usda.gov/eatsmartplayhard


40/40

Team at HomeUP

Team Nutrition Activity Book

food and activity calender

Documents