5-2-1 Almost None Parent Resources

A Meal is a Family Affair In such a busy world, mealtimes often revolve around our lifestyles. As a result of this, we miss meals or eat foods that are not the best for our bodies. Did you know that experts have found that kids who eat regularly with their families are more likely to eat fruits, vegetables, and whole grains? So, no matter how busy life may seem, itâ&#x20AC;&#x2122;s important to make family meals a priority.

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â&#x20AC;&#x201D;KidsHealth 2007

10 tips

Nutrition

Education Series

be a healthy role model for children 10 tips for setting good examples

You are the most important influence on your child. You can do many things to help your children

develop healthy eating habits for life. Offering a variety of foods helps children get the nutrients they need from every food group. They will also be more likely to try new foods and to like more foods. When children develop a taste for many types of foods, it’s easier to plan family meals. Cook together, eat together, talk together, and make mealtime a family time!

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show by example

Eat vegetables, fruits, and whole grains with meals or as snacks. Let your child see that you like to munch on raw vegetables.

go food shopping together

Grocery shopping can teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

get creative in the kitchen

Cut food into fun and easy shapes with cookie cutters. Name a food your child helps make. Serve “Janie’s Salad” or “Jackie’s Sweet Potatoes” for dinner. Encourage your child to invent new snacks. Make your own trail mixes from dry whole-grain, low-sugar cereal and dried fruit.

offer the same foods for everyone

Stop being a “short-order cook” by making different dishes to please children. It’s easier to plan family meals when everyone eats the same foods.

reward with attention, not food

Show your love with hugs and kisses. Comfort with hugs and talks. Choose not to offer sweets as rewards. It lets your child think sweets or dessert foods are better than other foods. When meals are not eaten, kids do not need “extras”—such as candy or cookies—as replacement foods.

focus on each other at the table

Talk about fun and happy things at mealtime. Turn off the television. Take phone calls later. Try to make eating meals a stress-free time.

listen to your child

If your child says he or she is hungry, offer a small, healthy snack—even if it is not a scheduled time to eat. Offer choices. Ask “Which would you like for dinner: broccoli or cauliflower?” instead of “Do you want broccoli for dinner?”

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limit screen time

Allow no more than 2 hours a day of screen time like TV and computer games. Get up and move during commercials to get some physical activity.

encourage physical activity

Make physical activity fun for the whole family. Involve your children in the planning. Walk, run, and play with your child—instead of sitting on the sidelines. Set an example by being physically active and using safety gear, like bike helmets.

be a good food role model

Try new foods yourself. Describe its taste, texture, and smell. Offer one new food at a time. Serve something your child likes along with the new food. Offer new foods at the beginning of a meal, when your child is very hungry. Avoid lecturing or forcing your child to eat. DG TipSheet No. 12 June 2011

United States Department of Agriculture Center for Nutrition Policy and Promotion

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

Breakfast Is Best! Boost your energy and brain power! Why eat breakfast every day? It will give you the energy you need to start your day. It is “fuel” for the body! It can help you do better in school! It can help you feel and act your best! It can help with weight control and keep you healthy! Not hungry in the morning? Try a variety of Start small… try: healthy foods! a cup of low fat fruited yogurt Find the ones a piece of fruit such as a banana, orange or apple YOU like! a bowl of wholegrain cereal with low fat milk a slice of wholewheat toast with peanut butter and a glass of low fat milk

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half of a toasted English muffin with a slice of low fat cheese trail mix of raisins, nuts and cereal

Encourage Kids to Eat More Fruits & Veggies Eating fruits and vegetables is part of a healthy diet* for both children and adults. Finding creative ways to encourage fruits and vegetables in your child’s diet can be fun for the entire family. There are more fruits and vegetables available in fresh, frozen, canned, and dried forms than ever before. Taking the time to introduce a variety of fruits and vegetables to kids can help develop a lifetime of healthy habits.

10 Ways to Help Kids Eat More Fruits & Veggies 1. Keep a bowl of fresh fruits on the counter.

5. Challenge family members to reach their daily fruits and vegetable goal. Reward the winner with a prize of his or her choice.

2. Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies.

Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.

Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.

4. Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables.

Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.

7. Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals. 8. Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables. 9.

Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.

10. Encourage friends or relatives to offer vegetables and fruits to your children.

Important Elements—Smell, Texture, and Color •

Kids are turned off to trying new foods if the smell, flavor, or color is not appealing to them. It may be more appealing to a child if the fruits or vegetables are served raw.

•

Try feeding different textures of fruits and vegetables to your child. Some children prefer smooth food, where as others like lumpy, and some children like crisp foods, but others like soft.

•

Offer new fruits and vegetables in combination with old favorites to show your child a variety of smells, textures, and colors. Various vegetables can be added to any whole grain pasta dish or pizza, and fruit is a great topping for low-fat or fatfree yogurt.

*In addition to fruits and vegetables, a healthy diet also includes whole grains, fat-free or low-fat milk products, lean meats, fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars. A healthy diet also means staying within your daily calorie needs.

Three simple steps to eating more fruits and vegetables. Eating a variety of fruits and vegetables every day is healthy for you. They have vitamins and minerals that can help protect your health. Most are also lower in calories and higher in fiber than other foods. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.

Find out how many fruits and vegetables you need to eat every day.

Women

Men

AGE 19-30

FRUITS 2 cups

VEGETABLES 21/2 cups

31-50 51+

11/2 cups 11/2 cups

21/2 cups 2 cups

4-8 9-13 14-18

FRUITS 2 cups

VEGETABLES 3 cups

2 cups

21/2 cups

AGE 2-3

FRUITS 1 cup

VEGETABLES 1 cup

51+

Boys

Girls AGE 2-3

AGE 19-50

FRUITS 1 cup

VEGETABLES 1 cup

1 cup

11/2 cups

4-8

11/2 cups

11/2 cups 11/2 cups

2 cups 21/2 cups

9-13 14-18

11/2 cups 2 cups

21/2 cups 3 cups

These amounts are for less active people. Visit www.fruitsandveggiesmatter.gov to see the amounts needed by more active people.

Learn what 1 cup and 1/2 a cup look like. EAch coUnTS AS 1 cUp

1 large orange

1 large ear of corn

EAch coUnTS AS 1/2 cUp

16 grapes

1 large sweet potato Visit www.fruitsandveggiesmatter.gov for more examples.

6 baby carrots

4 large strawberries

see how you can add fruits and vegetables into your day as part of a healthy diet.

BreakFasT

Add some fruit to your cereal.

snack

Grab a piece of fruit.

Lunch

Eat a big salad.

snack

Choose raw vegetables as an afternoon snack.

Dinner

Have two vegetables with dinner and eat fruit for dessert.

TIPS

enjoy a colorful variety of fruits and vegetables (including beans). Fresh, frozen, canned, and dried all count.

For breakfast:

For snacks:

For lunch and dinner:

• Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or frozen berries.

• Eat a piece of fruit like an apple, banana, or plum.

• Ask for less cheese and more vegetable toppings on your pizza. Try onions, mushrooms, and bell peppers.

• Top toasted whole wheat bread with peanut butter and sliced bananas. • Add vegetables, such as diced tomatoes and onions, to your egg or egg white omelet.

• Place a box of raisins in your child’s backpack and pack one for yourself, too. • Put grapes and banana slices on wooden skewers and freeze for “fruit on a stick.”

• Spread low-fat cheese and low-fat or fat-free refried beans between two whole wheat tortillas. Brown on both sides in a pan until cheese melts. Top with salsa. • Eat at least two vegetables with dinner. • Add frozen vegetables like peas and broccoli to a casserole or pasta.

Get Up’s Rules Try it!

Try the three bite rule. Offer new fruits and veggies different ways and try at least three bites each time—it can take 7 to 10 tries before you like a new food.

Many fruits and veggies taste great with a dip or dressing. Try a low fat salad dressing with yogurt or get protein with peanut butter. Make a fruit smoothie with low fat yogurt.

Mix it!

Add them to foods you already make, like pasta, soups, casseroles, pizza, rice, etc. Add fruit to your cereal, pancakes, or other breakfast foods.

ytochemicals

Be a good role model for your family and have at least one veggie at every meal.

Slice it!

Wash and chop veggies and fruits so they are ready to grab and eat. Most people prefer crunchy foods over mushy ones. Enjoy them fresh or lightly steamed.

Tips from Get Up Offer Non-Food Rewards. Have your family put together a list of fun, nonfood rewards that don’t cost much. Post it where the whole family can see it. Examples: playing outdoors, a family game night, going to a ball game, buying a new book, extra reading time before bed.

Put Limits on Juice. Juice products labeled “-ade,” “drink,” or “punch” often contain 5% juice or less. The only difference between these “juices” and soda is that they’re fortified with Vitamin C. Always try to choose whole fruits over juice. If you choose to serve juice, buy 100% juice. Make changes slowly by adding water to your child’s juice. Try mixing seltzer with a small amount of juice. Each day, juice should be limited to: • 4-6 ounces for children 1-6 years old • 8-12 ounces for children 7-18 years old • Children 6 months and under should not be given juice

Be a Role Model. Snack on fruits and veggies. Have the family help plan meals.

Images are not to scale

Use these objects to help you measure the right amount of food to eat.

Fist 1 cup of cereal flakes

Deck of Cards 3 oz. meat, fish and poultry

4 Stacked Dice 1.5 oz. cheese or 2 cheese slices

Baseball 1 cup of salad greens

Ping Pong Ball 2 tablespoons peanut butter

5 2 1

Eat 5 servings of fruits and vegetables each day. Spend less than 2 hours of leisure screen time each day (TV, computer, or video games). Get at least 1 hour of physical activity each day.

Almost Drink Almost None None of those sugary

soda or juiceflavored drinks.

5 2 1

Eat 5 servings of fruits and vegetables each day. Spend less than 2 hours of leisure screen time each day (TV, computer, or video games). Get at least 1 hour of physical activity each day.

Almost Drink Almost None None of those sugary

soda or juiceflavored drinks.

Non-Food Rewards at Home How can you celebrate a job well done without using food treats? Here are ways to reward your child: � Make a list of fun, non-food rewards that don’t cost much and post it where the whole family can see it. � Have a separate list of special and inexpensive rewards for those really big achievements. � Give certificates or ribbons for healthy behaviors. � Allow your child to have a few friends over after school to play sports. � Invite a few of their friends to a sleepover. � Have a family game night. � Keep a box of special toys or art supplies that can only be used on special occasions. � Go to a sports game.

Words of appre ciatio can go a long w n a Children love to y. hear “ You did a gr eat job” or “I appreciate your help.”

� Camp out in the back yard. � Encourage the use of electronics that support physical activity, like Dance Dance Revolution. � Choose toys and games that promote physical activity like jump ropes, balls, or Skip-Its.

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How To Add Fiber To Your Meals Fiber is the part of plant foods that the body can not digest. Eating more fiber can help your child prevent constipation, diabetes, and heart disease. Foods that contain a lot of fiber are filling, have lots of vitamins and minerals, and help children maintain a healthy weight. Fiber should be added very gradually to give the body time to adjust. Drinking plenty of fluids helps fiber do its work.

How much fiber is enough? You can find out how much fiber is in food by looking for the “dietary fiber” line on food labels. A simple rule of thumb: children ages 3-15 should aim for “age plus 5 grams” of fiber. For example, an 8-year-old should eat 8 plus 5=13 grams of fiber a day. Older teens should eat 20-35 grams of fiber a day.

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Tasty Snacks for Healthy Kids Some Preparation Required:

No Prep Snacks:

• Veggies & Dip: baby carrots, cucumber slices, red pepper slices, chopped broccoli, cherry tomatoes, or celery sticks served with hummus, low fat salad dressing, or other low fat dip • Vegetable Sticks with Spread: celery or carrot sticks with 2 tablespoons peanut butter or low fat cream cheese • Snack Kabobs: veggie or fruit chunks skewered onto thin pretzel sticks • Sweet Potato Fries: baked sweet potato wedges, tossed lightly w/olive oil and salt • Low Fat Cottage Cheese or Yogurt with Fruit and/or Granola: try using fresh grapes, berries, or canned peaches • Apple Treats: sprinkle apple chunks with cinnamon and/or raisins or granola, then mix in 1 tablespoon peanut or almond butter • Homemade Popsicles: made with 100% fruit juice or low fat yogurt • Chips & Salsa: use whole grain baked pita chips or baked tortilla chips. Also try chips with low fat bean dip • Taco Roll-up: small whole wheat tortilla rolled w/low fat cheese, beans & salsa • Turkey Roll-up: lean turkey slice rolled up with low fat cheese • Mini Pizzas: toast pita bread or half of a whole wheat English muffin w/tomato sauce, cheese, and chopped vegetables • Mini Bagel with Spread: try 1 tablespoon light cream cheese, peanut butter, or hummus • Mini Sandwiches: use 1 slice whole wheat bread, pita bread, or several whole grain crackers. Fill or top with: peanut butter & jelly, low fat cheese & cucumber slices, or tuna salad made with low fat mayonnaise

• Whole Fruit: grapes, apples, bananas, etc. • Fruit Salad: 1/2 cup store-bought, fresh fruit, unsweetened canned fruit, or snack cup • Frozen Fruit: 1/2 cup berries, etc. • Dried Fruit: 1/3 cup • Apple Sauce: 1 snack cup (unsweetened) • Nuts: 1/3 cup of nuts such as almonds, peanuts, cashews, or mixed nuts • Cheese: low fat string cheese, or 2 slices low fat cheese (like Cabot Creamery) • Yogurt: 1 squeezable low fat yogurt (like Stonyfield Farm), or 1 low fat yogurt container (6 oz.) • Pudding: 1 nonfat or low fat snack cup • Granola/Fruit Bar: 1 low fat, whole grain bar • Cereal: 1 cup whole grain cereal (like Cheerios or Multigrain Chex) • Trail Mix: 1/3 cup made with nuts, seeds, low fat granola, and dried fruit • Pretzels: about 20 tiny twists • Popcorn: 2 cups “light” microwave popcorn (without butter) • Baked Chips: (like Frito-Lay potato chips or Doritos) • Cookies: Frookie Animal Frackers (10-15 cookies) or 3 Fig Newtons, Teddy Grahams (1 snack pack or 24 grahams) • Fruit Smoothies: store-bought (like Silk or Stonyfield brand) or homemade with fresh or frozen fruit and low fat milk or yogurt

Beverages: • Water • Milk (1 cup low fat milk or soy milk) • 100% Fruit Juice (no more than 6 oz. a day) • 100% Fruit Juice with Club Soda/Seltzer

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Kids are active and growing and may need a snack between meals (about every 3-4 hours), if they get hungry.1 Discourage kids from eating snacks before meals and eating when they are not hungry. Help kids develop good habits by modeling healthful eating behaviors, and providing opportunities for physical activity (at least 1 hour every day).

Guidelines:

• Keep beverage choices healthful. Choose low fat milk (1 cup serving), water, and moderate amounts of 100% fruit juice (the American Academy of Pediatrics recommends no more than a 4-6 oz. serving of 100% fruit juice a day for ages 1-6 and no more than an 8-12 oz. serving for ages 7-18). Flavored low fat milk or soy milk is also a great alternative. • Avoid soda, sweetened juice drinks, and sports drinks! • Look for snacks that have at least 2 grams of fiber per serving listed on the nutrition label. • Choose whole grain snacks as much as possible. Look for the word “whole” as one of the first ingredients on the product label. • Keep fresh fruits and veggies readily available. Wash and prepare snacks such as carrot and celery sticks ahead of time, then keep in the refrigerator for easy snacking later. • Choose low fat dairy products (for children over age 2), like low fat cheese, cottage cheese, sour cream, yogurt, and milk. • Aim for snacks low in fat, sugar and sodium. The Mayo Clinic recommends choosing snacks that have close to 5% of the daily value for fat, sugar, and sodium, and not more than 20% (this is listed on the nutrition facts label)—except nuts and nut butters, as they contain a healthy type of fat. • Snacks that include at least two of the major food groups are best (grains, meats & beans, milk, fruits, and vegetables). For example, an apple with peanut butter, cottage cheese with peaches, or carrot sticks with hummus. • Make it a good habit for kids to brush their teeth or at least rinse their mouths with water after they finish eating snacks. Sugary snack foods that stick in the teeth pose the greatest risk for tooth decay. Mayo Foundation for Medical Education and Research 2004

Food Allergies: Some people have food allergies or intolerances. Food allergies or intolerances can cause reactions such as sneezing, coughing, nausea, vomiting, diarrhea, hives, rapid heart rate, shortness of breath, and rashes. People who have severe food allergies may not be able to touch or be in the same room with the food allergen. People with mild food allergies usually only need to refrain from eating the food, but can be near it. Food allergies are most often caused by proteins in milk, eggs, corn, nuts (especially peanuts), seafood, soy products, and wheat. Other foods frequently identified with bad reactions include meat and meat products, fruits, and cheese. Food intolerances are caused by an individual’s inability to digest certain foods. Intolerances have adverse reactions to food that do not involve an allergic response. Generally, larger amounts of a food are required to produce the symptoms of an intolerance than to trigger allergic symptoms.

Developed by the Children in Balance initiative at the Friedman School of Nutrition Science and Policy of Tufts University

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The Fittest Food Nutritious foods give your family the most vitamins, minerals and other nutrients for the fewest calories. Naturally nutritious foods make your child’s calories count: Brightly colored fruits Vibrant-colored vegetables Lean meat, skinless poultry, fish, eggs, beans, and nuts TIP: Choose cuts of meat that end in "loin" or "round". Fat-free and low fat milk, cheese, and yogurt Whole, fortified, and fiber-rich grain foods

Tips to Help Your Kids Eat Healthier: Picky eaters? Remember, experts say that parents and caregivers, not children, should decide what foods to buy and serve. New foods may have to be offered many times before they are accepted. Here are some easy ways to get your child to accept unfamiliar nutritious foods: Combine whole grain/high-fiber cereals with your child’s favorite cereal. Make your own pizza with prepared whole wheat dough, a few veggies, and part-skim mozzarella cheese. Children age 2 and older: slowly step down from whole milk to low fat to fat-free milk.

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Clean and cut up fresh veggies in advance. Kids love dips, so serve them with salsa or hummus!

(rinse well) Canned beans les Frozen vegetab ason Fresh fruit in se

On-the-go options: dried fruits, nuts, hard boiled eggs, low fat cheese sticks, yogurt cups, and single-serve fruits canned in water or 100% fruit juice.

30 30 WayS in

DayS

30 ways in 30 days

to Stretch Your Fruit & Vegetable Budget

National Fruits & Veggies—More Matters® Month • September

1 2 3 4 5 6 7 8 9 10

Calculate an appropriate Healthy Food Budget for your family, based on USDA’s Low- Cost Food Plan. This easy-to-use calculator, offered by Iowa State University Extension, helps to create a budget for what is a reasonable amount to spend to feed your family healthy meals. (www.extension.iastate. edu/foodsavings/fooddollar/). Cook enough for several meals and freeze leftovers. Place enough food for 1-2 meals in each container. Create a meal plan for the week that uses similar fruits and vegetables, prepared in different ways. Make the most out of the produce that you buy. Buy fruits and vegetables in season at farmers’ markets or at your local grocery store. Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return. Try indoor pots or greenhouse growing for the cooler months. Visit www.cdc.gov/Features/GrowingVegetables/ for more information. Mix it yourself. 100% juice from frozen concentrate is often less expensive per serving than pre-bottled juice. Minimize waste, by buying only the amounts your family will eat. Learn basic food math. Taking the time to make a food budget before grocery trips can make food buying decisions easier. Simple food math can help you decide if the watermelon or the bunch of grapes is a better buy. Enjoy the comforts of home more often. Eating at restaurants can increase the amount you spend on food. Include fruits and vegetables in quick, simple meals that you prepare at home. Visit http://recipefinder.nal.usda.gov/ index.php?mode=pick_search&theme=2&cost_serving_num=&cost_recipe_ num=&submit=Search for more information. Be creative! To get the most out of your purchase, enjoy your fruits and vegetables in different ways. For example, you can use fruits for dessert. Try baking apples or poaching pears with some cinnamon. Visit http://apps.nccd.cdc.gov/dnparecipe/RecipeSearch.aspx and www. fruitsandveggiesmorematters.org/?page_id=10 for more information.

National Fruits & Veggies—More Matters® Month • September

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Homemade soup is a healthy and tasty way to use vegetables. Make a big batch and freeze leftovers in small lunch-size containers. Look for sales and deals on fruits & vegetables at the grocery store or through coupons. Cut your fruits and vegetables at home. Pre-cut produce can cost much more than whole fruits and vegetables. Don’t shop hungry. Eat a healthy snack, such as an apple, before going to the grocery store so that you stick to your budget and avoid spending money set aside for fruit and vegetables on less healthy temptations. Maximize your time and money. Cut coupons for foods, such as fruits and vegetables, only on your grocery list. Canned fruits and vegetables will last a long time and can be a healthy addition to a variety of meals. Choose canned vegetables that have no added salt and fruit that is canned in 100% fruit juice. Frozen fruit and vegetables store well in the freezer until you’re ready to add them to a meal. Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables. This can be a fun and less expensive way to buy in bulk and freeze, can, or dry for later. Dried fruit lasts for a long time, but can be expensive. Buy in bulk with friends and share the cost. Store-brands can be a great budget choice for many forms of fruits and vegetables.

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WIC (Women, Infants, and Children) and Senior Farmers Market coupons can be used by WIC participants and older adults to purchase locallygrown, delicious fruits and vegetables. When trying new fruits and vegetables, buy in small amounts. Taste test before you change your grocery list. Keep it simple. Buy dried beans, peas, and lentils in their raw or uncooked form instead of the processed and packaged versions which cost more. Avoid buying single servings. Purchasing many small packages of produce is often more expensive than buying in larger amounts. Shop at discount grocery stores for good deals on fruits and vegetables, especially canned items. Shop at large grocery stores instead of small convenience stores when possible. There is more choice and the produce is often less expensive at larger stores. To make many fresh fruits and vegetables last longer, store them in the refrigerator or freezer soon after getting home from your shopping trip. Many cookbooks offer specific freezing instructions. Clearly label your foods in the freezer and refrigerator with the contents and date to stay within a safe time frame. Get creative with your leftover fruits and vegetables. Make salsa from your tomatoes and smoothies from your fruits! Visit www. fruitsandveggiesmatter.gov to learn how. Buy frozen fruits and vegetables in large bags to stretch your budget (e.g., green beans and blueberries). Avoid those with added sugar, salt, or sauce.

parent tips Calories Needed Each Day

It’s important to know the number of calories you need to eat to stay healthy. Do you know how many calories you and your family need each day?

How many calories you need each day—ENERGY IN— depends on a few things: • Your age • Whether you are male or female • How active you are The tables on the next pages show the calories needed each day for boys and men, and for girls and women. They are split by age and three levels of activity.

not active

Not Active—Not much ENERGY OUT. Does only light activity needed for daily life. For instance, cooking or walking to the mailbox. Somewhat Active—Some ENERGY OUT. Does physical activity equal to walking quickly for 1 ½ to 3 miles (about 30–40 minutes) each day. Plus, does light activity needed for daily life. Very Active—A lot of ENERGY OUT. Does physical activity equal to walking quickly for more than 3 miles each day (more than 40 minutes). Plus, does light activity needed for daily life.

somewhat active

very active

Healthy Non-Food Rewards1

Rewards happen at many levels across a school. Teachers, administrators and parent groups offer rewards to recognize and celebrate student accomplishments. The goal of rewarding students is to help them internalize desirable behaviors and create motivation for learning that comes from inside. The most effective rewards fit naturally into the context and mission of the school community and should promote healthy living as a desired value of the community. Non-material rewards involving recognition, privileges and opportunities for physical activity or other types of enrichment are powerful ways to help meet these goals. Material rewards such as school supplies, trinkets, toys, and gift certificates can be donated by parents or provided by parent-teacher organizations for use on a more limited basis.

Elementary School Students

■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■ ■

Brave teachers have even been known to offer rewards like kissing a frog or letting students cut their hair!

Make deliveries to office Recognition in itself is a huge reward. Fun movie Consider recognizing students during morning Teach class announcements, at a school assembly, on a photo Be a helper in another classroom recognition board, or on the school’s website. Most kids Read morning announcements enjoy hearing their successes acknowledged in front of their peers. Don’t underestimate the power of small, Sit with friends personalized efforts such as a phone call or email to the Have lunch or breakfast in the classroom student’s parents, a hand-written note commending the Play a favorite game or do puzzles achievement, or a certificate of recognition. Extra recess time Show and tell Free time at the end of class Middle School Students Dance to music in the classroom ■ Sit with friends Gift certificate to school store (non-food items) ■ Choose partners for activities Walk with the principal or teacher ■ Listen to music while working at desk Fun physical activity break ■ Reduced homework or “no homework” pass Teacher or volunteer reads special book to class ■ Extra credit Certificate, trophy, ribbon, plaque ■ Fun movie Listen to music or a book on audiotape ■ Brainteaser puzzles, group activities and games Read outdoors or have class outdoors ■ Earn points or play money for privileges or Extra art, music or reading time non-food items Teacher performs special skill, e.g., singing, ■ Computer time guitar playing, juggling ■ Free choice time or chat break at end of class Earn points or play money to spend on privileges ■ Assemblies or non-food items ■ Field trips Commendation certificate or letter sent home to ■ Eat lunch outside or have class outside parents by teacher or principal Trip to treasure box filled with nonfood items, e.g., stickers, pencils, erasers, bookmarks, school supplies Access to items that can only be used on special occasions, e.g., special art supplies, games, or toys

Healthy Non-Food Rewards High School Students ■ ■ ■ ■ ■

Extra credit Fun movie Reduced homework Late homework pass Donated coupons for music, movies or books Drawings for donated prizes Pep rally Recognition on morning announcements Tickets to school events, e.g., dances, sporting events

■ ■ ■ ■

PTO/PTA Rewards ■ ■ ■ ■ ■

Food Rewards Food Rewards contradict classroom lessons on nutrition, add empty calories to kids’ diets and teach kids to eat when they’re not hungry – setting the stage for unhealthy habits that can last a lifetime and contributing to the childhood obesity epidemic sweeping the country. One study found that every separate food‐related practice (e.g., a food incentive or reward) that promotes low‐nutrition foods in a school is associated with a 10% increase in students’ body mass indexes (BMI).2 Check your school’s wellness policy or school improvement plan to see if they contain any guidelines or goals about healthy, nonfood rewards. If they don’t, find out what it would take to address this topic.

Water bottles School-branded apparel Movie passes Special time with a teacher Dance Dance Revolution, Wii or video game party ■ Pool party, hike, or group trip to a kids’ fun place ■ Raffle for bigger prizes, such as a bike, an iPod or a ride in a limo

“Rewarding children with unhealthy foods in school undermines our efforts to teach them about good nutrition. It’s like teaching children a lesson on the importance of not smoking, and then handing out ashtrays and lighters to the kids who did the best job listening.” 3 ─ Marlene Schwartz, PhD, Co-Director Rudd Center for Food Policy and Obesity, Yale University

Action for Healthy Kids® fights childhood obesity, undernourishment and physical inactivity by helping schools become healthier places so kids can live healthier lives. We partner with a legion of dedicated volunteers – teachers, students, moms, dads, school wellness experts and more – to create healthful school changes. Our programs, tools and resources make it possible for everyone to play their part in ending the nation’s childhood obesity epidemic. Creating a healthy school food culture is a critical step towards reversing the national health crisis facing our children.

www.ActionforHealthyKids.org 1

Adapted from “Effective and Healthy Rewards for Kids,” Coalition on Children and Weight San Diego and “Alternatives to Food Rewards,” Connecticut State Department of Education, May 2005 (Revised November 2011). 2 Kubik M., Lytle L., Story M. “Schoolwide Food Practices Are Associated with Body Mass Index in Middle School Students.” Archives of Pediatric and Adolescent Medicine, 2005, vol. 159, pp. 1111‐1114. 3 “Alternatives to Food Rewards,” Connecticut State Department of Education, May 2005 (Revised November 2011).

Healthy Birthdays, Celebrations & Family Events1

Birthdays, celebrations, and family events are great opportunities to promote a healthy lifestyle, provide consistent messages and create excitement around nutritious choices at school. Plan events that emphasize healthy foods and align with classroom lessons or shift the focus and plan non-food events centered on physical activity, music, art and games. Host events that make it easy for children to practice making healthy choices.

Birthdays – the birthday child can: ■ ■ ■ ■ ■ ■ ■ ■

Children like adventure – don’t be afraid to try something new!

Be the teacher’s helper. Wear a special crown, sash, button or badge all day. Donate and/or read a favorite book to the class. Choose the class music for writing or independent study time. Receive a personalized birthday card from the teacher via email or snail mail. Choose a game or activity the class does for the last few minutes of the school day. Have special time (for a walk, game or other activity) with the teacher, principal or another adult. Receive a “Celebrate Me” book from classmates with written stories, poems or drawings about the birthday child.

Promote Healthy Living Plan family events that get parents engaged and on board with healthy living, as this will create more buy-in and support for a healthy school food culture. It also makes it more likely that healthy habits will be reinforced at home.

Family Events ■ Health fairs

■ School garden work days ■ Cooking lessons or “Iron Chef” competitions ■ Physical activity events with healthy snacks or prizes (dance contests, fun runs, obstacle courses, bike-a-thons, sock hops) ■ Screenings of movies that promote healthy living ■ Nutrition classes for the family from community partners like your cooperative university extension service ■ Fall festival with active fall-themed games and a farmers’ market

For a list of healthy school food ideas for snacks, celebrations and family events visit:

■ Walk-to-school month with parent participation ■ Creation of school teams for local runs or walks ■ Parents and teachers vs. kids sports competition ■ 30-day challenges – pick a healthy habit and organize a competition around it, starting with a kick-off event and ending with a celebration

www.ActionforHealthyKids.org/ParentToolkit-FoodIdeas

Healthy Fundraisers Healthy food or non-food fundraisers enable schools to send consistent, positive health ealthy Non-Food messages, reinforce classroom education and contribute to student health. Active fundraisers go even further, providing students and families with opportunities and positive reinforcement for increasing physical activity. Rewards Show me the money! Are healthy fundraisers profitable?

Many non-food and healthy food fundraisers generate profits for schools equal to or greater than profits from fundraisers selling low-nutrition foods. Sample Profits from Healthier Fundraisers1 Active Fundraisers are a Blast! At Hoffman Trails Elementary in Hillard, Ohio, it was a tradition for the PTO to plan an academically-based “a-thon” of some sort as an annual fundraiser, such as a math-a-thon or history-a-thon. But parent Kelly Schulze wasn’t thrilled with the types of prizes that were offered, like buffet lunches at a local restaurant. So Kelly took matters into her own hands and organized a “Hippity-Hop-A-Thon.”

$1,000

Students were encouraged to collect pledges for their participation, and they earned prizes like extra recess and the right to attend a dance at the school with local radio talent serving as DJ. If they raised $50, they could take home their very own hippity-hop ball on the day of the event. The fundraiser turned out to be a huge success. Every single student, including those with special needs, participated and had a blast.

$30,000/year

Healthy Food Fundraisers ■ Fruit ■ Smoothies ■ Spices ■ 100% juice ■ Fruit and yogurt parfaits ■ Trail mix, nuts, seeds, 100% fruit leather ■ Healthy vending machines ■ Cookbook of families’ healthy recipes ■ Herb starts or kits ■ Farmers’ markets

A school sells 1,440 water bottles with the names/logos of 5 local business sponsors

$4,500

A walk‐a‐thon with 100 student, parent, and family member walkers each raising $50 in sponsorships

$9,000

110 families buy scratch cards with discounts at local businesses (look for coupon books or cards that promote health-conscious businesses and services) 100 school families belong to a grocery store Scrip program Traditional Fundraisers often focus on selling low-nutrition foods and beverages, serving as prime marketing opportunities for big business and putting students’ health in jeopardy. One study found that every separate food‐related practice (e.g., fundraiser) that promotes low‐nutrition foods in a school is associated with a 10% increase in students’ body mass indexes (BMI).1,2

Active Fundraisers ■ Fun walks or runs ■ Walk-a-thons, bike-a-thons, jump-rope-a-thons, bowl-a-thons, skate-a-thons, hula-hoop-a-thons ■ School dances ■ Family obstacle course ■ Golf or tennis tournaments ■ Teacher-student competitions (volleyball, softball, Frisbee…)

10 tips

Dairy Fruits

Vegetables

Nutrition

Grains

Protein

Education Series Nearly 32 million children receive meals throughout the school day. These meals are based on nutrition standards from the U.S. Department of Agriculture. New nutrition standards for schools increase access to healthy food and encourage kids to make smart choices. Schools are working to make meals more nutritious, keep all students hunger-free, and help children maintain or reach a healthy weight.

healthier school meals for your children

Your children benefit from healthier meals that include more whole grains, fruits and vegetables, low-fat dairy products, lower sodium foods, and less saturated fat. Talk to your child about the changes in the meals served at school.

more fruits and vegetables every day

Kids have fruits and vegetables at school every day. A variety of vegetables are served througout the week including red, orange, and dark-green vegetables.

more whole-grain foods

Half of all grains offered are wholegrain-rich foods such as whole-grain pasta, brown rice, and oatmeal. Some foods are made by replacing half the refined-grain (white) flour with whole-grain flour.

both low-fat milk (1%) and fat-free milk varieties are offered

Children get the same calcium and other nutrients, but with fewer calories and less saturated fat by drinking low-fat (1%) or fat-free milk. For children who canâ&#x20AC;&#x2122;t drink milk due to allergies or lactose intolerance, schools can offer milk substitutes, such as calcium-fortified soy beverages.

less saturated fat and salt

A variety of foods are offered to reduce the salt and saturated fat in school meals. Main dishes may include beans, peas, nuts, tofu, or seafood as well as lean meats or poultry. Ingredients and foods contain less salt (sodium).

more water

Schools can provide water pitchers and cups on lunch tables, a water fountain, or a faucet that allows students to fill their own bottles or cups with drinking water. Water is available where meals are served.

new portion sizes

School meals meet childrenâ&#x20AC;&#x2122;s calorie needs, based on their age. While some portions may be smaller, kids still get the nutrition they need to keep them growing and active.

stronger local wellness programs

New policies offer opportunities for parents and communities to create wellness programs that address local needs. Talk with your principal, teachers, school board, parent-teacher association, and others to create a strong wellness program in your community.

MyPlate can help kids make better food choices

Show children how to make healthy food choices at school by using MyPlate. Visit ChooseMyPlate.gov for tips and resources.

resources for parents

School meal programs can provide much of what children need for health and growth. But for many parents, buying healthy foods at home is a challenge. Learn more about healthy school meals and other nutrition assistance programs at www.fns.usda.gov.

DG TipSheet No. 21 August 2012

United States Department of Agriculture Center for Nutrition Policy and Promotion

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

10 tips

Nutrition

Education Series

make celebrations fun, healthy & active

10 tips to creating healthy, active events

Eating healthy and being physically active can be a fun part of parties and events. Great gatherings are easy to do when tasty, healthy foods from all the food groups are offered in a fun, active environment. Above all, focus on enjoying friends and family.

make healthy habits part of your celebrations

Food and beverages are a part of an event, but they do not have to be the center of the occasion. Focus on activities to get people moving and enjoy being together.

make moving part of every event

Being physically active makes everyone feel good. Dancing, moving, playing active games, wiggling, and giggling add fun to any gathering.

make foods look festive

Find ways to cut back on sugar, salt, and fat as you prepare your favorite recipes. Try out some of the recipes on ChooseMyPlate.gov.

Decorate foods with nuts or seeds or use new shapes for vegetables. Add a few eye-catching fruits to a favorite dish, serve up a new recipe, or add a sprinkle of almonds or green onions to add just an extra something.

3 4 5

savor the flavor

Take time to pay attention to the taste of each bite of food. Make small changes in your old recipes or try dishes from another culture to liven things up.

use ChooseMyPlate.gov to include foods from the food groups for your party

Offer whole-grain crackers, serve a spicy bean dip and a veggie tray, make fruit kabobs, layer yogurt and fruit to create a sweet parfait. Use whole grains and veggies to make a savory, healthy salad.

United States Department of Agriculture Center for Nutrition Policy and Promotion

keep it simple

Have others participate by contributing a prepared dish, helping with the clean up, or keeping the kids active and moving.

offer thirst quenches that please

Make fun ice cubes from 100% juice or add slices of fruit to make water more exciting. Create a “float” by adding a scoop of low-fat sorbet to seltzer water.

try out some healthier recipes

shop smart to eat smart

Save money by offering foods that fit your budget. Buy in-season produce when it costs less and tastes better. Plan in advance and buy foods on sale.

be a cheerleader for healthy habits

It’s never too early for adults to set an example. Keep in mind that children follow what the adults around them do—even at parties.

Go to www.ChooseMyPlate.gov/bday/celebrate.aspx for more information.

DG TipSheet No. 20 May 2012

USDA is an equal opportunity provider and employer.

10 tips

Nutrition

Education Series

focus on fruits

10 tips to help you eat more fruits

Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

1 2

include fruit at breakfast

keep visible reminders

At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.

Keep a bowl of whole fruit on the table, counter, or in the refrigerator.

think about taste

Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.

PEACHES

think about variety

Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.

donâ&#x20AC;&#x2122;t forget the fiber

Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.

be a good role model

Set a good example for children by eating fruit every day with meals or as snacks.

try fruit at lunch

At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.

experiment with fruit at dinner, too

At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.

snack on fruits

Dried fruits make great snacks. They are easy to carry and store well.

keep fruits safe

Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

DG TipSheet No. 3 June 2011

United States Department of Agriculture Center for Nutrition Policy and Promotion

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

tips

Nutrition

Education Series

add more vegetables to your day

10 tips to help you eat more vegetables

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.

discover fast ways to cook

Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.

be ahead of the game

Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.

choose vegetables rich in color

Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.

check the freezer aisle

Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.

stock up on veggies

Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, Tomatoes and beets. Select those labeled as “reduced Low Sodium sodium,” “low sodium,” or “no salt added.”

make your garden salad glow with color

Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.

7 8 9

sip on some vegetable soup

Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.

while you’re out

If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.

savor the flavor of seasonal vegetables

Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.

try something new

You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

DG TipSheet No. 2 June 2011

United States Department of Agriculture Center for Nutrition Policy and Promotion

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

Be A Role Model By: Drinking water Participating in exercise/ physical activity time Serving water or lowfat milk at meals and snack times Rewarding kids with non-food items

Sé un modelo a seguir: Toma agua Haz ejercicio/sé activo Sirve agua o leche baja en grasa con las comidas y bocadillos Recompensa a los niños con premios que no sean comida This material was produced by the California Department of Public Health’s Network for a Healthy California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps). These institutions are equal opportunity providers and employers. CalFresh provides assistance to low-income households and can help buy nutritious foods for better health. For CalFresh information, call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net. Este material fue producido por la Red para una California Saludable del Departamento de Salud Pública de California con fondos de SNAP del USDA, conocido en California como CalFresh (antes conocido como Estampillas de Comida). Estas instituciones son proveedoras y empleadoras que ofrecen oportunidades equitativas. CalFresh ayuda a gente con bajos ingresos a comprar comida nutritiva para una mejor salud. Para información sobre CalFresh, llame al 1-888-9-COMIDA. Para información nutricional, visite www.campeonesdelcambio.net. First 5 Santa Clara offers more tips from Potter the Otter and his friends at www.potterloveswater.com Primeros 5 Santa Clara ofrece más consejos de la Nutria Potter y sus amigos en www.potterloveswater.com

BRO-238/Ver. 06/12

Nutrition Superstar Award

I'm a proud supporter of National Nutrition Month®! I'm doing my part to help kids make healthier choices. National Nutrition Month®

Signed

Tips to Reduce Trans and Saturated Fats • Use healthier vegetable oils, like olive, canola, or corn, in place of butter, shortening, and other fats that are solid at room temperature (e.g. coconut). • Avoid foods with trans fat listed on the nutrition facts panel or partiallyhydrogenated oils in the ingredients list.

TOOLKIT: NUTRITION

Cooking Techniques

• Limit the use of cheese. • Use lean meat, poultry, seafood, or protein-rich meat alternatives in place of higherfat meats. • Remove the skin and trim excess fat from meats and poultry. • Limit pastries, pies, and other sweet baked goods.

Making Healthy Choices Easier Eating healthy is easier when it is the default option (the main or automatic choice): • Place fruits and vegetables first in the buﬀet line and less healthful foods (if served) at the end. • Make sure that the food is well-lit and presented attractively. • Use modest-sized (9”) plates and bowls. © Olga Lyubkin - Fotolia.com

• Serve food out of moderate-sized bowls with small serving utensils. • Cut up fruits and vegetables as opposed to serving them whole to make them easier to eat in a professional setting. • Make sure fruit is ripe (to enhance taste). • Serve vegetable soup or salad as a first course, if serving a multi-course meal. • Consider labeling the entrees and sides with descriptive, appealing names, such as “Tuscan Grilled Chicken with Rosemary” and “Roasted Carrots with Fresh Tarragon,” as opposed to “Grilled Chicken” and “Carrots.” • Make sure that water is available at all times. • Oﬀer attractive water options (water with slices of lemon, lime, or cucumber).

Seafood, Poultry, Meat Alternatives, and Lean Meat • Fish and shellfish (not fried) • Chicken and turkey (without skin) • Meat Alternatives (lentils, beans, tofu), meat substitutes On Occasion • Game (rabbit, pheasant, venison, wild duck without skin) • Lean beef or buﬀalo (round, sirloin, chuck, loin, fillet) • To help with choosing beef, look at the grade; “prime” has the highest fat content, “choice” is in the middle, and “select” has the least • Trim fat from the exterior • Lean or extra lean ground beef or buﬀalo (no more than 10% fat) • Lean pork (tenderloin, loin chop)

TOOLKIT: NUTRITION

Portion Sizes Grains

Fruit

2 cups/day

(most should be whole grains)

3-4 ounces/day

1 small apple = 1 cup Size of a baseball

1 bread roll= 1 oz Size of a computer mouse

8 oz glass of orange juice = 1 cup Size of small water bottle

Vegetables

½ cup of cooked pasta or rice = 1 oz Size of a CD

Protein

2 ½-3 cups/day

5-6 ounces/day

1 medium sweet potato Size of a computer mouse

2-3 oz of meat, poultry or fish Size of a deck of cards

½ cup of cooked black beans = 2 oz Size of a billiard ball

1 cup of salad greens Size of a fist

Above are the United States Department of Agriculture recommended serving sizes of some common foods. MyPlate (in the center) depicts appropriate portion sizes of fruits, vegetables, grains, and proteins relative to one another in a meal. Note that fruit and vegetables should compose half of every meal. Other portion-control tips include: • Cut bagels, pastries, and desserts into halves or quarters. • Use modest-sized (9”) plates, bowls, and serving utensils. • If you are serving 100% fruit juice, serve it in glasses that are 8 oz or smaller.

Dairy

2-3 cups/day

1 cup (8 oz) lowor non-fat yogurt Size of a tennis ball

TOOLKIT: NUTRITION

Swappable Items

Adapted from University of Minnesota Guidelines

BEVERAGES CHOOSE...

INSTEAD OF...

Water (plain or flavored, carbonated or not, with no sugar), coﬀee or tea, 100% fruit or vegetable juices

Soda or fruit-flavored drinks

Low-fat or non-fat milk

Whole, 2% milk, or half and half

BREAKFAST CHOOSE...

INSTEAD OF...

100% juice Fruit, fresh or canned in water, juice, or light syrup Low-fat yogurt with less than 30 g sugar/8 oz

Juice drinks

Small whole grain bagels – 3-1/2” or smaller

Regular-sized, refined grain bagels

Small or mini muﬃns – 2-1/2” or smaller

Regular or large muﬃns

Small whole grain bagels or muﬃns, low-fat granola bars

Croissants, doughnuts, sweet rolls, pastries

Toppings of peanut butter, almond butter, lowfat cream cheese, hummus, tub margarine

Butter, full-fat cream cheese, stick margarine

Unsweetened whole grain cereals

Sweetened cereals and refined grain cereals

Whole grain waﬄes or French toast

Waﬄes or French toast made from white bread

Fruits in heavy syrup

Regular high-sugar yogurt

LUNCHES AND DINNERS CHOOSE...

INSTEAD OF...

Salads with lower-fat dressings on the side

Salads with added dressing

Lower-fat, lower sodium salad dressing

Regular salad dressings

Soups made with vegetable puree or non-fat milk or vegetable based soups Whole grain pasta salads with light vinaigrette Sandwiches on whole grain breads

Pasta salads made with mayonnaise Sandwiches on croissants or white bread

Roasted or baked potatoes topped with Greek yogurt/low-fat sour cream or vegetables

High-fat and fried meats, processed meats, poultry with skin, oil-packed or fried fish Baked potatoes with butter, sour cream, and bacon bits or French fries

Roasted, sautéed, or grilled veggies with herbs

Cooked vegetables in cream sauce or butter

Vegetable plate with hummus

Bread basket with butter

Whole grain bread or rolls with olive oil

Croissants or white rolls with butter

Desserts with lower calories: fresh fruit, low-fat ice cream and frozen yogurt, sherbet, sorbet, angel food cake with fruit

Desserts with higher saturated fat and calories: ice cream, cheesecake, pies, cream puﬀs, cake, pastries

Lean meats, poultry, fish, tofu (3g fat/oz)

Soups made with cream or half and half

RECEPTIONS CHOOSE...

INSTEAD OF...

Fresh vegetables, cut up and served with low-fat Tempura or deep fat-fried vegetables or cheese dressing, salsa, or hummus platters Cut up fresh fruit

Fruit tarts, pie, cobbler, pastries

Grilled or broiled chicken skewers without skin

Fried chicken tenders

Miniature meatballs made with poultry

Large meatballs made of red meat, meatballs served in gravy or high-fat sauces

Broiled or poached seafood: shrimp, salmon, scallops, oysters, clams

Deep fat-fried seafood, seafood in high-fat sauces

Miniature pizzas made with whole wheat crust, tomato sauce, part-skim mozzarella cheese (with less cheese), and vegetables

Pizza with pepperoni, Italian sausage, or other high-fat meats and a thick layer of cheese

Vietnamese summer rolls, fresh, not fried

Egg rolls

Whole grain crackers (5g fat or less/serving)

Crackers made with refined flour

“Lite” popcorn (5g fat or less/serving)

Potato chips or tortilla chips

Lower calorie vegetable-based dips (e.g. salsa, hummus, or bean-based dips)

Dips made from regular mayonnaise, sour cream, cream cheese, or cheese sauce

TOOLKIT: NUTRITION

Adapted from University of Minnesota Guidelines

Swappable Items

SNACKS CHOOSE...

INSTEAD OF...

Cut up fruit

Cut up vegetables

Chips

Whole grain crackers (5g fat or less/serving)

Crackers made with refined grains

“Lite” popcorn (5g fat or less/serving)

Potato chips

Plain yogurt with berries

Ice cream bars

Whole grain granola bars (with less than 10g sugar/bar)

Candy

Fruit with yogurt dip

Cupcakes, snack cakes

Vegetables with hummus, low-fat dressing, or salsa

Chips and dip

Fruit cups in water, juice, or light syrup

Pudding cups

Activity Bags... Looking for a way to help families unplug the screens? Here’s an innovative way to support less screen time at home. 1. Create an Alternative to Screen Time Activity Box filled with new and different activities for kids and families. Ideas for what to include:  Floor puzzles  Board games  Activity dice  Snow block makers Include items that your students like but don’t have access to every day. You want to make sure to include desirable items that the students want! 2. Advertise to families and students. Let families know that students may ‘check out’ an Alternative to Screen Time Activity Box for the evening. Consider adding the sentence below to parent newsletters. Attention Families! We have an Alternative to Screen Time Activity Box available to check out overnight! If you’d like to have a screen time free evening, contact_______________________________________. 3. Develop a check out system. Who is responsible for checking it out? The school nurse? The librarian? Front office staff? 4. Keep the box updated with fun and exciting toys!

Reduce Children’s Screen Time Log Print and complete this log to determine how much time you are spending in front of a screen. Help your family do the same. Place the log in an easy location for everyone to use and see, such as near the family television, by the computer, or on the refrigerator. If screen time for you or your family members is less than 2 hours a day, pat yourselves on the back! If it’s 2 hours or more, then check out the Get Moving section to help you reduce your screen time and switch to some physically active alternatives. SAMPLE LOG Name: Billy (age 11)

Week of: 6/6/2005

*Information provided by We Can! We Can! is a collaboration between the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, the Eunice Kennedy Shriver National Institute of Child Health and Human Development, and the National Cancer Institute.

117 SouthMain MainStreet. Street •• Dayton, 45402 • • Tel: 117 South Dayton, Ohio Ohio 45402 Tel:(937) (937)225-4398 531-2033 • •getupmc@phdmc.org Info@getupmc.org •• www.getupmc.org www.getupmc.org

Reduce Children’s Screen Time Log

Facts & Figures About Our TV Habit TV Undermines Family Life Amount of television that the average American watches per day: over 4 hours Percentage of US households with at least one television: 98 Percentage of US households with exactly two TV sets: 35 Percentage of US households with three or more TV sets: 41 Time per day that TV is on in an average US home: 7 hours, 40 minutes ! Percentage of Americans who always or often watch television while think hings u o y t s eating dinner: 40 Make th a list of i Chance that an American falls asleep with the TV on at least up w n do that n... e m three nights a week: 1 in 4 ca ee Co YOU olve a scr Percentage of Americans who say they watch too much TV: 49 â&#x20AC;&#x2122;T inv N Percentage of US households with at least one VCR: 85 O D Number of videos rented daily in the US: 6 million Number of public library items checked out daily: 3 million Number of hours of media consumed daily by the average American in 1998: 11.8 TV Harms Children and Hampers Education Average number of hours per week that American one year-old children watch television: 6 Number of hours recommended by the American Pediatric Association for children two and under: 0 Average time per week that the American child ages 2-17 spends watching television: 19 hours, 40 minutes Time per week that parents spend in meaningful conversation with their children: 38.5 minutes Hours of TV watching per week shown to negatively affect academic achievement: 10 or more Percentage of children ages 8-16 who have a TV in their bedroom: 56 Percentage of those children who usually watch television in their bedroom: 30 Percentages of television-time that children ages 2-7 spend watching alone and unsupervised: 81 Percent of total television-time that children older than 7 spend without their parents: 95 Percentage of children ages 8 and up who have no rules about watching TV: 61 Percentage of parents who would like to limit their childrenâ&#x20AC;&#x2122;s TV watching: 73 Percentage of day care centers that use TV during a typical day: 70 Hours per year the average American youth spends in school: 900 Hours per year the average American youth watches television: 1,023 Percentage of self-professed educational TV that has little or no educational value: 21 Chance that an American parent requires children to do their homework before watching TV: 1 in 12 Percentage of teenagers 13-17 who can name the city where the US Constitution was written (Philadelphia): 25 Percentage of teenagers 13-17 who know where you find the zip code 90210 (Beverly Hills): 75 Average time per day American children spend in front of a screen of some kind: 4 hours, 41 minutes Percentage of 4-6 year-olds who, when asked, would rather watch TV than spend time with their fathers: 54 Percentage of young adults who admit to postponing their bedtime for the internet or TV: 55

TV Promotes Violence Number of violent acts the average American child sees on TV by age 18: 200,000 Number of murders witnessed by children on television by the age 18: 16,000 Percentage of youth violence directly attributable to TV viewing: 10 Percentage of Hollywood executives who believe there is a link between TV violence and real violence: 80 Percentage of Americans who believe TV and movies are responsible for juvenile crime: 73 Percentage of children polled who said they felt “upset” or ‘scared” by violence on television: 91 Percent increase in network news coverage of homicide between 1993 and 1996: 721 Percent reduction in the American homicide rate between 1993 and 1996: 20 Percent increase in number of violent scenes per hour on 10 major channels from 1992 to 1994: 41 Percentage of programs that show the long-term consequences of violence: 16 Percentage of violent programs that emphasize an anti-violence theme: 4 TV Promotes Excessive Commercialism and Sedentary Lifestyles Number of TV commercials viewed by American children a year: 20,000 Age by which children can develop brand loyalty: 2 Number of TV commercials seen by the average American by age 65: 2 million Percentage of toy advertising dollars spent on television commercials in 1997: 92 Percentage of local TV news broadcast time devoted to advertising: 30 Total amount of money spent in 1999 to advertise on broadcast television: $40 billion Net worth of the typical middle-class American household after accounting for debts: less than $10,000 Number of ads aired for “junk-food” during four hours of Saturday morning cartoons: 202 Percentage of American children who were seriously overweight in 1964: 5; 1994: 13 Percentage of young people who report having had no recent physical activity: 14 Factor by which men who watch more than 21 hours of TV a week increase their risk of Type 2 diabetes: 2 Percentage of pediatric diabetes cases that are now Type 2, (adult-onset), not Type 1 (juvenile-onset): 30 TV Squelches Political Awareness Money spent on ads for the major presidential candidates between June 1, 2000 and September 13: $63 million Money spent on issue ads between January 1, 1999 and August 30, 2000: over $342 million Percentage of those which were attack ads: 61 Amount of time broadcasters must provide to candidates free of charge under the 1996 Telecommunications Act: 0 Value of public airwaves allocated to broadcasters at no cost under the 1996 Telecommunications Act: $70 billion Amount spent on lobbying by TV broadcasters and the National Association of Broadcasters in 1996: $4 million Number of network news stories about the environment in 1990: 377; 1996: 113 Percentage of Americans who can name The Three Stooges: 59 Percentage of Americans who can name three Supreme Court Justices: 17

-Adapted from a list created by RealVision, a project of TV-Turnoff Network.

Healthy Sleeping Habits National experts recently surveyed kids about their sleep habits. Here’s what they learned:

70% of kids said they wish they could

get more sleep.

71% of kids said they feel sleepy or very

sleepy when it’s time to wake up for school.

25% of kids said they feel tired at school

every single day.

Five Tips for Bedtime It may be a challenge to make a change to your children’s bedtime routine, but if you stick to it, your efforts will pay off. These ideas will help: Help your child prepare for school the night before by laying out their clothes, backpack, etc. Slow down and set a routine before bed. Make the bedroom a cozy environment where your child wants to be.

is enough? p e le s h c u m w Ho

of sleep umber of hours n ct xa e o n ’s , There rtain age group ce a in s id k l al ests: required by Foundation sugg p e e Sl al n io at but the N sleep s 3 to 5): should ge (a rs le o o h sc Pre hours per night about 11 to 13 need n (ages 5 to 12): re ild h C ge A lo Scho night ours of sleep a h 1 1 to 9 t u o ab of 8.5 to 9.5 hours t as le at d e e n Teens: sleep per night —KidsHealth 2007

Avoid putting a TV in your child’s bedroom; if they already have one, do not let them watch TV in their bedroom at bedtime. Adjust your child’s bedtime if they are not getting enough sleep.

Reduce TV Toolkit Fact Sheet

The American Academy of Pediatrics says:

• Children age 2 and under should not watch any television. • Older children should keep television time, including movies and video games, to less than 2 hours a day.

Why reduce TV time? Early childhood is an important time for children to learn and develop the skills they need to grow up healthy!

• Children age 2 and under should not watch any television. During a child’s first 2 years critical brain development is occurring. TV can get in the way of exploring, learning, and spending time interacting with parents and others. This is an important time for young children to develop the skills they need to grow!

Children need a lot of physical activity every day to be healthy and happy!

• Children who are physically active are less likely to be overweight, are sick less often, do better in school, sleep better, and are less likely to feel sad, depressed, or stressed. • Most children watch more than 20 to 30 hours of television every week, or about 3 to 4 hours a day! Time spent watching TV or using the computer is time they could be playing, riding a bike, or having fun with family or friends. Even quiet play like board games or reading is more active than watching TV. • Being physically active outside of school is more important than ever. Only one in four children has a physical education class at school every day! • The more time a child spends watching TV, the greater the chance he or she has of becoming overweight. Overweight children face many health problems, such as type 2 diabetes, high blood pressure, respiratory (breathing) problems, trouble sleeping, and depression.

Children often eat unhealthy food when watching TV!

• Children often snack on high calorie, high fat, and/or salty foods when watching TV. • Children eat less healthy meals when eating in front of the TV.

Television advertising impacts children’s food choices!

• The average child sees more than 40,000 commercials each year! Most ads targeted at children are for candy, cereal, and fast food. • Food ads children see on TV can pressure them to choose unhealthy foods to eat. Even watching 10 to 30 seconds of food commercials can affect what a child wants to eat! • Children who go grocery shopping with their families often ask for unhealthy foods they see in TV ads. The more TV they watch, the more likely they are to ask for these foods. • Popular TV and movie characters encourage kids to buy and eat unhealthy foods. • Children as young as 14 months of age will imitate what they see on TV.

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

Special Thanks to Alberta Sport, Recreation, Park & Wildlife Foundation

How much TV do your children REALLY watch? Think

How Much TV?

??????

1. Does your child have a TV in his or her own room? A) Yes B) Sometimes C) No

4. Do you talk with your child about what he or she watches on TV? A) Never B) Sometimes C) Always

2. Does your child watch more than 1 to 2 hours of TV per day? A) Always B) Sometimes C) Never

5. Do you set limits on the amount of TV your child watches? A) No B) Sometimes C) Yes

3. Do you have the TV on during meals? A) Always B) Sometimes C) Never

6. Is your family TV on for more than 2 hours a day? A) Yes B) Sometimes C) No

Add up the number of A, B, and Cs you chose. • for each A give yourself 3 points • for each B 2 points • for each C 1 point What is your total score?

Total score

Flip card to see how well you did! Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

The Live Outside the Box Challenge Choose any week and challenge yourself and your family to go “TV FREE.” That’s right, no TV for one full week! Using the log sheet, each day either write or draw the activities that you choose to do instead of watching TV. Record how much time you spend watching TV. You’ll be surprised at how many things you can do and how much fun you can have when you are not watching TV!

Use this log to keep track, and good luck! MON

TV:

TUE

TV:

WED

TV:

THU

TV:

FRI

TV:

SAT

TV:

SUN

TV:

Erase and Reuse! Check out for fun ideas and support for you and your family during TV Turnoff week! Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

*Adapted from Live Outside the Box

about your family’s TV viewing habits. For each of the following questions, circle one answer which best fits your family.

If your score is between 6 and 8

Congratulations! You are doing a great job of keeping your kids healthy by monitoring the type and amount of TV they watch. Check out the list of 50 Alternatives to TV for more ideas!

If your score is between 9 and 12

Good job. You are doing a good job of keeping your kids healthy by monitoring the type and amount of TV they watch. However, there is more you can do! Check out the Strategies for Reducing TV, and try some you think might work for your family.

If your score is 13 and above

Your kids might be watching too much TV, which can be unhealthy for them. Check out the Strategies for Reducing TV, and try some you think might work for your family. Try some of the 50 Alternatives to TV for fun and healthy ideas your kids can do!

The American Academy of Pediatrics says:

â&#x20AC;˘ Children age 2 and under should not watch any television. â&#x20AC;˘ Older children should keep television time, including movies and video games, to less than 2 hours a day. *Adapted from MediaWise

Alternatives to Watching Television

Turning off the television means more time for kids to be active!

50 Ways to Live Outside the Box!

25 Indoor Activities 1. Act out a story 2. Build a fort out of pillows and blankets 3. Have a carpet picnic 4. Play a card game 5. Play a board game 6. Invent a new game and teach it to a friend 7. Play flashlight tag at night 8. Make shadow puppets on the wall 9. Play charades 10. Read a book 11. Dance to your favorite music 12. Color or paint pictures 13. Do Show and Tell with your friends or family 14. Work on a puzzle

15. Play dress-up 16. Have story-time. Either read a story aloud or make up your own story to tell! 17. Sing songs 18. Do an art project 19. Cook dinner together 20. Make a fruit smoothie together 21. Play indoor basketball 22. Play Twister 23. Build an indoor obstacle course 24. Blow up a beach ball and keep bouncing it in the air as long as possible 25. Holiday coming up? Make cards or decorations for it. If not a holiday, make one up!

“Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.”

Family Activities 4 Simple Ideas!

1. Indoor Basketball Who says you can’t play basketball indoors? You’ll need: a wastebasket, lots of paper (can be old paper or newspapers), and masking tape (optional). Use the masking tape to make lines on the floor which mark certain distances from the wastebasket. You can also use other paper or clothes to create a line. Scrunch up the paper for balls. Now it is time to start shooting baskets! Begin at the closest line (the easiest) and try to make a basket by throwing the paper ball into the wastebasket. Work farther back to more difficult lines as you get better at making baskets.

2. Walking Scavenger Hunt Want to make a fun game out of walking around the block with your kids? You don’t need anything except your imagination! Kids love scavenger hunts! As you leave the house for your family walk around the block, give your children a list of things to find. Each scavenger hunt can have different themes, such as “Color” where kids look for a green car, a blue flower, a red door, a black cat, and a white fence. Or try “Size” and look for a big cat and a small cat, a big car and a small car, and a big person and a little person. Have your children think of different themes and things to look for! “Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.”

Alternatives to Watching Television

Turning off the television means more time for kids to be active!

50 Ways to Live Outside the Box!

25 Outdoor Activities 1. Walk to the library and get a book 2. Have a picnic 3. Jump rope 4. Walk around the block with friends 5. Watch the sunset with your family 6. Play Frisbee 7. Fly a kite 8. Organize a scavenger hunt 9. Play basketball with a friend 10. Build an obstacle course 11. Play flag football 12. Do 50 jumping jacks 13. Skip

14. Go skateboarding 15. Play catch with friends 16. Play hopscotch 17. Blow bubbles 18. Draw pictures with sidewalk chalk 19. Play follow the leader 20. Play tag 21. Go to the park 22. Use sidewalk chalk to draw different Hopscotch shapes and JUMP! 23. Play Red Light Green Light 24. Play Simon Says 25. Play Duck Duck Goose

Some of these activities can be done inside, too! On rainy days try numbers 23 to 25 in an open space in your home!

Family Activities 4 Simple Ideas!

3. Obstacle Course This can be indoor or outdoor fun! You can use normal household items to make an obstacle course, such as chairs, pillows, stuffed animals and pots and pans. Set up an obstacle course around your house using any items you choose. Have rules for each item, such as “hop on one foot around the chair” or “walk backwards 6 steps with the pillow balanced on your head” or “play a song using a spoon and a pot.” Have your children think of different challenges they could do at each obstacle.

4. Make and Play With Play Dough 2 cups flour 1 cup salt 2 cups water 2 tablespoons oil 4 teaspoons cream of tartar Can add drops of food coloring if colors are desired Combine all ingredients in a large pot. Heat the ingredients on the stove top for 3 to 4 minutes at medium heat, stirring constantly. The ingredients will start to dry up, and form a ball. Remove from heat and knead the dough for a minute or so. To keep it from becoming dry, store the play dough in a zip-lock bag or container. If it starts to dry out, a little water can be added and kneaded into the play dough.

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

Add fresh grated vegetables.

Add jalapeño peppers before heating.

Bake until cheese melts.

Layer thinly sliced tart apples and grated cheese.

Options:

4. Fold each tortilla in half and fasten with toothpick. Place in baking dish and bake in 350° oven for 5 minutes or until cheese melts.

3. Top cheese with about 2 teaspoons of salsa.

2. Sprinkle about 2 tablespoons of cheese on half of each tortilla.

1. Preheat oven to 350º.

Makes 10 Quesadillas

Quesadillas

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

Options: Use a cooked grain other than rice, such as bulgar wheat, millet or couscous. Instead of soy sauce, use salsa. Instead of 2 eggs, use 1/2 cup firm, crumbled tofu.

4. Mix the eggs with the rice and vegetables, and then sprinkle with soy sauce.

3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs. Add the eggs and scramble until cooked.

2. Reduce heat to medium; add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh.

1. In a large pan, heat oil on medium-high heat. Add onions and rice. Stir and cook until onions are soft, about 5 minutes.

Makes 6 Servings

Quick & Easy Fried Rice

1/2 cup raisins

1 cup apples, chopped 1 cup strawberries, sliced 1 banana, sliced 1 cup vanilla lowfat yogurt 1 cup lowfat granola

Makes 4 Parfaits

Fruit Parfait

Recipes for Children and Families to do Together!

(blackberries, raspberries or strawberries)

2 small (or 1 large) ripe bananas 1 cup frozen berries

2 cups apple or orange juice 1 cup low or non-fat vanilla yogurt

Makes 4 servings

Very Berry Smoothie

Recipes for Children and Families to do Together!

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

Change the flavor of yogurt for a change in taste: raspberry, lemon, peach, plain.

Variations: Use any of the following fruits in place of the ones called for in the recipe: kiwi, orange, pear, pineapple, grapes, other berries, apricot, nectarine, peach, plum.

Using a clear glass, layer ingredients starting with a layer of one fruit, then a layer of another fruit, then the yogurt, then some granola, then another fruit, and top with raisins. Be creative and layer it the way you like.

Makes 4 Parfaits

Fruit Parfait

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

1. Place all ingredients in a blender. 2. Blend for about 20 seconds or until all ingredients are smooth.

Makes 4 Servings

Very Berry Smoothie

Salsa or hot sauce

8 oz. cheddar or jack cheese, grated 10 corn or flour tortillas

Makes 10 Quesadillas

Quesadillas

Recipes for Children and Families to do Together!

1 cup cooked poultry, fish or meat (optional) 2 eggs, lightly beaten 1 tablespoon soy sauce

3 cups cooked brown or white rice 1â&#x20AC;&#x201D;10 oz. package frozen mixed vegetables or 2 cups fresh vegetables, chopped

2 teaspoons vegetable oil 1 small onion, finely chopped

Makes 6 Servings

Quick & Easy Fried Rice

Recipes for Children and Families to do Together!

Strategies to Reduce Television Viewing in Your Home • Turn TV off during meals. Meals are a great time for conversation. • Instead of TV, listen to your favorite music or the radio.

Remember, the American Academy of Pediatrics says: JUST TURN THE TV OFF

• Children age 2 and under should not watch any television. • Older children should keep television time, including movies and video games, to less than 2 hours a day.

• Set TV limits for your children. Allow them 2 hours or less of quality television a day. • At the beginning of the week, give them the TV Guide and together pick out the specific programs they want to watch that week – no more than 2 hours of television, including movies and video games, each day. • Make certain days of the week “TV-free” days. Try no TV on school nights or no TV on Tuesdays. • Rather than let your children just “watch TV,” ask them specifically what program they will be watching. When the TV show is over encourage them to do something else. • Have your children complete their homework and chores before watching TV. • Explain your rules in simple, concrete, and positive words. Instead of saying “You can’t watch TV,” try “Let’s turn off the TV so we can…” • You don’t have to stop watching TV all at once. Try watching a little less each day.

SET LIMITS

• Children age 2 and under should not watch any television. • Older children should keep television time, including movies and video games, to less than 2 hours a day.

Remember, the American Academy of Pediatrics says: JUST TURN THE TV OFF

• Turn TV off during meals. Meals are a great time for conversation. • Instead of TV, listen to your favorite music or the radio.

Strategies to Reduce Television Viewing in Your Home Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

WHAT IF YOUR KIDS SAY THEY ARE BORED?

• Don’t worry if your children say “I’m bored!” For children, being bored often leads to creativity. It may take a little while, but they will find ways to entertain themselves! • When your children say they are bored: Start an “Idea Box” full of different activities your family can do instead of watch TV. Have your children decorate the box, and whenever you think of a good idea write it on a slip of paper and place it in the box. Whenever your children say they are bored, send them running to the box for a new activity. Put both family activities and activities your children can do on their own. • Make a box of “Fun Questions” and choose one for the entire family to answer at each mealtime. For example, “If I could be any animal, what animal would I be and why?”

PUT THE TV WHERE YOU HAVE CONTROL OVER IT

• DO NOT HAVE A TV IN YOUR CHILD’S BEDROOM. This is the most important thing you can do. Even if your child has a TV in the bedroom now, you can remove it! It is hard to monitor what TV or how much TV your child is watching. It keeps kids away from family activities and distracts them from homework, thinking, reading, and sleeping. • Move the TV away from the family room. TV is less tempting when it is not in the main family room.

SHOW YOUR CHILDREN HOW FUN LIVING OUTSIDE THE BOX IS!

• Instead of using the TV as a babysitter, try encouraging your kids to do other activities on their own. Think about how careful you are when you choose someone to baby-sit your children—watching too much TV can be dangerous for your kids. • Try to watch TV with your children and to talk with them about what you are watching. You are showing that you care about them and about what they watch. • Set an example for your kids. Let them see YOU turn off the TV. Then invite them to join you in some activity! • Don’t let TV take away time from what is important: time for family to talk with each other, play together, read together, or to think and imagine about the world.

Made possible by funding from Public Health - Seattle & King County and the U.S. Department of Health and Human Services.

Promote Healthy Viewing Habits Here are some tips you can use to help your child develop positive TV and computer habits. Keep televisions, DVD players, video games, and computers out of your child’s bedroom. Set family guidelines for age-appropriate shows. Set limits on the amount of time your child spends in front of a screen. Less than two hours a day is recommended. Help your child plan television-viewing and computer-playing in advance. Make a list of fun activities to do instead of being in front of a screen. Keep books, magazines, and board games easily available.

to school) ed lat re ot (n e us r te pu m co d an Limit TV to 2 hours or less a day. Try some of these screen-time alternatives:

• Play outside. sical instrument. • Learn to play the guitar or other mu • Go to a local school sporting event. • Write a letter. Start seedlings indoors. • Plant a flower or vegetable garden. • Play hopscotch. • Read a book.

School Vacation! What to do? Try some of these health-oriented, fun activities. Name: _________________________ Vacation Dates:____________________

ity Circle each activ . when completed ny Complete as ma as you can!

Build a snowman

Drink a glass of water

Do 25 jumping jacks

Have a fruit smoothie

Build a snow fort

Have 2 vegetables with dinner

Dance to music

Try a new kind of fruit

Play outdoors

Have 2 fruits with breakfast

Play football in the snow

Do a jigsaw puzzle

Jump rope or skip

Play a board game

Go to a sporting event

Create a skit or play

Put veggies on your pizza

Strike a yoga pose

No TV all day

Build a fort

Write a letter

Eat a banana with peanut butter

Make a card for someone special

Physical activity (your choice)

Eat celery & carrots with dip

Help make dinner

Go sledding Go for a walk Play cards Play baseball Go swimming Go bowling Go roller skating Go on a hike

Screen Time lean Time vs

in front of a screen using entertainment media

AG E

8–10

G RO U P

11–14

15–18

Instead they could...

Children ages 8–10 spend about

6 hours a day

Do you know how much entertainment screen time kids get? Time in front of a screen is time kids aren't active. See how much screen time kids of different ages get and tips for healthier activities.

Play a game of basketball

Nearly

and still have time to... walk the dog

and...

of these are spent watching television

dance to their favorite songs

and... jump rope

and... ride their bike

How can parents help?

1 have 1 hour of Ensure kids

physical activity each day.

2 screen time to

Limit kids’ total no more than 1–2 hours per day.

Remove TV sets from your child’s bedroom.

4 that include both physical

Encourage other types of fun and social activities, like joining a sports team or club.

FO R MO R E I N FO R M ATI O N , V I S IT

MakingHealthEasier.org/GetMoving

Screen Time lean Time vs

in front of a screen using entertainment media

AGE

8–10

GROU P

11–14

15–18

Instead they could...

youth ages 11–14 spend nearly

9 hours a day

Do you know how much entertainment screen time kids get? Time in front of a screen is time kids aren't active. See how much screen time kids of different ages get and tips for healthier activities.

Play a game of basketball

Nearly

and still have time to... walk the dog

and...

of these are spent watching television

dance to their favorite songs

and... skateboard

and... ride their bike

How can parents help?

Ensure kids have 1 hour of physical activity each day.

Limit kids’ total screen time to no more than 1–2 hours per day.

Remove TV sets from your child’s bedroom.

Encourage other types of fun that include both physical and social activities, like joining a sports team or club.

FO R MO R E I N FO R M ATI O N , V I S IT

MakingHealthEasier.org/GetMoving

Step Away from the Screen! Ways to Shake Up Your Routine It’s hard to cut back on screen time when you’re used to turning to the TV or computer for entertainment; we know! Here are some great ways to figure out other things and other ways you can spend your free time. Good luck! Mom! Dad! I’m bored… What parents can do when they hear this - instead of turning on the TV or computer: Role model, role model, role model. Don’t use the TV or computer excessively. Let your kids see you turn off the TV and turn to them for a fun activity! Do not put a TV or computer in your child’s bedroom. It’s too tempting! Start a list of things that you and your family can do together that doesn’t involve a screen — tack it to a bulletin board or stick it on your fridge where you can see it easily (and add to as ideas come). Make certain days or times screen-free e.g. no TV or video games on school nights, or “No TV Tuesday”. Discuss and enforce your rules around screen time. Set limits and stick to them! Talk about it in a positive way. Instead of “turn off the TV,” say “instead of watching TV right now, let’s go on a nature hike.” Offer fun options instead of just saying no. When the TV is on, sit down and watch with your kids. Talk to them about the shows they like. Schedule shows to watch that the whole family will enjoy! Remember: boredom most often leads to creativity. Stick with it and see what great things come from limiting screen time to two hours or less!

reen Time: Sc to es iv at n er lt A Some Indoor e kids DJ th favorite music; let ur yo to ce an D  r obstacle course  Set up an indoo can aloft as long as you n o lo al b a p ee K  art project  Create a family y it new game and pla a ne yo er ev h ac  Te

reen Time: c S to s e v ti a n Alter Some Outdoor nt scavenger hu ighborhood e n a e iz n a rg  O mily lk with your fa a w a e k a T  playground st re a e n e th bike to  Ride your mily nds and/or fa ie fr h it w h tc  Play ca do jacks you can g in p m ju y n a m  See how

Step Away from the Screen! Shake Up Your Routine! Adapted from the LIVE OUTSIDE THE BOX Toolkit from the King County Overweight Prevention Initiative

Take Control of TV and Other Screen Time American children spend as much time watching TV as they spend in school or doing any other activity besides sleep. Watching television occupies many kids for several hours each day, and can result in less physical activity, more overeating, and a higher risk for becoming overweight. Why? Because watching TV means being inactive while viewing, snacking more, and getting exposed to lots of advertising for high fat, high sugar foods. Kids who watch several hours of television each day are very vulnerable to the effects of violent content. And school performance can suffer if TV viewing gets in the way of times spent on activities such as reading and homework. Setting limits on kids’ TV time is important for their health and development now, and as they grow into adulthood.

Suggested Rules to Live By: 2 hours/day or less* of total screen time—TV, non-school related computer, and video games No TV during meal times No TV during homework No television sets in any bedrooms No eating while watching TV No surfing—watch favorite shows only Limit viewing to specific days/ times *American Academy of Pediatrics

Tips for Success: Use Technology: Screening devices (like TiVo) can remove advertising, and allow you to view TV programs in less time. Be a good role model: Keep a check on your own TV viewing habits...kids will take their cues from you. Endure kids’ complaints: This may be a parent’s biggest challenge. Stick it out! Help kids deal with boredom: Be prepared to suggest other activities. Over time, kids will learn to entertain themselves.

What can kids do instead? Keeping kids busy with positive activities can be a challenge, but you may find many resources once you begin to look. Check into local sports and recreation programs that are offered after school and on weekends. Some programs are offered free through schools or town government, and many offer scholarships. Provided by the Prevention Research Center at Harvard School of Public Health.

GETUPMC.ORG

3. Spreading the Word

Sample Parent Letter & Permission Slip Dear Parent, On _______________, your child’s class will be participating in Screen-Free Week. Screen-Free Week is a nationwide event sponsored by Campaign for a Commercial-Free Childhood and celebrated by schools, families, and other civic and community groups each year. During Screen-Free Week, millions of children and adults pledge to spend seven days screen-free. Instead of watching TV or playing video games, they tend to read, play, think, create, get physically active, and spend more time with friends and family. Studies show that children who watch less TV are more likely to read well and to be physically fit. Turning off screens also allows for more family time. Each week, American children spend more time in front of a screen than they do in school! Screen-Free Week is a great way to jump-start our kids into more reading, learning, and active play. It’s also a lot of fun! Many parents choose to join their children in forgoing screen-based entertainment all week long and engaging in other fun activities. This kind of support is the best thing you can do to ensure that your child will have a successful and beneficial experience. Please ask me if you would like more information about the effects of excessive screen time for children and about Screen-Free Week. You can also learn more by visiting www.screenfree.org. Please return the permission slip below to let me know if your child will be participating. Sincerely,

Permission Slip Screen-Free Week Student’s Name: Teacher’s Name: Please check the appropriate box(es): ___ Our whole family will participate in Screen-Free Week, scheduled for ___________. ___ Let me know how I can support the group effort! ___ Just our child will be participating. We will help him/her complete the program. ___ Thanks, but we will not participate this year. 32

www.screenfree.org

3. Spreading the Word

SAMPLE PRESS RELEASE

Sample press release is available online at www.commercialfreechildhood.org/screenfreeweek/downloads.htm so you can customize it for your Screen-Free Week. Insert Today’s Date Contact: (Your name, phone # and email)

FOR IMMEDIATE RELEASE

(Name of your school, organization, etc.) Going Screen-Free (dates)! Millions Will Participate in Annual Turnoff (NAME OF YOUR SCHOOL, ORGANIZATION, ETC.) will join thousands of schools, libraries, and community groups nationwide in a coordinated effort to encourage millions of Americans to turn off televisions, computers, and video games for seven days and turn on the world around them. Screen-Free Week is a chance for children to read, play, think, create, be more physically active, and to spend more time with friends and family. “Screen-Free Week is a much needed respite from the screen media dominating the lives of so many children” said (INSERT YOUR NAME). “Now, more than ever, it’s imperative that we help children discover the joys of life beyond screens.” On average, preschool children spend over four and a half hours a day consuming screen media, while older children spend over seven hours a day including multitasking. Excessive screen time is linked to a number of problems for children, including childhood obesity, poor school performance, and problems with attention span. Screen-Free Week (formerly TV-Turnoff) is coordinated by the Campaign for a Commercial-Free Childhood, a national advocacy organization devoted to reducing the impact of commercialism on children. Since the Week’s founding in 1994, it has been celebrated by millions of children and their families worldwide. For more information, visit www.screenfree.org.

Presented by Campaign for a Commercial-Free Childhood

5. Screen-Free Week is Here!

101 Screen-Free Activities

At Home 1. Listen to the radio. 2. Write an article or story. 3. Paint a picture, a mural or a room. 4. Write to the President, your Representative, or Senators. 5. Read a book. Read to someone else. 6. Learn to change the oil or tire on a car. Fix something. 7. Write a letter to a friend or relative. 8. Make cookies, bread or jam and share with a neighbor. 9. Read magazines or newspapers. Swap them with friends. 10. Go through your closets and donate items to Goodwill, the Salvation Army, or a local rummage sale. Have a garage sale. 11. Start a diary/journal. 12. Play cards. 13. Make crafts to give as gifts. Try a new craft.

www.screenfree.org

14. Do a crossword puzzle or play Sudoku. 15. Save money: cancel your cable TV! 16. Learn about a different culture. Have an international dinner.

Outdoors 29. Learn about native trees and flowers in your area. 30. Plan a picnic or barbecue. 31. Go bird watching. Learn the names of local birds.

17. Teach a child some of your favorite childhood games.

32. Walk the dog. Wash the dog.

18. Study sign language.

33. Plant a garden. Work in your garden.

19. Write a letter to your favorite author. 20. Cook dinner with friends or family. 21. Make cards for holidays or birthdays. 22. Play chess, bridge, or checkers. 23. Play charades. 24. Have a cup of coffee and a conversation. 25. Repair or refinish a piece of furniture. 26. Make a wooden flower box. 27. Wake up early and make pancakes. 28. Read a favorite poem. Read poems by poets new to you.

34. Take a nature hike. 35. Feed fish or birds. 36. Watch the night sky through binoculars and identify different constellations. Observe the moon. 37. Learn to use a compass. 38. Take photographs and then organize them into an album. 39. Do yard work. 40. Go camping. 41. Take an early morning walk. 42. Climb a tree. 43. Watch a sunset; watch the sunrise with a friend.

5. Screen-Free Week is Here!

Around Town 44. Attend a community concert. Listen to a local band. 45. Visit the library. Borrow some books. 46. Visit a local bookstore. 47. Visit the zoo. 48. Visit the countryside or town. Travel by bus or train.

64. Play Frisbee. 65. Workout.

83. Organize a neighborhood scavenger hunt.

66. Go dancing. Take a dance class.

84. Play board games with family and friends.

In Your Community

85. Clean up or redecorate your room.

67. Organize a community clean-up or volunteer for charity.

86. Make puppets out of old socks and have a puppet show.

69. Join a choir. Sing!

87. Write a play with friends. Perform it at a nursing home.

49. Attend a religious service.

70. Start a bowling team.

88. Construct a kite. Fly it.

50. Walk to work or school. 51. Attend a live sports event.

71. Visit and get to know your neighbors.

89. Go on a family trip or historical excursion.

52. Look for treasures at a yard sale.

72. Start a fiction or public policy book group.

90. If itâ&#x20AC;&#x2122;s snowing, go sledding or make a snowman.

53. Try out for a play. Attend a play.

With the Kids

91. Create a collage out of old magazine pictures.

54. Collect recycling and drop it off at a recycling center.

73. Make paper bag costumes and have a parade.

55. Learn to play a musical instrument.

74. Design a poster for Screen- Free Week.

56. Go to a museum.

75. Discover your community center or local park activities.

On the Move 57. Go roller skating or ice skating.

68. Become a tutor.

92. Shoot hoops with friends. Play a round of H.O.R.S.E. 93. Make a friendship bracelet. 94. Create a cookbook with all your favorite recipes. 95. Tell stories around a campfire.

76. Blow bubbles.

96. Plan a slumber party.

77. Draw family portraits.

97. Bake cakes or cookies and invite friends for a tea party.

58. Go swimming. Join a community swim team.

78. Build a fort in the living room and camp out.

59. Start a community group that walks, runs or bikes.

79. Research your family history. Make a family tree.

60. Organize a game of touch football, baseball, or softball in the local park.

80. Invent a new game and teach it to your friends.

99. Write a letter to your grandparents. Make a special card.

81. Make a sign to tape across the TV during Screen-Free Week.

00. Create sidewalk art 1 with chalk.

61. Go for a bicycle ride. 62. Learn yoga. 63. Play soccer, softball or volleyball.

82. Play hopscotch, hide & seek, or freeze-tag.

98. Construct a miniature boat and float it on water.

101. Everyone! Have a huge party to celebrate a Screen-Free Week!

Presented by Campaign for a Commercial-Free Childhood

5. Screen-Free Week is Here!

More Screen-Free Ideas for Home and School Many of these activities can be adapted for older or younger children Make Your Own Playdough: PLAYDOUGH RECIPE 1 cup flour 1 tbsp. oil 1 cup water 1/2 cup salt 2 tsp. cream of tartar food coloring • Mix ingredients in saucepan. • Cook on low heat. Stir constantly until playdough pulls away from sides of pan. • Scoop playdough onto wax paper. Knead until smooth. • Store in airtight container. Block Building Party: Host a block party and build with your friends using blocks, boxes, or other materials. You can even choose a theme for everyone to contribute to: build a city, an amusement park, an airport, etc… Marching Band: Use recycled materials to make your own drums, shakers, horns and more. Have a parade around your house, yard or neighborhood. Put on a Play: Act out your favorite folk and fairy tales, or make up stories of your own to present.

www.screenfree.org

Have a Puppet Show: Make sock puppets, finger puppets or stick puppets and create your own puppet show. Invite friends to help you or to be your audience for a performance. Start a Garden: Plant seeds to start indoors if it is too cold to plant outside where you live. Paint the Town: Fun for all ages! Use Sidewalk Chalk to write Screen-Free Week messages on your sidewalk, play hopscotch, or just draw to your heart’s content. Enjoy Free Books: Visit your public library and stock up on books (remember, many libraries also have free museum passes available for loan). Or, host a book swap party for your friends. Be a Poet: Celebrate poetry during ScreenFree Week by reading, writing, and reciting poetry with friends. Many people know Shel Silverstein and Jack Perlusky, but there are lots of great poetry books for kids. Talk to your local librarians and people at your local bookstore for suggestions. Make up your own poems and have a poetry slam. Host a Potluck: Involve children in planning and making one course for a potluck dinner for your school or neighborhood. For variety, have an international potluck where guests bring food celebrating their heritage.

SFW Art and Stories, CCFC, 89 South Street Suite 403, Boston, MA 02111 â&#x20AC;˘ Email: ccfc@commercialfreechildhood.org

Mail or email your art or story to CCFC for a chance to be published on our website.

Draw a picture or write a story about the most fun thing you did during Screen-Free Week

Fun Ways to Be Physically Active Being a kid and being active is fun! Think of all the ways you like to be active in school, home, on vacation, at a friend’s house, with your family. Getting an hour of physical activity a day is not a problem when you take advantage of all the ways you can be active and have fun. Here are some things you probably already enjoy that count as physical activity. Do you do any of these? Check the box if you do to remind you what you like when you feel like you’re out of ideas. Ride your bike

Practice karate

Walk to school

Play hopscotch

Go out at recess and play

Go swimming

Skateboard with your friends

Play tennis

Play basketball

Go to the park

Jump rope

Play softball, or baseball

Dance with your friends

Play soccer or kickball

Walk the dog

Play catch with a ball or a frisbee

Take a hike in your neighborhood

Take a dance or gymnastics class

Come up with a game plan for getting your at least one hour of physical activity every day. Write down some activities you like to do (consult the list above if you can’t come up with anything!); decide how many minutes you’ll spend on each NAME OF ACTIVITY

# OF MINUTES

Get up! Get out! Get at least an hour of physical activity. Make sure it’s fun!

Energizers for Grades K-2 Name of Activity: Grade Level: Formation: Equipment:

Inches, Feet and Yards, Oh My! 1-4 Students line up around the perimeter of the room or stand at desks. None

Rules/Directions:

1. Have students start with feet side by side and move one set of toes ahead of the other set of toes to represent inches or “small”. 2. Have students place one foot in front of the other to represent feet or “medium”. 3. Have students take one giant step forward or backward to represent yards or “large”. 4. Call out different measurements: Example – Move forward 2 feet, back 5 inches, sideways 1 yard. 5. Have all students move in the same direction.

Variations:

1. Add directions (right, left, forward, back). 2. Use the metric system.

Energizers for Grades K-2 Name of Activity:

Grade Level: Formation: Equipment:

Heart Smart

2-5 Standing at desks None

Rules/Directions:

1. Teacher will discuss the heart:

Where it is located? Left side of the chest. What size is it? Size of a fist. Function? Deliver blood to the body. What strengthens the heart? Jumping, swimming, jogging. (Students will act out each activity) What weakens the heart? Inactivity, smoking, unhealthy diet.

2. Teacher calls out a habit that strengthens or weakens the heart. 3. If the habit strengthens the heart, students will respond by jumping. 4. If the habit weakens the heart, students will respond by falling down or squatting. Riding a bike – jump Eating 4 pepperoni pizzas – fall Walking your dog – jump Smoking cigarettes – fall Never going outside to play and watching TV all the time – fall Dancing with your friends – jump Skating – jump Never eating fruits/vegetables – fall Riding a scooter – jump Shooting baskets – jump Playing PlayStation – fall Eating fast food – fall Raking the leaves - jump Washing the car – jump Taking the stairs – jump Taking the elevator – fall Swimming – jump Eating potato chips and Twinkies – fall

Suggestion:

1. Have students think of their own habits.

Energizers we re de ve lope d by:

I n pa rtne rs hip with:

Energizers for Grades K-2 Name of Activity: Grade Level: Formation: Equipment:

As If K-3 Standing at desks None

Rules/Directions:

1. Teacher reads sentence to class: Jog in place as if a big scary bear is chasing you Walk forward as if youâ&#x20AC;&#x203A;re walking through chocolate pudding Jump in place as if you are popcorn popping Reach up as if grabbing balloons out of the air March in place and play the drums as if you are in a marching band Paint as if the paint brush is attached to your head Swim as if you are in a giant pool of Jell-O Move your feet on the floor as if you are ice skating Shake your body as if you are a wet dog 2. Students act out each sentence for 20 â&#x20AC;&#x201C; 30 seconds. 3. Students may create their own sentences for additional activities.

Suggestion:

1. Use a tree map for children to generate additional action words.

Energizers for Grades K-2 Name of Activity: Grade Level: Formation: Equipment:

Stop and Scribble 2-5 Standing at desks with partners Piece of paper and pencil for every 2 students

Rules/Directions:

1. Teacher calls out physical activity: Jumping Twisting Jogging Jumping jacks Hopping Knee lifts Playing air guitar Marching 2. Students begin activity and continue until the teacher calls out a spelling word. 3. Students freeze and partners work together to try to spell the word correctly on a piece of paper. 4. After 10 to 15 seconds, teacher calls out new activity. 5. Continue until all spelling words are used. 6. As students cool down, teacher will write correct spelling on board and students will check their work. 7. Variation: Same activity using sidewalk chalk instead of paper and pencil (outside).

Suggestion:

1. Use this activity to review spelling words â&#x20AC;&#x201C; itâ&#x20AC;&#x203A;s great.

Encourage at least an hour of daily physical activityâ&#x20AC;Śfor kids and adults!

Make snow angels

Park the car at the end of the parking lot

Take the stairs

Play Frisbee

Jump rope

Turn on music and dance

Take a bike ride (remember to wear your helmet)

Play tag

Play with your pet

Take a walk with your family

Let Physical Activity be Free and Fun!

Move An Hour Every Day!

Get Upâ&#x20AC;&#x2122;s Rules

Physical Activity Breaks

Designed for activities at desks or round tables where space is limited.

Have a Seat Stand up and pull your chair away from the table. Stand in front of your chair. Sit…Stand…Sit…Stand and repeat 5-6 times. Sit half way down…Stand…Sit half way down and hold for 10 seconds…Stand. Sit…Lift 2 inches up…hold 10 seconds…Stand Barely Sit (“brush” touch)…Stand….Repeat 10-12 times

Apple Picking Walk (in place) to the imaginary apple orchard, wave to the farmers as you go by. Climb the imaginary ladder on the tree. Knees up high. Reach arms to the tallest branches where the best apples are. Reach high and pick the apples. Reach low and put them in your basket. Repeat several times to get a lot of apples. Carrying the imaginary heavy basket full of apples, walk briskly back to the house. Sit down and eat an apple to help you reach your 5 A Day.

Hugging Earth Stand and reach both arms in front of you. Now, alternate pushing one and then the other. Push the imaginary doors open. Feel your shoulder blades open as you really reach and push. Now, clasp hands together and hold them far away from your chest Bend your elbows slightly as if you are holding a beach ball. Imagine that your beach ball is planet Earth. Now touch the north pole with your nose, stretching the back of your neck. Again, open your shoulder blades.

Titanic Stand at the bow of the ship with your arms out wide to each side. Feel the wind in your hair as you look to the horizon. Place your hands on your low back squeeze your elbows towards each other. If you can, interlace hands behind you. Open your chest and stand tall. If you choose (not everyone is able)â&#x20AC;Ślift your arms upward and really stretch. Continue to stand tall as you breathe the salty sea air.

Writing Lesson Stand and push your chair in towards the table. Stand away from the table and chair. Pretend you have a pencil stuck to your waist. Using your waist, write your name with the imaginary pencil. Repeat using your arms, hips, head or other body part. Now, using one leg at a time write your name with the imaginary pencil (requires balance).

Helping Hands Turn sideways with your left hip against the table. Place your hands on the shoulders of the person in front of you. Give them a shoulder massage! Ahhhhhhhâ&#x20AC;Ś.. I hope you did a good job because now turn around. Switch!

Take Time! Physical Activity and Nutrition Program Contact: Amy Root, USM/Muskie School www.maine-nutrition.org

15 Simple Ways to Get Moving 1. Spread paper plates on the ground. Pretend they are rocks in a stream. Get from one side to the other without stepping in the stream.

2. Work on moving in different ways- go outside and practice walking, running, galloping, skipping, jumping and hopping.

Use these simple 15 outdoor activities to get your children moving. The activities listed only require you, your child, and your imagination. Did You Know? Physical activity for young children is an important component of early brain development and learning.

When adults model and teach the importance of physical activity, young children are more likely to adopt a lifetime of healthful practices and behaviors.

3. Time to march! Pretend to have your favorite instrument and march as you play. Can someone guess what instrument you are playing? Bring real instruments outside and march in a band with friends.

4. Rainbow Run- talk about the colors of the rainbow as you name colors, run & touch 3 things that are that color.

5. Go for a walk- breath in the air as you swing your arms and hold your head high. 6. Take a walk; first go in straight lines, then curvy lines, and then try walking backwards.

7. Get outside and practice running. When you are running work on pumping your arms front and back and moving in a straight line.

8. Set up an obstacle course using things to jump over, go around, and even under. See how fast you can do it.

9. Find an open space and work on rolling in different waysâ&#x20AC;Ślong, straight body and a curled up small body. Rolling down a hill is fun! 10. Blow bubbles outdoors. Chase and catch the bubble before it pops.

11. Pretend you are at a zoo. Identify an animal- move and sound like that animal.

12. Pretend to be a growing flower. First you are a tiny seed in the ground and then grow into a big flower.

13. Pretend to be a balloon â&#x20AC;&#x201C; first without air, being blown up, floating around, and then being popped.

14. Motions of the weather- use your body to pretend to be different types of weather. Rain, wind, thunder, snowâ&#x20AC;Śget creative.

15. Pretend to move like different foods- melt like a popsicle or pop like popcorn.

Outdoor Play Benefits “I like to play indoors better ‘cause that’s where all the electric outlets are.” - A 4th Grader in San Diego, quoted in Last Child in the Woods by Richard Louv

Focus On Fun: Invite parents to Outdoor Play Timeshare HSBS activity ideas & resources Host a healthy picnic Rake leaves, plant flowers, or roll down a hill Create a painted rock garden Hop like bunnies, jump like frogs & slither like snakes Plan a Nature Walk! Check out Nature Explore’s Families’ Club Kit for easy to use age appropriate activities, at www.arborday.org

Many of us remember the phrase, “Go outside and play!” from childhood, but children today spend less time playing outdoors than any previous generation (Clements, 2004; Hofferth and Curtin, 2006). Free play and discretionary time has declined more than 9 hours a week over the last 25 years. A new Nielson Company Report indicates that children ages two-five years old now spend more than 32 hours a week on average in front of a TV screen. According to the Keiser Family Foundation, the amount of screen time only increases with age, with school-aged children spending 6.5 hours a day on electronic media. The percentage of preschool children who are overweight more than tripled between 1971 and 2009, exploding from 5.8% in 1971 to 18.4% in 2009 (Odgen et al, 2007; Anderson, 2009). Six out of ten of these preschoolers will continue to be overweight or obese at age 12 (NICHD, 2006). The situation is so severe that this generation of children’s life span is predicted to be shorter than that of their parents. Tap into the benefits of outdoor play! Encouraging children to get outside, get moving, and connect with the natural world are all ways to reverse childhood obesity rates. But, the benefits don’t stop there. Kids who play outside are happier, healthier, and stronger! According to research (Fjortoft 2004; Burdette and Whitaker 2005), children who play outdoors regularly:      

Become fitter and leaner Develop stronger immune systems Have more active imaginations Have lower stress levels Play more creatively Have greater respect for themselves and others

Time spent outdoors is also the best way to get vitamin D. According to the journal Pediatrics, 70% of American kids are not getting enough vitamin D, which can lead to a host of health issues. Time spent outdoors is also shown to reduce myopia (near sightedness) in children (Optometry and Vision Science, 2008).

Outdoor play – it’s not just FUN, it’s good for you!

Try water and low fat milk instead of soda and drinks with lots of sugar.

Drink less sugar.

Drink Your Milk Did you knowâ&#x20AC;Ś? Children, ages 4-8 years, should be consuming three 8-ounce glasses of milk or other dairy each day.

24 How many ounces of milk is that per day? __________ 168 How many ounces of milk is that per week? __________ Children, ages 9-18 years, should be consuming four and a half, 8-ounce glasses of milk or other dairy each day.

36 How many ounces of milk is that per day? __________ 252 How many ounces of milk is that per week? __________

Drink Your Milk Did you knowâ&#x20AC;Ś? Children, ages 4-8 years, should be consuming three 8-ounce glasses of milk or other dairy each day.

How many ounces of milk is that per day? __________ How many ounces of milk is that per week? __________

Children, ages 9-18 years, should be consuming four and a half, 8-ounce glasses of milk or other dairy each day.

How many ounces of milk is that per day? __________ How many ounces of milk is that per week? __________

Have a Drink Plan On average, how often do you drink sugar-sweetened beverages? Examples: soda, fruit punch, sports drinks, or other sugared drinks _____ Daily

_____ Once a week

_____ 3 times a week

_____ Only at special events

Should it be an everyday choice or an occasional treat?

What other drinks do you enjoy instead of soda?

Revisit question one in a month to see if youâ&#x20AC;&#x2122;ve made any changes!

Make-Your-Own Sugar Bottle Display Get Up! has discovered the power of our Sugar Bottle Display; making your own is a great classroom activity. This is one of the best ways to graphically show how much sugar is in some of the most consumed beverages—you’ll be surprised. This is a tool that can be used to help students and staff to make smart beverage choices. Directions to Make-Your-Own Sugar Bottle Display

Supplies: Bottles of your favorite beverages—refer to the table on the next page for suggestions. Bag of White Sugar Teaspoons Funnels Directions: 1. Empty, wash and completely dry bottles—keep the labels on the bottles. Tip: Bottles take at least 24 hours to dry completely. 2. Find the Nutrition Facts box on the bottle label. 3. Take note of serving size (many bottles contain two or more servings —

something to think about!)

Tip: Make sure to pay attention to the information listed Per Bottle. 4. Record how many grams of sugar are in a bottle. (Continued on page 2)

5. Figure out how many teaspoons of sugar are in each bottle by dividing the grams of sugar by 4.2 (number of grams of sugar in a teaspoon.) Serving size: 1 bottle Sugars=48g

6. 7. 8. 9.

Amount of sugar to put in bottle=11 teaspoons. Put funnel into mouth of bottle and put in computed amount of sugar. Replace cap. Screw on tight! Make a chart like the one below corresponding to the drinks you chose. Display in your school so students and staff can see how much sugar is in some of their favorite drinks. Other ideas: Take a photo of your display and use along with chart and hand-outs from the AN binder to make a bulletin board. Make a game out of it by having people guess how many teaspoons of sugar are in their favorite drinks and give the winners a 5-2-1-AN approved prize! Have a poster contest around sugar-sweetened beverages.

Common Drink Choices

Drink Mountain Dew® Coca-Cola® Classic Dunkin’ Donuts Strawberry Fruit Coolata® Sprite® Monster Energy® Drink Arizona® Green Tea & Honey Minute Maid® 100% Apple Juice Glaceau Vitamin Water® Gatorade™ Starbucks Bottled Frappuccino® Poland Spring® Water

Size 20 oz 20 oz

Total Calories 275 cal 250 cal

Sugar Grams 78 g 65 g

Teaspoons Sugar 18 15

16 oz 20 oz 16 oz 20 oz 10 oz 20 oz 20 oz 9.5 oz 20 oz

290 cal 250 cal 200 cal 210 cal 140 cal 125 cal 130 cal 200 cal 0 cal

65 g 65 g 54 g 51 g 32 g 32.5 g 34 g 32 g 0g

15 15 13 12 8 8 8 8 0

How Much Sugar Do You Drink? Consider how frequently you or your child enjoy these beverages and what nutrition, if any, they get from it.

Common Drink Choices Drink

Arizona® Green Tea & Honey Coca-Cola® Classic Dole® 100% Apple Juice Dunkin’ Donuts Strawberry Fruit Coolata® Gatorade™ Glaceau Vitamin Water® Monster Energy® Drink Mountain Dew® Poland Spring® Water Sprite® Starbucks Bottled Frappuccino®

Size

Total Calories

20 oz 20 oz 15.2 oz

210 cal 250 cal 220 cal

16 oz 20 oz 20 oz 16 oz 20 oz 20 oz 20 oz 9.5 oz

290 cal 130 cal 125 cal 200 cal 275 cal 0 cal 250 cal 200 cal

Sugar Teaspoons Grams Sugar

51 g 65 g 48 g

12 15 11

65 g 34 g 32.5 g 54 g 78 g 0g 65 g 32 g

15 8 8 13 18 0 15 8

Tips to make cutting back on sugary drinks easier: Cut back slowly Don’t replace soda with other sugar-sweetened beverages, such as juice and sports drinks Remember, water is the best drink when you are thirsty Make low fat milk and water the drink of choice

Water Is Fuel for Your Body Ever wonder why you need water? Like food, water acts like fuel in your body and helps your body function. To keep your body running smoothly, drink plenty of water throughout the day. Children who eat healthy, drink enough water, and sleep well at night will have energy for all their sports and activities. Water is the most important nutrient for active people. Between 70-80% of a child’s body is made up of water. Water is the #1 thirst quencher!

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“In a game, when my players get thirsty, water gets the call.” —Arnie Beyeler, Manager, Portland Sea Dogs

10 tips

Nutrition

Education Series

make better beverage choices 10 tips to get started

What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips to help you make better beverage choices.

drink water

Drink water instead of sugary drinks when you’re thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed.To maintain a healthy weight, sip water or other drinks with few or no calories.

When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are very different. Older children, teens, and adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and children 2 to 3 years old Fat-Free need 2 cups.

how much water is enough?

Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

3 4 5

a thrifty option

Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.

manage your calories

Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages—drinking water can help you manage your calories.

kid-friendly drink zone

don’t forget your dairy**

% 100

Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy acccess when kids are away from home. Depending on age, children can drink ½ to 1 cup, and adults can drink up to 1 cup of 100% fruit or vegetable juice* each day. *100% juice is part of the Fruit or Vegetable Group. Juice should make up half or less of total recommended fruit or vegetable intake.

enjoy your beverage

When water just won’t do—enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options.

water on the go

Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. Reusable bottles are also easy on the environment.

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check the facts

Use the Nutrition Facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices.

compare what you drink

Food-A-Pedia, an online feature available at ChooseMyPlate.gov/SuperTracker, can help you compare calories, added sugars, and fats in your favorite beverages. ** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese. DG TipSheet No. 19 May 2012

United States Department of Agriculture Center for Nutrition Policy and Promotion

Go to www.ChooseMyPlate.gov for more information.

USDA is an equal opportunity provider and employer.

Be Sugar Savvy MIX & MATCH Ice Breaker

Draw a line from the food item to its corresponding number of teaspoons of sugar:

Welch’s 100% Grape Juice, 11.5 oz. can

3 teaspoons sugar

20 oz. Lemon Lime Gatorade

15 teaspoons sugar

1 cup Froot Loops Cereal

12 teaspoons sugar

Starbuck’s Grande Mocha Frappuccino Blended Coffee Drink (with Whipped Cream)

7 teaspoons sugar

6 oz. Yoplait yogurt (Strawberry)

9 teaspoons sugar

8 oz. Original Tangy Sunny D

17 teaspoons sugar

20 oz. Pepsi-Cola

5 teaspoons sugar

Information based on materials originally developed by Alameda County Public Health Department and the Bay Area Nutrition & Physical Activity Collaborative with funding from USDA Supplemental Nutrition Assistance Program. USDA is an equal opportunity provider and employer. For food stamp information call 1-877-847-3663. Visit www.cachampionsforchange.net for healthy tips. ·California Department of Public Health The use of trade, firm or corporation names in this page is for the information and convenience of the reader. Such use does not constitute an official endorsement or approval by the U.S. Department of Agriculture or the Agricultural Research Service of any product or services to the exclusion of others that may be suitable. Please note: Product formulations, as well as packaging and portion size, may change over time. As a result, ingredients, amounts listed and nutrition information may change. Santa Clara County Public Health Department Chronic Disease & Injury Prevention Program is the lead agency for BANPAC and the Network for a Healthy California—Bay Area Region Revised May 2011

Be “Sugar Savvy”! The average 4 to 5 year old child consumes 65 pounds of added sugar a year1 41% of children ages 2-11 drink at least one soda or sugar-sweetened beverage on an average day2 Juice is loaded with sugar – two small juice boxes (6.75 oz) contain more sugar than one can of soda3

WHAT CHILD CARE PROVIDERS AND PRESCHOOLS CAN DO TO HELP PREVENT OBESITY: SERVE water or milk and limit 100% juice to 4-6 oz per day per child. CELEBRATE special days without sugary treats – instead have a puppet show, treasure hunt or fruit/veggie party. READ books to children that support healthy messages like Drink Water, Said the Otter or Carrot Soup. ENCOURAGE your site to be an early adopter of ECE healthy beverage standards.

1 Daniels, S., Does increased added sugar lead to decreased diet quality? Journal of Pediatrics, January 2005, Vol 146, Issue 1 2 Babey, S. et al. Bubbling Over: Soda Consumption and Its Link to Obesity in California. UCLA Center for Health Policy Research, Sept., 2009 3 http://www.ahealthyme.com/topic/toomuchsugar

RESOURCES: Sugar Savvy lessons, Soda Free Summer campaign materials, healthy snack lists, & more… www.banpac.org

www.sodafreesummer.org

www.getupmc.org www.cocokids.org/health-and-nutrition/nutr/choice

Potter the Otter Loves to Drink Water A la Nutria Potter le encanta tomar agua

Potter the Otterâ&#x20AC;&#x2122;s Tips: water when you 1 Drink are thirsty 100% juice to 2 Limit 4-6 oz. per day Serve water or lowfat at meals and 3 milk snack times

Consejos de la Nutria Potter: agua cuando tengas 1 Toma sed el jugo 100% natural 2 Limita a 4-6 onzas por dĂa Sirve agua o leche baja grasa con las comidas 3 en y bocadillos