Download Healthy Carroll Resource Guide

Healthy
CARROLL
2012
A FAMILY APPROACH TO HEALTHY EATING AND ACTIVE LIFESTYLES
Resources for people of all ages in the Carroll community
Connecting people. Inspiring action. Strengthening communities.
www.HealthyCarroll.org
WELCOME
TO
WHAT
is included?
WHY
is this guide
important?
Connecting people. Inspiring action.
Strengthening communities.
Healthy
CARROLL
2012
This is the second edition of our Healthy Carroll resource guide; a guide for people of all ages
and all levels of physical ability who are determined to focus on healthy eating and a more
active lifestyle.
Inside, you will find resources and information to help you change your unhealthy
habits and live a less sedentary life. There are so many wonderful activities and
nutrition resources in our Carroll community. This guide puts all the information at
your fingertips to empower you to make healthier choices for you and your family.
The design of this guide allows for you to read the material specific to your life
stage or to focus on our dedicated Families section. Please note that infancy is
included within the Families section. Information concerning nutritional needs
can be found under the Chew On This! headings, and physical activity suggestions
are detailed under On The Move! headings.
Nationally, the rates of being overweight or obese continue to rise steadily. The
associated health risks of this alarming trend are responsible for 14% of all deaths
in the United States. Here are some startling statistics.
Maryland: Adults who are obese: 27.1%1
Carroll County: Adults who are obese: 26.7%1
Nationally: Adults-20 yrs & older-who are obese: 33.9%2
Adults-20 yrs & older-who are overweight, not obese: 34.4%2
Adolescents (ages 12-19) who are obese: 18.1%3
Children (ages 6-11) who are obese: 19.6%3
Children (ages 2-5) who are obese: 10.4%3
Imagine it; Our youth may be the first generation to
not live as long as their parents’ generation!
The Partnership for a Healthier Carroll County, Inc. was established in 1999 by a team
of progressive and forward-thinking leaders from Carroll Hospital Center and the Carroll
County Health Department. The Partnership strives to build the capacity of individuals and
organizations to improve the health and quality of life in our community. Based on measurable
data, we set goals, and then collaborate with individuals and agencies to inspire and connect
people to work toward those goals.
WHO
created this
guide?
The Partnership’s Prevention & Wellness Leadership Team brought together local
experts to build a strategy for motivating our community toward a family-based
approach to healthy eating and active lifestyles. L.E.A.N. Carroll is the result of
their efforts. This call-to-action movement challenges each of us to incorporate
Lifestyle, Education, Activity and Nutrition into our daily lives.
WHEN
do we start
getting healthier?
Right now! Keep this year-round Healthy Carroll guide handy and use it often.
Family involvement is key; make a commitment—as a family—to get active
together. Healthy lifestyle changes can increase not only the quality, but also the
length, of your life!
www.HealthyCarroll.org
Download additional copies of Healthy Carroll and other related resources at www.
HealthyCarroll.org. Look for our Healthy Carroll Families, Healthy Dining Guide and Worksite
Wellness resources.
TABLE OF CONTENTS
FAMILIES............................................................................................................................. 3-8
The New Way To Look At Your Plate............................................................................................................3
Families...Chew On This!............................................................................................................................3-4
Nutrition Tips For Families.................................................................................................................... 4-5
Families...On The Move!................................................................................................................................6
Physical Activity Tips For Families......................................................................................................... 6-8
KIDS & TEENS.................................................................................................................... 8-12
Kids...Chew On This!......................................................................................................................................8
Nutrition Tips For Kids.............................................................................................................................. 9
Teens...Chew On This!..................................................................................................................................10
Nutrition Tips For Teens.......................................................................................................................... 10
Kids & Teens...On The Move!......................................................................................................................11
Physical Activity Tips For Kids & Teens............................................................................................ 11-12
ADULTS............................................................................................................................ 12-15
Adults...Chew On This!...........................................................................................................................12-13
Nutrition Tips For Adults......................................................................................................................... 13
Adults...On The Move!..................................................................................................................................14
Physical Activity Tips For Adults........................................................................................................14-15
OLDER ADULTS................................................................................................................. 16-18
Older Adults...Chew On This!......................................................................................................................16
Nutrition Tips For Older Adults..........................................................................................................16-17
Older Adults...On The Move!.......................................................................................................................17
Physical Activity Tips For Older Adults................................................................................................... 18
COMMUNITIES................................................................................................................. 19-21
Healthy Communities..................................................................................................................................19
Tips For Healthy Community Living........................................................................................................ 19
Farming In Our Communities.....................................................................................................................19
Farms & Farmers Markets In Carroll County.....................................................................................20-21
ACTIVITIES....................................................................................................................... 22-23
Activities For All...Winter, Spring, Summer & Fall.............................................................................22-23
PARKS & REC.................................................................................................................. 24-27
Places To Go To Get & Stay On The Move!.........................................................................................24-27
SOURCES OF INFORMATION..................................................................................................28
The Partnership for a Healthier Carroll County, Inc. 535 Old Westminster Pike Suite 102 Westminster, MD 21157
(410) 871-7645 (410) 871-6325 fax
ACKNOWLEDGEMENTS
This resource guide would not have been possible without the expertise, skills and hard work of the following partners,
staff and friends: Dorothy Fox, Director, Community Health Improvement Areas, The Partnership; Abby Gruber, Bureau
Chief, Carroll County Department of Recreation and Parks; Meghan Tew, Community Health Improvement Specialist,
The Partnership; Erica Zamensky, Coordinator, LEAN Carroll, The Partnership; Darlene Flaherty, Director, Nutrition
Services, Carroll County Health Department; Jessica Vossler, Intern, The Partnership; Lauren Clevenger, Intern, Carroll
County Health Department; Cari Pierce, Graphic Design, Cari Pierce Freelance Writing & Consulting.
Corrections This is The Partnership’s second production of a comprehensive fitness and nutrition resource guide. Although every effort has been made
to ensure the information presented is correct, we encourage you to use the listed telephone numbers and Web site addresses to confirm a program’s details.
Important Note This guide is not intended to be used as a substitute for professional healthcare. The Partnership recommends you check with your
healthcare provider before beginning any physical activity. References to any entity, service or source of information contained in this publication should
not be considered an endorsement, either directly or implied, by The Partnership or our partners.
www.HealthyCarroll.org
Healthy
CARROLL
THE NEW WAY TO LOOK AT YOUR PLATE
FAMILIES
KIDS & TEENS
In 2011, the U.S. Department of Agriculture (USDA)
introduced a new visual guide to help us understand what
constitutes a healthy meal. An update to the food pyramid
concept in use and evolving since the 1980s, MyPlate
reminds us that we should be more aware of what we put on
our plate–and in our bodies—breakfast, lunch and dinner.4
ADULTS
• Balance calories. Find out how many calories YOU
need for a day as a first step in managing your weight.
Go to www.ChooseMyPlate.gov to find your calorie
level.
• Enjoy your food, but eat less. Take the time to fully
enjoy your food as you eat it. Eating too fast and
distracted eating can lead to eating too much.
• Avoid oversized portions. Use a smaller plate, bowl and glass. When eating out, choose a smaller
size option, share a dish or take home part of your meal.
• Foods to eat more often. Eat more vegetables, fruits, whole grains and fat-free or 1% milk and
dairy products. Make them the basis for meals and snacks.
• Make half your plate fruits and vegetables. Choose vegetables and fruits from all colors in the
rainbow. Incorporate them into all parts of your meal.
• Make half your grains whole grains. Eat whole-grain bread instead of white bread. Try brown rice
instead of white. Read ingredient labels to make sure whole grains are listed first.
• Foods to eat less often. Cut back on foods high in solid fats, added sugars and salt. Use these
foods as occasional treats.
• Drink Water. Cut calories and sugar by drinking water or unsweetened beverages. Soda, energy
drinks and sports drinks are a major source of both.
4
OLDER ADULTS
Source
COMMUNITIES
FAMILIES
nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition
ACTIVITIES
FAMILIES...CHEW ON THIS!
As hectic jobs clash with busy sports schedules,
parents and children often struggle to connect at
the dinner table. Mealtimes, however, are critical
to cultivate relationships and conversations that
shape a child’s life—nutritionally and emotionally.
A recent study shows that almost 25% of teens
actually want more family mealtimes,5 and the
PARKS & REC
Family is a wellspring of support, encouragement
and assurance, and provides the fertile ground in
which the parent-child relationship thrives and
children bloom. Amidst busy schedules, setting aside
family time is vital to the success of our children—
from their nutrition to their physical fitness.
3
benefits of a shared table are noteworthy. Teens
who eat with their families are 40% more likely to
earn high grades in school,6 and children of all ages
are more likely to adopt healthy eating habits if they
see their parents modeling good nutrition. Pull up
a chair at mealtimes! Trade the television for soft
music and adopt a “no-electronics” dinner rule to
ensure family talk-time is uninterrupted.
With nearly 97% of Carroll County families eating
fast food four times per week,7 parents also need
to focus on nutrition at mealtimes. Luckily, many
helpful resources are available. The USDA’s My
Plate program helps families build a healthy plate
by prompting them to fill up on nutrient-dense foods
that are lower in calories, salt, sugars and saturated
fats. Similarly, the It’s Crunch Time! healthy eating
program–developed by The Partnership–provides
a framework for families to make healthy nutrition
changes, and engages kids in their own nutrition. Go
to www.HealthyCarroll.org for program information.
Snacks are part of a family’s eating landscape. The
American Dietetic Association found that many
kids are skipping meals and refueling via snacks
instead—leaving their nutrition lacking. In fact, high
school students who purchase vending snacks eat
nearly 300 empty calories daily!8 If schedules cause
mealtimes to be bumped, families should select
snacks that provide whole grains, fruit, vegetable
or dairy—even vending machines now contain
healthier options. For information on healthier
vending snacks, go to www.HealthyCarroll.org.
INFANCY
Proper nutrition is an important part of a baby’s
growth and development. Besides nurturing their
biological needs by providing adequate nourishment,
feeding time creates a strong and needed emotional
bond between caregiver and child—whether feeding
by breast or bottle. Regardless of the feeding method,
breast milk is widely considered best for babies
during the first year. Research has shown that because
of the content of breast milk, breast-fed babies
have better digestion, intestinal defenses, brain and
retinal growth. The American Academy of Pediatrics
encourages mothers to breast feed exclusively for the
first 6 months, then continue for at least 12 months or
as long as mom and baby are able to.
By the time babies reach 4 to 6 months, they may
start to try other food sources supplemental to
formula or breast milk. To begin, choose whole,
healthy foods without added sugar and salt. Move
through stages of texture from smooth, mashed or
chopped to tiny pieces of food. Babies will let you
know if they are ready to move on by their ability to
chew and swallow the food given. The best approach
to introducing new foods is to do so one new food at
a time, and wait at least 2 to 3 days before starting
another. After each new food, watch for any allergic
reactions such as diarrhea, rash or vomiting. If any
of these occur, stop using the new food and consult
your child’s doctor. At 6 months, you may begin to
give liquids in a cup, but should choose breast milk,
formula or water. Many parents give their children
With desserts, pizza and soda composing the top juice as a source of vitamins and natural sugar, but
three energy sources for kids, ages 2-18,9 it is clear too much juice can contribute to problems like poor
that families need to rethink their nutrition choices. nutrition, obesity and tooth decay. Juice mixed with
See the tips in this guide for ideas on how to increase water in 4-ounce ratios may be given as a treat, but
nutritious options for your family.
should not be an infant’s primary source of liquids.
Nutrition Tips For FAMILIES
Jump Start Your Family’s Day
Cereals star at family breakfasts, and that can be a good thing! Families should opt for cereals that are lower
in sugar (5-7 grams per serving) and offer whole grains. Good choices included:
• Kix
• Quaker lower-sugar instant oatmeal
• Life (original)
• Wheat Chex
• Cheerios (original and multi-grain)
• Honey Bunches of Oats
Source10
• Kashi Heart to Heart
www.HealthyCarroll.org
Healthy
CARROLL
Nutrition Tips For FAMILIES...continued
FAMILIES
The “Do’s & Don’ts” Of Buying Organic
KIDS & TEENS
• Don’t only shop the organic section of your grocery store. Do research to find places in your
community that offer better prices.
• Do join a Community Supported Agricultural (CSA) program to save money. You pay a local
farm and, each week, you will receive boxes of fresh fruits and vegetables. Check out www.
organicconsumers.org to find a list of CSAs.
• Do shop at farmers markets where produce is cheaper and fresher. Ask about discounts for
buying in bulk.
• Don’t do it on your own. Join a co-op or a buying club for discounted prices.
• Do buy in bulk, especially for in season fruits and vegetables. Freeze excess produce for out-ofseason use.
• Don’t limit yourself. Buy organic store brands. Clip coupons and watch for sales when you can
stock up.
• Do consider growing your own produce.
• Do consider buying the “dirty dozen” as organic, which contain the most pesticides and
the “cleanest dozen” as non-organic for extra savings. Check out www.organic.org/articles/
showarticle/article-214 for the list of those 12 fruits and vegetables.
Source11
ADULTS
Healthy Packed Lunches
OLDER ADULTS
These tips will help you pack healthier lunches, whether for school, work or a day trip!
• Allow your children to help choose what they pack for lunch. Give them healthy options.
• Include fruits. Packaged fruits should not have added sugar. To save money, cut your own fruit
instead of buying pre-cut ones.
• Include vegetables. Try a low-fat dip or roast them with a little bit of salt.
• Include a low-fat, low-sugar dairy product, like string cheese or yogurt.
• Choose whole-grain bread for sandwiches. Read the label. Make sure that first ingredient listed
is whole grain (not enriched). Also, choose one that has at least 4 grams per serving of fiber.
• Instead of processed lunch meats, try cooking chicken or turkey and use that meat on the
sandwich. Freeze until ready to use.
• Load up the sandwich with vegetables, like spinach and sprouts.
• Prepare your favorite, healthy meal in bulk and freeze in individual servings for a quick lunch.
• Instead of sugary desserts, try making homemade, low-sugar granola bars with fruit and nuts.
COMMUNITIES
Source12
3-7
8-13
Adolescents
5 ounces
6 ounces
7-10 ounces
1 ½ cups
2 ½ cups
3-4 cups
1 ½ cups
2 cups
2 ½ cups
3 cups
4 ½ cups
4 ½ cups
4 ounces
5 ½ ounces
6-7 ounces
Source13
PARKS & REC
Food Group/Age
Grains: iron, B Vitamins, fiber, magnesium,
selenium
Vegetables: fiber, folate, vitamins,
potassium
Fruits: antioxidants, potassium, fiber, folate,
vitamins
Dairy: calcium, potassium, Vitamin D
Meat and Beans: iron, zinc, magnesium,
protein, vitamins
ACTIVITIES
Daily Recommendations By Age
5
activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity
FAMILIES...ON THE MOVE!
Nutrition and physical activity go hand in hand.
Eating well fuels families to enjoy activities
together. Active family time not only strengthens
relationships, but also encourages kids to embrace
fitness. As with nutrition, parents are their
children’s best fitness resources. Family time spent
taking walks, riding bikes, hiking or just playing tag
in the yard reinforces the value of physical activity,
and kids will be more likely to continue healthy
habits into adulthood.
Most people know that physical activity boosts
cardiovascular, bone and muscle strength, as
well as endurance, but exercise may also increase
brainpower! Community health researchers
found that kids who engaged in just 20 minutes of
moderate exercise before taking a test focused more
clearly on tasks and achieved higher test scores than
those kids who were sedentary before the tests.14
Adults gain similar benefits, so make family time an
active event!
Physical Activity Tips For FAMILIES
Your Active Pregnancy...Safe* Activities To Keep You Fit While Your Family Grows
•Kegel exercises. These exercises strengthen the pelvic floor muscles. They lead to better
bladder control, easier delivery and better recovery after birth.
•Swimming. It allows for a good cardio work out, but less weight and stress on the joints.
•Stationary bicycling. This supports your extra weight. Use extra caution as your center of
gravity will shift, throwing you off balance.
•Yoga. Lowers stress. There are also special pregnancy yoga classes. Take caution not to lay on
your back too long and not to over-exert yourself.
•Stair climbing machines. There is a low risk of falling because of the protective side rails.
*Always talk to a health care provider before starting a new exercise routine, especially while pregnant.
Source15
Make The Most Of “Tummy Time”†
Infants should spend some time each day on their stomach*. It is essential for proper motor skills
development, as well as to strengthen the muscles of the head, neck, arms and back.
• Place infants face down on caretakers’ chests, while the caretakers lay down flat on their backs.
Caretakers should interact with infants, encouraging them to turn their head and look up.
• Lay infants on their stomachs on the floor. If necessary, place a rolled towel under their chests
and arms to help lift their heads. Caretakers can lie across from the infants to play.
• To keep babies engaged:
• Place toys around babies for them to look at.
• Place two infants face to face to look at each other.
• Dim the room and shine a flashlight. Encourage babies to follow the light.
• Place an open book in front of babies and read the story to them.
†“Tummy time” should always be supervised and NEVER put sleeping babies on their tummies.
16
www.HealthyCarroll.org
Source
Healthy
Physical Activity Tips For FAMILIES...continued
CARROLL
FAMILIES
How To Encourage Motor Skills Development
KIDS & TEENS
Early physical activity and motor skills development for infants and children provide a strong foundation
for participation in activities that require skillful movement and encourage lifelong fitness.
Birth to 12 Months
• Encourage the infant to crawl by putting attractive objects just out of reach.
• Have sturdy objects that the infant can pull onto in order to stand up.
• Gently move the infant (roll, sway, bounce, turn) to encourage connections to support muscle
development.
• Give the infant objects of difference sizes to hold and manipulate.
1 Year – 3 Years
• Provide toys that the child can climb on.
• Encourage the child to jump over objects and walk up and down stairs.
• Give the child different-sized balls to throw and kick.
• Encourage writing, drawing and coloring.
4 Years – 6 Years
• Help your children practice balance by drawing a line on the pavement with chalk or creating a
line out of paper, yarn or rope on the floor and having them walk it.
• Play catch with your child, which helps to develop running and throwing skills.
• Have the child toss small objects into a container to develop hand-eye coordination.
• Provide small objects that the child can string, sort and stack.
Source17
ADULTS
OLDER ADULTS
Active Family Togetherness
COMMUNITIES
Families provide children with their most important lessons, and essential health guidance is high on the
list. Make good nutrition and physical fitness a priority...your kids will thank you for it. Families can engage
in dozens of activities together. Kid-tested and parent-approved favorites include:
•Smell the roses. Take a walk or hike and breathe in nature. Find a fitness trail, sidewalk or
worn woodland pathway and enjoy the sights and sounds of being outdoors. On your journey,
collect rocks, flowers and leaves; count how many different animals you see and hear; skip rocks
in ponds and compete for the most ripples. Kids like to explore, so slow down and soak up your
surroundings as you trek.
•Exercise imagination. Kids specialize in dreaming up active fun—parents just need to climb
aboard their kids’ imaginations! Create a treasure-hunt list of items found outside in a yard or
neighborhood, and run, walk or crawl to locate them. Better yet, team up with neighbor kids for
friendly competition. Create a physical fitness obstacle course. Jump over laundry baskets, crawl
under tables and sprint to the mailbox—let kids design the course to allow them to become
engaged in physical fitness
•Park play. Community parks are a mecca of fun activities, which are often free to the public.
Canoe around a lake in summer, tromp through leaves in the fall and watch nature wake up
from its winter nap in spring. Families can pack a bag of outdoor toys and spend an entire day
playing at the park, from scrambling on the jungle gyms to playing a game of kickball in an
open field. Pack a healthy lunch and demonstrate good nutrition while you’re at it!
18
ACTIVITIES
PARKS & REC
Source
7
Physical Activity Tips For FAMILIES...continued
Fun Family Activities That Get EVERYONE Moving
• Instead of watching TV after dinner, go for a family walk or run.
• Play a sport in the evening as a family, in the backyard or at a local park.
• On the weekends, try to go out for a long hike or bike ride.
• Play a jump-rope game, or have a hula-hoop competition.
• Do yard work together for yourself and neighbors that may not be able to do it themselves.
• Join a family friendly gym with special activities for the kids.
• When the weather is bad, go for a brisk walk around your local shopping mall.
• Have a dance party or a friendly dance competition.
• Play a running game–like tag or capture the flag. Ask other friends and family to join.
• Go explore somewhere new! Take a walk around a local town, museum, zoo or park.
Source19
Web Sites Of Interest For FAMILIES!
• Health.gov: www.health.gov
• ACE GetFit: www.acefitness.org
• Shape Up America!: www.shapeup.org/publications
• KidsHealth: www.kidshealth.org
• American Pregnancy Association: www.americanpregnancy.org
KIDS & TEENS
nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition
KIDS...CHEW ON THIS!
AGES 5-12
During toddler and preschool stages, children grow
at a slower rate than during infancy. Trust your
children to eat enough; allow them to use their
internal signals to decide how much and what to
eat. Children eat when they are hungry and usually
stop when they are full. Your child’s relationship
with food as a source of fuel is developing, and he
or she has a natural ability to decide when he or she
is hungry or not. Additionally, if you are concerned
your child is not eating enough, bear in mind that
child-sized portions are ¼ to ½ adult sized portions.
Another serving size guideline is 1 tablespoon of
each food group per year of age. All kids go through
www.HealthyCarroll.org
stages of being picky about food. Between the ages of
1 and 3, kids are hesitant or afraid to try new items.
They are expressing independence by being selective
with food. After age 2, parents should begin to focus
meals on foods that are lower in fat and saturated
fat, such as reduced-fat dairy foods and leaner meats
to establish healthy habits for life.
Childhood is a time to establish patterns of eating
that promote health and wellness. Children should
not be “put on a diet,” especially as they are still
growing. Focus on food choices and physical
activity instead of a strict eating plan.
Healthy
CARROLL
FAMILIES
Nutrition Tips For KIDS ages 5-12
Kick Sugar To The Curb!
KIDS & TEENS
Don’t let extra sugar drag your energy down! The average kid your age should have no more than 12
teaspoons of sugar per day. How do some common foods stack up? One serving of “fruity circle” cereal
has three teaspoons of sugar. A snack pack of pudding can have up to five teaspoons. Even canned fruits,
if packed in syrup instead of juice, can contain up to six teaspoons worth of sugar. To figure out how many
teaspoons are hiding in your favorite foods, read nutrition labels and divide the grams of sugar by four. Ask
an adult to help you if you need to!
• Try oatmeal and cereals that are lower in sugar but not artificially sweetened (read the box with
an adult) and add fruit to naturally sweeten it.
• Speaking of fruit, sweeten plain yogurt—either in a bowl or in a smoothie—using your favorite
fruits. Blend and freeze your favorite combinations of fruit to make homemade “ice cream” and
popsicles.
• Sodas and fruit juices are loaded with added sugar. Instead, try lemon water, iced tea or mix
100% fruit juice with water. Beware of sports drinks that are mostly sugar water.
• Ask an adult to help you make homemade applesauce and add other fruits you enjoy—like
berries, peaches and pears. Eat this in place of canned fruit in syrup or fruit snacks made with
added sugar.
• Try natural peanut butter and natural jelly without added sugar.
Source20
ADULTS
OLDER ADULTS
Kids, Eat The Rainbow! Here’s How To Get More Of The Good Stuff
COMMUNITIES
Eating vegetables—and fruits—from every color in the rainbow helps to make sure your body is getting all
of the vitamins and minerals it needs to grow up healthy! Vegetables also contain fiber, which fills you up
and keeps you running longer. Vegetables are great in a salad or cooked on the stove, but there are lots of
ways to enjoy your veggies. Read ahead and share these tips with your parents to learn fun and delicious
ways to get more colors into your belly!
• Fruit smoothies are delicious, but did you know you can also add carrots, spinach, celery and
other vegetables to your smoothies?
• Ask an adult to cut up vegetables to keep in the refrigerator. Any time you want a snack, grab a
handful and dip them into low-fat yogurt, bean dip or guacamole.
• Go with your mom or dad to the grocery store and help pick out vegetables. Learn how to
prepare them together!
• Ask a parent to add vegetables like zucchini, carrots, peppers and mushrooms to spaghetti sauce
and chili for a nutritional boost with lots of flavor.
• Eat your rice, pasta, soup or chili from a scooped-out tomato or pepper.
• Plant a garden with your family and friends...and then eat the rewards!
• Vegetables also go great in scrambled eggs in the morning or on pizza for dinner!
21
ACTIVITIES
Source
PARKS & REC
Quenching Your Thirst
Thirsty kids need water more than any other drink! Avoid sugary drinks like soda, fruit punches, energy
drinks and sport drinks–they won’t do a body good like water, milk or 100% fruit juice.
9
TEENS...CHEW ON THIS!
AGES 13-20
Being a teenager means having a little more control
over your food choices. You spend more time in
school activities and other social settings. These
opportunities can present danger when it comes
to your nutrition. Frequently eating “junk foods,”
coupled with not enough whole foods, can lead to
malnutrition—a lack of the proper nutrients your
body needs to grow strong and be healthy. Did you
know, second only to infancy, adolescence is the
fastest growth stage in life? During the teen years
there is an increased need for calories, calcium,
iron, zinc, Vitamins E and K, and magnesium due
to more muscle mass and a greater blood supply.
Look to the chart on Page 5 to find food sources of
these nutrients. Almost half of an adult’s bone mass
also forms during the teen years. So make sure you
are adding some dark greens and low-fat dairy to
your diet. Teenage girls, you will have increased iron
needs due to menstrual losses and should add meat,
poultry, beans, raisins, iron fortified cereals and
eggs to your diet.
Nutrition Tips For TEENS ages 13-20
Boost Your Bone Health
Here are some simple tips to help you increase your bone density.
• Eat more fruits and vegetables, which have several vitamins and minerals, including potassium,
magnesium and Vitamin K, which are essential to help maintain bone health.
• Limit the amount of salt you eat. High amounts of salt in the diet increase the amount of
calcium excreted by the body. Remember, packaged food are high in salt.
• Do not take high-potency Vitamin A supplements, which decrease bone density.
• Get sufficient Vitamin D. Try these Vitamin D-rich foods: canned tuna, salmon, and Vitamin-D
fortified milk, orange juice and eggs.
• Get sufficient calcium. Try these calcium rich foods: tofu, beans, collard greens, green beans,
spinach, turnip greens, calcium fortified juice, broccoli, almonds, dairy products and oranges.
• Remember to eat calcium and Vitamin D-rich foods together. Vitamin D helps your body to
absorb the calcium.
Source22
Best Nutrition Phone Apps
Try one of these phone apps to make eating healthier easier!
iPhone™
•Mint Nutrition: This app allows you to create a “plate” by combining the foods that you plan to
eat and lists the total nutrition facts. This app helps you to make healthier choices when eating
out and cooking at home.
•The Carrot: This app is loaded with various types of diet and exercise trackers, as well as a
journal and searchable database of nutrition information
•Fooducate: This app allows you to scan the barcode of a packaged food. It gives a grade, and
any good or bad qualities about the food. Also Available for Android™.
Android™
•GoMeals: This app provides a food nutrition database for grocery and restaurant items,
restaurant map and menu locator, as well as a meal tracker.
•Carbodroid - Water For Fit: This app keeps track of how much water you drink and reminds
you to drink more.
•Calorie Counter by FatSecret: This app provides nutritional information, meal tracker, exercise
tracker, barcode scanner and progress record.
www.HealthyCarroll.org
Source23
Healthy
CARROLL
activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity
FAMILIES
KIDS & TEENS
KIDS & TEENS...ON THE MOVE!
Has an adult ever told you to “settle down” or “stop
being so rowdy”? Your young body has a TON of
energy to let out every day, and physical activity is
just the way to do it.
ADULTS
Remember to check with your parents and the
doctor to make sure that you are exercising at an
appropriate level for your age and fitness level. The
work you are doing now is laying the foundation for
a healthier adult life. So get out and PLAY!
OLDER ADULTS
At this stage of life, you need an hour each day of
concentrated physical activity.24 The best ways to
accomplish this goal is through sports, gym class or
playing at home with friends and family. Especially
important in your youth is building strong bones,
muscles, heart and lungs for your lifetime. In
your early years, jumping rope, playing tag and
climbing on playground equipment are great ways
to strengthen your body.25 In later years, sports
teams—especially sports that involve running and
jumping—help to build strong bones, heart and
lungs. As an older kid, lifting weights is great for
strength training, and yoga, dance or martial arts
will increase flexibility of muscles and joints.24
COMMUNITIES
Physical Activity Tips For KIDS & TEENS
Promoting An Active Lifestyle — Finding The Right Sport
ACTIVITIES
Between the ages of 6 and 10, most children are fine-tuning their motor skills. By the age of 11, many are
capable of participating on sports teams. Help your child find a physical activity that he or she may enjoy
for life.
• Allow your child to try various activities to determine which fit their interests and skills. This
may encourage lifelong participation.
• Consider your child’s personality and athletic ability. Some children prefer individual activities
(like ballet or karate) while others prefer team sports (like soccer or baseball).
• Participate in physical activity with your child to show the importance of being active.
• Children will be more likely to engage in activity if they feel capable and are having fun. If the
child does not enjoy the activity, find something new.
• Minimize feelings of embarrassment, boredom, competition and excessive structure, which
discourage children from being active.
• Remind your children that it is not always about winning. It is about enjoying the game and
being active!
Source26
PARKS & REC
11
Physical Activity Tips For KIDS & TEENS...continued
What If My Child Doesn’t Like Sports?
There are many reasons why children may not like sports. Here are some common reasons why, and what
you can do to help.
•Lack of skills. Help your children practice and improve skills at home where no one is watching.
•Too much competition. Speak with the coach about being less competitive or find a new, less
competitive team.
•Fear of failing. Remind your children that sports are about being active and having fun. Praise
your children for hard work and remind them of their best traits. Practicing can help to boost
positive feelings.
•The wrong sport. Help your children to find the right sports by considering their interests and
skills and by trying a variety of sports.
•Feeling self-conscious. Some children may feel uncomfortable with their body type so try to
find an activity for which their body type would be advantageous. Try a physically active club,
like Boy Scouts or Girl Scouts.
•Personal preference. Some children may prefer non-organized sports. They may prefer to play
a sport alone, like bike riding or skateboarding. Encourage safe, supervised play time.
27
Source
Web Sites Of Interest For KIDS & TEENS!
• BAM-Body and Mind: www.bam.gov
• Eat Smart, Be Fit Maryland: http://eatsmart.umd.edu
• Healthier Generation: www.healthiergeneration.org
• Kids Health: www.kidshealth.org
• Kids & Nutrition: www.ext.nodak.edu/food/kidsnutrition
• MyPlate: www.choosemyplate.gov
ADULTS
nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition
ADULTS...CHEW ON THIS!
With so many fad diets, lifestyle choices and
the abundance of information available on the
Internet, it’s easy to become confused about how
to fuel your body. Knowing what to eat, when to
eat it and how to prepare food can be tricky. The
USDA’s recommendations are updated every five
www.HealthyCarroll.org
years to help us form healthy eating patterns and
to keep us up to date with scientific research and
technology. In 2011, MyPlate–a tool that presents
a snapshot of a healthy meal–was published. It’s
being used as the government standard to show
that half of the average American’s plate should
Healthy
CARROLL
dishes. Try new combinations such as mixed greens
with apple or pear, arugula with grilled vegetables
or serve salad as your main course, topped with lean
protein. Endless cookbooks, recipe sites, cooking
shows and phone applications can introduce you
to new food experiences. It’s also important to limit
your intake of solid fats, added sugars and salt.
These additives can contribute to excess weight,
Variety can be the key to an exciting meal plan. Add obesity, heart disease and diabetes. A healthy diet–
assorted vegetables to casseroles, stir-frys and pasta combined with regular physical activity–will have
dishes. Salads don’t have to be “garden-variety” side you looking and feeling great.
FAMILIES
consist of fruits and vegetables, one quarter should
contain meat, poultry or other protein source and
the last quarter should contain grains. Half of your
daily grain consumption should be whole grains.
Dairy is represented by a cup of milk and should
be consumed in low fat or fat free varieties for
most adults.
KIDS & TEENS
Nutrition Tips For ADULTS
ADULTS
How To increase HDL (the good) & Lower LDL (the bad) Cholesterol: Ages 20-50
OLDER ADULTS
To Increase HDL
• Eat fatty fish (such as salmon, sardines or mackerel) several times a week.
• Consume omega 3 fatty acids (in ground flax seeds, walnuts, soy and green leafy vegetables).
• Eat fruits and juices from fruits that have purple skins.
Decrease LDL
• Eat more whole grains (especially oats and barley). Aim for at least 20 grams of fiber a day, with
5-10 grams from soluble fiber.
• Eat more beans, eggplant, nuts, soy and fatty fish.
• Eat less saturated fat.
Avoid These Foods, Which Decrease HDL
• Refined sugars and carbs (white breads, non-whole grain products, sugar and sweetened drinks).
• Very low fat diets. Your body needs healthy fats from fish, nuts, seeds and legumes!
• Any food that contains trans fats.
COMMUNITIES
Source28
Tips To Meet Recommended Daily Values Of Some Important Nutrients On
A Vegetarian Diet
PARKS & REC
Source
ACTIVITIES
Being a vegetarian can provide many health benefits; however, it may be difficult to acquire some nutrients.
Below is a list of these nutrients and foods to help vegetarians meet their daily needs.
Calcium
• Fortified soy milk, rice milk, orange juice; leafy greens; broccoli; beans; almonds; sesame seeds;
soy; blackstrap molasses; figs.
Iron--be sure to consume iron-rich foods with good sources of Vitamin C to increase absorption
• Beans; dark green vegetables; prune juice; fortified breads and cereals; nuts; potatoes; instant
oatmeal; dried fruit.
Protein
• Beans; whole grains; soy; nuts; nut butters. Consuming dairy also provides protein.
Vitamin B12–supplementation may be required if enough is not consumed from the following:
• B12-fortified foods, such as cereals or soy milk; dairy products.
Vitamin D
• Vitamin D-fortified foods, such as soy milk, orange juice, cereal; eggs; cow milk.
29
13
activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity
ADULTS...ON THE MOVE!
During your adult years, you are always on the go.
Whether you are single, married, have a family or
not, chances are you are committed to a variety
of activities, and your schedule may change on a
daily basis. How do you keep up with all of those
commitments? Do you have enough energy to
power through? Daily physical activity will help
you to stay strong and active for years to come. A
commitment to your own well being is as important
as your commitments to other activities. In this stage
of life you may becoming more sedentary, which is
why it is incredibly important to make sure you are
still getting 2 hours and 30 minutes of moderate
or 1 hour and 15 minutes of vigorous activity each
week.30 You can break this up into 20-30 minute
segments but you should try to incorporate strength
training, aerobics and flexibility training in your
activities.30 Ask your doctor what exercises are best
for you based off of your individual goals and fitness
level. Make an appointment to engage in some form
of daily physical activity. Play with your kids, your
friends or your pet. Run, walk, dance, swim or join
a gym. The possibilities are endless, but you have to
schedule the time for you. You deserve it!
Physical Activity Tips For ADULTS
How To Prevent Injuries
Injuries are one of the top reasons why individuals stop participation in physical activity.31 Here are some
guidelines to prevent injuries.
• Prevent knee injury by stretching and strengthening the leg muscles.
• Gradually change the intensity of activity, not suddenly.
• Ensure a proper warm up before activity and a proper cool down after activity.
• Do not exercise the same group of muscles two days in a row.
• Include stretching in your routine to increase the flexibility and strength of your muscles.
• Wear proper, supportive shoes as well as any other safety equipment that is necessary, such as a
helmet and/or pads.
• Prevent overuse injuries through proper training, including a balance of increasing strength,
flexibility and core stability. Do not over-train.
• Check out this web site–www.stopsportsinjuries.org–and click on the link for your activity for
specific injury prevention information.
Source31
Feel Well—Exercise To Reduce Stress
Feeling stress, anxiety or depression? Some activities may help reduce the occurrence of these feelings.
• Yoga and tai chi reduce anxiety and stress—as well as improve physical fitness.
• Attend a fitness class or join a team sport to meet new people.
• Ask a friend to exercise with you–don’t isolate yourself.
• Play with a pet–if you or someone you know has one. Pets reduce stress and improve feelings of
well being.
• Try to do physical activity outside in the sunlight, which may lessen feelings of depression.
www.HealthyCarroll.org
Source32
Healthy
Physical Activity Tips For ADULTS...continued
CARROLL
FAMILIES
How To Turn Physical Activity Into A Habit
ADULTS
Get Fit For Free...Or At A VERY Low Cost!
KIDS & TEENS
•Write down your goals and motivations in positive terms. Instead of saying what you want to
change, say what you want to be. For example, instead of saying, “I want to lose weight,” say, “I
want to be healthy.”
•Commit to exercise every day and make it a top priority. Schedule your gym time so that
you are accountable to go. It is just as important as all other tasks.
•Pick a time that is convenient when you are least likely to skip it for something else. For
example, exercise early in the morning or on the way home from work. Make this a routine.
•Change your self-image. Picture yourself achieving your goal and as an active, healthy person
who exercises every day. Your behaviors will follow what you believe to be true.
• Reward yourself. Choose rewards that support your new self-identity. For example, buy
yourself new exercise clothes, not junk food.
•Track your progress. Mark on a calendar or in a log book each time you are active. Remember
that it’s one day at a time and each day counts.
•Choose a variety of activities that you ENJOY. If you like it, you will do it.
Source33
OLDER ADULTS
You don’t need special equipment to get a good aerobic workout. With a little effort, activities you already
do can become part of your fitness routine. Or buy a few low-cost fitness products to boost your workout.
FREE Fitness
•Step up your game. Take a brisk walk every day. Take stairs instead of the elevator—or make a
full workout of JUST climbing stairs. Sneak in extra steps whenever you can by parking farther
away from your destination.
•Make a workout of household chores. Mow the lawn. Weed the garden. Rake leaves. Shovel
snow. Even indoor activities—such as vacuuming and scrubbing—count as a workout IF you
can get your heart rate up.
•Have FUN. If you’re a parent, don’t just watch your children play...join them! Play a game
of tag or kickball. Walk them to the park. Put on your favorite music and DANCE. Or go to
a community pool—even if you don’t swim, you can enjoy time in the water or walk in the
shallow end.
Low-Cost Options
•Dumbbells. Using these small, hand-held weights—available in many sizes—can help
strengthen your upper body.
•Resistance Tubing. These stretchy tubes in varying degrees of resistance offer weight-like
resistance when you pull on them to help build strength in your arms and other muscles.
•Jump-Rope. Skipping rope can be a great cardiovascular workout.
•Fitness Ball. You can do many core exercises, including abdominal crunches, with a fitness ball.
You can also use it to improve your flexibility and balance.
•Exercise videos, DVDs or podcasts. Pick a program that matches your current fitness level and
is endorsed by a certified fitness instructor. Check your local library for free options!
Source34
COMMUNITIES
ACTIVITIES
• Health Central: www.healthcentral.com
• Livestrong: www.livestrong.com
• Sports Injuries: www.stopsportsinjuries.org
• Web MD: www.webmd.com
• Women’s Heart Health: www.womensheart.org
PARKS & REC
Web Sites Of Interest For ADULTS!
15
OLDER ADULTS
nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition nutrition
OLDER ADULTS...CHEW ON THIS!
Making smart food choices in your later years can
not only prolong your life but also can improve the
quality of it. Chronic diseases—such as diabetes and
heart disease—may be well controlled and improved
by picking foods low in fat, salt and sugar and high
in nutrient value. As an older adult, your body
needs extra Vitamin B12 to improve red blood cell
formation and neurologic function. Your body needs
Vitamin D and calcium to maintain bone strength
and reduce the chance for breaks. Fiber-rich foods
are important to battle constipation, heart disease,
weight gain and control blood sugar. Increasing
potassium can help control high blood pressure.
If you are still very active, your total calorie
consumption may not need to change as you get
older. But if you are finding yourself less physically
active, it’s a good idea to talk to your doctor about
dietary intake changes. Overall, using the MyPlate
(www.ChooseMyPlate.gov, or see page 3) tool as a
guide is still an appropriate approach to meal times.
Fill half of your plate with fruits and vegetables, one
quarter with quality grain sources and one quarter
with lean protein. Add in low-fat milk and dairy to
fulfill your calcium and Vitamin D requirements,
and you are on the path to not only living longer,
but feeling great.
Nutrition Tips For OLDER ADULTS
Eat Healthy, Save Money
• Make your own hot cereal. Buy plain, whole grains (such as oats), add chopped nuts or seeds,
dried or fresh fruit, and other nutritious toppings. Add water or low-fat milk and cook.
• Prepare and freeze meals ahead of time. When low on time, heat them up instead of eating out.
• Stock frozen and canned vegetables and fruit at home. Buy low-sodium, no-sugar-added options.
• Opt for vegetarian dishes packed with protein, instead of meat-based dishes. Explore various
types of legumes and whole grains. They are inexpensive and filling.
• Buy dry legumes, cook and freeze in meal-size quantities; it’s cheaper than buying canned and
contains less salt.
• Buy plain whole grain pastas and rice and season them yourself. This is cheaper and healthier
than prepackaged, processed options.
• Buy snack-size, resealable bags and make your own single serving snacks.
• Don’t buy precut fruits and vegetables. Buy whole items and prepare yourself.
• Check out local farmers markets for added savings. Can, dry or freeze items that are cheap and
in-season for added savings.
• Grow your own fruits, vegetables and herbs.
• Plan all of your meals for a week–and make a list–before grocery shopping.
Source35
www.HealthyCarroll.org
Healthy
Nutrition Tips For OLDER ADULTS...continued
CARROLL
FAMILIES
How To Enjoy A Nutritious Diet With Dentures
KIDS & TEENS
Wearing dentures requires a few adjustments in how you eat. Here are tips to help maintain healthy eating.
• Puree or finely chop fruits so that they are easier to chew. Berries with seeds should not be eaten
unless the seeds are removed.
• Grind seeds and nuts into a powder-like consistency and add to cereal, yogurt and meals.
• Boil or blend vegetables until they are soft.
• Choose hot, cooked whole-grain cereals over cold ones. Add some fruit and ground nuts.
• Instead of eating tough, red meats, choose poultry, fish, eggs, tofu and legumes for protein.
• Make smoothies containing vegetables, fruits, Greek yogurt, ground nuts and seeds for an easy,
nutrient-dense snack.
• Choose whole-grain bread, cereal and pasta to increase fiber consumption.
• Choose Greek yogurt–which is high in protein–in low-fat, low-sugar varieties with at least 20%
daily value of calcium and Vitamin D. Avoid fruit-on-the-bottom varieties and added, sugary
granola.
36
ADULTS
Source
OLDER ADULTS
activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity activity
COMMUNITIES
OLDER ADULTS...ON THE MOVE!
heart and lungs, resistance training for your bones,
muscles and joints, and balance training to prevent
falls. Combined, these elements will help deter
injury and also help you recover more quickly from
injury. As always, check with your doctor before
trying any new exercise program. Physical activity
as an older adult can also help in other areas of
your life. Look into senior centers and county parks
and recreation departments for activities designed
just for you. Trying new forms of fitness will help
your mind stay sharp, help you make friends or
spend time with existing ones, and support your
community while staying fit.
ACTIVITIES
PARKS & REC
Physical activity knows no age limit. You are in the
golden years of your life and deserve a body that can
take you through all of the adventures ahead. Older
adults should still aim for 2 hours and 30 minutes
of moderate intensity or 1 hour and 15 minutes of
vigorous activity per week.37 This is the age where
you will reap the most benefit from all of your hard
work. Regular physical activity can improve your
quality of life even if you are living with chronic
conditions such as arthritis, diabetes or heart
disease.37 The key is to talk to your doctor about
the best exercise options based on any physical
limitations you may have. Any exercise plan you
choose should encompass aerobic activity for your
17
Physical Activity Tips For OLDER ADULTS
Bone-Building Exercises
Weight-bearing exercises help to increase bone density by causing the muscles to pull on the bones,
increasing the production of new bone tissue. Great weight-bearing exercises include.
• Weight lifting
• Jogging
• Stair climbing
• Step aerobics
• Elastic band exercises
• Yoga
As your strength increases, increase the weight or resistance, not the number of repetitions for the
maximum bone-building benefit.
38
Source
Get Active On A Budget
You do not need a membership to a gym to enjoy the benefits of physical activity. Try these FREE activities
to meet your activity goals:
• Housework—try to move as much and as quickly as possible
• Gardening and yard work
• Climb up and down the stairs repeatedly
• Take a walk–inside or out! Don’t be afraid to walk briskly around your house and listen to your
favorite music or TV show
• Rent an exercise video from the library
• Check out a book or go online to find some stretching or weight-lifting exercises to do at home
• Walk around a shopping mall or large store
• Take a bicycle ride around your neighborhood or one of Carroll County’s parks and trails
• Dance to your favorite music
39
Source
How To Improve Balance & Prevent Falls
Each year, one-third of people over the age of 65 fall as the result of poor balance and a loss of lower body
strength. Try these easy-to-do, at-home exercises to improve your balance and to decrease your risk of
falling.
• Stand on one foot at a time. It may be helpful to have something nearby to hold onto at first.
• Try to walk heel-to-toe, in a straight line.
• Walk in a straight line, with your arms raised about shoulder height. As you walk, hold your
back leg up for two seconds before you bring it forward to complete the step.
• Stand in place and raise one leg at a time for as long as you can. You should alternate raising
your leg in different directions: in front, beside, and behind yourself.
As your balance improves, try to complete these exercises with your eyes closed for an extra challenge.
Source40
Web Sites Of Interest For OLDER ADULTS!
• Nutrition Journal: www.seniorjournal.com
• Recipes & Tips: www.eatingwell.com
• Senior Health: http://nihseniorhealth.gov
• Senior Fitness: http://seniorfitness.com
www.HealthyCarroll.org
Healthy
FAMILIES
COMMUNITIES
CARROLL
all together now all together now all together now all together now all together now all together now all together now all together now
KIDS & TEENS
HEALTHY COMMUNITIES
By supporting local parks and recreation programs
and joining the fun at community events you are
making an investment in where you live. There are a
lot of different ways to explore our community’s rich
history of farming and agriculture.
ADULTS
We have already outlined how good nutrition and
physical activity can power you through all of life’s
stages, now how can you make the most out of your
quality of life? Where can you go with friends, family
and coworkers in our community? And how can
you contribute to your county’s economy, history
and preservation?
OLDER ADULTS
Visit http://carr.org for more ideas of how to become
involved in your community.
Tips For HEALTHY COMMUNITY LIVING
COMMUNITIES
Here is a simple list of ways to give back to your community while adding value to your daily life:
• Take a stroll through one of Carroll County’s many parks.
• Sign up for a class or team sponsored by the local Parks and Recreation Council.
• Visit historical sites throughout the county, such as The Farm Museum, Baugher’s Orchard,
Antrim 1844 and Union Mills Homestead to learn more about our past and how you can help
in the future.
• Volunteer at one of many local service agencies and nonprofits.
• Attend festivals and events sponsored by your local government and agencies.
school” learning projects and operate fully functional
stores. Some farms offer tours for schools and groups
so that you can see what their practices are and learn
about their history. Some Carroll County farmers
even host “pick your own” opportunities based on
season. There is no better way to know exactly how
fresh your produce is!
PARKS & REC
One of the great things about living in Carroll County
is the abundance of available agriculture. Whether
you live in Mt. Airy, Westminster, Sykesville,
Taneytown, Hampstead or in between, there are
many options for fresh produce, meats, dairy and
homemade goods.
ACTIVITIES
FARMING IN OUR COMMUNITIES
Carroll County farmers don’t just open produce
stands, they also participate in farmers markets, See the listing on next page to find farms in your area.
community supported agriculture programs, “farm to
19
FARMS & FARMERS MARKETS IN CARROLL COUNTY
CARROLL: 21776
Maryland Homestead Products
2441 Marston Rd
443-487-2398
FALLSTON: 21047
Belvedere Farm
2840 Pleasantville Rd
410-877-9448
FINKSBURG: 21048
Churchill Farms
1428 Deer Park Rd
410-876-6202
GAMBER: 21784
Carolyn Farm & Orchard
3899 Sykesville Rd
410-795-4228
HAMPSTEAD: 21074
MANCHESTER: 21102
Black Rock Orchard
5400 N. Church St
Cygnus Wine Cellars
5400 N. Church St
Kingdom Acres
4121 Schalk 1 Rd
410-374-8802
Lindemann’s Apiary
3626 Millers Station Rd
P&J’s Peaceful Valley Farm
4248 Rupp Rd
410-239-4976
Quality Evergreens
2020 Garrett Rd
410-374-1499
Quiet Valley Farm
3913 Millers Station Rd
Deep Run Farms
3617 St. Paul Rd
Richfield Farm
3301 Warehime Rd
Galloping Goose Vineyard
4326 Maple Grove Rd
410-374-6596
Thomas Tree Farm
3501 Hanover Pike
410-374-9538
Hampstead Farmer’s Market
1341 N Main St
Vol Fire Dept Carnival Grounds
Buppert’s Doran’s Chance Farm Inc
7102 Brangles Rd
410-795-6815
Sauders Quality Eggs
3986 Hampstead Mexico Rd
410-239-8111
Stoney Acres
113 Weaver Lane
Unger’s Fruit Farm
2020 Albert Rill Rd
LINEBORO: 21088
Lavender Hills Farm & CSA
4541 Baughman Mill Rd
410-533-4313
www.HealthyCarroll.org
MOUNT AIRY: 21771
Mount Airy Farmers’ Market
Municipal Parking Lot
Park Ave between Veterans Lane &
Cross St
Knill’s Farm Market
4001 W Watersville Rd
301-829-6799
Pheasant Hill Farm
4755 Buffalo Rd
410-875-3319
Willow Pond Hydroponics LLC
5000 Buffalo Rd
410-635-8883
NEW WINDSOR: 21776
The Hen’s Nest
801 Green Valley Rd
410-635-6141
Truffula Seed Produce
2732 Old New Windsor Pike
301-697-4806
STREET: 21154
Woolly Hill Farm
3743 Ady Rd
410-836-7501
SYKESVILLE: 21784
Zeppland
1625 Route 32
TANEYTOWN: 21787
Autumn Harvest
2421 Trevanion Rd
301-360-3809
De La Tierra Gardens
3968 Harney Rd
443-536-3581
Eight Bells
4028 Harney Rd
410-756-4028
Schott Nurseries LLC
2932 Basehores Mill Rd
410-756-9175
Sewell’s Farm
3400 Harney Rd
410-795-5258
Taneytown Farmers’ Market
Memorial Park Rt. 140
443-918-8100
Healthy
CARROLL
Violette Family Farm
4408 Teeter Rd
UNION BRIDGE: 21791
Cat’s Paw Organic Farm
14 Bucher John Rd
410-775-2819
Ford’s Farm
4396 Mill Race Dr
410-775-1881
Lovell Angus Organic Hay & Beef
3915 Barkhill Rd
410-775-7421
UPPERCO: 21155
Davidson Christmas Tree Farm
1105 Emory Church Rd
410-239-6556
Carlhaven Emu Farm
910 Western Chapel Rd
301-845-3915
Carroll County Farm Museum
500 S Center St
410-876-2667
Carroll County Farmer’s Market
706 Agricultural Center Dr
410-848-7748
Chestnut Creek Farm
3610 Baker Rd
410-259-3023
Deep Run Pawpaw Orchard Inc
4265 Geeting Rd
410-848-9826
MacBride & Gill Falcon Ridge Farm
3811 Backwoods Rd
301-854-6806
Mother’s Spring Farm
61 Rockland Rd
410-876-2885
Nev-R-Dun Farm
2439 Hughes Shop Rd
Serpent Ridge Vineyard
2962 Nicodemus Rd
410-848-6511
Sunflower Garden
2390 Manchester Rd
443-865-2566
OLDER ADULTS
Lovell Cattle Company
3915 Barkhill Rd
410-775-7421
Breezy Trees Farm
2198 Sams Creek Rd
410-875-0665
Kathryn’s Way Farm
845 Humbert Schoolhouse Rd
410-848-6392
ADULTS
Lehigh View Farm
6 Hoff Rd
410-775-7058
Baugher’s Orchard
1236 Baugher Rd
410-848-5541
Heritage Hill Farm
542 Roops Mill Rd
410-218-9454
KIDS & TEENS
Briar Ridge Farm
4580 Middleburg Rd
410-775-1855
Hirt Tree Farm
917 Arnold Rd
410-876-8839
Evermore Farm
150 Rockland Rd
443-398-6548
FAMILIES
White Rose Farm
5009 Teeter Rd
410-756-9303
WESTMINSTER: 21157/21158
Sunset View Farms
428 Barnes Ave
Thorne Farm
1130 Martin Dr
Downtown Westminster Farmers’
Market
Railroad Ave (Rt 27) & Emerald Hill
Conway Parking Lot
410-848-5294
Tomatoes Etc. Produce Farm
2225 E Mayberry Rd
410-346-6215
COMMUNITIES
Down to Earth Farm
1415 Humbert Schoolhouse Rd
Westminster Antique Mall Farmers’
Market
Corner of Rt 27 & Hahn Rd
410-848-5294
Source41
ACTIVITIES
PARKS & REC
21
ACTIVITIES
for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all for all
ACTIVITIES FOR ALL...
There are so many healthy, exciting and motivating activities hosted in Carroll County all throughout the
year, for all ages and interests. So be sure to get out there and get activity in your community!
WINTER
Christmas Tree Farms
• Showvaker’s Quality Evergreens (www.qualityevergreens.com/TreeGuide.htm)
• Sewell’s Farm (www.sewellsfarm.com)
Holiday Tour of Carroll County Farm Museum
• http://ccgovernment.carr.org/ccg/farmmus/docs/holiday-visit.pdf
Westminster Tree Lighting Ceremony & Holiday Parade
• End of November
Christmas in Olde Towne Mount Airy
• www.mountairymd.org/residents
Christmas in the Valley, Pleasant Valley Fire Hall
• www.carrollcountytourism.org/events/calendar.aspx
Great Westminster Train Show
• www.carrollcountytourism.org/events/calendar.aspx
SPRING
Pick Your Own Produce
• Baugher’s Farm Market (www.baughers.com)
• Showvaker’s Quality Evergreens (www.qualityevergreens.com)
Go Local Fair (formerly The Maryland Heartland Sustainable Living Fair)
• At the Carroll County Farm Museum
• www.sustainablelivingmd.org
Annual Tour de Carroll
• www.tourdecarroll.com/App_Content/home.aspx
Annual Easter Egg Hunt
• On the grounds of Westminster City Hall
• www.westminstermd.gov/recreation/rec_events.html
Flower & Jazz Festival (and Fun Run)
• www.westminstermd.gov/recreation/rec_events.html
Mount Airy May Festival
• www.mountairymd.org/residents/
SUMMER
Cascade Lake
• www.cascadelake.com
River Valley Run
• www.rivervalleyranch.com (search events)
Rodeo, Concert & Fireworks
• www.rivervalleyranch.com (search events)
Saturdays: Family Fun Day
• www.rivervalleyranch.com (search events)
Pick Your Own Produce
• Baugher’s Farm Market (www.baughers.com)
• Showvaker’s (www.qualityevergreens.com)
Old Fashioned Corn Roast
• Union Mills Homestead and Grist Mill
• www.unionmills.org
www.HealthyCarroll.org
Healthy
SUMMER...continued
CARROLL
FAMILIES
Ice Cream Social
• Union Mills Homestead and Grist Mill
• www.unionmills.org
4th of July Picnic & Fireworks
• Carroll County Farm Museum
• http://ccgovernment.carr.org/ccg/farmmus/docs/july4-event.pdf
Music & Arts Festival
• Carroll County Farm Museum
• www.commongroundonthehill.org
Summertime Fun Festival
• Carroll County Farm Museum
• http://ccgovernment.carr.org/ccg/farmmus/docs/summer-fun.pdf
Art in the Park
• Grounds of Westminster City Hall Grounds
• www.westminstermd.gov/recreation/rec_events.html
FAA & 4-H Fair
• Carroll County Ag Center
• www.carrollcountyfair.com/index.asp
KIDS & TEENS
ADULTS
FALL
OLDER ADULTS
Corn Mazes
• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)
• Buppet’s Doran’s Chance Farm (www.bupperts.com)
• Carroll County Ag Center (www.carrollcountyagcenter.com/horsefair/carroll-county-horse-fair.asp)
Pumpkin Picking
• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)
Petting Zoo
• Showvaker’s Quality Evergreens (www.qualityevergreens.com/kids.htm#maze)
Maizfest
• www.rivervalleyranch.com (search events)
Rumble at the Ranch
• www.rivervalleyranch.com (search events)
Access Carroll Chili Cookoff
• www.accesscarroll.org/fundraiser_chili_cookoff.asp
Microbrewery Festival
• Union Mills Homestead and Grist Mill
• www.unionmills.org
Fall Harvest Days
• Carroll County Farm Museum
• http://ccgovernment.carr.org/ccg/farmmus/docs/fall-harvest.pdf
Harrison Mule Days
• Carroll County Equestrian Center
• www.harrisonmuledays.com/
Westminster Fall Fest
• www.westminsterfallfest.com/
Sykesville Fall Festival
• www.sykesville.net/main
Halloween Parade
• Downtown Westminster
Sykesville Ghosts & Legends Tour
• www.sykesville.net/main
Mount Airy Fall Festival
• www.mountairymd.org/residents/
COMMUNITIES
ACTIVITIES
PARKS & REC
23
PARKS & REC
get on the move get on the move get on the move get on the move get on the move get on the move get on the move get on the move
PLACES TO GO TO GET & STAY ON THE MOVE!
The Carroll County Department of Recreation and
Parks, along with cities and towns throughout the
County, offer thousands of acres of open space,
parks, playground and recreation areas. All of
HAMPSTEAD: 21074
Info: www.townofhampstead.us
unless otherwise noted.
Chief Sites Memorial Park
Lower Beckleysville Rd
410-239-7408
multi-purpose trail, parking, picnic
tables, playground, skate area
Hampstead Municipal Park
Dakota Rd
410-239-7408
ball diamonds, multi-purpose field,
2 volleyball courts, walking trail,
pavilion, grills, picnic areas, benches,
parking
Kimberly Village Playground
Sugar Maple St
410-239-7408
playground, bench, parking
Main Street Memorial Park
Corner of Main St & Black Rock Rd
410-239-7408
benches, outdoor theaters, parking
Melvin Miller Memorial Park
Main St
410-239-7408
basketball court, benches, parking,
picnic tables, playground, tennis courts
North Carroll Farms
Farm Wood Lane
410-239-7408
grassy area, parking on street
Oden Kemp Town Center Park
Houck Ave & West St
410-239-7408
basketball court, benches, parking,
picnic tables, playground
Roberts Field Pond
North Woods Trail
410-239-7408
fishing, on-street parking
Sugar Maple Park
Sugar Maple St
410-239-7408
playground, bench, parking
www.HealthyCarroll.org
this great outdoors is waiting for your discovery,
exploration and–most of all–your enjoyment! So
get outside. Get on the move. Stay on the move. And
get healthy, Carroll County!
MANCHESTER: 21102
Info: www.manchestermd.org
unless otherwise noted.
Charlotte’s Quest Nature Center
3400 Wilhelm Lane
410-374-3395
www.charlottesquestnaturecenter.com
4 1/2 miles of hiking trails, butterfly
garden, fishing, pond, naturalist,
stream
Christmas Tree Park
Christmas Tree Lane
410-239-3200
2 ball fields with diamonds, basketball
court, concession, field with lights,
fishing pond, horseshoe pits, multipurpose trail, parking, 5 pavilions,
picnic tables, playground, rest rooms,
tennis courts, volleyball court
Holly Hill Farm Walking Trail
Holly Hill Farm Development
410-239-3200
walking trail
Lineboro-Manchester Lion’s Club
Ball Fields and Swimming Pool
Victory St & Christmas Tree Lane
410-374-2570
www.lionwap.org/CCmanchester?4
2 ball fields with diamonds, swimming
pool (outdoor)
Manchester Farms Ball Field
Charmil Dr & Southwestern Ave
410-239-3200
multi-purpose ball field
Manchester Tot Lot @ Crossroads
Overlook Development
Westminster St
410-239-3200
playground
Pine Valley Park
Walnut St
environmental facility, greenway area,
fishing, off-road vehicle trail, parking,
pavilion, picnic tables, stream, visitors
center
Memorial Park/Manchester Skate
Park
Route 27
www.skateboardpark.com/
skateboardpark/viewpark.asp?ID=1078
skateboard court with ramps, shuffle
board court, parking, pavilion, picnic
tables, playground, rest room
MOUNT AIRY: 21771
Info: www.carr.org/mtairy.park.htm
unless otherwise noted.
Firemans Activity Building
1008 Twin Arch Rd
(Owned by fire department)
3 baseball fields, concessions, field
overlay, rest rooms
Mount Airy Skateboard Park
615 Center St (inside Watkins Park)
half pipes, rails, ledges, mini-ramp,
quarter pipes with lights, benches, rest
rooms, picnic tables
Summit Ridge Park
Buffalo Rd & Scotch Heather Ave
Mount Airy, MD 21771
ball fields, benches, horseshoe pit,
multi-purpose fields, parking,
playground
Twin Arch Park
Twin Arch Rd
soccer field
Vest Pocket Park
North Main St
benches, garden
Watkins Park
615 Center St
ball field with diamond, basketball
court, bike trail, drinking fountain,
field overlay, gazebo, ice skating,
multi-purpose field, multi-purpose
trail, parking, pavilion, picnic tables,
playground, rest rooms, skateboard
court, tennis courts, volleyball court
Healthy
CARROLL
NEW WINDSOR: 21776
Info: www.newwindsormd.org
unless otherwise noted.
Ball Fields of New Windsor
#1 and #2 Meadow Lane
two ball fields with backstops
Lion’s Ball Field of New Windsor
Water St
one ball field with backstop
Seibel’s Field Ball Park
Meadow Lane
(Managed by the West Carroll
Recreation Council—Penny Rockwood
or Dave Hoffman)
ball fields with diamond, picnic tables
SYKESVILLE: 21784
Info: www.sykesville.net
unless otherwise noted.
Beach Park
Bloomfield Park
Wimmer &Talon Sts
basketball court, gazebo, walking trail
Harold Burkett Park
Jones Park
Kalorama
playground
Old Main Line Park
Baldwin Dr & Oklahoma Rd
benches, fountain, parking, rest room,
visitors center
Shannon Run Park
Brandenburg Circle, Beasman Dr &
Hawkins Dr
benches, gazebo, picnic table, walking
trail
Sykesville Linear Park Trail
Kalorama
fishing, hiking/biking/cross-country
skiing trail, picnic tables, storm water
management pond, swing set
Warfield Park
East side of 32, next to Warfield
Complex
stream (proposed amenities: 1-mile
long paved biking/hiking trail, picnic
tables, benches)
TANEYTOWN: 21787
Info: www.taneytown.org
unless otherwise noted.
Bollinger Park
Fringer Rd
open meadow/field, stream
Roberts Mills Park, Taneytown
Rod & Gun Club Municipal Park
4550 Stumptown Rd
3 multi-purpose fields, basketball
court, multi-purpose field with lights,
pond, parking, pavilions, picnic tables,
playground, rest rooms
Roth Avenue Park
Roth Ave
benches, playground, walking trail
Taneytown High School Park &
Skate Park
George St & Roberts Mill Rd
3 ball fields with diamonds, picnic
pavilion with grill, 2 multi-purpose
playgrounds, skate park with quarter
pipes, grind rails, jump boxes
Flickinger Park
Corners of Kenan, Morningfrost &
Bancroft Sts
playground
UNION BRIDGE: 21791
Little Pipe Creek Park
(Habitat Restoration Area)
Route 75 (Main St)
parking, stream, pedestrian bridge,
walking trail, wetland area
Union Bridge Area Heritage
Committee Walking Tour
PO Box 326
www.carr.org/~unionbr/
UBWalkingTourBrochure-rev.pdf
self-guided walking tour begins at the
Western Maryland Railway Museum,
follow brochure map downloadable
at Web site. The Heritage Committee
promotes public knowledge of and
interest in Union Bridge history; ongoing projects include the protection
of historic building and cemeteries, as
well as preserving gardens, woodlands
and parklands
Union Bridge Community Center
Park
4770 Ladiesburg Rd
www.carr.org/~unionbr/ub_services_h.
html
2 ball fields with diamonds, basketball
court, community hall, concession
stands, kitchen, 2 picnic pavilions,
picnic tables, playground, rest room,
tennis courts
Union Bridge Volunteer Fire
Company Grounds
8 W. Locust St
www.ubfc8.org
carnival grounds, social hall
Western Maryland Railway
Historical Society Museum, Union
Bridge Train Station
41 N. Main St
www.carr.org/~unionbr/
UBWalkingTourBrochure-rev.pdf
parking, train station and depot
museum, rest rooms
PARKS & REC
Norris Ave
gazebo, hiking trail, multi-purpose
field, picnic table, playground
Cooper Dr & Route 32
amphitheater, concession stand,
museum, nature trail, 2 pavilions,
picnic tables, playground, rest rooms
ACTIVITIES
Autumn Sky
playground
Millard Cooper Park
COMMUNITIES
Sulphur Springs Park
Water St
basketball court, parking, pavilion,
picnic tables, tennis courts
Sandosky Rd
mini train station, train rides, picnic
table
17 E. Baltimore St
4 ball fields with diamonds, ball field
with diamond and lights, basketball
court, 2 concession stands, grills,
horseshoe pit, multi-purpose field
with lights, 5 pavilions, picnic tables,
parking, playgrounds, pond, rest rooms,
tennis courts with lights
OLDER ADULTS
New Windsor Town Park-Lion’s Park
Maple & Lambert Aves
pavilion, picnic tables, playground
Little Sykes Railway Park
Taneytown Memorial Park
ADULTS
New Windsor Town Park
Route 31 & Route 75 (Main St)
benches, cast iron fountain, gazebo,
parking, stream, walking trail (follows
along stream)
Jennifer Way
basketball court, playground
KIDS & TEENS
Atlee Ridge Tot Lot
Overleigh Way at Atlee Ridge Rd
playground
Lexington Run Park
FAMILIES
Wild Wood Park
Park Ave
301-829-1424
benches, gazebo with electric, nature
gardens, playground, walking trail
25
Uniontown Road Athletic Field
Route 31 & Uniontown Rd
multi-purpose field
small boat ramp, hunting area, multipurpose trail, parking, picnic tables,
pond, rest rooms
Avondale Run Ball Field
Wakefield Valley Community Trail
Ramblin’ Pines Camp Ground
Tahoma Farm Rd & Burning Tree Dr
www.westgov.com
field overlay, parking
Wakefield Valley Subdivision
Long Valley Rd
biking/hiking trail
Belle Grove Square
Westminster City Playground
WESTMINSTER: 21157/21158
Info: www.westgov.com
unless otherwise noted.
Corner of Green St & Bond St
benches, fountain (in season), quiet
in-town park
Bishop’s Garth Park
11 Longwell Ave
ball fields with diamonds and lights,
basketball court with lights, benches,
multi-purpose field with lights,
concession stand, 2 pavilions, picnic
tables, playground, rest rooms, tennis
courts with lights, tot lot
801 Hoods Mill Rd/Woodbine 21797
www.ramblinpines.com
basketball court, cabins, campsites,
concessions, laundry facility, miniature
golf, parking, pavilion, picnic tables,
playground, pond, recreation center, rest
rooms, RV storage facility, swimming
pool (outdoor), volleyball court
River Valley Ranch
Westminster City Skate Park
Charles Street Tot Lot
Tuc Rd & Locust Ave
parking, skateboard court with half
pipes, quarter pipes, rails
4443 Grave Run Rd/Manchester 21102
www.rivervalleyranch.com
arts centers, climbing wall,
concessions, parking, picnic tables,
playground, pond, recreation center,
rest rooms, ropes course, swimming
pool, theatre (outdoor), zip line
Community Building at
Westminster Community Pool
Westminster Community Pool
Roaring Run Lions Club Park
Center St & Bishop St
benches, pavilion, playground, walking
path
Charles St
basketball court, playground
325 Royer Rd
kitchen, meeting room, rest rooms
Dutterer Family Park
Winter’s Alley & Monroe St
biking/walking trail, ball field
with diamond, benches, brick
plaza, multipurpose field, parking,
playground, pavilion, picnic tables, rest
rooms
Green’s Tot Lot
325 Royer Rd
playground
Jaycee Park of Westminster
Johahn Dr & Uniontown Rd
www.westgov.com/ParksRec/parks_
jayceepark.html
ball fields with lights, basketball court
with lights, benches, concession stand
building, parking, playground, rest
rooms, multi-purpose field with lights,
tennis courts with lights
King Park
325 Royer Rd
www.westgov.com/ParksRec/
poolsswimming.htm
baby pool, concession stand, picnic
pavilion, playground, rest rooms,
showers, 7-lap lane pool, water slide,
volleyball court
Westminster Family (Fitness)
Center
Peace N Plenty Dr/Union Bridge 21791
Whispering Meadows Dr
benches, playground
OTHER
11 Longwell Ave
fitness center, meeting rooms, rest
rooms
3000 Snydersburg Rd/Hampstead 21074
www.cascadelake.com
arcade, bath house, basketball court,
concessions, gift shop, grills, lake,
pavilions with electric, paddle boats,
picnic tables, swimming pool (private),
volleyball court, water park with
fountains and sprayers, water slides
Tahoma Farm Boulder Park
Liberty Reservoir Watershed
www.HealthyCarroll.org
CARROLL COUNTY PARKS &
FACILITIES
Info: http://ccgovernment.carr.org/
recreation unless otherwise noted.
Whispering Meadows Park
Locust Lane Park
Tahoma Farm Rd & Burning Tree Dr
benches, climbing boulders, parking
343 W Deep Run Rd/Westminster 21158
pavilion, pond, stream
Aero Modelers Park
Big Pipe Creek
Longwell Municipal Center
Silver Run/Union Mills Lions Park
11 Longwell Ave
www.westgov.com/ParksRecs/
familycenter.htm
aerobics, arcade, basketball court,
cardiovascular area, child supervision,
free weights, group exercise programs,
gymnasium, locker rooms with showers,
lounge area, meeting room, play station
room, rest rooms
Chase St & King Lane
basketball court, pavilion, picnic
tables, playground, rest room, tennis
court
43 E. Main St
benches, stage
Old Westminster Pike/Finksburg 21048
ball field with diamond, concessions,
parking, pavilion, picnic tables,
playground, rest rooms
concessions, park area, picnic tables,
paintball park, parking, stream
Cascade Lake
Oakland Mills Rd/Sykesville 21784
www.co.ba.md.us/Agencies/environme
nt/watersheds/ep_libmain.html
Rinehart Rd/Westminster 21157
parking, picnic table
Bark Hill Park
Bear Branch Nature Center
300 John Owings Rd/Westminster 21158
www.ccgovernment.carr.org/ccg/
recpark/hashawha
auditorium, bike trail, bird observation
room, discovery room, exhibit hall,
fishing, gift shop, library resource
room, parking, picnic table/pavilion,
planetarium, pond, rest room, concrete
wheelchair-accessible trail, hiking/ski/
downhill trail
Bennett Cerf Park
Bennett Cerf Dr/Westminster 21157
concession, ball field with diamond/
lights, fishing, parking, pavilion, picnic
tables, pond
Cape Horn Park
2500 N Cape Horn Rd/Hampstead 21074
2 ball fields with diamonds, walking
trail, 3 multi-purpose fields, parking,
playground, rest room, gazebo
Healthy
CARROLL
Carroll Community College
300 S. Center St/Westminster 21157
provides wide range of community
recreation programs, including adults,
youth & families; programs developed
to meet community needs & interest;
program catalogs published for fall,
spring & summer activities & may
be requested by phone/email; classes
offered at locations throughout Carroll
County; registration fees apply
300 S. Center St/Westminster 21157
www.carrollcountyequestriancouncil.org
cross-country trail/course, 2 outdoor
riding rings
Carroll County Sports Complex
Carroll County Farm Museum
Cherrytown Road Ball Field
Crowltowne Open Space
225 North Center St
Westminster, MD 21157
picnic table, wetland
Deer Park
Hashawha Environmental Center
300 John Owings Rd/Westminster 21158
www.ccgov.carr.org/hashawha/
hashawha.htm
administrative building, basketball
court, bathhouse, bike trails, boardwalk
wetlands area, conference center, dining
hall with kitchen, equestrian trails,
fishing pond, hiking trails, meeting
rooms, multi-purpose trails, outdoor
theater, parking, pavilions, picnic
tables, playground, rest rooms, ski
trails, swimming pool, tent campsites, 5
winterized cabins, volleyball court
Hodges Park
410-386-2103
2 softball/baseball fields with field
overlays, parking, picnic tables
Kate Wagner Park
1100 Gist Rd/Westminster 21157
410-386-2103
3 ball fields with diamonds, concession
stand, field overlay, multi-purpose field,
parking, picnic tables
Kate Wagner Park
700 Gist Rd/Westminster 21157
410-386-2103
4 softball/baseball fields with 4 soccer
overlays with backstop fencing,
seasonal spot-o-pot bathrooms, open
play area, bleachers, park located next
to Friendship Valley Elementary School
Landon C. Burns Park
Obrecht Road Ballfield (Hall
Property)
Obrecht Rd/Sykesville 21784
baseball field with backstop fencing,
open play area
Old Liberty Road Park
Old Liberty Rd/Sykesville 21784
ball field with diamond, concession stand,
multi-purpose field, parking, rest room
Piney Run Park & Nature Center
30 Martz Rd/Sykesville 21784
www.ccgovernment.carr.org/ccg/
recpark/pineyrun.asp
basketball court, bike trail, 2 boat
ramps, boat rental (canoe, kayak, pedal,
row), concession stand, cross-country
skiing, equestrian trail (undeveloped
area of park), grills, hiking trails,
nature center, parking, pavilions,
picnic tables, playgrounds, pond/lake,
pontoon boat programs, rest rooms,
tennis courts, theater (outdoor), visitors
center, volleyball court
Salt Box Park
Gillis Falls Rd/Mount Airy 21771
2 ball fields with diamonds, fishing,
parking, pavilion, picnic tables,
playground, rest rooms, stream
Sandymount Park
Old Westminster Pike/Finksburg 21048
www.sandymountrec.org
basketball court, field overlay, field
overlay with lights, multi-purpose trail
(paved), parking, 2 pavilions, picnic
tables, playground, rest rooms, tennis
courts, volleyball court
Union Mills Homestead
3311 Littlestown Pike/Westminster 21158
www.unionmills.org
museum buildings, parking, pavilion,
picnic tables, rest rooms
700 Gist Rd/Westminster 21157
2 ball fields, parking, pavilion, picnic
tables, playground, pond/lake, rest
room
Union Mills Reservoir Site
Linton Springs Community Room
Routes 140 & 97 N./Westminster 21157
parking, pond, picnic area, playground,
swings, walking trail, pavilion (80
people)
375 Ronsdale Rd/Sykesville 21784
parking, recreation center, rest rooms
375 Saw Mill Rd & Kowomu Trail/
Westminster 21158
PARKS & REC
637 Deer Park Rd/Westminster 21157
www.deerparkrec.org
concession, fishing, multi-purpose field
with lights, 2 multi-purpose fields,
overlay field, parking, 2 pavilions,
picnic tables, playground, rest rooms,
tennis courts, 3/4 mile walking trail
with benches, basketball court
John Pickett Rd/Mount Airy 21771
equestrian center/trail, hunting area,
multi-purpose trail, parking, skiing
trails
2401 Hanover Pike/Hampstead 21074
parking, pavilion, picnic tables,
playground, pond
ACTIVITIES
Cherrytown Rd/Westminster 21158
ball field with diamond, parking, pavilion
Gillis Falls
North Carroll Community Pond
COMMUNITIES
500 S. Center St/Westminster 21157
www.carrollcountyfarmmuseum.org
bike trail, concession, gift shop, hiking
trail, historic structures, off-road
vehicle trail, parking, pavilions, picnic
tables, playground, pond, rest rooms,
theatre (outdoor), visitors center
970 Raincliffe Rd/Sykesville 21784
4 ball fields with diamonds and lights,
camp sites, cross-country skiing trails,
concessions, equestrian trail, 2 multipurpose fields with lights, 2 miles
paved walking trails, gravel multipurpose trails, parking, pavilions,
picnic tables, playground, rest rooms
1300 W Old Liberty Rd/Sykesville 21784
5 ball fields with diamonds,
playground, overlays on fields 2, 3
and 4, t-ball field, parking, volleyball,
concession, rest room, pavilion
OLDER ADULTS
2225 Littlestown Pike/Westminster
21158
www.ccgovernment.carr.org/ccg/
recpark/sports-c
2 ball fields with diamonds, 3 ball fields
with diamonds and lights, concession,
meeting rooms, multi-purpose fields,
parking, pavilions, picnic tables,
playground, walking trail
Freedom Park
Mayeski Park
ADULTS
Carroll County Equestrian Center
Middleburg Rd/Westminster 21157
fishing, parking, playground, pavilion
(20’x40’ for +/- 60 people), 1/2 court
basketball court
KIDS & TEENS
Carroll County Department of
Recreation & Parks
Double Pipe Creek Park
FAMILIES
1601 Old Washington Rd/Westminster
21157
www.carrollcc.edu
arts center, ball fields with diamond,
multi-purpose field, overlay field,
parking, rest room, playground, theatre
(outdoor), volleyball court
Westminster Community Pond
27
SOURCES OF INFORMATION
PAGE 1 WELCOME TO HEALTHY CARROLL: 1CDC BRFSS; 2For 2007-2008, data from “Prevalence of Overweight, Obesity
and Extreme Obesity Among Adults: United States, Trends 1960-1962 through 2007-2008”; 3For 2007-2008, data from
“Prevalence of Obesity Among Children: United States, Trends 1960-1962 through 2007-2008”; PAGE 3 THE NEW WAY
TO LOOK AT YOUR PLATE: 4www.choosemyplate.gov; PAGES 3-4 FAMILIES...CHEW ON THIS!: 5The National Center on
Addiction and Substance Abuse at Columbia University (CASA), 2005, The Importance of Family Dinners II, September;
6
CASA, 2005; 7The Partnership for a Healthier Carroll County, 2004, Strengths and Needs Assessment of Families with
Children in Carroll County; 8Journal of School Health, 2010, September; 9United States Department of Agriculture, 2010,
Dietary Guidelines for Americans; PAGE 4 JUMP START YOUR FAMILY’S DAY: 10The National Center on Addiction and
Substance Abuse at Columbia University, CASA, 2005; PAGE 5 THE “DO’S AND DON’TS” OF BUYING ORGANIC: 11www.
bankrate.com/brm/news/cheap/20040901a1.asp; PAGE 5 HEALTHY PACKED LUNCHES: 12www.eatrightontario.ca/
en/Articles/Food-guides/Choosing-Whote-Grains-FAQs#lookfor; PAGE 5 DAILY RECOMMENDATIONS BY AGE: 13USDA
National Agriculture Library (http://fnic.nal.usda.gov); PAGE 6 FAMILIES...ON THE MOVE!: 14University of Illinois at
Urbana-Champaign (2009, March 31), Physical Activity May Strengthen Children’s Ability To Pay Attention; PAGE 6 YOUR
ACTIVE PREGNANCY...SAFE ACTIVITIES TO KEEP YOU FIT WHILE YOUR FAMILY GROWS: 15www.americanpregnancy.
org/pregnancyhealth/toprecommendedexercises.html; PAGE 6 MAKE THE MOST OF “TUMMY TIME”: 16http://
www.ehsnrc.org/Publications/English%20Tip%20Sheets/TIP_SHEET_41.pdf; http://pediatrics.jwatch.org/cgi/content/
full/2007/131/1; PAGE 7 HOW TO ENCOURAGE MOTOR SKILLS DEVELOPMENT: 17http://extension.missouri.
edu/publications/DisplayPub.aspx?P=GH6113; www.nal.usda.gov/wicworks/Topics/FG/Chapter7_PhysicalActivity.
pdf; www.babycenter.com/0_how-to-help-your-toddler-develop-fine-motor-skills_11549.bc; PAGE 7 ACTIVE FAMILY
TOGETHERNESS: 18United States Department of Agriculture, 2010, Dietary Guidelines for Americans; PAGE 8 FUN
FAMILY ACTIVITIES THAT GET EVERYONE MOVING: 19www.shapeup.org/fittips/20_tips.php; PAGE 9 KICK SUGAR TO
THE CURB!: 20Tips adapted from www.livestrong.com and www.webmd.com; PAGE 9 KIDS, EAT THE RAINBOW! HERE’S
HOW TO GET MORE OF THE GOOD STUFF: 21Tips adapted from www.fruitsandveggiesmatter.gov; PAGE 10 BOOST
YOUR BONE HEALTH: 22http://ods.od.nih.gov/factsheets/vitamind#h3; www.fruitsandveggiesmorematters.org/?page_
id=1440; http://lpi.oregonstate.edu/ss05/osteoporosis.html; http://helpguide.org/life/healthy_diet_osteoporosis.htm;
PAGE 10 BEST NUTRITION PHONE APPS: 23http://online.wsj.com/article/SB100014240527487039611045761487
32585957902.html?mod=dist_smartbrief; www.coreperformance.com/daily/nutrition/the-10-best-iphone-nutrition-apps.
html; www.androidzoom.com/android_applications/Nutrition/by_popularity; PAGE 11 KIDS & TEENS...ON THE MOVE!:
24
www.cdc.gov/physicalactivity/everyone/guidelines/children.html; 24www.cdc.gov/physicalactivity/everyone/guidelines/
adults.html; PAGE 11 PROMOTING AN ACTIVE LIFESTYLE—FINDING THE RIGHT SPORT: 26www.pediatriccareonline.
org/pco/ub/view/Bright-Futures/135073/0/promoting_physical_activity?amod=aapea&login=true&nfstatus=401&
nftoken=00000000-0000-0000-0000-000000000000&nfstatusdescription=ERROR%3a+No+local+token; http://
kidshealth.org/parent/nutrition_center/staying_fit/schoolage_active.html#; PAGE 12 WHAT IF MY CHILD DOESN’T
LIKE SPORTS?: 27http://raisingchildren.net.au/articles/kids_who_dont_like_sport.html/context/221; PAGE 13 HOW
TO INCREASE HDL (THE GOOD) AND LOWER LDL (THE BAD) CHOLESTEROL: AGES 20-50: 28www.umassmed.
edu/uploadedfiles/raisinghdl.pdf; www.health.harvard.edu/press_releases/5-tips-to-increase-HDL-cholesterol; www.
health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/October/11-foods-that-lower-cholesterol; PAGE 13 TIPS
TO MEET RECOMMENDED DAILY VALUES OF SOME IMPORTANT NUTRIENTS ON A VEGETARIAN DIET: 29www.
eatright.org/Public/content.aspx?id=6374; PAGE 14 ADULTS...ON THE MOVE!: 30www.cdc.gov/physicalactivity/
everyone/guidelines/adults.html; PAGE 14 HOW TO PREVENT INJURIES: 31www.cdc.gov; http://medicalcenter.osu.
edu/patientcare/healthcare_services/mens_health/sports_injuries/PreventingSportsInjuries/Pages/index.aspx;
www.niams.nih.gov/Health_Info/Knee_Problems/default.asp#18; www.stopsportsinjuries.org/overuse-injury.aspx;
PAGE 14 FEEL WELL—EXERCISE TO REDUCE STRESS: 32www.helpguide.org/mental/depression_tips.htm; PAGE
15 HOW TO TURN PHYSICAL ACTIVITY INTO A HABIT: 33www.webmd.com/fitness-exercise/guide/exercise-habits;
www2.fiu.edu/~oea/InsightsFall2004/online_library/articles/daily%20activities%20to%20help%20change%20habits.
htm; PAGE 15 GET FIT FOR FREE...OR AT A VERY LOW COST!: 34www.mayoclinic.com/health/fitness/HQ00694_D;
PAGE 16 EAT HEALTHY, SAVE MONEY: 35http://extension.usu.edu/files/publications/factsheet/pub_4803206.pdf;
PAGE 17 HOW TO ENJOY A NUTRITIOUS DIET WITH DENTURES: 36http://nutrition.about.com/od/nutritionaging/a/
dentures.htm; http://weblogs.baltimoresun.com/health/fitness/2011/05/each_week_a_nutritionist_from.html; PAGE
17 OLDER ADULTS...ON THE MOVE!: 37www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html; PAGE 18
BONE-BUILDING EXERCISES: 38http://cals.arizona.edu/maricopa/fcs/bb/bbchart.htm; PAGE 18 GET ACTIVE ON
A BUDGET: 39http://helpguide.org/life/senior_fitness_sports.htm; PAGE 18 HOW TO IMPROVE BALANCE AND
PREVENT FALLS: 40http://nihseniorhealth.gov; PAGE 20-21 FARMS & FARMERS MARKETS IN CARROLL COUNTY:
41
www.marylandsbest.net
Download additional copies of Healthy Carroll and other related resources at www.HealthyCarroll.org. Look for our
Healthy Carroll Families, Healthy Dining Guide and Worksite Wellness resources.
www.HealthyCarroll.org
For Your Family’s Health!
TO
T
I
M
M
CO CHING
CRUN AY!
TOD
It’s time to make some noise at breakfast, lunch and dinner—go ahead...add some crunch to your
mealtime conversation! Put some snap in your snack with snap peas! Liven up your lunch with a
crispy apple!
Every day counts when establishing healthful eating habits in children because life-long habits
form a little each day. As role models, the food choices that parents make greatly influence the
food choices that children make—now and as they grow into adults.
How do our children’s routines stack up? Let’s crunch some numbers:
• About 97% of Carroll County families eat fast food four times per week.
• Nearly 21% of Maryland children drink at least one can of soda each day.
• Only 23% of Maryland children and only 32% of Carroll County adults eat
enough fruits and vegetables per day.
i ii
These statistics show that wholesome foods—like fruits and vegetables—are taking a back seat
during mealtimes. This helps to explain the rising rate of obesity among children and adults in
Carroll County. To change these numbers, parents need to change their choices.
The
Program was designed to help families commit to healthier eating and
develop healthy habits together. With a few tweaks to eating routines, families will reap the
rewards of healthful eating:
• increased energy and alertness,
• improved ability to learn,
• positive self-image and higher self-esteem,
• maintaining a healthy weight, and
• lowered risk of future diseases such as heart disease, diabetes, and some cancers.
Parents are their children’s best nutrition resource. Invest in your family’s future by committing to
add snap, crisp, and pop to your meals!
COMMIT TO CRUNCHING—the louder, the better, because
for your family’s health!
The top three sources
of energy (consumed
calories) for children and
adolescents age 2-18
years are:
1. GRAIN-BASED DESSERTS
(cookies, cakes, donuts, etc.)
2. PIZZA
3. SODA
Parents need to actively
improve the quality of
their children’s diets.
Dietary Guidelines for
Americans, 2010 (USDA)