Download - Giant - Kid Healthy Ideas

student workbook
Go on an adventure with the
Passport Kids and learn about
eating right & staying active!
what’s inside:
• Interactive lessons
• Hands-on experiments
• Fun Challenges
...all just for kids!
We’re going on an adventure –
and you’re invited!
Collect stickers on your
Passport to Nutrition as you
learn about eating right,
staying active and being a
healthy kid! You’ll find fun
activities, experiments and kid
challenges that will boost your
nutrition know-how, help you
learn how to make your plate
look like MyPlate and lots more!
Who are the Passport Kids?
Zack, Samantha, Alyssa and Ricky are your very
own team of nutrition experts! And soon, you’ll
be one, too! Through their magazine, Kid Healthy
Ideas, the Passport Kids show you fun ways to get
out and play, easy recipes you can make yourself
and new ways to make food fun.
ZA C K
ALYSS A
SAMAN TH A
Some people call me a
computer whiz, but my
favorite thing to do is learn
new tricks on my skateboard.
Cooking healthy food is
almost as fun as eating it!
I love to try new recipes and
when I grow up I want to
be a chef!
RIC KY
I love to be creative and
my favorite class is art.
When I’m not drawing,
I love to dance!
Team sports are my game
and I never leave home
without my baseball!
lesson 1
mission: nutrition
We eat and drink every day, but did you ever stop to think why? It’s simple!
Foods and drinks have nutrients – materials that supply essential building
blocks to help you grow up strong.
Here are all the different types of nutrients,
where to find them and what they do:
carbohydrates (carbs)
vitamins & minerals
play a role in helping you
grow and develop. Different
foods have different vitamins
and minerals, so eating a
wide variety of foods helps
you get all the vitamins and
minerals you need! Orange
and green fruits and veggies
have vitamin A, breads and
meat have B vitamins, and
dairy products have calcium,
a bone-building mineral!
water
is in your cells, your blood,
and even your bones!
Water helps to transport
substances throughout
your body and control your
temperature. We all know
you get water by drinking it,
but lots of foods, especially
fruits and veggies, also have
lots of water.
are broken down into glucose (sugar), which gives us
energy. There are two types: simple carbohydrates and
complex carbohydrates. Simple carbohydrates are
found in foods with added sugar (like candy and soda),
and foods that have natural sugars (like fruit and milk).
Complex carbohydrates are found in foods like whole
grain breads and beans.
fiber
fats
helps your stomach and
intestines work properly.
It’s actually just a form of
carbohydrate that your body
can’t break down! Foods high
in fiber can help you feel full
and keep you from eating too
much. Fiber is found in fruits
and veggies, whole grains
and beans.
help us get energy and absorb certain
vitamins. While you may think fat is
always a bad thing, that’s not true!
Unsaturated fats, found in fish, nuts and
some plant foods, can help our hearts
stay healthy. But we should try to limit
saturated fats from meats and full-fat
dairy products, since they can make
cholesterol levels high.
proteins
are building blocks for your body. They help to build
your cells, nervous system, muscles, organs, bones
and blood. They can also repair damaged cells.
CHALLENGE
Your body is
KNOW made up of about
70% water
DID YOU
?
!
Think back to what you ate for breakfast today:
Can you name 3 nutrients in your morning meal?
What could you add to your meal so it had
even MORE nutrients?
Finished with
the lesson?
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sticker to move
to the next chapter!
PLACE
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lesson 2
MyPlate
matters
Now we know what nutrients are, but how do we make sure we’re
getting enough? That’s where MyPlate can help. MyPlate shows us
an easy way to build every meal using the five different food groups:
Fruits, Vegetables, Grains, Protein and Dairy.
1.
DID YOU
KNOW
?
fruits & vegetables
MyPlate recommends filling half your plate with
fruits and vegetables at EVERY meal. But why
are they so important? Every fruit and veggie
has different vitamins and minerals you need to
stay healthy.
Fruits and veggies come in a rainbow of different colors, from
red berries to bright yellow peppers! Different colors provide
different phytonutrients, or plant nutrients. The blue color in
blueberries is called anthocyanin and has different benefits
than the nutrient lycopene in red tomatoes!
CHALLENGE
!
experiment:
Vitamin See
You’ll find vitamin C in lots of
different fruits and veggies. It can
help to build up your resistance
to germs and even keep you from
getting sick!
Which juice do you think
has the most vitamin C:
apple juice, orange juice or
grapefruit juice?
Our experiment will help you
SEE which juice really does!
2.
dairy
Milk is included in the dairy group, and so are
yogurt and cheese. But that’s not all – dairy
alternatives like soy milk are also part of the dairy
food group. Dairy products have calcium – a
mineral that helps us build strong bones. Many
dairy foods are also enriched with or have added
vitamin D for bone health. Some dairy products
can also be high in fat and calories, so be sure
to look for low-fat milk and yogurt and watch
portion sizes of cheese.
what you’ll need:
how to do it:
• 3 different juices: apple
juice, orange juice and
grapefruit juice
• 1 teaspoon glue
• Water
• Bottle of povidone-iodine
• 4 glasses
• Measuring spoons
• Liquid measuring cup
1.Mix glue and ½ cup of water in a glass.
2.Add 20 drops of iodine and stir. The mixture will turn purplish blue.
3.Add 3½ Tablespoons of the blue mixture to each of your other 3 glasses.
4.Gently add 1 teaspoon of apple juice to your first glass, 1 teaspoon
of orange juice to your second glass and 1 teaspoon of grapefruit
juice to your third glass.
5.Wait five minutes and then look at the color of the liquid in the glass.
The glass with the lightest colored liquid has the most vitamin C.
The vitamin C actually makes the iodine lose its color!
Which glass had lightest colored liquid – and the most vitamin C?
Did you guess correctly? Try again with different juices!
3. grains
The grain group includes foods made
from wheat, oats, rice or other cereal
grains. MyPlate tells us to make at least
half the grains we eat whole grains. We
can spot whole grains by looking for
the word “whole” in the ingredients list
(like “whole wheat”) or by looking for
the Whole Grain Stamp. Brown rice and
oatmeal are examples of whole grains
that provide our bodies with necessary
nutrients like fiber.
Pretend this plate
is YOUR plate.
Using the options
below, can you
pick the right
foods to make
your plate look
like MyPlate?
Whole Grains vs. Refined Grains:
Grain kernels have three parts – the bran, germ
and endosperm. Whole grains have all three parts
of the grain kernel, providing you with important
fiber, vitamins and minerals. Refined grains don’t
have the bran or germ part of the kernel – these
parts are taken out during processing. This means
that foods made with refined grains don’t have
some of the fiber, good fats, protein and important
vitamins and minerals your body needs.
4.
protein
Meats, seafood, beans, eggs, nuts and seeds are all
part of the protein group. Protein helps us build strong
bones and muscles. When we get our protein from
meats, it’s important that they are lean – don’t forget,
we want to keep our saturated fats low!
CHALLENGE
!
give peas a chance!
The next time you’re at the grocery
store, ask if you can add a new fruit
or veggie to your cart. Even if you
choose something you’ve tasted
before and didn’t like, it’s worth
giving another chance. Your tastes
are always changing and it can take
up to 10 times tasting the same
food before you like it!
Finished with
the lesson?
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sticker to move
to the next chapter!
PLACE
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HERE
lesson 3
hydration station
Water helps us digest our food, absorb
some vitamins, carry waste from the
body and even keep our skin healthy.
Since water has such a big role to play
in keeping us healthy, it makes sense
that getting enough of it is one of the
most important things we can do. We
get water from everything we eat and
drink, but some choices are better
than others.
Plain or naturally sweetened water
helps us stay hydrated without adding
lots of extra calories. A lot of the foods
we eat, like soups, fruits and veggies
have water, too. Just think about the
mess you make when you bite into a
slice of watermelon! That’s because
watermelon is about 90% water!
how much is enough?
Most kids your age need between 4 and 8 cups of water a day, but that
number varies based on weight and activity level. Since we lose water
through sweat, we need more fluids when we’re exercising or when it’s
warm outside.
Thirst is your body’s way of telling you that you’re slightly dehydrated.
Make sure you carry your water bottle with you when you’re at sports
practice or playing outside.
switch
it up!
Add fresh fruit or a splash of 100% fruit
juice to your water for a fresh new flavor!
Lemon Wedges • Berries • Cucumber Slices • A Splash of Juice
Finished with
the lesson?
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sticker to move
to the next chapter!
PLACE
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MYTH OR
If I’m not thirsty, I don’t
FACT need to drink water.
?
Myth!
We don’t all feel thirst the same way,
so sometimes our bodies might need
water without us realizing it. The best
way to stay hydrated is to drink water
throughout the day before you feel
thirsty, especially when you’re doing
something active.
CHALLENGE
!
lesson 4
senses & taste taste buds?
what are
From apples to asparagus, everything we eat and drink has its own
unique taste. Have you ever thought about how taste really works?
It’s more complicated than you think!
seeing (or smelling) is believing
Before we bite into a sandwich or take a sip of hot cocoa, we use our
smell and sight to give us clues about what we can expect to taste.
Sight can help us recognize a food we’ve eaten before or draw us to
certain foods like fresh produce or fruit smoothies because of their
bright colors. Pleasant smells also make some foods, like freshly
baked breads, more attractive. And without smell, we have a hard
time knowing how a food tastes. Think back to the last time you had a
stuffy nose – you probably couldn’t tell how foods tasted, could you?
umami: the 5th taste
We’ve all tried foods with the four primary tastes you named to
the right, but did you know there’s a fifth taste? Called umami,
this taste comes from a Japanese word meaning “pleasant
savory taste.” Umami is what we taste when we eat meat,
dairy, fish, mushrooms, asparagus, tomatoes and other savory
foods. For example, if you like tomato sauce, the taste of the
tomato in the tomato sauce is the umami.
experiment:
test your
taste
what you’ll need:
• Two glasses of
apple juice
• Two glasses of
orange juice
• Paper and pencil
• Glass of water (one
for each tester)
• Blindfold
You have about 10,000 tiny bumps
on your tongue called papillae. Inside
these tiny bumps are taste buds.
When you eat something, your taste
buds send information to your brain,
which converts this information into
the various tastes.
can you name the four
primary tastes?
1.
2.
3.
4.
how to do it:
1.Ask a parent, sibling or friend to help with your experiment. Have one person
be the taste tester and the other person run the experiment.
2.Blindfold your tester and have them smell the glass of orange juice and glass
of apple juice. Have them guess which juice is which. Record their answers,
keeping track of whether they were right or wrong.
3.Have the tester pinch their nose closed and keep their blindfold on. Give the
tester each of the juices again in a different order. This time, ask the tester to
taste each juice, drinking water between samples. Write down their answers
and whether they guessed each food correctly.
4.Still blindfolded, but without holding their nose, ask the tester to taste the juices
again, one at a time, and drink water between each sample. Record this third
set of answers and if your tester was correct or incorrect.
5.Switch roles and do the experiment again.
When was it the easiest to identify the different juices? The hardest?
Finished with
the lesson?
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sticker to move
to the next chapter!
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lesson 5
energy in,
energy out
Our bodies are like rechargeable batteries – we spend energy on every activity
we do and need to replace that lost energy with nutritious meals and snacks.
Using what you’ve learned so far, travel through Ricky’s day and see how you
can help him keep his battery charged and his energy levels UP!
500 calories = 100% battery level
20%
40%
60%
80%
100%
0–20
calories
100–200
calories
200–300
calories
300–400
calories
400–500
calories
meet
Ricky
6:45 – 7:30am
Wake up + Breakfast
Ricky is 10 years old and in
5th grade. He plays the trumpet,
is on a soccer team, hangs out
with friends and family and even
makes time to do his homework.
Scrambled Eggs (1 egg) – 110 calories
Fat Free Yogurt (1 cup) – 130 calories
Orange – 60 calories
Strawberries (1 cup) – 45 calories
Instant Oatmeal (1 cup) – 160 calories
Peppers (1 cup) – 40 calories
Whole Wheat Toast – 70 calories
lunch
breakfast
Because he is pretty active,
Ricky needs to eat between
1,600 and 1,800 calories every
day to keep his energy up. But
lately, Ricky has been getting
really tired during the day.
GOOD
CHOICE!
Ricky hasn’t eaten since last
night’s dinner, so his battery
is almost empty! Help him
recharge by choosing a
balanced 400-calorie breakfast
from the foods below.
Ricky’s battery
is full, and he’s
ready to start
the day!
8 – 9am
9 – Noon
Science Class
Gym, English & Math Class
Ricky burned 100 calories
learning about outer space.
That’s right—things like
talking, breathing and
learning require energy, too!
Serve, pass, SPIKE! Ricky
burned 150 calories playing
volleyball and another
150 calories in his morning
classes. He has less than
20% of his battery left.
Deli Turkey (2 oz.) – 50 calories
Grilled Chicken (3 oz.) – 135 calories
Whole Wheat Tortilla (8 inches) – 140 calories
Baby Carrots (16 carrots) – 70 calories
Apple – 70 calories
Skim Milk (1 cup) – 85 calories
White Bread (2 slices) – 140 calories
snack
*
START
HERE!
The amount of
energy needed for
a day is different for
everyone! Visit
ChooseMyPlate.gov/
SuperTracker to learn
how to balance your
energy levels.
Peanut Butter
(1 Tablespoon) –
95 calories
Whole Wheat
Crackers (6 crackers) –
120 calories
dairy
fruits
grains
veggies
protein
Noon – 12:45pm
Lunchtime
What’s Ricky eating
for lunch today?
Pack a 500–550 calorie lunch
for Ricky from the options
below. Don’t forget MyPlate!
NICE WORK!
His energy level is back up to 100%
12:45 – 1pm
1 – 2:45pm
Recess
Social Studies & Band Practice
What’s Ricky’s battery level at now?
Time for some kickball!
Ricky scored a home run
and burned 100 calories.
More activities means
more calories spent! Ricky
burned 125 calories learning
about the Middle Ages and
practicing his trumpet.
A)
BATTERY CHECK
SNACK ATTACK!
Pick a snack with 180–220
calories so Ricky can get
through soccer practice.
A)
WHAT’S FOR
DINNER?
3:30 – 4:30pm
Ricky will need a
500–550-calorie meal
to get his energy
levels back up.
Soccer Practice
Lots of drills at practice
means Ricky burned 400
calories. Time to recharge!
6 – 8pm
10pm – 6:45am (next day)
Chores, Homework & Game Time
sleep
It’s bedtime, but Ricky is still burning
calories as he sleeps– 300 of them!
Finished with
the lesson?
Get your passport
sticker to move
to the next chapter!
dinner
snack
Ricky burned 100 calories
taking out the trash, doing
his homework and playing
video games.
Baked Tortilla Chips (12 chips)
& Salsa (2 Tablespoons) –
130 calories
String cheese (1 stick) –
85 calories
A)
Broccoli – (1 cup, cooked) – 55 calories
Green Beans (1 cup) – 45 calories
Pork Chop – 200 calories
Macaroni and Cheese (1/2 cup) – 170 calories
Fruit Salad (1 cup) – 95 calories
Spaghetti (1 cup) with 2 meatballs – 300 calories
PLACE
STICKER
HERE
lesson 6
just the
nutrition
facts
Have you seen this label? It’s printed
on packaged foods we find at the
grocery store and it’s our key to all the
nutrients inside. You should recognize
the different types of nutrients from
lesson 1, but do you know what all
these numbers mean?
1
Serving Size
2
Amount
of Calories
3
Limit these
nutrients
4
Get enough
of these
nutrients
5
Percent (%)
Daily Value
6
Footnote
with Daily
Values (DVs)
serving size:
Use this number to tell you how big (or
small!) a single serving is. The numbers
below it are all based on that one serving.
servings per container:
This number shows you how many servings
are in a whole container of any food.
Source: www.fda.gov
calories:
Found in everything we eat (except
water), calories are a measure of energy.
high, low
or in between
Look for “low” levels of these nutrients.
Low in fat, a good source of calcium and
high in Vitamin A – we hear the words
“low,” “a good source of” and “high”
as they relate to certain nutrients all the
time. What do these words really mean?
fiber, vitamins & minerals:
low - % Daily Value is 5% or less
good source of - % Daily Value is 10% or more
high - % Daily Value is 20% or more
total fat, sodium & cholesterol:
Look for foods that are a “good source of”
or “high” in these nutrients.
serving savvy
Each serving of this cereal has 100
calories, 1.5g of fat and 1g of sugar.
Not so bad, right?
Not so fast! This hand is holding
1 serving of cereal, so your bowl might hold
2, 3 or even 4 servings! Next time, be serving
savvy by checking the size before you pour.
1 box of cereal = 14 servings
how much is
too much ?
CHALLENGE
!
This is an example of the
portion of food you might get
at a restaurant. Can you guess
how many servings are in this
portion? What does that tell us
about these foods?
based off of 1/2 lb. beef burger and medium
fries from a typical fast food restaurant.
Finished with
the lesson?
Get your passport
stamped to move
to the next chapter!
PLACE
STICKER
HERE
final challenge:
use what you’ve learned!
Take what you learned throughout your Passport to Nutrition journey
and use it to make better decisions about food and exercise every day.
• Make sure you’re getting enough nutrients from
the foods you eat and the beverages you drink.
• Make your plate look like MyPlate at every meal!
• Drink plenty of water during the day, especially if
you’re active.
• Remember: your tastes are always changing, so
keep trying new foods – you may be surprised by
what you’ll grow to like!
• Look at the nutrition facts panel on packaged
foods – it’s your key to all the nutrients inside.
• Watch your portion sizes! One serving of a food
might not be considered “bad” for you, but many
times the portion you eat contains more than
one serving.
• Make sure to keep your energy balanced by eating
nutritious meals and snacks and staying active.
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