O N C E UP O N A
A HEALTHY LIFESTYLE FOR FAMILIES
ONCE UPON A
Copyright Š 2015 by Tiffany Hill All rights reserved. This book or any portion of this book may not by reproduced or used in any manner without the express written permission of the publisher. Published by Blurb, Inc.
ON C E U P ON A
A HEALTHY LIFESTYLE FOR FAMILIES
BY TIFFANY HILL
To my little nieces and nephews that I love dearly. May you all grow big and strong from eating healthy and enjoy living a better life for yourselves.
Once Upon A Pantry takes you on a journey with the Pepper Family as they learn to eat healthy. You will meet Oliver Pepper, who is a good eater. He loves to eat healthy foods like apples and avocados, but he hates drinking milk. His Mom fights with him every time to drink his milk, because she knows it will make his bones stronger. He has a little sister named Penelope Pepper, who is a “sweet� person. By this, I mean, she loves her gummy worms. She tries to get them every time she goes to the grocery store. She also loves sugary drinks like soda and strawberry milk, until she learns the truth about why they are bad for her. Follow the Pepper Family as they learn how to improve their lives by following a healthier lifestyle. They will take you from their kitchen to their local grocery store and back to their family garden. The Pepper family will teach you how to make healthier food choices by providing you with fun and exciting activities for the whole family to play. Come and join the Pepper family on their thrilling adventure as they learn how to become a healthier family.
To The Parents Today’s generation of children could be the first to not outlive their parents. Today’s generation of chil This change in life expectancy is a result from poor nutrition that leads to diseases. These include Type II diabetes and obesity, which are appearing more often in children. As a parent, this is a hard statement to comprehend, but it is the reality. Childhood obesity is the most serious public health challenge of the 21st century. One in three children in the U.S. are being affected by obesity, making it one of the main culprits of lifestyle diseases. Not only is obesity causing high blood pressure, Type II diabetes, and high cholesterol levels in children, it also causes psychological problems. More kids are suffering from low self-esteem, negative body images, and even signs of depression — all tied back to their weight.
Obesityas canhaving be defined as having excess Obesity can be defined excess body fatbody thatfatis greater than what that is considered healthy for a given height. is greater than what is considered healthy for We need to understand what obesity is in order to have a better understanding of how to address and resolve the problem. Obesity can be defined as having excess body fat that is greater than what is considered healthy for a given height. It is the result of caloric imbalance — meaning that children are burning far fewer calories than the amount of calories consumed. In total, Americans are now eating thirty-one percent more calories than we were eating forty years ago. This includes fifty-six percent more fats and oils along with fourteen percent more sugars and sweeteners. The average American now eats fifteen more pounds of sugar a year than in 1970. This intake is taking a toll on your health and most importantly your children’s health. One of the contributing factors of high caloric consumption in our children is due to exploding portion sizes. Meal portion sizes are now two to five times bigger than they were in years past. Even beverages, such as soda, have grown immensely. In the mid-1970s, the average sugary beverage consumption was 13.6 ounces daily,
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compared to today where children consume twenty ounces of sugary drinks in one sitting (One twenty ounce Coke contains thirteen teaspoons of sugar.) It also does not help that children are eating snacks up to three times a day, resulting in at least 200 additional unnecessary calories daily. Children are getting more obese by the year, and it all begins with the parents. Do not be the mom and dad that set their children up for failure. Driving by a fast food restaurant may be faster and throwing frozen chicken nuggets in the oven is easier, but by doing this you are jeopardizing your child’s health. This can simply be avoided by eating healthy foods.
This is a problem we can resolve! This is a problem we can fix! As a parent, the first and foremost steps to solving childhood obesity are to educate yourself and to set a good example. Learning healthy eating habits at a young age is crucial. Who else are kids going to model their eating habits after, but none other than their parents? In order for kids to have healthier eating habits their parents must eat healthy too. This is extremely important because your weight is controlled by eighty percent diet and twenty percent exercise. Start by educating yourself about what it means to eat healthy. Eliminate fast foods from your diet. Fewer and fewer American families are preparing cooked meals from scratch, because of fast food convenience. Kids don’t need frozen chicken nuggets, French fries, macaroni and cheese, and pizza to keep them happy. Highly processed foods like these are loaded with chemicals, synthetic fats, additives, artificial sweeteners, and food coloring. These are harmful to your children’s health. Processing food changes the way it is digested and assimilated in the body. Eating highly processed or concentrated foods can artificially stimulate dopamine. Dopamine is responsible for food addiction. One way to help kids learn about healthy foods is to take them grocery shopping with you. When shopping, stay on the perimeter of the store where you will find
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When shopping, stay on the perimeter of the store where you will find foods that are unprocessed and whole. foods that are unprocessed and whole. If your child appears to be interested in a certain type of fruit or vegetable, encourage them to explore this item. Do not just assume that your child will dislike it. This will give you a chance to talk about where the produce comes from and how to cook with it. If you do buy frozen or canned vegetables and fruits, look at the Nutritional Facts and make sure there is no sugar or salt added. In the Interior section of your grocery store, look at the Nutritional Facts to find foods that are healthier for your children. A great tip is to find items that have a short ingredient list. The more items on the ingredient list, the less healthy the item is. Companies add extra chemicals and sugars to extend the shelf life, taste, and appearance of their products. These types of foods are calorie dense, high in fat and sugars, but low in vitamins, minerals, and other healthy nutrients. Another tip for looking at Nutritional Facts is the first ingredient listed tells you what that product is mostly composed of. By following these facts you can limit your intake.
Breakfast is the most important meal of the day, and it should ideally be the largest meal of the day to get your child off on the right foot. Breakfast is essential for children’s metabolism so that their bodies do not go into starvation mode. This can potentially cause them to experience difficulty maintaining a healthy body weight later in life. For most kids, breakfast should be around 500 calories. This means it should include a source of protein, some healthy fats, carbohydrates (whole grains are the best) plus vitamins and minerals. Make a point to sit down and eat dinner together. This means at the table without television. Today’s Americans are always on the go and do not take the time to sit down and savor their food. Take this time to unplug and join your family for a home
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Research has shown that it takes an average of ten to twelve attempts before a child acquires a taste for new foods. cooked meal and talk about your day. Get your kids involved with the cooking process where you can explain to them which foods are healthier to eat. Make it a ritual to prepare new and exciting healthy dishes for your children. This way they can taste a variety of textures and flavors at a young age, developing their food palette. It is okay if your child does not like the taste on their first try. Research has shown that it takes an average of ten to twelve attempts before a child acquires a taste for new foods. Using a variety of cooking styles you can help them get past the “dislike phase” and move to the “I want more phase.”
Eating healthy is not always easy to begin. It is a commitment and a lifestyle change. Eating healthy is not always easy to begin. It is a commitment and a lifestyle change. Later on, it will not even be something you will have to think about, you will just do it. Remember, you have the control over the foods that come into your house. This means that you can impact your child’s health in a positive way. You can extend your child’s life span (and yours) just by changing the way you eat. Do not make your child a part of another childhood statistic. Do them a favor by giving them the foundation for a long healthy life. Use this book as a starting point to make this change. It will help guide you and your child down a path to a longer and healthier life. It will help you teach your child portion control and the different foods in each food group, along with many other healthy life lessons. So what are you waiting for? Start your’s and your child’s healthy life today with Once Upon A Pantry.
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My Portion Plate Portion Control and Food Groups
Once upon a time, there was a little boy named Oliver Pepper. Oliver wanted to prepare himself a meal because his tummy was growling. He went over to the pantry and when he opened it he started to panic. There was so much food. Oliver didn’t know what would be a balanced meal for him to eat. He started by grabbing his favorite portion plate, so that he would know exactly what kinds of foods to look for, and how much he could consume. Help Oliver decide what foods would be delicious and nutritious for him to eat. Below are the foods that can be found in Oliver’s pantry. Peel and stick each item in the correct food group on his plate.
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Shrimp
Eggs
Grapes
Muffin
Turkey
Apple
Celery
Popcorn
Pear
Peanut Butter
Watermelon
Banana
Wheat Bread
Brown Rice
Orange
Steak
Broccoli
Pasta
Tomato
Carrot
Chicken
Oatmeal
Bell Pepper
Black Bean
Wheat Crackers
Peas
Cherries
Lettuce
Grain
Most fruits are naturally low in fat, calories, sodium, and contain zero cholesterol. They provide essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folic acid.
Grains also contain source nutrients that your body needs, including dietary fiber, several B vitamins, and minerals.
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Vegetables
Protein
Vegetables are naturally low in calories, fat, and all are without cholesterol. They are important sources of nutrients, such as potassium, dietary fiber, folic acid, vitamin A, and vitamin C.
Protein functions as a building block for your bones, muscles, cartilage, skin, and blood. It also provides many nutrients such as vitamin B, vitamin E, iron, zinc, and magnesium.
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Delicious Dairy Replacements Learn About Milk Substitutes
Oliver liked just about all healthy food, but he was not a big fan of milk. His Mom insisted that he drinks his milk, which makes his smiling face turn upside down. Oliver completely dislikes the taste of milk. After fighting with him to drink his milk his Mom decided maybe it was time to try other milk substitutes. Below is a chart with different types of milk that Oliver’s Mom bought for him to try. There is also a description that includes its taste and its ideal use.
Skim Milk
Skim milk is a low fat cow’s milk that has a slightly watery consistency compared to other cow’s milk.
Rice Milk
Rice milk is thin like water. It is very light and naturally sweet, making it great for cereal or cooking.
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DAI RY 2 cups Needed Daily
All milk products and foods made from milk, like cheese, are considered part of the dairy food group. They provide health benefits essential for bone and dental health. Milk and dairy alternatives give your body nutrients such as calcium, protein, vitamin D, and potassium that keep your body strong.
Almond Milk
Almond milk is creamy and slightly nutty flavored. This makes it an ideal substitute to milk for cooking or baking.
Soy Milk Soy milk is very creamy and rich. This makes it a great all around milk substitute that can be used for drinking straight or cooking.
Coconut Milk
Coconut milk is light, smooth, and fresh but is not highly flavored. It is best used on cereal and for making smoothies.
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My Healthy Cart Guess Which Items are Healthy
Oliver and his little sister, Penelope, went to the grocery store with their Mom and Dad. They were excited about helping their parents pick out items to go in the cart. When they asked if they could help, their Mom responded, “You can help Dad and I, but the one rule is that you can only put items in the cart that are healthy. If you can do that I have a special reward for you both.” Help Oliver and Penelope pick healthy foods to put in the cart by reading each description below. Then together with your family, decide what the item could be. After choosing the food, discuss if it is healthy enough to put in the cart, or if it’s unhealthy and should stay on the store shelves.
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I am a fizzy drink that comes in different colors such as brown, clear, and even orange. Drink me and you will have a burst of energy. I contain caffeine that makes you feel more awake and alert. If you were to drink twelve oz of me roughly thirteen percent would be pure sugar. Who am I?
Name of item
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Healthy or Unhealthy
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There are many different kinds of me such as soy, kidney, pinto, black, and many more. I appear small in size with a smooth outside and an inside that is very soft. I come in mostly brown colors, but it depends on the type. I am a great source of fiber. Who am I?
Name of item
Healthy or Unhealthy
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I am long with a golden exterior. My insides are made from a starch that is sometimes confused as a vegetable. What makes me so yummy is that I am fried in a bowl of grease. You can often find me on a plate with your hamburger or chicken nuggets next to my pal ketchup. Who am I?
Name of item
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Healthy or Unhealthy
I have a soft and fuzzy outside that is mostly red with some yellow and I come in a circular shape. On the inside I am super juicy and sweet with a hard, rough brown seed that is shaped like a pointed egg in the very middle. Who am I?
Name of item
Healthy or Unhealthy
I come in various shapes and sizes, such as round with two layers or one large rectangular layer. I also come in a variety of flavors such as chocolate, cinnamon, vanilla and many more. I am not complete without my sweet pal frosting. I have high amounts of calories, fat, and sugar. Who am I?
Name of item
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Healthy or Unhealthy
I can be round like a soccer ball or elongated like a football. I have green skin, called a rind, with green stripes or spots. I am a naturally sweet and refreshing treat that people love to eat in the summer time. I contain teardrop shaped seeds that surround my center. Who am I?
Name of item
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Healthy or Unhealthy
On the outside I appear as a rough, pebbled fellow with dark green skin. When you look closer you will find that on the inside I actually contain a smooth buttery and creamy greenish-yellow flesh. Some might even call me by my nickname, Alligator Pear. Who am I?
Name of item
Healthy or Unhealthy
Have you put only healthy food in the cart? Great! Let’s celebrate with a tasty treat after dinner tonight.
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Shopping Super Smart Locating Healthier Food Choices
When Oliver and Penelope went to the grocery store with their parents, they were on a hunt for healthy foods. They did really well at choosing the right foods to eat but, occasionally Penelope would try sneaking her favorite gummy worms into the cart. She thought that if no one saw her do it then it didn’t count. Oliver kept her in line. He wasn’t going to let anything get in the way of his reward. Below is diagram of Oliver and Penelope’s local grocery store. Follow the Pepper family as they go on a shopping adventure.
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Oliver was on a mission to make sure everything he was adding to the cart was healthy so he asked his Dad for guidance. “Dad, can you show me?” Mr. Pepper replied, “Follow me and I will teach you.” “Always start by shopping the perimeter of the store. You will notice that all of the fresh food such as produce, meats, dairy, and grains are around the outside. We begin with the exterior parts first because they contain foods that make up most of the nutrients that we need to stay healthy and strong. We avoid the aisles because they contain foods that are, mostly, higher in sugar and high fructose corn syrup. Now that our cart is almost full with fresh foods, we head to the aisles in the middle for some of the essentials. These would include canned foods such as beans and tomato sauce along with grains like whole-wheat pasta and rice. There are also the freezer sections that contain frozen fruits and vegetables and even seafood. Does that help you understand a little better how to shop healthy?”
END START
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Grocery Store Bingo Making Healthy Food Choices
Here is a chart of the items that Oliver and Penelope put in their cart that they thought were considered healthy. They made sure to pick items that were in the different food groups such as protein, grain, fruits, vegetables, and dairy. Below is a bingo board with healthy choices to pick up at your local grocery store. As you put one of these products in your cart, place a X over that item. If you reach “BINGO� you may add one of your favorite items to the cart as a reward. You can only receive one bingo prize per shopping trip.
Peanut Butter
Cauliflower
Orange
Peas
Grapes
Celery
Steak
Wheat Bread
Lettuce
Bananas
O N C E UP O N A
Watermelon
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Tomato
Pear
Bean
Chicken
Eggs
Pepper
Cherries
Pasta
Wheat Crackers
Apple
Carrots
Fish
Broccoli
Label Word Search Words to Look for When Shopping
When Oliver and Penelope were in the store, they noticed that there were words that they repeatedly saw throughout on different products. Some were in the produce aisle and others were on boxes on the shelves. Help Oliver and Penelope find the food terms below by circling each word as you find it in the puzzle.
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Know Your Roots Find Out Where Your Food Comes From
The Pepper family has a garden outside their house where they grow their own fresh produce. On their kitchen table are the foods that Oliver and Penelope helped their Mom harvest this morning. Below is a picture of the Pepper family garden. Take each food item from the table and place it into the garden where the family picked it from.
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Yummy Tasting Party A Fun Way to Taste New Foods
Oliver and Penelope decided they wanted to have a tasting party. Each of them invited three of their friends over to help with taste testing the different foods. At the party, each child had to try different foods that they haven’t had before and describe the taste of the food along with deciding if they like the taste. Below is a diagram of some of the foods that Oliver and Penelope had at their tasting party. Taste each food that is shown below. For each piece of food that you try you get a point. As you are tasting each food decide if you like the taste by circling one of the three choices below each picture. Next, finish each of the sentences by describing the taste of each food. Whoever has the most points at the end wins a prize.
Yum! I Want More
It’s ok
Try Again Later
Tomatoes taste like
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It’s ok
Try Again Later
It’s ok
Try Again Later
Carrots taste like
Blueberries taste like
Yum! I Want More
Yum! I Want More
It’s ok
Try Again Later
Yum! I Want More
Almond milk tastes like
Yum! I Want More
It’s ok
Try Again Later
Celery tastes like
Yum! I Want More
Broccoli tastes like
It’s ok
Try Again Later
It’s ok
Try Again Later
It’s ok
Try Again Later
Cherries taste like
It’s ok
Try Again Later
Soy milk tastes like
Yum! I Want More
Yum! I Want More
Yum! I Want More Kiwi tastes like
It’s ok
Try Again Later
Yum! I Want More
Sweet peppers taste like
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Rethink Your Drink Drinks Contain Hidden Sugars
Penelope likes a variety of drinks with her lunch, but her mom always insists she drink water. Penelope asked her mom, “Mom, why do I always have to drink water?” Her Mom answered, “Water is better for your body then all of these other sugary drinks that you like to have. Here, let me show you. Think about it like this, each one of these sugar cubes are 2 grams of sugar and 4 grams of sugar equals one teaspoon. Now let’s see how much sugar is in each one of these drinks. Below is a diagram that shows how much sugar is in Penelope’s favorite drinks. The drinks with the most sugar are ones that you want to avoid.
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APPLE JUICE
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22g
34g
23g
5.5 teaspoons
8.5 teaspoons
5.75 teaspoons
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When looking at the nutritional facts, make sure you are taking into account there is more than one serving in a bottle. A great example is, if a drink has 14 grams of sugar per serving and you drink the whole bottle (that has 3 servings) you have had three times the amount of sugar.
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When a fruit juice contains the words “No Added Sugar” this doesn’t mean that it doesn’t have sugar. Fruits have a natural sweet taste to them. Along with their natural sweet taste, companies add artificial sugars to sweeten these drinks up. Yes, juices that contain “No Added Sugar” are a better alternative, but it would be best to eliminate juices all together and drink more water.
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When buying milk, go for low-fat skim milk. It is the healthiest kind. Stay away from 2% and whole milks that are super fatty. You also want to avoid flavored milks that contain added sugar, like the chocolate or strawberry milks that are served for school lunches.
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Soda contains additives that have bad effects on your body. Of course all the sugar is bad for you, but there is more to it than that. Soda contains caffeine that makes it addictive, along with food coloring chemicals that have negative effects as well. It is best to avoid soda completely.
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Sports drinks are made for people that are doing high-intensity workouts for a hour or more. They are designed to give these athletes carbs, fluids, and electrolytes. For everyone else they are just a source of sugar and calories.
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Recipe for Success Tips for Building a Healthy Meal
One night a week, Mrs. Pepper lets Oliver and Penelope choose what they wanted for dinner and prepared the meal. With the help of their Mom, they made dinner for the whole family. This gave Mrs. Pepper a chance to teach the kids how to make healthy meals for themselves. Use the chart below to help you build a healthy meal for your whole family to enjoy. Make sure to include foods from each food group that you have been learning about. List the foods that you have chosen to cook in their correct category below. Once you have completed sorting out your ingredients, on the next page write down the recipe to make your meal.
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Pair your meal with low-fat milk to make sure you are getting the calcium your body needs. Don’t drink milk? Try one of the dairy substitutes discussed earlier in the book or add low-fat cheese to your dish.
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FRUITS
GRAINS
Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides. When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.
Aim to make at least half your grains whole grains. Look for the phrase “100% whole grain” or “100% whole wheat” on food labels. Whole grains are important because they put more fiber into your diet.
VEGETABLES
PROTEIN
Buy vegetables that are easy to prepare, such as bags of salad greens and baby carrots or grape tomatoes for a quick salad. Keep packages of veggies, like baby carrots or celery sticks for quick and healthy snacks.
Eat more lean protein such as lean beef, pork, turkey, or chicken. Try to eat seafood twice a week because it has strong health benefits. You can also eat meat substitutes such as beans or tofu.
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My Pantry Pledge Agree to Live a Healthier Lifestyle
The Pepper family has decided to make a Pantry Pledge. By creating this pledge, they have chosen to live a healthier lifestyle. They decided to make a list of guidelines to include in the pledge. Mrs. Pepper hung it up on the pantry door as a reminder each time they get into to pantry to make healthy choices. On the right is the Pantry Pledge that the Pepper family created which includes the rules to follow when picking out food. At the top, write your last name and read the Pantry Pledge with your family. Once the Pantry Pledge is read aloud each member of the family has to sign the pledge. Cut it out on the dotted line and place it on the pantry or refrigerator as a reminder to eat healthy.
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4 to 5 oz Needed Daily
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My family and I pledge to choose to live a healthier lifestyle by: Choosing healthier foods from each
Eating more fruits and vegetables
food group.
because they help keep us healthy.
Limiting portion sizes of our food to
Reducing the amount of sweets and
the suggested amounts.
highly processed foods we eat.
Choosing water over sugary drinks,
Eating out less because it is not good
like soda or juice.
for our bodies.
Kids Please Sign Here
Parents Please Sign Here
ONCE UPON A
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ANSWERS (NO PEEKING)
Activity Answers Your Portion Plate
Label Word Search
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Apple Banana Cherries Bell Pepper Broccoli Carrot Bread Brown Rice Crackers Black Bean Chicken Eggs
Fruits Grapes Orange Vegetables Celery Lettuce Grains Muffin Oatmeal Protein Peanut Butter Shrimp
PAGE 21
Pear Watermelon
Peas Tomato
Pasta Popcorn
Steak Turkey
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My Healthy Cart PAGES 16-17
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Know Your Roots PAGES 22-23
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