Fitness Challenge - San Jose Unified School District | San Jos©

SJUSD Healthy Start

12/07

Fitness Challenge

SJUSD Healthy Start

12/07

Table of Contents

Section 1 Fitness Challenge Leader Documents Section 2 Fitness Challenge Participant Documents Section 3 Display Materials Available Section 4 Reproducible Handouts Section 5 Fruit/Vegetable of the Week Section 6 Recipes

SJUSD Healthy Start

12/07

Staff Fitness Challenge

Orientation Sheet

Welcome to the Fitness Challenge! SJUSD, Healthy Start, and Steps to a Healthier US

are committed to building a healthier community. Becoming and staying healthy is a

lifetime commitment. Eating healthy and getting physical activity are the first steps you

can take to a healthier you.

What is the Fitness Challenge?

• A 6 week program

• Encourages and promotes a healthy lifestyle through healthy eating and physical

activity

• Supports participants in committing to a healthy lifestyle

• Offers motivation

• Builds morale, reduces stress, encourages group activity, and helps you enjoy the

benefits of a healthy lifestyle

How to get started:

• Sign up with your leader

• Obtain your packet of materials from your leader

* Registration

* Participant Instructions

* Tracking Forms

* Pedometer

Sponsored by: SJUSD Healthy Start and Steps to a Healthier US

Contact Persons: Susan Aldrich, RN – Healthy Start Program Coordinator

535-6798

[email protected]

SJUSD Healthy Start

12/07

Fitness Challenge

Participant Instructions

* Complete and submit Registration to your leader

* Review your Tracking Form – you will get one each week from your leader

* Become familiar with your pedometer (See back of this sheet for guidelines)

* Each day you will keep track of your servings of fruits and vegetables, minutes of

physical activity, steps taken, and water consumed

* At the end of each day enter your points on your Tracking Form

* At the end of each week you need to tally your points and hand in your Tracking

Form to your leader. You may want to make a copy for yourself.

* Participate in weekly activities to be announced by your leader

* Visit the Fitness Challenge display area for healthy information

* Commit to taking STEPS TO A HEALTHIER YOU!!

PRIZES WILL BE AWARDED TO PARTICIPANTS

85 points - receive a prize

126 points - receive a 2nd prize

151 points - receive a 3rd prize

Participate in all 6 weeks and turn in all 6 tracking forms – receive an additional prize

All prizes will be awarded at the end of the Fitness Challenge

Raffle prizes will also be given away throughout the Fitness Challenge!!

* 5 or more servings of fruits and vegetables = 1 point

* 30 or more minutes of moderate to intense physical activity = 1 point

* 6 or more 8 ounces glasses of water = 1 point

* 10,000 steps in a day = 1 point

* Participation in weekly activities announced by your leader = 1point

SJUSD Healthy Start

12/07

Fitness Challenge

Participant Packet Contents

Participant Instructions

Registration Form

Tracking Forms

Pedometer Information

SJUSD Healthy Start

12/07

Fitness Challenge

Registration Form

Participant’s Name (please print): ___________________________________________

School Name: ___________________________________________________________

Fitness Challenge Leader:

__________________________________________________

I,(sign) _________________________, on (date)_________________________agree to

joining the Fitness Challenge and taking steps to a healthier lifestyle.. My goal is to eat at

least 5 servings of fruit and vegetables, drink 6 – 8oz. glasses of water, and get 30

minutes of physical activity everyday.

Please complete the top and bottom portion of this form. Detach the top portion of the

form and return to you Fitness Challenge leader. Keep the bottom portion of this form

for your records and as a reminder of your commitment to a healthier you!

-----------------------------------------------------------------------------------------------------------

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Fitness Challenge

Registration Form

Participant’s Name (please print0: ___________________________________________

School Name: ___________________________________________________________

Fitness Challenge Leader:

__________________________________________________

I,(sign) _________________________, on (date) _________________________agree to

joining the Fitness Challenge and taking steps to a healthier lifestyle.. My goal is to eat at

least 5 servings of fruit and vegetables, drink 6 – 8oz. glasses of water, and get 30

minutes of physical activity everyday.

Please complete the top and bottom portion of this form. Detach the top portion of the

form and return to you Fitness Challenge leader. Keep the bottom portion of this form

for your records and as a reminder of your commitment to a healthier you!

SJUSD Healthy Start

12/07

Name __________________________________________Week of

________________________________________________

MON TUES WED THURS FRI SAT SUN

Fruit &

Vegetable

Points

Step

Points

Physical

Activity

Points

Water

Points

Weekly

Activity

Points

Total Points for the week __________

* See Back for Serving Size, Point, and Physical Activity Guidelines

SJUSD Healthy Start

12/07

What is a Serving?

1 medium size piece of fruit (Apple, Orange, Banana)

! cup of cut up fresh fruit or canned fruit

" cup of fruit or vegetable juice

# cup dried fruit (Raisins, Prunes, Apricots)

1 cup of leafy greens (Lettuce, Spinach)

! cup raw, cooked, or canned vegetables

! cup cooked or canned beans, peas, or lentils

How to score your points

5 or more servings of fruits or veggies = 1 point

10,000 steps = 1 point

30 minutes or more of physical activity = 1 point

6 or more 8 ounce glasses of water = 1 point

Participate in an activity organized by your leader = 1 point

What is Moderate to Vigorous Physical Activity?

Moderate Activity: Brisk Walking, Bicycling, Aerobic Dancing, Yoga, Light Pace Stairclimbing, Golf, Softball,

Recreational Swimming, Gardening, Weight Training with Free Weights, Rollerblading Leisurely, Downhill Skiing with

Light Effort, Ice Skating, Hiking

Vigorous Activity: Race Walking, Running, Bicycling Steep Terrain, High Impact or Step Aerobics, Karate, Jumping

Rope, Stairclimber at Fast Pace, Soccer, Swimming Steady Laps, Circuit Weight Training, Tennis, Rollerblading at Brisk

Pace, Downhill Skiing-Vigorous Effort, Cross Country Skiing, Ice Hockey, Mountain Climbing

SJUSD Healthy Start

12/07

Information on Pedometers

Walk toward better health using a pedometer! Pedometers are small battery operated counting devices. When clipped to your belt or waistband, they gauge your activity level by measuring the number of steps you take as you go about your day. * Most Americans walk between 3,000 and 5, 000 steps per day. 10,000 steps per day are recommended which is equivalent to walking approximately 5 miles. * Regular use of a pedometer can help identify individual activity patterns. * Once you know your activity level, you can set a reasonable personal goal that you feel confident about reaching each day. * Gradually, you can work toward increasing your activity level over time. * Pedometers are affordable, fun and easy to use!

How to use your Pedometer

1. Clip your pedometer onto the waist of your pants in line with your knee

2. Press the button to reset your pedometer back to zero

3. Keep you pedometer on all day

4. At the end of the day record your total steps

5. At the start of each day be sure to reset your pedometer to zero

Steps Conversion Chart (Approximate)

STEPS MILES STEPS MILES

500 .25 5500 2.75 1000 .50 6000 3.00 1500 .75 6500 3.25 2000 1.00 7000 3.50 2500 1.25 7500 3.75 3000 1.50 8000 4.00 3500 1.75 8500 4.25 4000 2.00 9000 4.50 4500 2.25 9500 4.75 5000 2.50 10000 5.00

SJUSD Healthy Start

12/07

Fitness Challenge Calendar of Events

Theme Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Reading Food Labels

Week 1 Kick off Fitness

Challenge

Portion Distortion

Week 2 Turn in week 1 tracking forms

Physical Activity

Week 3 Turn in week 2 tracking

form

Calorie Expenditure

Week 4 Turn in week 3 tracking forms

Eat Healthier

Move More


form

Maintain a Healthy weight


form


form

All tracking forms must be turned

in!!

SJUSD Healthy Start

12/07

Fitness Challenge

Weekly Activity Suggestions

Be Creative!! Think of your own fun group activities!

Take a group walk. Have participants

bring a different

fruit or vegetable

for lunch and do a taste testing.

Host a candid

camera day! Have

participants all do

different physical

activities while

someone goes

around taking

pictures. Create a

bulletin board with the pictures.

Organize a hike for families on the weekend!

Organize a group bike ride.

Plan group physical activities

during lunch or after school.

Jump Rope

Hula Hoop

Basketball

Soccer

Challenge staff to a TV free week!!

Start the day with a

group stretching session.

Hold a “Fitness Spot” Day!

SJUSD Healthy Start

12/07

Costumes Available

FigFig Leave

Carrot Mr. Potato Mrs. Potato

Grapes Banana Peas in a Pod

Apple Fig Leaf

SJUSD Healthy Start

12/07

Costumes Available

Red

Red Hot Chili Pepper Pineapple

Miss Strawberry Lemon

SJUSD Healthy Start

12/07

Nutrition Displays/Materials

Food Pyramid Display

Everything you need to create a

colorful display of the new MyPyramid

Food Guide. Includes a poster, colors

of the pyramid tablecloths, information

cards and faux foods to give realistic examples.

Visualize Your Serving Size

Display

Colorful 3D models teach

portion awareness by turning

a serving size into an

everyday object. (example -

deck of cards becomes a

serving size of a portion of meat)

Fat, Sugar, and Sodium Tube Displays

This display contains test tubes filled to show

the actual amount of fat, sugar, or sodium in

a food product. This display comes with the

tubes, display rack, and handout. The

following displays are available:

*Sugar *Sodium *Fiber

Fat Tubes Available:

*Snack Foods *Saturated vs Unsat.

*Mexican Foods *Fast Food

*Vending Machine *Comparison Foods

SJUSD Healthy Start

12/07

Nutrition Displays/Materials

Fizzics of Soda

Shows how drinking too much soda regularly can lead to weight gain.

Reading Food Labels

Display includes poster, food

products for reading the label and

handouts.

Consequences of Obesity Display

This display uses life-size hand painted models to explain the dangers of

obesity.

SJUSD Healthy Start

12/07

Nutrition

Tabletop Book

Information

about the

benefits of good nutrition

Janey Junkfood’s Fresh Adventure

Video to help motivate kids to grow

up healthy and fit. Grades K-6.

30 minutes

Portion Distortion Display

Includes poster, handouts

(English and Spanish) and dishes showing portion sizes.

5 A Day Toolbox

Toolbox filled with games,

activities, handouts, and a video

to help promote healthy eating.

Video is in Spanish only. All

other materials are in English and Spanish.

SJUSD Healthy Start

12/07

Fit for Learning Resource Guide

Resource guides for grades K-6 filled

with ideas for the classroom to

promote healthy eating and physical

activity.

Physical Activity Starter Package

Reinforce the importance of physical activity.

Includes a folding display, mass of muscle,

body fat analyzer and exercise safely slide

guide.

Physical Activity Display

Includes posters, handouts, and

examples of equipment used for physical activity.

SJUSD Healthy Start

12/07

Yoga Video

Includes video, instructions, and yoga mats. Can be used for all ages.

Fitness Spots

10 different exercises are

illustrated on vinyl spots. Perfect

for designing fitness stations or

creating games and activities.

SJUSD Healthy Start

12/07

Fitness Challenge

Leader Roles and Responsibilities

* Recruit participants

* Meet with participants to review the Fitness Challenge and hand out packets

* Collect participant registration forms

* Complete a roster of participants at your site

* Provide support, encouragement, and motivation to your participants

* Plan at least one activity per week (See attached suggestions)

* Set up weekly bulletin board and update weekly with supplies provided

* Collect Tracking Form from each participant at the end of each week

*Record weekly points on Summary Sheet

* Tally all points at the end of the challenge

* Award prizes to participants according to the guidelines (Optional)

* Request a display be set up at your site (Optional- see attached listing of display ideas)

85 points =

126 points =

151 points = Complete all six tracking forms and turn in =

SJUSD Healthy Start

12/07

Coming Soon!!!!!

6 Week Fitness Challenge

Commit now to taking Steps

To a Healthier You!!

Free Pedometers for

All Participants!!!!!!

Track Your:

* Fruit and Vegetable Consumption

* Pedometer Steps * Minutes of Physical Activity

* Water Consumption

Activities

Prizes

SJUSD Healthy Start

12/07

Fitness Challenge

Leader Roster/Checklist

Participant

Name

Packet Registration Wk1

Pts

Wk

2

Pts

Wk

3

Pts

Wk

4

Pts

Wk

5

Pts

Wk

6

Pts

Summary Prizes Final

Evaluation

SJUSD Healthy Start

12/07

Fitness Challenge

Leader Summary Sheet

Participant Name Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Total

SJUSD Healthy Start

12/07

Fitness Challenge Leader Checklist

Contact Susan Aldrich for supplies that you would like to reserve

Recruit participants

Meet with participants and hand out a Fitness Challenge packet to each one

Collect registration forms from all participants

Kick off the event

Plan and implement an activity for week one

Set up the week one bulletin board display

Collect week one Tracking Forms from all participants

Enter week one participant totals on Summary Form

Plan and implement an activity for week two

Update the bulletin board with week two materials

Collect week two Tracking Forms from all participants

Enter week two participant totals on the Summary Form

Plan and implement an activity for week three

Update the bulletin board with week three materials

Collect week three Tracking Forms from all participants

Enter week three participant totals on the Summary Form

Plan and implement an activity for week four

Update the bulletin board with week four materials

Collect week four Tracking Forms from all participants

Enter week four participant totals on the Summary Form

Plan and implement an activity for week five

Update the bulletin board with week five materials

Collect week five Tracking Forms from all participants

Enter week five participant totals on the Summary Form

Plan and implement an activity for week six

Update the bulletin board with week six materials

Collect week six Tracking Forms from all participants

Enter week six participant totals on the Summary Form

End the Fitness Challenge on Sunday, November 19th

Collect all remaining Tracking Forms from participants

Do final tallies on the Summary Sheet

Award prizes to all participants

Have all participants complete and return to you a final evaluation form

Contact Susan Aldrich to return all supplies and materials

SJUSD Healthy Start

12/07

Weekly Theme Guidelines

Week Bulletin

Board

Theme

Bulletin

Board

Handouts

Additional

Informational

Handouts

(to use at your

discretion)

Fruit of the

week

Recipe

Vegetable

of the week

Recipe

1 Reading a

Food Label

Reading a

Food Label

Trans Fat Label

Reading

Banana

Sunrise

Smoothie

Broccoli

Broccoli

Garden

Salad

2 Portion

Distortion

Portion

Distortion

Making Sense

of Portion Sizes

Strawberry

Fresh Fruit

Kebobs with

Lemon Lime

Dip

Spinach

Spinach

Salad

3 Physical

Activity

Physical

Activity

Pyramid

Nutrition and

Physical

Activity

Resources

Watermelon

Five Fruit

Salad

Carrot

Baby Beets

and Carrots

with Dill

4 Calorie

Expenditure

Calorie

Expenditure

And Target

Heart Rate

Body Mass

Index

Apple

Pork

Tenderloin

with Apples

and Balsamic

Vinegar

Bell Pepper

Rainbow

Pasta Salad

5 Exercise and

Breakfast

How to

Lose and

Control

Weight

And

Breakfast

Tips

10

Commandments

of Better Health

Orange

Orange

Dream

Artichoke

Artichoke

and Roasted

Red Pepper

Salad

6 Eat Healthy

Move More

Eat Healthy

and

Move More

Benefits of

Water

Mango

Summer

Fruit Salad

Eggplant

Grilled

Eggplant

Sandwich

The Fitness Challenge binder contains weekly informational handouts, a fruit recipe, and a

vegetable recipe to be copied and distributed to each participant according to the chart above.

Each week has a theme for a bulletin board display. The leader is given a packet for each week

with all supplies needed to create a bulletin board according to the chart above.

SJUSD Healthy Start

12/07

Bulletin Board Display Materials

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Theme:

Reading a

Food Label

Theme:

Portion

Distortion

Theme:

Physical

Activity

Theme:

Calorie

Expenditure

Theme:

Exercise

and

Breakfast

Theme:

Eat Healthy

Move More

Poster –

Reading

Food Labels

Poster –

Portion

Distortion

Posters –

Physical

Activity

Pyramid and

Benefits of

Physical

Activity

Posters –

Calorie

Expenditure

and Target

Heart Rate

Posters –

Breakfast

Poster and

Exercise to

lose and

control

weight

Poster –

Maintaining

a Healthy

Weight

Handout-

Reading

Food Labels

Handout –

Portion

Distortion

Handouts –

Physical

Activity

Pyramid

Handouts –

Calorie

Expenditure

and Target

Heart Rate

Handouts –

Breakfast

and Exercise

to lose and

control

weight

Handouts –

Eat Healthy

And

Move More

Fruit of the

Week –

Banana

Information

Fruit of the

Week –

Strawberry

Information

Fruit of the

Week –

Watermelon

Information

Fruit of the

Week –

Apple

Information

Fruit of the

Week –

Orange

Information

Fruit of the

Week –

Mango

Information

Veggie of

the Week –

Broccoli

Information

Veggie of

the Week –

Spinach

Information

Veggie of

the Week –

Carrot

Information

Veggie of

the Week –

Bell Pepper

Information

Veggie of

the Week –

Artichoke

Information

Veggie of

the Week –

Eggplant

Information

SJUSD Healthy Start

12/07

Heart Rate Target (10 Second Count)

To find your target heart rate locate your age category and count your pulse for 10 seconds using

one of the two sites described below. This calculates your level of exercise intensity and helps

you determine your safe and effective training range.

Age

55% 60% 70% 80% 85%

15

19 21 24 27 29

20

18 20 23 27 28

25

18 19 23 26 28

30

17 19 22 25 27

35

17 19 22 25 26

40

17 18 21 24 26

45

16 18 20 23 25

50

16 17 20 23 24

55

15 17 19 22 23

60

15 16 19 21 23

65

14 16 18 21 22

70

14 15 18 20 21

75

13 15 17 19 21

80

13 14 16 19 20

85

12 14 16 18 19

90 11 13 15 17 18

Neck

To feel and count the carotid pulse place the index

and middle fingers gently on the side of the neck, next to the throat.

Wrist

The radial pulse can be taken by placing the

first two fingers lightly over the radial artery of the wrist, directly in line with the thumb.

SJUSD Healthy Start

12/07

Move More!!

Physical Activity guidelines recommend that adults get at least 30 minutes of moderate to intense

physical activity daily for better health. Increased physical activity can help reduce stress,

improve mood, increase productivity and reduce the risk of chronic disease.

Make Exercise Fun!!!!

How to Move More During the Day

! Lead 5-10 minute exercise breaks during

meetings

! Choose the farthest entrance to the building

! Park farther away

! Host walking meetings

! Take the long way when walking to a

meeting

! Walk a few laps during your breaks

! Walk to a colleague’s office rather than

sending an email

! Take 5 minute walking breaks

! Take the stairs instead of the elevator

! Get up and move at least every 30 minutes ! Start a walking club at work

Exercise: A Healthy Habit

* Choose something you like to do

* Find an exercise partner

* Vary your routine

* Stick to a regular time every day

* Sign a contract committing yourself to exercise

* Put exercise as an appointment on your calendar

*Keep a daily log of your activity

Benefits of Exercise

! Reduce risk of heart

disease, high blood

pressure, diabetes, and

obesity

! Keeps you flexible

! Reduces the effects of

aging

! Relieves stress and

anxiety

! Increases your energy

and endurance

! Helps you sleep better

! Helps to maintain a healthy weight

SJUSD Healthy Start

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Eat Healthy

Smart Snacks * Unsalted pretzels

* Applesauce

* Low-fat yogurt with fruit

* Veggies with low-fat dip

* Apple slices with peanut butter

* Raisins

* Nuts

* Graham crackers

* Low-fat or string cheese

* Whole grain cereal with low-fat

milk

*Dried fruit

* Low-fat popcorn

* Beef jerky

* Reduced fat trail mix

*Whole grain crackers * Baked or low-fat chips with salsa

Healthy Brown Bag Lunches * Wraps made with whole-wheat tortillas, lean

meat and veggies

* Whole grain bagel topped with low-fat cream

cheese

* Low-fat cheese cubes and grapes with a lean

meat sandwich on whole grain bread

* Cold strips of grilled chicken with honey

mustard dip with a side of veggies and low-fat

dip

* Quesadilla slices made with low-fat cheese and

chicken or vegetables.

Healthy Breakfast Ideas " Hard boiled eggs

" Low sugar cereal with skim milk

" Oatmeal

" Tortillas with scrambled eggs, peppers and reduced fat cheese

" Whole grain waffles

" Bagel with low-fat cream cheese

" Fresh fruit

" Vegetable strata

SJUSD Healthy Start

12/07

Fitness Challenge

* Water is crucial to your health. It makes up approximately 60% of your body weight

* A lack of water can lead to dehydration. Dehydration occurs when you don’t have

enough water in your body to carry out normal functions.

* Signs of dehydration:

Excessive thirst

Fatigue

Headache

Dry mouth

Little or no urination

Muscle weakness

Dizziness

Lightheadedness

*How much water do you need?

Eight 8-ounce glasses of water a day

* Factors that influence an increase in water needs

Exercise

Environment (hot days)

Illness

Pregnancy

Benefits of Water

SJUSD Healthy Start

12/07

Fruit of the Week: Banana

Nutritional Information Serving Size = 1 medium banana (7-8”)

Calories per serving = 105 Fat grams per serving = 0

Sodium = 1 mg Carbohydrates per serving = 27 g Potassium per serving = 300 mg

Fiber per serving = 3 g

Trivia and Tips # You can freeze bananas- peel and store in plastic bags # As the green banana turns yellow the starch in the fruit turns to sugar # Bananas do not grow on trees – they grow on stalks that can be 25

feet tall # To ripen bananas, put them in a plastic bag, seal it and put in a warm

place # Avoid bananas with soft spots, black or moldy stems, or patches of

different colors – they do not develop full flavor # Bananas are the most popular fruit in the United States.

SJUSD Healthy Start

12/07

Vegetable of the Week: Broccoli

Nutritional Information Serving Size = ! cup cooked

Calories per serving = 25 Fat grams per serving = 0 g

Sodium = 30 mg Fiber per serving = 3 g Carbohydrate = 6 g

Protein = 2 g

Trivia and Tips # Eat raw or cooked. Use in salads, stir fry, and soups. # Good quality broccoli will be dark green to almost blue in color on the

flower end and will also be tightly budded. # Good color indicates higher nutrient value. # The stalk can be used and is delicious! Simply peel the outside skin

from the stalk and cook just like you would the rest of the broccoli. # Broccoli is a member of the mustard family.

SJUSD Healthy Start

12/07

Fruit of the Week: Strawberry

Nutritional Information Serving Size = 8 medium berries

Calories per serving = 70 Fat grams per serving = 0.5 g

Sodium = 0 mg Carbohydrates per serving = 17 g

Protein per serving = 1 g Fiber per serving = 3 g

Trivia and Tips # Good quality strawberries should be firm, evenly shaped, and medium to

large in size. They should be even and bright red. # Avoid berries that are wrinkled, soft, spotted with mold or leaking juice # Berries with more than a touch of green or white around the caps do

not ripen well after picked.

SJUSD Healthy Start

12/07

Vegetable of the Week: Spinach

Nutritional Information Serving Size = ! cup cooked



Protein = 3 g

Trivia and Tips # Use in salads, sandwiches – fresh, cooked, frozen, or canned. # Good quality fresh spinach will have broad, thick, and crisp dark green

leaves. # Wash fresh spinach thoroughly, drain and pat dry. # Spinach is low in calories and a good source of Vitamin A, C, and Iron # Spinach contains a chemical called oxalic acid, which binds with iron and

calcium and reduces the absorption of these minerals. To improve iron absorption spinach should be eaten with vitamin C rich foods such as orange juice, tomatoes, or citrus fruit

SJUSD Healthy Start

12/07

Fruit of the Week: Watermelon

Nutritional Information Serving Size = ! cup


Sodium = 0 mg Fiber per serving = 1 g Carbohydrates = 6 g

Trivia and Tips # Good quality watermelon will be firm and evenly shaped. It will have a

deep-pitched sound if you slap it with the palm of your hand. # Avoid high-pitched sounding watermelons when slapped with palm of

hand – this indicates it is not ripe. # Melons may be kept at room temperature for about 2 weeks. # Watermelon, considered one of America’s favorite fruits is actually a

vegetable. It is a cousin to the cucumber and kin to the gourd. # Americans purchase and consume about 3 billion pounds of watermelon a

year.

SJUSD Healthy Start

12/07

Vegetable of the Week: Carrot

Nutritional Information Serving Size = ! cup raw Calories per serving = 25

Fat grams per serving = 0 g Sodium = 45 mg

Fiber per serving = 2 g Carbohydrate = 6 g

Protein = 1 g

Trivia and Tips # Use raw, cooked, in salads, and stir fried. # Most carrots are sold without the green tops because they have been

shown to draw moisture from the roots. # To store carrots longer – remove the green tops if they are still on. # Carrots belong to the parsley family. # The deeper the orange color of the carrot, the higher the beta

carotene content. Beta carotene is an antioxidant that may help reduce the risk of cancer and other diseases.

# Carrots are an excellent source of Vitamin A, which is necessary for healthy eyesight, skin, growth, and aids our body in resisting infection.

SJUSD Healthy Start

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Fruit of the Week: Apples

Nutritional Information Serving Size = 1 medium size apple



Trivia and Tips # Excellent for eating fresh or using in salads. # Good quality apples will be firm with smooth, clean skin. # Avoid apples with soft or dark spots. # Rub apple slices with lemon juice to keep them from turning brown. # There are tens of thousands of varieties of apples. # One pound of apples cored and sliced equals about 4 ! cups # One large apple cored and processed equals about 1 cup # Americans eat about 120 apples apiece each year.

SJUSD Healthy Start

12/07

Vegetable of the Week: Bell Pepper

Nutritional Information Serving Size = ! cup chopped


Sodium = 1.5 mg Fiber per serving = 1 g Carbohydrate = 5 g

Protein = 1 g

Trivia and Tips # Eat raw, cooked or roasted # Use peppers on vegetable platters and serve with dip # Most varieties of peppers turn from green to red and will sweeten as

they ripen. # Red bell peppers contain 11 times more beta carotene than green bell

peppers. Beta carotene is a cancer/disease fighting antioxidant. # Avoid peppers that are soft, wrinkled or bruised

SJUSD Healthy Start

12/07

Fruit of the Week: Orange

Nutritional Information Serving Size = 1 medium size orange



Protein = 1 g

Trivia and Tips # Use for snacks, lunches, juice, and in salads. # Good quality oranges should be firm and heavy for their size. Select

thin skin oranges with smooth, finely textured skin. # Two to four medium oranges = 1 cup of juice # One medium orange = 4 teaspoons of grated peel. # One medium orange has 10-12 sections. # Eating the whole fruit provides 140% of the recommended dietary

allowance for Vitamin C. # Eating the whole fruit provides more fiber than the fruit juice.

SJUSD Healthy Start

12/07

Vegetable of the Week: Artichoke

Nutritional Information Serving Size = 1 medium Artichoke



Protein = 4 g

Trivia and Tips # Artichokes are actually a flower bud, if allowed to flower, blossoms

measure up to seven inches and are a violet-blue color. # When squeezed, a fresh artichoke will make a squeak. # For maximum taste – cook as soon as possible after cutting from stalk. # Dip artichokes in lemon juice or low-fat dipping sauce for added flavor.

SJUSD Healthy Start

12/07

Fruit of the Week: Mango

Nutritional Information Serving Size = ! cup



Trivia and Tips # Use in fruit salads or eat out of hand. # Good quality mangos will yield slightly to gentle pressure. # Medium to large mangos are generally the best. # Avoid mangos that are too soft, small, or wrinkled. # Green mangos are used for cooking but will ripen if kept at room

temperature. # Ripen a mango in a sealed plastic bag with a ripen banana on top of the

refrigerator. # Most Americans think of mangos as an exotic fruit with the taste of a

peach or pineapple. # Cutting a mango – cut off both ends, place fruit on a flat surface and

cut away peel from top to bottom along curve of the fruit. Cut fruit into slices by carving lengthwise along the pie.

SJUSD Healthy Start

12/07

Vegetable of the Week: Eggplant

Nutritional Information Serving Size = ! cup cubed and cooked



Trivia and Tips # Eggplant is available year round. # Good quality eggplant will be firm, dark with smooth, shiny skin and

fairly light for it’s size. # Eggplant with wrinkled and dull colored skin indicates that it is old. # Eggplant was brought to America by Spaniards as “berengenas”,

meaning apples of love. # Ladies in high society of China once made black dye from dark eggplant

skins and used it to stain their teeth to a black luster, a fashionable cosmetic use.

SJUSD Healthy Start

12/07

Fresh Fruit Kebobs with Lemon Lime Dip

Serves 2

Ingredients:

4 ounces low fat, sugar-free lemon yogurt

1 teaspoon fresh lime juice

1 teaspoon lime zest

4 to 6 pineapple chunks

4 to 6 strawberries

1 kiwi, peeled and diced

! banana, cut into ! inch chunks

4 to 6 red grapes

4 wooden skewers

Directions:

In a small bowl, whisk together the yogurt, lime juice, and lime zest. Cover and

refrigerate until needed.

Thread 1 of each fruit onto skewer. Repeat with the other skewers until the fruit is gone.

Serve with the lemon-lime dip.

Nutritional Analysis:

Serving Size – 2 kebabs Calories – 160

Protein – 4 grams Carbohydrate – 36 grams

Total Fat – 1 gram Saturated Fat - <1 gram

Potassium – 516 mg Monounsaturated fat – trace

Cholesterol – 4 mg Sodium – 45 mg

Fiber – 4 grams

SJUSD Healthy Start

12/07

Baby Beets and Carrots with Dill

Serves 6

Ingredients:

1 pound red and yellow baby beets, about 1 ! inches in diameter

! pound baby carrots peeled

2 teaspoons butter

1 tablespoon extra-virgin olive oil

1 ! teaspoons fresh lemon juice

2 teaspoons chopped fresh dill, plus sprigs for garnish

Directions;

If the beet greens are still attached, cut them off, leaving about 1 inch of the stem intact.

In a large steamer pot, bring 1 inch of water to a boil. Add the unpeeled beets, cover, and

steam until tender, 20 to 25 minutes. Remove from the pot and let stand until cool

enough to handle. Peel and cut into quarters. Set aside and keep warm.

Add enough water back into the pot to make 1 inch and return to a boil. Add the baby

carrots, cover, and steam until tender, 5 to 7 minutes. Remove from the pot.

In a large bowl, toss the carrots with the butter, olive oil, lemon juice and chopped dill.

Add the beets, toss gently to combine, and transfer to a serving dish. Serve immediately,

garnish with dill sprigs.

Nutritional Analysis (Per Serving)

Calories 68

Protein 1 gram

Carbohydrate 8 grams

Total Fat 4 grams

Saturated Fat 1 gram Monounsat. Fat 2 grams

Cholesterol 3 mg

Sodium 261 mg

Fiber 2 grams

SJUSD Healthy Start

12/07

Pork Tenderloin with Apples and Balsamic Vinegar

Serves 4

Ingredients:

1 tablespoon olive oil

1 pound pork tenderloin, trimmed of all visible fat

Freshly ground black pepper

1 cup chopped onion

! cup chapped apple

1 ! tablespoons fresh rosemary, chopped

1 cup low-sodium chicken broth

1 ! tablespoons balsamic vinegar

Directions:

Preheat oven to 450. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with

pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove

from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or

until a food thermometer reaches 160 F.

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat

until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar.

Increase the heat and boil until the sauce has reduced, about 5 minutes

To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and

serve immediately.


Calories 215

Protein 25g

Carbohydrate 10g

Total Fat 8 g

Saturated Fat 2 g

Monounsat. Fat 4 g

Cholesterol 75 mg

Sodium 93mg

Fiber 1 g

Potassium 515 mg

Calcium 23 mg

SJUSD Healthy Start

12/07

Orange Dream

Serves 4

Ingredients:

1 ! cup orange juice, chilled

1 cup light vanilla soy milk, chilled

1/3 cup silken or soft tofu

1 tablespoon dark honey

1 teaspoon grated orange zest

! teaspoon vanilla extract

5 ice cubes

4 peeled orange segments

Directions:

In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice

cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish with an orange segment.


Calories 105

Protein 3 g

Carbohydrate 20 g

Total Fat 1 g

Saturated Fat <1 g

Monounsat. Fat <1 g

Cholesterol 0 mg

Sodium 18 mg

Fiber 1 g

Potassium 249 mg

Calcium 109 mg

SJUSD Healthy Start

12/07

Artichoke and Roasted Red Pepper Salad with Roasted Pepper Dressing

Ingredients:

8 artichokes, prepared and cooked as directed for whole artichokes

4 red bell peppers

lettuce leaves

! cup red onion sliced

! cup ripe olives sliced

1/3 cup balsamic vinegar

# cup white wine or cider vinegar

2 cloves garlic minced

1 Tablespoon fresh basil chopped or 1 teaspoon dried basil

1 teaspoon fresh rosemary or ! teaspoon crushed dried rosemary

1 teaspoon sugar

Directions:

Halve artichokes lengthwise and scoop out center petals and fuzzy centers.

Remove outer leaves and reserve to garnish salad.

Trim out hearts and slice thinly. Cover and set aside.

Place whole bell peppers under preheated broiler. Broil under high heat until

charred on all sides. Turn frequently with tongs. Remove from oven and place in

a paper bag for 15 minutes to steam skins. Trim off stems of peppers, remove

seeds and ribs.

Strip off skins. Slice peppers into julienne strips.

Reserve # of the bell pepper strips to prepare dressing.

To assemble salads, arrange lettuce leaves on 8 salad plates.

Arrange sliced artichoke hearts, remaining bell pepper strips, red onion and olive

slices on lettuce.

Garnish with a couple of cooked artichoke leaves.

Dressing:

In blender place reserved bell pepper strips, vinegars, garlic, basil, rosemary, and

sugar. Cover and process until well blended and nearly smooth. Spoon over

salads.

Nutritional Analysis Per Serving

Servings 8

Calories 133

Fat 1 g

Carbohydrates 30 g

Protein 8 g

Fiber 12 g

Fitness Challenge - San Jose Unified School District | San Jos©

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