APPetite for HealthAPPetite for HealthAPPetite for Health

Name:____________________________

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Table of Contents

Build a Healthy Plate .................................................. Page 4

Fuel Up with Breakfast .............................................. Page 8

Snack Attack ................................................................ Page 12

Rethink Your Drink .................................................... Page 16

Fast Food Frenzy ......................................................... Page 20

Calcium Counts ........................................................... Page 24

Cut the Salt ................................................................... Page 28

All About Physical Activity ........................................ Page 32

What I Learned Summary ......................................... Page 34

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Build a Healthy Plate

Description:

MyPlate is a tool that reminds us how to eat healthfully.

It shows the five food groups and how they can be arranged on your

plate to build a healthy meal.

MyPlate can help you visualize what foods and how much to eat at each

meal.

The five food groups on MyPlate are:

Grains: Make at least half your grains whole.

Fruits and Vegetables: Make half your plate fruits and vegetables.

Dairy: Switch to skim (fat-free) or 1% milk.

Protein: Vary your protein food choices.

Physical activity is also an important part of staying healthy. Choose

activities you like to do to build up 60 minutes of exercise every day.

Highlights: Learn how to build a healthy

plate using the USDA’s MyPlate tool. Fill

your plate with fruits, vegetables, whole

grains, low-fat dairy products, and lean

protein.

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Get to Know MyPlate Food Groups Directions: Look at the list of foods below and write them in the correct food group.

Grains Vegetables Fruits

Dairy Protein Foods Empty Calories

Tomato

Tortilla

Kiwi

Yogurt

Rice

Soda

Pudding

Chocolate Milk

Salmon

Mango

Spinach

Peanut Butter

Zucchini

Cheddar Cheese

Grilled Chicken

Candy Bar

Potato Chips

Corn

Black Beans

Orange Juice

Kool-Aid

Cereal

Raisins

Toast

Eggs

Oatmeal

Sweet Potato

Strawberries

Mayonnaise

Butter

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Build a Healthy Plate

Directions: Draw lines to show the correct sizes of each section, and write the names of the food groups in the correct place on the plate. Then in each section, write the name of a food you could eat from that group to build a healthy meal.

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Fuel Up with Breakfast

Highlights: Your body needs energy to

start the day off right. Learn how to fuel

your body and brain by choosing a healthy

breakfast every day.

Description:

Your brain needs energy to perform, and without it you may have

difficulty concentrating and focusing in school.

You can fuel your body and brain by eating a healthy breakfast every

morning.

A well balanced breakfast should include foods from at least three of the

five food groups.

Here are some ideas for a quick and healthy breakfast:

Whole wheat mini bagel with peanut butter and a banana

Whole grain cereal with low-fat milk and fruit

Granola bar, sliced apples, and low-fat milk

Low-fat yogurt with berries and granola

Graham crackers, string cheese, and 100% orange juice

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Breakfast is the most important meal of the day. Why is it so important to

fuel up with breakfast? Answer the questions below to help find out.

1. Did you eat breakfast this morning?

Yes No

2. If you ate breakfast, what did you have? Do you think it was nutritious?

3. If you didn’t eat breakfast, when was (or will be) the first time you ate today?

4. When was the last time you ate yesterday?

5. Calculate the amount of time between your last meal yesterday and your first meal

today.

6. Describe how you feel if you skip breakfast in the morning.

7. Why do you think that breakfast is the most important meal of the day?

8. List two ways that you can make breakfast part of your daily routine.

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The Breakfast Game

Fill in the answers to the questions as you play the Breakfast Game in class.

1. How many hours does your body go without eating if you skip breakfast?

2. Breakfast should provide this % of daily nutrients.

3. A well balanced breakfast should include how many of the five food groups?

4. A healthy breakfast should include protein, carbohydrates, and a little fat.

TRUE or FALSE (circle the correct answer, then explain below)

5. Skipping breakfast can lead to weight gain.

TRUE or FALSE (circle the correct answer, then explain below)

6. What percent of middle school students skip breakfast at least three times per week?

7. Students who do this are more alert, have higher test scores, fewer behavioral

problems, and fewer visits to the nurse’s office.

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8. On average, how many children are served breakfast at school in the US every day?

9. I am a great source of protein, calcium, and add a twist to your breakfast.

10. AALOTME (unscramble the word)

11. OTEELSRFV (unscramble the word)

12. TISINVAM (unscramble the word)

13. How many calories are in an English muffin and two scrambled eggs?

14. How many calories are in an English muffin with sausage sandwich and hash browns?

15. What is the leanest breakfast meat?

16. This breakfast food contains about 50% fat.

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Snack Attack

Description:

Snacks can be part of a healthy diet, but it’s important to choose healthy

snacks that will provide your body with energy and nutrients.

Choose more “anytime” snacks, like fruits, vegetables, whole grains, low-

fat dairy products, and lean protein. Choose less “sometimes” snacks

that are high in empty calories, solid fat, and added sugar.

Follow these healthy snacking tips when you’re having a snack attack:

S: Smaller Portions

N: Not in front the TV

A: Am I really hungry?

C: Choose low-fat foods from MyPlate for snacks

K: Kitchen is a good place to eat your snack

S: Sit down, slow down, savor, and enjoy!

Highlights: Are you having a snack attack?

Learn how to choose your snacks wisely by

reading nutrition labels and following the

healthy snacking tips.

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Name that Snack!

Directions: Write the name of the snack in each picture on the line below it. Then, circle the

snacks that are “anytime” snacks and put an X over the snacks that are “sometimes” snacks.

1.________________ 2. _______________ 3._______________

4.________________ 5. _______________ 6._______________

7.________________ 8. _______________ 9._______________

10.________________ 11. _______________ 12._______________

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Reading Nutrition Labels

1. How many servings are there per container? ____

2. How many grams of total fat are there per serving? ____

3. How many grams of fat would you eat if you ate the whole box?

____ x ____ = ____ total grams of fat

4. What is the % Daily Value for Total Fat? _____ %

5. Is the % Daily Value for fat close to 20%? Yes or No

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Snack Labels

Directions: Answer the following questions based on the nutrition label for a snack food.

Look for the following on your label

My Snack

What is the name of your snack?

What is the serving size?

How many servings are in the entire package?

How many calories are in one serving?

How many calories are in the entire package?

How many grams of fat are in one serving?

How many grams of fat are in the entire package?

Which nutrients have a high % Daily Value (20% or more)?

Which nutrients have a low % Daily Value (5% or less)?

Do you think this is a healthy snack?

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Rethink Your Drink

Highlights: Wat-er you drinking? Learn

how to rethink your drink and choose

healthy beverages. Use the Nutrition Facts

Label to find out the sugar content of

many popular beverages.

Description:

What you choose to drink is just as important as what you eat.

We need to choose the right types of beverages to keep our bodies

healthy.

Beverages may contain empty calories and added sugar, which can lead

to weight gain and cavities.

Here are some facts and myths about sugar:

Fact- Sugar in large amounts can cause you to gain too much

weight.

Fact- Sugar can contribute to cavities in teeth.

Myth- Sugar causes diabetes.

Myth- Sugar causes children to become hyperactive.

Myth- Sugar causes heart attacks.

Water, 100% juice, and low-fat or fat-free milk are your best beverage

choices.

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How much sugar is in my soda?

Label: 20 oz cola

1. How do I find out how many total grams of sugar are in the bottle?

_____ x ______ = _____ grams

2. How do I find out how many teaspoons of sugar are in the bottle?

(HINT: 1 teaspoon of sugar = 4 grams)

_____ ÷ _____ = ______ teaspoons of sugar

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Guess the Sugar Amount

Directions: Draw a line from the drink to the amount of sugar you think it contains. Flavored Soda 8 teaspoons 24 oz bottle Milk 13 teaspoons 16 oz bottle Cola 0 teaspoons 20 oz bottle Water 24 teaspoons 16 oz bottle Energy Drink 17 teaspoons 16 oz can Vitamin Water 6 teaspoons 20 oz bottle

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Fast Food Frenzy

Highlights: Fast food is all around us, and

there are so many different options. Learn

tips for making healthier fast food choices

and how to “makeover” your fast food

meal.

Description:

In general, fast foods contain high amounts of calories, fat, and sodium.

Many items, especially beverages, contain added sugar.

There are two different types of fat:

Solid fat (saturated & trans fat) can raise cholesterol and increase

risk for heart disease.

Unsaturated fat (mono- & polyunsaturated fat) can be healthy for

your heart.

Eating too much fast food could increase your risk for obesity, heart

disease, high blood pressure, and Type 2 diabetes.

Here are some ways to eat healthier when eating out:

Choose smaller portions.

Choose grilled or baked foods instead of fried ones.

Choose fruits or vegetables for sides.

Choose water, 100% juice, or low-fat milk for beverages.

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Fast Food Survey

1. What is your favorite fast food?

2. What foods do you consider to be fast food?

3. How often do you eat fast food? (Circle the answer that best describes you)

Every day A few times per week Once a week

Less than once a week Once a month Rarely

4. Why do you eat fast food?

5. Circle the letter for the fast food meal that you think has the least amount of fat.

a. Meal #1 Double cheeseburger Large French fries 16 ounce chocolate milkshake b. Meal # 2 Grilled chicken sandwich Small French fries 8 ounces of low-fat chocolate milk c. Meal #3 Crispy chicken Caesar salad Apple slices Bottle of water

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Fast Food Makeover Using the Fast Food Nutrition Guide or fast food menus, find the menu for one restaurant where you like to eat. Choose 3 items from the menu that you might typically order and write them in the box below. Look up the amount of calories and fat in each of your items and then add up the totals for your meal.

Example: Menu from a Burger Restaurant

My Menu from:_____________________

Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that add up to less than 600 calories and less than 25 grams of total fat and write them in the box.

Example: Healthier Menu Makeover from a Burger Restaurant

My Healthier Menu Makeover from:____________________

Menu Item Calories Grams of Fat

Quarter Pound Burger w/ Cheese 510 26

Large French Fries 500 25

Chocolate Milkshake 580 14

Totals: 1590 65

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Cheeseburger 300 12

Small French Fries 230 11

Bottle of Water 0 0

Totals: 530 23

Menu Item Calories Grams of Fat

Totals:

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Now that you’ve seen how to cut back on the amount of calories and fat in your fast food meal, try to makeover a meal from two restaurants of your choice. Try to choose restaurants you might find in your neighborhood. Remember that your healthier menu should add up to less than 600 calories and less than 25 grams of total fat.

My Menu from:______________________

My Healthier Menu Makeover from:___________________

My Menu from:______________________

My Healthier Menu Makeover from:___________________

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Totals:

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Calcium Counts

Highlights: There’s no bones about it,

calcium counts! Learn about the

importance of drinking milk and eating

dairy and other calcium-rich foods to build

strong bones and teeth.

Description:

Calcium is a mineral. Dairy products and dark green leafy vegetables are

good sources of calcium.

Calcium helps build bones and teeth and keeps them strong. Calcium is

also involved in muscle contraction.

Osteoporosis is a disease in which bone becomes fragile and more likely

to break. Eating enough calcium every day throughout life can prevent

osteoporosis later in life.

Weight-bearing activities cause your bones and muscles to work against

the force of gravity and help your bones absorb the calcium that they

need.

Vitamin D is also needed to help absorb calcium. Our bodies can form

vitamin D while we are outside in the sun.

Children and teens 9-18 years old should get at least 3 cups of dairy

foods each day to help get the recommended 1300mg of calcium.

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No Bones About It… Calcium Counts

Directions: Fill in the blanks with the correct word from the word bank below.

1. _______________ is the name of the natural sugar found in milk that some people have a hard time digesting.

2. Humans need to eat foods rich in ______________ so that they will have strong teeth and bones.

3. A middle school student should have at least _________ cups of dairy each day.

4. ____________ is an example of a weight-bearing activity, which helps build our bones.

5. _____________ is not an example of a weight-bearing activity. This does not help build bones in our body.

6. This is an example of _____________ bone.

7. This is an example of _____________ bone.

Word Bank

swimming unhealthy calcium running lactose healthy three

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Where’s the Calcium?

Directions: Circle the pictures of the foods that are calcium-rich.

Spinach/Greens

Cheese

Orange

Chicken

Canned Salmon

Celery

Fat Free Milk

Crackers

Chocolate Milk

Macaroni & Cheese

Pretzels

Yogurt

Eggs

Frozen Yogurt

Broccoli

Hot Cocoa

(made with milk)

Pudding

(made with milk)

Tomato

Pizza

Baked Beans

Fortified Juice

Soymilk

Spaghetti

Fortified Oatmeal/Cereal

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Moooooo Jeopardy

Different

Kinds of Milk

Kinds of

Cheese

Dairy Foods Milk and

Nutrition

Wild Card

100

This kind of milk

has the most fat.

100

This cheese is

patriotic.

100

I am a frozen

healthy alternative

to ice cream.

100

This is an

important mineral

found in dairy

products.

100

What is the name

of the natural

sugar found in

milk?

200

What kind of milk is

made from a bean?

200

This cheese is soft,

crumbly, and is

named after a

color.

200

This can be a meal

or a side dish and

it’s made with

pasta.

200

Growing children

and teens need

this amount of

cups from the dairy

group each day.

200

List two green

vegetables that

contain calcium.

300

This milk still has

fat but is the

lowest in fat.

300

This is known as

pizza cheese and is

naturally lower in

fat.

300

A slice of this has

cheese on it that

bubbles when it is

baked.

300

The important

mineral in dairy

products helps

your body to have

these.

300

Give three

examples of weight

-bearing exercise.

400

This milk has lost all

of its fat.

400

This cheese is full

of holes.

400

Some people like

me plain or with

fruit. Low-fat or fat-

free are your better

choices.

400

This is a disease

that may develop

later in life if one

does not drink

enough milk.

400

List four foods that

are high in calcium.

500

This type of milk

can be stored on

the shelf and is

handy for cooking

or drinking.

500

This cheese is white

and soft and its

name makes you

think of a house.

500

This is a nutritious

custard-like dessert

that is sweet and

tasty.

500

You need this

much cottage

cheese to get the

same amount of

calcium as in 1 cup

of milk.

500

If I am lactose

intolerant, how can

I get enough

calcium?

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Cut the Salt!

Highlights: Do you need to cut the salt?

Learn about salt and sodium and how to

cut back on sodium in your diet. Use

Nutrition Facts Labels to find out the

sodium content of various foods.

Description:

Sodium is a mineral. It is an essential nutrient, which means that our

bodies need it.

Most Americans, however, consume more sodium than they need.

Sodium helps maintain water balance in the body and aids in the

function of nerve impulses and muscle contractions.

Sodium is lost through sweat, which can be a concern for athletes, but it

is easy to replenish sodium at the next meal.

People who consume more sodium tend to have higher blood pressure.

Keeping blood pressure in the normal range lowers a person’s risk of

cardiovascular disease, congestive heart failure, kidney disease, and

stroke.

The average American consumes 3,400 milligrams of sodium each day,

which is significantly more than the recommended 2,300 milligrams.

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Why should you cut the salt?

Let’s find out why:

1. What is sodium?

2. How can eating foods high in sodium affect your health?

3. How much sodium should we eat daily?

4. Name three foods that are high in sodium.

5. Name three foods that are low in sodium.

6. List three ways to reduce sodium in your diet.

7. What is potassium and where is it found?

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Cut the Salt! Directions: Answer the following questions based on the Nutrition Facts Label from a packaged food product.

1. How many total milligrams (mg) of sodium are in one serving? 2 How do I find out how many total milligrams (mg) of sodium are in the entire package

(or box)? _____________ x ______________ = ________________ mg

3. What is the %DV for sodium in one serving? __________________ 4. What is the %DV for sodium in the entire package? _______________

5. Compare the results with your classmates. Below in the space provided, rank the products from the one with the least amount of sodium to the highest amount of sodium.

Highest Lowest

6. What did you find surprising about the products? Did you think some of the products would be ranked differently than others?

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All About Physical Activity

Highlights: It’s time to move more and sit

less! Learn all about physical activity,

including different types of activity, the

health benefits of physical activity, and

how much exercise you need daily.

Description:

Physical activity is any movement that uses energy. Activities can vary

from walking to lifting weights to playing sports.

Physical activity promotes health and fitness and has many benefits.

It can help you to:

Maintain a healthy body weight Prevent health problems

Have stronger muscles and bones Sleep well at night

Have fun with friends or family Feel better about yourself

Children and teens need 1 hour (60 minutes) or more of physical activity

every day. Short bursts of 10 minutes or more can be added up to meet

daily activity needs.

There are different types of activity including:

Aerobic

Muscle strengthening (resistance training)

Bone strengthening (weight-bearing)

Balance and stretching

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All About Physical Activity Directions: Use the word bank below to complete each sentence about physical activity.

WORD BANK

1. Activities that get your heart pumping and your blood flowing are called

___________________________.

2. ____________________________ activities are important to help reduce the

risk of injuries.

3. Physical activity promotes _____________ and fitness. It is defined as any movement

that uses ______________.

4. Doing ______________is an activity that can make your muscles stronger.

5. I need ___________ minutes of physical activity every day.

6. ________________________ activities help promote bone growth and strength.

7. Moderate and vigorous activities increase your __________________and

_________________.

8. Running, ______________, and playing soccer are all vigorous aerobic activities!

Aerobic Activities Weight Bearing Breathing Energy

60 Dancing 30 Walking

Heart Rate Push-ups Balance & Stretching Health

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What I learned….

Directions: In the box below, write a sentence about what you learned for each topic.

MyPlate

Breakfast

Snacks

Drinks

Fast Food

Calcium

Sodium

Physical

Activity

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Funded by the Pennsylvania (PA) Department of Human Services (DHS) through PA Nutrition Education Tracks, a part of

USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact the

DHS toll-free Helpline at 800-692-7462 or 215-430-0556. This institution is an equal opportunity provider and employer.