Issue Four
NEW in this Issue Puzzles
that that you you can can try try with with your your friends friends
New Recipes
that that you you can can try try at at home home
Stories & Cartoons that that are are FUN FUN and and help help you you learn learn
Speaking of food, I’m hungry.
Hey, listen to this. “Fat in food is broken down in the small intestine. From there, it’s packaged into small particles. Some are stored in muscles, for quick energy…”
Me, too. I’ve got some pretzels.
I’ve got grapes. Dani, want some?
You already had one.
No, thanks. I feel like having this instead.
So?
So that’s a lot of fat and sugar.
2
It’s just a candy bar. Can’t hurt me.
That’s what you thinnnn—
Help! What’s going on? Where are we? See those long, ropy fibres? They’re muscle fibres. I think we’re in Dani’s leg! Weird! What are those gooshy white things? Must be fat particles.
Yuck! Must be from that candy bar she ate.
Where’s my game player? Shoot, I left it downstairs.
Woah, she’s moving! 3
Yeah, and look! Some fat went into her muscle! She’s burning it up!
Wow! She used it for energy.
But look at those ones. They’re just sitting around.
Guess she doesn’t need those for energy right now. She’s storing them up.
So she doesn’t need that second candy bar –
Come on, let’s tell her!
4
Have some grapes instead. Trust me, you’ll thank us.
Dani, don’t eat that!
Are you guys nuts? Why shouldn’t I have it?
Because we went inside your body –
And saw loads of fat particles –
Yuck!
Some get burned up, when you exercise –
But the rest glob together in gooshy white blobs –
5
Your body needs some fat –
You just have to keep it in balance: energy in and energy out.
Then what are you guys waiting for? Let’s go!
Really?
Dani, wait for us!
Fat Facts eds n body ne The huma fact, fat fat to survive. Intest e grea provides th ergy source of evnities. ily acti for our da much can be But too our dangerous for .
stores energy for long-term use. The body uses it m ore slowly than it uses Fat
other nutrients .
Fat in food is
down in the small
intestine. From th ere,
packaged into small particles. it is
throughout the The fat particles travel
stored in muscles . The rest go into for quick energy fat deposits, where they remain if
body. Some are
they are not used up.
our health heart and
6
broken
Fat clogs your arteries. Fat gives you energy. Trans fats are unhealthy. Polyunsaturated (What?!) fat is healthy. What does it all mean? The fact is that fat gives you energy and helps you absorb vitamins. It helps your body make the substances it needs and it helps it grow nerves. But too much fat causes problems. And some fats are better than others.
Types of fat
Good or bad
Hard or soft Source
Examples
Monounsaturated and polyunsaturated
Healthy
Liquid
Usually plants or fish
Canola or olive oil, nuts, seeds, avocados
Saturated
Unhealthy
Hard
Usually animal
Milk, cheese, butter and meats
Trans
Unhealthy
Hard or soft
Made by processing Many fast foods, crackers, cookies, unsaturated fat and other baked products
(at room temp.)
There are different types of fat in food:
Unsaturated fats – come from plants and fish. Moderate
amounts of oils like canola and olive oil, and oils from plants (like nuts, seeds and avocados) and fish are good for heart health.
Saturated fats – come from animals. Milk, cheese, butter, meats
and fried foods have saturated fats. But they can cause clogged arteries. That’s why it’s best to choose lower-fat milk and cheese and lean cuts of meat.
Trans fats – stay solid at room temperature. They can also
cause clogged arteries. They are found in some margarines, as well as in many crackers, cookies and commercially baked products. It’s usually listed as “partially hydrogenated” or “vegetable shortening” in the ingredients. Trans fats can also be found in deep-fried foods from fast food outlets. 7
Want to know more about healthy fats? Ask your librarian about good books on health for kids, like this one (It’s published with the support of the Heart and Stroke Foundation of Canada.): Fit Kids, by Mary L. Gavin, Steven A. Dowshen and Neil Izenberg. Dorling Kindersley (Toronto, 2004)
Pizza, pasta, peaches, peas. All are yummy, right? So how do you choose? It’s simple. There are four main types of food:
1
Vegetables and fruit –
they give you energy, vitamins, minerals and fibre.
5 servings a day
Grain products like bread, crackers, cereals,
rice and pasta – they give you fibre, minerals, vitamins and carbohydrates that give you energy to keep active.
5 servings a day
3
2
Milk products like milk, yogurt, cheese –
they make your bones strong. (If you don’t eat milk products, you can eat fortified soy products and fortified rice milk instead. Almonds and dark green leafy vegetables like broccoli or kale help a little bit, too.)
3 servings a day
Meat and alternatives like eggs, fish
and beans – they give you vitamins, minerals and protein to help you grow. They are also important if you get sick or injured.
2 servings a day
4
8
Eat food from each group
every day. Choose five servings from both the Grains and Vegetables and Fruit groups. Three servings of Milk Products, and two of Meat and Alternatives are enough for most people. Follow the recommended serving sizes. Are you growing? Very active? Then you’ll need to eat more servings from each group. What about the other stuff – cookies, candy and pop? Keep them as sometimes foods, not everyday foods. And for more info, check out Canada’s Guide to Healthy Eating. Get a free copy at Health Canada’s Web site. (Just search for “Canada’s Food Guide to Healthy Eating” at www.healthcanada.ca)
Tired of the same old boring sandwiches? Liven them up! Mix and match lunch ingredients.
Try new breads and different fillings. See how many food groups you can squeeze into your lunch! Here are some ideas:
Breads Fillings Garnishes Whole wheat pita
Hummus
Shredded carrot and lettuce
Whole wheat or corn tortillas
Avocado and feta cheese
Pumpkin or sunflower seeds
Whole-grain crackers
Cubes of low-fat cheese
Pickles (on the side)
Multi-grain bagels Salmon or tuna Tomatoes with low-fat mayo
Chili Turkey Wraps
nutritional info rmation
Calories
Protein
Fat
4 large tortillas, preferably whole wheat 45 mL (3 tablespoons) light mayonnaise 15 mL (1 tablespoon) bottled chili sauce Salt and freshly ground pepper, to taste 500 mL (2 cups) diced cooked turkey 4 large leaf lettuce leaves 175 mL (3/4 cup) diced tomatoes, about 1 medium
1
Per serving
Saturated Fat Carbohydrate
Dietary Fibre
Warm the tortillas by stacking them on a large piece of aluminum foil. Sprinkle a drop or two of water between each one; close the packet tightly so the air will not escape. Heat in a preheated 160°C (325°F) oven for 10 minutes.
2 In a small bowl, mix together mayonnaise, chili sauce, salt and pepper; set aside. 3 To assemble wraps, place lettuce on bottom half tortilla. Top with turkey and tomato, and drizzle with dressing. Tuck in sides of tortilla; roll tortilla tightly around filling and serve 9
357
40 g 5g 1g 45 g 5g
Rosie Schwartz
Swap lunch recipes with your friends. Make a different recipe every time you want a change. Here is one idea:
©
Your ideas!
NEW
Nutrition Labels
H E R E ’ S H O W T O R E A D C A N A DA’ S F O O D L A B E L S
Do you know what’s in that snack you’re eating? If someone from your family made it, you can always ask. But what if you bought it? Well, you can find out. Food makers have to place Nutrition Facts on most pre-packaged foods so you can compare one to another. They also have to list the ingredients.
Sample ingredient list for loaf of 100% whole wheat bread: Whole wheat flour, sugar, oil, salt, yeast.
Ingredients
Read the ingredient list to find out what ingredients are in a packaged food. They are listed in order from the ingredient used most to the least. For example, in this bread, whole wheat flour has the largest amount and yeast has the least.
Nutrition facts The total amount of fat, plus how much is saturated fat and trans fat. We all need fat in our diet, but avoid saturated fat and trans fat when you can.
Serving size. The label shows ingredients per serving. If you eat more than the serving size, you get more of the ingredient.
Sodium is in salt. It’s best to choose foods that have less salt, so look for lower per cent daily value (10% or less).
The amount (usually in grams) and the per cent of the recommended daily value (% Daily Value or DV) of different nutrients. Use the per cent of daily value to see if the food contains a lot or a little of the nutrient. If the per cent of daily value is higher than 20%, a serving is high in the nutrient.
The Health Check™ logo tells you that the food is a good choice for healthy eating. 10
Now you know how to read food labels. Use that skill! With your friends, gather labels from your favourite snack foods. Read the labels to check the fat content of the foods. Make a collage or display, arranging the snacks from the highest fat content to the lowest. For fun, you could divide the collage into “fat zones”: Fat City (a fat content of 20% or more of recommended daily value), Moderate-ville (20% to 10%) and Lean Lane (less than 10%). Where do most of the snacks fit? Are there foods that are “trans fat free” that still have a lot of fat, calories, salt or sugar? How can you and your friends use nutrition labels to make healthy food choices? 11
Hungry for a quick snack? When you turn to the vending machine or
snack bar in your school or neighbourhood, can you find healthy food choices? Healthy choices means a variety of things from each food group, with most of them lower in calories, fat, sugar and salt.
Check out these examples of healthy foods that some vending machines and school snack stands offer: • Fresh fruit, dried fruit or 100% fruit juices • Bottled water • Low-fat milk • Low-fat yogurt • Crackers (especially non-salted and whole grain) • Raw vegetables like carrot or celery sticks • Low-fat granola bars • Unsalted nuts • Low-fat cheese sandwiches Make a difference in your neighbourhood or school – get together with your friends and tell people you want healthy choices. Here’s a simple threestep plan:
1
Research your area. List what’s on sale at snack stands 12
or vending machines, and what food group each is from. Check the ingredients and nutrition labels if you can.
2 Analyze your list. Is there a
variety of healthy choices? What alternatives can you suggest? Make a chart or a list showing your findings and your conclusions.
3
Explain what you want. Talk to adults about offering healthy choices. Write a letter to your school principal, store owner or vending machine company asking for alternatives.
Don’t forget to write and thank them if they change things for you!
Where do you play in your
neighbourhood? Is there a
playground, schoolyard or park? Can you go to a community
centre, gym, pool or ice rink?
How about a friend’s back yard, a trail in the woods, cycling paths or even a sidewalk?
Many neighbourhoods have
places for active living – indoors and out. Some are official play areas. Many are just places
where you can go safely to play. Use your mapmaking skills to
Here’s how:
• Start with a large piece of blank paper.
• Draw in the streets. • Then sketch in parks, schools and recreation centres.
• Finally, add in all the other places you like to play.
• Label the sites and add pictures or signs to make it more interesting.
• Map out safe routes to get to each location.
map the active play areas in
your neighbourhood. Use the map to plan a day of fun.
13
For an extra challenge, draw an active living circuit on the map. (A circuit is a route you walk or run. You go to one spot and exercise for a few minutes, then go to another site and do a different exercise. Sit-ups, pushups, jumping rope and running on the spot are easy to do with no special equipment.) Can you get 10 different sites and exercises in your circuit? What if you don’t have many places to play? Make it happen! Talk to your parents and teachers. Visit or write a letter to the mayor. Let them know you and your friends need more places to get active play.
Ask
Mr. Muscles Dear Mr. Muscles I need help! My mom wants me to play soccer. My friends like to play tag. I like swimming. There are so many choices! What should I do to keep active? — Mixed Up, Moncton, N.B.
Dear Mixed Up
You’ve asked the right question. And I’ve got the right answer: You need three kinds of physical activity: ENDURANCE – that’s things like running that you do over a longer time. They make your heart and lungs strong and healthy. FLEXIBILITY – they keep your joints moving. STRENGTH – they build your muscles and bones. Do you like to do just one type of activity? Tough! Everybody needs to do all three. Active games where you move a lot, like 14
basketball or jumping rope, can give you all three types. Running or weight training mainly give one type. How much do you need? At least 90 minutes a day, that’s how much. Be sure some of it is vigorous activity. You can get that doing sports, but you can also count active time when you walk to school, do chores around the house or even play with your dog. And here’s something else: you’ll feel best if you increase your active time by 30 minutes a day, and decrease inactive time by 30 minutes a day until you reach 90 minutes. I know – I’ve done it.
Swimming • Jogging • Hiking • Walking • Roller blading • Biking • Skating and skate boarding • Diving • Soccer • Hockey • Volleyball
• Baseball • Ringette • Rowing • Canoeing • Kayaking • Bowling • Curling • Golfing • Skiing • Snowboarding • Snowshoeing
• Tobogganing • Aerobics • Gymnastics • Dancing • Yoga • Martial arts • Tai chi
• Tennis • Badminton • Hop scotch
• Jumping rope • Wall climbing
• Trampoline jumping • Basketball
Here’s a ti p !
Get your o wn copy o f Canada’s G uide to He althy Active Livin g for Youth at Health Canada’s W eb site (www.pag uide.com).
15
Most people don’t like tobacco smoke.
Cigarette makers Sell the cool smoker’s image A fog of deceit
DO YOU?
A white puff of smoke. It looks like a wispy cloud But poisons flow there.
Poems are a good way to say what you think.
Standing by the door Smokers must stay outside now. No-one likes your smoke.
Smoke-free is my way. Healthy heart and healthy lungs Give me active play.
Most kids don’t smoke now. Smoking wastes all your money. I think I’ll save mine.
Carbon monoxide And four thousand chemicals: Grey mist in your throat.
Here are some haikus about smoking. (A haiku is a three-line poem with five syllables in the first line, seven in the second and
The second-hand smoke You blow over to your friends: Gift of poison air.
five in the third.) Write your own
Nicotine and tar Stain your teeth and your fingers. What a mess to breathe! The long, white package: How many people will die Trying to be cool?
haiku to show others how you feel about smoking.
16
From Head to Toe Everybody knows that smoking is bad for the lungs, but did you know that it can cause harm to almost every part of the body? Draw these effects on the body outline. Heart beats faster and grows tired
Blood vessels get stiff and get clogged Lungs get coated with tar Bad breath
Smelly hair and skin
Coughing and sore throat Stomach feels sick
Stains on teeth and fingers
Gum disease and tooth decay In addition to these effects, some are even more serious. They might already have affected someone in your family: Cancers including mouth, nose, throat and lungs
Risk of heart attack and stroke For the details, check out Health Canada’s tobacco facts Web site. Search for “tobacco facts Canada” or look for your province’s tobacco facts Web site. Pretty gross, eh? But you can avoid all that if you stay away from smoke. On a clean sheet, trace the body outline. Now draw in HEALTHY organs and body parts. It’s your choice – how do you want your insides to look?
17
Your home may already be smoke-free – after all, four out of five Canadians don’t smoke. But if someone in your home does smoke, you need a plan to stay clear of smoke.
1
2
3 4
ree. (Be polite! No one Tell others you want to live smoke-f likes to be lectured.)
Be reasonable. The goal is to make the whole house smokefree, but you might have to get the re in steps. Start with your own room. Make a sign saying “Smoke-free Zone” and hang it on your door. (Or find one you like on the internet.)
ke-free. Ask to keep some other rooms smo What about the car?
HELP SMOKERS
QUIT
Remember, it’s hard for smokers to quit. After all, they’re addicted. Be patient. Show support. Help them find information about quitting. Thank them for trying hard. Visit www.heartandstroke.ca for information about living smoke-free.
5
Make helpful suggestions. Maybe smokers could smoke outside, or in one room – with the window open and the door closed!
king the whole house Make a plan with your family for ma smoke-free. Set goals together.
6
When the house is smoke-free, hav e a family celebration. Give out fun prizes.
18
How Much
Blood?
Your heart pumps blood from the centre of your chest all through your body. Blood carries nutrients so your hands, feet, head and other parts can all do their work. It also carries away wastes like carbon dioxide that your body produces.
shes about 80 mL of pu it s, at be t ar he r ou y e Each tim ch – it’s about mu e lik em se t no y ma at blood. Th heart beats from 90 to three tablespoons. But your ch blood is that? 120 times a minute. How mu
X 100
beats per minute at mL of blood per heart be blood per minute ild) __________ mL of ch a for ge era av h ug (ro
80
=
hour? (Hint: Multiply How much is that in an
by 60.)
= __________
s in a day? much your heart pump w ho t ou rk wo u yo n Ca
= __________
that is unless you d oo bl ch mu w ho e se to rd It’s ha . How many water ow kn u yo g in th me so to it compare how to find out: ’s re He ? to up d ad at th ld bottles wou out 500 mL. A water bottle holds ab ur calculations by 500: Divide the total from yo
÷ 500 = _____ water bottles per minute r hour _____ water bottles pe = 0 0 5 ÷ ur ho r _____ mL pe r day _____ water bottles pe = 0 0 5 ÷ y da r pe L _____ m
_____ mL per minute
Make It Real See if you and your friends can collect the number of water bottles per hour that your calculations show. Pile them up to see how much blood your heart pumps. Then give a heart to someone who really needs it. In some communities, you can return the bottles for a refund. Cash in the bottles, and donate the cash to a charity or other organization in your community.
Answers: Your heart pumps about 8,000 mL (8 L) in a minute. That’s 480,000 mL (480 L) in an hour, or 11,520,000 mL (11,520 L) in a day. It’s almost 16 water bottles per minute, approximately 960 water bottles per hour or 23,040 water bottles per day! 19
Healthy living keeps your blood vessels (veins and arteries) open. This means the blood can easily flow through them, carrying nutrients and oxygen.
3 4 But unhealthy lifestyles, like eating too much fat or smoking, can plug up your arteries with fatty deposits called plaque. This means your heart has to work harder to move nutrients and oxygen around your body. Make a model to show what happens when
You will need: Four toilet paper tubes
Modelling clay or play dough
5
A flat piece of cardboard (about 15 by 30 cm or bigger) Scissors Glue Paint and paint brushes Labels (make on computer or with felt pens)
1
2
Cut eight 2-cm slits around one end of each tube. Bend them outward. Cut the other end from the tubes to make them about 3 cm long. Be sure not to crush the tubes.
arteries get blocked. 20
6 7
Glue the bent-out tabs of the tubes onto the cardboard to make a row. When the glue is dry, paint the tubes red. (These are the arteries.) Stick a little modelling clay or play dough inside the first tube, a little more in the second tube, and more in the third. The fourth should be almost, but not completely, plugged. Paint the clay deposits grey or yellow. Paint the cardboard background. Label the model to say it shows blood vessels partly clogged by plaque.
Use the model to show others how arteries can get blocked. Then explain that arteries can also become less plugged – if people eat healthy foods, live an active life and live smoke-free.
Heart-health
CROSSWORD
Across: 1
6 7
8 9
3
4
4
5
5
7
6
8 7 9
Down: 1 2
3 4 5 6 7
6
This is in salt Do this type of activity to build your muscles and bones If you__________ active time by 30 minutes a day you’ll feel great! Food makers list these so you can see what your food is made of It’s in cigarettes and it stains your teeth and fingers Bread and rice are part of the __________ Products group This food group will make your bones strong 21
Across:
5
3
1 Blood; 2 Swimming; 3 Endurance; 4 Serving; 5 Hand; 6 Fat; 7 Bounce; 8 Protein; 9 Nutrients
4
2
Down:
3
1
1 Sodium; 2 Strength; 3 Increase; 4 Ingredients; 5 Nicotine; 6 Grain; 7 Milk
2
Your heart pumps this around your body This activity keeps you cool in summer and keeps you healthy! If you do this type of activity for a long time, it will keep your heart and lungs strong and healthy A ________ of milk is 250 mL, but one of fruit juice is 125 mL. Second-____ smoke hurts both smokers and nonsmokers We all need this, but reduce the saturated and trans kind Do this on a trampoline for fun Eggs, fish and beans give you this to help you grow Blood carries these to your hands, feet, head and other parts
1
THE THE
Quizmaster Who makes up all those questions on game
shows? Researchers like you! Use the
information in this
magazine to make up quiz questions about heart health. Then
challenge your friends and family to take
your quiz. Don’t forget to line up a prize for the winner.
Here are some sample questions to get you started: 1 In an hour, a person’s heart pumps enough blood to fill: a) A water bottle b) Almost 1,000 water bottles c) Over 20,000 water bottles
2 The four food groups in Canada’s Food Guide to Healthy Eating are: a) __________________________ b) __________________________ c) __________________________ d) __________________________
3 How many minutes of physical activity does a young person need in a day? 4 True or False: Second-hand smoke is not a serious health problem.
Answers:
All answers can be found in the magazine.
Honest Labels Imagine: food product labels that told the truth! Have some fun: Make up honest labels for some common foods. Like this:
Oily Crunch Barbecue-Flavour Potato Chips [advertising version:]
Delicious! Extra crunch in every bite! Amazing flavour that’ll wow your taste buds! [honest version:]
No trans fat but loaded with other fat and calories! Way too much salt! Fake barbecue taste! Almost no nutrient value! (But tastes good!) Make up your own labels for these products: Crazy Caramel Toffee Bar Cool ’n Fizzy Energy Drink Pop! Pop! Cheese Puffs Sugar Crunchies Cereal 22
MAD LIB:
Buying lunch Create a crazy story. Ask your friends for the kind of word shown below the lines, but don’t let them see the story. Write the words in the blanks. Then read the story back. How does it sound?
Leila’s Lunch Leila had forgotten her lunch. So she went to check out the food machine in the ____________________ to see [type of schoolroom]
what she could buy. There were 10 items for sale. And every single one of them was a _________________ , [sweet snack]
a _________________ or a _________________. “This is crazy!” Leila said. “I want healthy food!” [sugary drink]
[salty snack]
So Leila and her friends spoke to the principal. They said, “We want healthy choices, like ______________ ,
[grain products]
______________ , ______________ and ___________________. We want sandwiches and __________________ .” [fruit]
[vegetables]
[type of food]
[dairy products]
The principal gave Leila and her friends an odd look. “Everyone loves to eat ____________ and ____________ !” [snack]
[snack]
“So do we,” Leila said. “We just want more choices.” “But what if no one buys them?” the principal said. “They will,” Leila said. “Wait and see.” The vending machine company added some healthy choices to the machine. The first day, just one girl bought a sandwich with ______________________ and two slices of ______________________ . [type of vegetable]
[type of bread]
The second day, ___________ kids bought yogurt topped with ______________________ . [type of food topping]
[number]
The third day, ________________ kids bought _________________ juice mixed with ____________________ juice. [bigger number]
[type of fruit]
[type of vegetable]
Soon, all the kids were buying healthy foods like __________________________ , __________________________ [type of healthy food]
[type of healthy drink]
and _______________________ , along with snacks. The principal was happy. The students were happy. [type of healthy food]
_________________ “Kid power!” they shouted. [Type of cheer] 23
How
HEART-HEALTHY Are
You?
Is your energy exhausted? Is your blood feeling blah? Take this test to see if you could live healthier. Circle the answer that is most like what you really do. 1) When I need an after school snack, I:
a) Load up so I can skip dinner and clean my room b) Pick up some chips and pop on the way home c) Choose a balanced snack like cheese and crackers or fruit and yogurt
2) When my parents are shopping for breakfast, I ask them to: a) Buy hot dogs instead because I don’t like breakfast b) Buy whole grain cereal with no added sweeteners c) Buy the sweetest cereal I can find so I’ll have lots of energy for school
3) To get enough active play, I: a) Take a 90 minute nap in the afternoon so I can stay up late b) Sleep 90 minutes less at night so I have more time to play c) Get at least 90 minutes of active movement each day 4) The three kinds of activity I make sure I get are: a) Endurance, flexibility and strength activities b) Emailing, instant messaging and on-line gaming c) Reading until I fall asleep, stretching for the top bookshelf and hauling my bookbag 5) When I’m around smokers, I: a) Tell them they are smelly and are going to die b) Open a window and stick my head outside c) Ask them not to smoke around me
6) If someone offered me a cigarette, I would:
a) Take one and pretend to smoke it so I’d look grown up b) Take as many as I could and save them ‘til I am grown up c) Say No thanks
Give yourself a point for every answer you got right.
• If you got six, you’re a health star. With your good example, you could change the world! • If you got five, you’re a leading light. With just a little more effort, you could change yourself. • If you got four or less, your light is fading. It’s time for some real changes in your life. Answers: 1: c); 2: b); 3: c); 4: a); 5: c); 6: c)
www.heartandstroke.ca 1-888-HSF-INFO (1-888-473-4636) The Heart and Stroke Foundation thanks CIBC for providing funds to make the production of this magazine possible. This support does not imply an endorsement by the Foundation of the products or services of CIBC. CAT23160622