Healthy Habits Readings

Healthy Habits
Program Guide
© 2006 – 2011 Boys & Girls Clubs of America

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Copyright © 2006 – 2011 Boys & Girls Clubs of America • 1897-11
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Boys & Girls Clubs of America
1275 Peachtree St. NE
Atlanta, GA 30309
(404) 487-5700
www.bgca.org
Healthy Habits i
Foreword
Foreword
Boys & Girls Clubs historically have been at the forefront of youth development, working with young people
from disadvantaged circumstances. Clubs have sought actively to enrich the lives of girls and boys. Our
Movement is dedicated to ensuring that young people have greater access to quality programs and services
that will enhance their lives and shape their futures.
In the United States each year, obesity, unhealthful eating and physical inactivity account for more than
300,000 preventable deaths from chronic diseases, such as heart disease, stroke, cancer and diabetes. Unless
changes are made, there will be an even greater prevalence of obesity and chronic health problems in the
future, as obesity among children and teens has nearly doubled during the past two decades.
Boys & Girls Clubs of America’s sponsors and partners, The Coca-Cola Company and WellPoint Foundation,
have made a generous commitment to support Triple Play: A Game Plan for the Mind, Body and Soul. This
national initiative takes a holistic approach to educating young people about good nutrition, making
physical fitness a daily practice and developing individual strengths and good character. The U.S.
Department of Health and Human Services has taken a strong interest in Triple Play because it is in line
with its Steps to a HealthierUS initiative. Working together, this unbeatable team will help Boys & Girls Club
youth achieve this winning combination.
Healthy Habits promotes health and wellness for Boys & Girls Club members ages 6 to 18. Healthy Habits
is a user-friendly small-group program that utilizes informational and experiential learning activities to
help members develop healthy attitudes and behaviors about nutritional eating and physical fitness. This
program supports Club members in making positive decisions about their well-being. Participants build skills
for maintaining physical fitness and making positive lifestyle changes.
We urge you to incorporate Healthy Habits, the “Mind” component of the Triple Play strategy, in your
annual programming. We challenge you to work with other community agencies to reverse the alarming
trend of childhood obesity. We all have a role in making sure our young people adopt lifelong, healthy
lifestyles that include vigorous physical activity and a wholesome, balanced diet.
Roxanne Spillett
President
ii Healthy Habits
Acknowledgments
Acknowledgments
Boys & Girls Clubs of America (BGCA) gratefully acknowledges the contributions of the following
organizations and individuals to the development of the Triple Play Healthy Habits program. This resource is
a critical component of Triple Play: A Game Plan for the Mind, Body and Soul.
Triple Play is BGCA’s first comprehensive health and wellness initiative developed in collaboration with
the U.S. Department of Health and Human Services. The initiative is made possible through the generous
support of The Coca-Cola Company and WellPoint Foundation.
The insights and expertise of the following Club professionals were invaluable in shaping the program’s
design and content.
Everett Curl, Boys & Girls Club of Greater Houston, Texas
Mark Dantzler, Challengers Boys & Girls Clubs, Calif.
Mike Erlandson, Boys & Girls Club of Watertown, S.D.
Greg Gipson, Boys & Girls Club of the Gulf Coast, Miss.
Randi Harris, Boys & Girls Club of Salem, Marion & Polk County, Ore.
Michell “Mike” Jones, Fort Monroe Youth Services, Va.
Gregory Reinholt, Boys & Girls Club of Northwest Indiana, Ind.
Cassandra Strange, Boys & Girls Club of Middlesex County, Mass.
Chad Williams, Boys & Girls Club of Hartford, Conn.
The following BGCA staff members have been instrumental in bringing the Triple Play initiative and its
components to fruition:
Judith J. Pickens, Senior Vice President, Program & Youth Development Services
Kurt Aschermann, Senior Vice President/Chief Marketing & Development Officer
Gregory Doss, Director, Health and Life Skills and Healthy Habits Project Manager
Kieshala Booker, Program Assistant, Youth Development Services
Sharon E. Hemphill, Senior Director, Health and Life Skills
Tiffany Henderson, Assistant Director, Sports, Fitness and Recreation
Lori Huggins-McGary, Director, Sports, Fitness and Recreation
Lorene Jackson, former Senior Director, Sports, Fitness and Recreation
Llewellyn LaRocque, Administrative Assistant, Youth Development Services
Wayne B. Moss, Senior Director, Sports, Fitness and Recreation
Tamara Peterson, Graphic Designer, Creative Services
Bridgette Redmond, Assistant Director, Sports, Fitness and Recreation
Carter Julian Savage, Vice President, Program & Youth Development Services
Irma Velasco-Nuñez, Director, Editorial Services
Tom Weeden, Director, Sports, Fitness and Recreation
BGCA acknowledges the efforts of Diane Quagliani, MBA, RD, Quagliani Communications, Inc. and
Michelle M. Tuttle, MPH, RD, Tuttle Communications, who developed the program, and Collette Parker,
who edited the program. BGCA also thanks the International Food Information Council (IFIC) for allowing
BGCA to reprint or adapt content from its Kidnetic.com program materials.
Healthy Habits iii

Table of Contents
Table of Contents
Introduction
Triple Play: A Game Plan for the Mind, Body and Soul............................................................ 1
Lessons Overview................................................................................................................ 1
Tools to Teach Each Lesson.................................................................................................. 2
Deepening Impact on Club Youth Through Healthy Habits....................................................... 5
Lessons for Ages 6-8
Lesson 1, MyPyramid Is Your Pyramid!.................................................................................. 7
Lesson 2, Stamp Out Portion Distortion!...............................................................................15
Lesson 3, Eating for Energy Part 1: Power Your Body and Brain with Breakfast.........................19
Lesson 4, Eating for Energy Part 2: Snacking, Fluids and Fad Diets..........................................22
Lesson 5, Pick Up on Produce: Fruits and Veggies..................................................................26
Lesson 6, Now We’re Cooking!..............................................................................................30
Lesson 7, Building Healthy Bones – and Teeth, Too...............................................................34
Lesson 8, Your Body – All Systems Go!.................................................................................37
Lesson 9, Focus on the Food Environment............................................................................40
Lesson 10, Eating Away from Home......................................................................................45
Lessons for Ages 9-12
Lesson 1, MyPyramid Is Your Pyramid!.................................................................................51
Lesson 2, Stamp Out Portion Distortion!...............................................................................60
Lesson 3, Eating for Energy Part 1: Power Your Body and Brain with Breakfast.........................64
Lesson 4, Eating for Energy Part 2: Snacking, Fluids and Fad Diets..........................................68
Lesson 5, Pick Up on Produce: Fruits and Veggies..................................................................72
Lesson 6, Now We’re Cooking!..............................................................................................76
Lesson 7, Building Healthy Bones – and Teeth, Too...............................................................81
Lesson 8, Your Body – All Systems Go!.................................................................................86
Lesson 9, Focus on the Food Environment............................................................................90
Lesson 10, Eating Away from Home......................................................................................96
Lessons for Teens
Lesson 1, MyPyramid Is Your Pyramid!............................................................................... 101
Lesson 2, Stamp Out Portion Distortion!............................................................................. 112
Lesson 3, Eating for Energy Part 1: Power Your Body and Brain with Breakfast....................... 117
Lesson 4, Eating for Energy Part 2: Snacking, Fluids and Fad Diets........................................ 121
Lesson 5, Pick Up on Produce: Fruits and Veggies................................................................ 125
iv Healthy Habits
Table of Contents
Lesson 6, Now We’re Cooking!............................................................................................ 129

Lesson 7, Building Healthy Bones – and Teeth, Too............................................................. 134
Lesson 8, Your Body – All Systems Go!............................................................................... 139
Lesson 9, Focus on the Food Environment.......................................................................... 143
Lesson 10, Eating Away from Home.................................................................................... 149
Resources
Background Readings........................................................................................................ 157
Reproducible Handouts..................................................................................................... 201
Reproducible Games.......................................................................................................... 229
Smart Snack Sheet........................................................................................................... 246
Energizing Exercises List................................................................................................... 248
Forms and Templates........................................................................................................ 249
Parental Permission/Food Allergy Waiver Form........................................................... 251
Sample Press Release................................................................................................ 252
Healthy Habits v
vi Healthy Habits
Introduction
Introduction
Triple Play: A Game Plan for the Mind, Body and Soul
Welcome to Boys & Girls Clubs of America’s Healthy Habits program, part of BGCA’s Triple Play initiative.
Triple Play: A Game Plan for the Mind, Body and Soul is a dynamic new Boys & Girls Club initiative that
demonstrates how eating right, keeping fit and forming positive relationships adds up to a healthy lifestyle
for Club members. As Club professionals, you can teach youth how to understand nutrition and make better
food choices. You can engage members in daily physical activities for the health of their growing bodies and
demonstrate the fun in staying fit.
Healthy Habits is the “Mind” component of Triple Play, where eating smart and maintaining physical fitness
are emphasized to improve the overall well-being of Club members.
The Healthy Habits program is designed to:
• Teach young people about the benefits of healthy habits such as eating right and being physically
active.
• Equip young people with skills to adopt healthier habits by participating in fun and engaging
learning activities both at the Club and at home.
• Encourage young people to take small steps toward positive behavior change.
Lessons Overview
This program contains the background information, step-by-step lesson plans and handouts you will need to
teach lessons and conduct activities for 10 topics. The lessons are designed for the following age groups: 6-
to 8-year-olds, 9- to 12-year-olds and 13- to 18-year-olds – the Teen Group.
A note about the Teen Group: While the information in the teen lessons is appropriate for all teens, we
encourage Club professionals to gather teen members in the more traditional Club age groups, 13 to 15 and
16 to 18, to promote a more comfortable environment for participants and encourage more participation
and discussion.
Generally, each lesson and activity will take about 30 minutes for 6- to 8-year-olds and about 45 minutes
for the older age groups. You can shorten or lengthen the time frame according to the needs and interests
of your group.
The lessons cover the following topics:
Lesson 1, MyPyramid is Your Pyramid!

The U.S. Department of Agriculture’s (USDA) MyPyramid is a science-based guide to healthy eating and
physical activity for Americans over age 2. In this lesson, young people learn MyPyramid’s basic principles.
Please conduct this lesson first. Teaching about MyPyramid and how to follow it provides an important
foundation for conducting the other lessons in this program. You may want to allow extra time to teach this
lesson and conduct the activity. After you teach the MyPyramid lesson, you may teach the remaining lessons in
any order.
Healthy Habits 1
Introduction
Lesson 2, Stamp Out Portion Distortion!

Members become more aware of portion sizes – the amount they choose to eat – compared to serving sizes
defined by the Nutrition Facts food label and amounts recommended by MyPyramid. They also learn about
“portion distortion,” which is eating amounts of foods and beverages that are too big for their body size,
too big in relation to the amounts of other foods and beverages they have in a day or too big for the
amount of physical activity they do.
Lesson 3, Eating for Energy Part 1: Power Your Body and Brain with Breakfast
This lesson teaches youth about the benefits of eating breakfast, including whole grain options, and gives
them a hands-on experience of preparing and tasting a quick and nutritious breakfast recipe.
Lesson 4, Eating for Energy Part 2: Snacking, Fluids and Fad Diets
Members learn about “zappers” such as poor snacking habits, not drinking enough fluids and following fad
diets. Members also learn new habits for “energy boosters.”
Lesson 5, Pick Up on Produce: Fruits and Veggies

Many young people (and adults) fall short on eating recommended amounts of fruits and vegetables. This
lesson teaches youth that fruits and veggies aren’t just good for them – they taste good, too.
Lesson 6, Now We’re Cooking!

In this lesson, members really “get cooking” when they experience the fun of teaming up to prepare and
taste a nutritious recipe.
Lesson 7, Building Healthy Bones – and Teeth, Too

The eating, exercise and oral hygiene habits young people establish now may last a lifetime. In this lesson,
members learn how to keep their bones and teeth strong and healthy.
Lesson 8, Your Body – All Systems Go!

Members learn about the important jobs different body parts perform and how to keep them in top condition.
Lesson 9, Focus on the Food Environment

This lesson helps youth learn about different types of food cues and how they affect when and what they eat.
Lesson 10, Eating Away from Home

Most of us eat at least one meal a day away from home. This lesson helps members learn to make
healthier choices when purchasing foods at fast food restaurants, school cafeterias, vending machines and
convenience stores.
Tools to Teach Each Lesson

Each lesson includes several tools and activities to help teach members about the topic.
1. Healthy Habits Poster – There is an English version and a Spanish version of this poster, promoting
Healthy Habits and the Triple Play: A Game Plan for the Mind, Body and Soul initiative. Display this
poster to get members excited about the program.
2 Healthy Habits
Introduction
2. MyPyramid Poster – There are two versions of this poster: one for younger members and one for
the older groups. Display this poster at each lesson. You’ll refer to it often as you teach about
MyPyramid.
3. Fight BAC! Keep Food Safe from Bacteria Poster – Display this poster at each lesson to reinforce
the importance of hand washing before snack time or recipe preparation. You’ll also use it to discuss
other aspects of food safety during Lesson 6, Now We’re Cooking!
4. Smart Snack Sheet – Each lesson includes a snack or a recipe preparation activity and tasting.
When the lesson calls for a snack, refer to the Smart Snack Sheet (found in Resources, p. 246) for
easy and nutritious options.
5. Energizing Exercises List – To promote physical activity at each lesson, lead the kids in at least
one Energizing Exercise and review the benefits of exercise. Choose an idea from the Energizing
Exercises list (found in Resources, p. 248), come up with your own or ask the kids to think of
creative ways to get moving.
6. Step-by-Step Instructions – Each lesson lists materials and provides step-by-step instructions to
help you prepare for and conduct the lesson. Read the lesson carefully a few days before you plan to
teach it so you’ll have enough time to prepare.
7. Key Teaching Points – Each lesson includes key points to guide you in teaching kids about the
topic. Adapt the level of detail you provide to the age and learning level of your group.
8. Learning Activities – Each lesson provides instructions for conducting age-appropriate activities
that reinforce what the Club members learned about the topic.
9. Reproducible Handouts and Worksheets – Each lesson provides the handouts you need in a
reproducible format. These are found in Resources, starting on p. 201.
10. Take-Home Challenges – At the end of each lesson, you’ll find suggested challenges for
participants to do at home before the next meeting. These challenges reinforce what the members
learned about healthy eating and physical activity and promote small steps toward adopting healthy
habits.
11. Take-Home Challenge Checklist – Display and use this laminated checklist at each lesson to
recognize youth for accomplishing the Take-Home Challenges. Please note that only dry-erase
markers can be used for easy cleaning and reuse.
12. Background Reading – Additional articles related to each topic are available in Resources, starting
on p. 157. The articles are reproducible and written at an appropriate reading level for most
members. Use the articles for your own background reading, and feel free to provide members with a
copy to take home.
13. Additional Resources – Additional Web resources are listed at the end of each lesson for finding
more information on the lesson’s topic. Note: BGCA has reviewed these sites and deems them
appropriate for Club staff and members; however, links on these or any other Web sites may not meet
the same standards. Most links are not affiliated with host sites and might contain objectionable
material. Some sites may request personal identifying information from users. Please keep in mind
that the content of Web sites changes constantly, so you may not always be able to find a referenced
resource, and you should screen any Web sites before allowing Club members to visit them. Club staff
should closely supervise youth when they use the Internet. To ensure safety and appropriate use of
your Club’s computers, we encourage you to develop and adopt an Acceptable Use Policy. This policy
Healthy Habits 3
Introduction
should outline specific guidelines and procedures for staff and members to follow, including securing
written permission from parents or guardians for their children to use the Internet at your Club and
requiring members to complete an orientation to Internet use prior to receiving access. For guidance
on creating an Acceptable Use Policy, visit the Club Tech Planning Resources section of www.bgca.net.
14. Sample Grant Funding Proposal and Sample Press Release – Both are available in Resources,
p. 254 and p. 252.
Important Notes!
• Please ask each child to bring a journal or notebook to each session. They will use it to take notes
as you teach each lesson and to record information for some of the weekly Take-Home Challenges
you assign.
• Please distribute copies of the Program Participation Letter to Parents and Parental Permission/
Food Allergy Waiver Form (found in Resources on p. 249 and p. 251) to each member before
the beginning of the program. Ask each member to discuss any possible food allergies with his
or her parents, sign the waiver and return it to the Club before participating in a snack or recipe
preparation.
• Keep all participants’ completed, signed Parental Permission/Food Allergy Waiver Forms in
a file with your participant attendance roster and other materials you use for weekly or daily
implementation of the program. Prior to each lesson, as you make preparations for snacks or recipes,
refer to the Food Allergy Waiver Forms to identify participants who may have allergies to the foods
you will use. Make alternate provisions for allergic participants or choose different snacks or recipes
to use during the lesson.
• Please note that in each lesson, whenever you are to deal with food, a box entitled Important
Notes About Cleanliness and Food Allergies! appears to remind you to ensure cleanliness and
check for possible food allergies among your members.
A Special Word About Food

The families of some Club members may struggle with economic
issues or other factors that make certain foods unavailable to them.
As you teach these lessons, please be sensitive to this possibility and
adjust the talking points, activities and food examples used in these
lessons accordingly.
No one should go hungry. If it appears that a Club member needs
food assistance, consider contacting the parent or caregiver to offer
information about the many Nutrition Assistance Programs provided
by the U.S. Department of Agriculture’s Food and Nutrition Service.
You can access this information at www.fns.usda.gov/fns/.
Clubs are encouraged to check into this Web site, too. In addition to
information for providing food for families, the Food and Nutrition
Service can help Clubs partner with other agencies within the
community to apply for federal programs that provide after-school
snacks, summer lunches and other healthy benefits for members.
4 Healthy Habits
Introduction
Deepening Impact on Club Youth Through Healthy Habits

Impact is the effect that Boys & Girls Clubs have on members: the contribution the Club makes to the
attitudes, skills, values and behaviors that enable youth to succeed in adulthood.
Boys & Girls Clubs of America conducted the 2004-2005 National Deepening Impact Study in 25 small,
medium and large Clubs in public housing, on military bases, on Native lands, in schools and in more
traditional settings. BGCA interviewed Club management, staff, teens and community leaders and conducted
in-depth Club visits.
The study revealed that the most successful Clubs operate on these principles:
• Club leadership has a high expectation that the Club will always provide the best possible experience
to Club members.
• Club professionals believe in the capacity of every youth to succeed.
• Leadership and staff expect everything the Club does to be world-class.
The study also found that the impact a Club has on any member is a function of the member’s level of
participation and the degree to which the Club implements five key elements, based on research and our
traditions as a Movement.
The five key elements for deepening impact are:
1. A safe and positive environment – Club staff, facilities, program offerings and age-appropriate
settings should produce a sense of physical and emotional safety and provide continuity and
predictability for members.
The Healthy Habits program provides age-appropriate information and ideas for members to improve
their eating habits and gain a sense of control over their health. Each lesson follows a predictable
format, yet is unique in its learning activities. In addition, each lesson builds on the ideas presented
in the other lessons.
2. Fun and sense of belonging – Clubs should generate happiness, fun and enjoyment for members.
Each Healthy Habits lesson uses an upbeat approach to instruction and fun group activities to teach
kids about healthy eating and physical activity. Many of the activities provide opportunities for Club
members to demonstrate their creativity and support each other.
3. Supportive relationships – Clubs should provide youth with the opportunity to develop meaningful
relationships with peers and adults.
The Healthy Habits program asks Club members to participate with peers in group and team
activities. The lessons provide ample background information so instructors are prepared to teach
the lessons and offer constructive guidance during each lesson’s activities.
4. Opportunities and expectations – Clubs should allow members to acquire a range of physical,
social, technological, artistic and life skills.
Healthy Habits teaches Club members how to choose a healthy diet, prepare healthy meals and
snacks, establish a regular physical activity program and practice good oral hygiene. In addition,
many of the activities encourage Club members to work with their peers to solve problems and use
their creativity.
5. Recognition – Clubs should make use of multiple methods for recognizing and affirming young
people’s accomplishments.
Healthy Habits 5
Introduction
The Healthy Habits program offers positive feedback and small rewards for accomplishing activities
at the Club, as well as public recognition for practicing healthy habits at home by posting
accomplishments on the Take-Home Challenge Checklist.
When these five forces are in place in a youth’s life, they counteract the negative forces that can deter
youth from positive social development. By taking part in the Healthy Habits program, Club members will
have the opportunity to grow into healthy, constructive individuals.
6 Healthy Habits
Boys & Girls Clubs of America (March 2006)
Resources Handouts
Resources Table of Contents
Resources
Table of Contents
Background Readings
A Close Look at MyPyramid for Kids....................................................................... 157
Anatomy of MyPyramid......................................................................................... 158
Avoid Foodborne Illness – Fight BAC!..................................................................... 159
Brain Food .......................................................................................................... 161
Cooking Skills by Age........................................................................................... 162
Don’t Lose Your Teeth!.......................................................................................... 163
Drink Up and Eat Up for Healthy Kidneys............................................................... 164
Eating for Energy................................................................................................. 165
The Eyes Have It!................................................................................................. 166
Figuring Out Food Labels....................................................................................... 167
Fitting in Fast Food Favorites................................................................................ 170
Food Intake Patterns/Estimated Daily Calorie Needs................................................. 171
Fueling Up for Healthy Muscles............................................................................. 173
Get 3-A-Day of Dairy – We Triple Dare You!............................................................ 174
Go with the Flow: Drink Those Fluids..................................................................... 175
In the Loop with Your Intestines........................................................................... 177
Is Your Body in Balance?...................................................................................... 178
Keeping Kids Safe in the Kitchen........................................................................... 179
Keeping Your Heart Healthy.................................................................................. 180
The Liver: Living Large......................................................................................... 181
Mixed Dishes in MyPyramid................................................................................... 182
MyPyramid Food Intake Pattern Calorie Levels......................................................... 183
MyPyramid for Kids: Tips for Families Mini Poster.................................................... 184
MyPyramid Mini Poster (for Teens)......................................................................... 186
Portion Distortion – It’s How Much You Eat that Counts........................................... 188
Power Up with Breakfast....................................................................................... 189
Should Kids Go on a Diet to Lose Weight?............................................................... 190
Teaching Your Kids about Food Advertising and Marketing....................................... 191
Them Bones......................................................................................................... 192
Totally Weird Ways to (Fruit and) Veg Out.............................................................. 193
What Counts as a Cup of Fruit?.............................................................................. 194
What Counts as a Cup of Vegetables?...................................................................... 195
What Counts as an Ounce Equivalent of Grains?....................................................... 197
What Counts as an Ounce Equivalent in the Meat & Beans Group?............................. 198
Healthy Habits 155

Resources Handouts
Resources Table of Contents
What Counts as One Cup in the Milk Group?............................................................ 199

Your Blood – Pump It Up!..................................................................................... 200
Reproducible Handouts
A Baker’s Dozen Fast Breakfast Ideas...................................................................... 201
Action! Make Your Own Commercial or Print Ad...................................................... 202
Are You Snack Smart?........................................................................................... 203
Be a Food Ad Reviewer......................................................................................... 205
Easy Parmesan Chicken Fingers.............................................................................. 206
Fresh Fruit Pudding Milk Shake............................................................................. 207
Fruit and Cheese “Butterfly” Snack Mix.................................................................. 208
Fruit and Veggie Color List.................................................................................... 209
Gotta Split! Breakfast........................................................................................... 210
How Hungry Are You Now?................................................................................... 211
Insect-Infested Logs............................................................................................. 212
Keep Your Body Parts Working Right: Gos and Whoas.............................................. 213
Mexicali Cheddar Bean Salad.................................................................................. 217
Mini Muffin Pizzas................................................................................................ 218
MyPyramid Worksheet for Kids.............................................................................. 219
MyPyramid Worksheet (for Teens).......................................................................... 220
Read It Before You Eat It! .................................................................................... 221
Serves You Right Matching Game........................................................................... 222
Super-Duper Shakin’ Snack Mix.............................................................................. 223
Test Your Fruit and Veggie I.Q............................................................................... 224
Very Cool Veggie Burrito....................................................................................... 225
What’s This for Anyway?....................................................................................... 227
Where Are my Parts?............................................................................................ 228
Reproducible Games
Healthy Bones and Teeth Bingo............................................................................. 229
Healthy Bones and Teeth Bingo Answer Guide......................................................... 237
MyPyramid 1000 Game Cards................................................................................. 238
Your Body Quiz Show Cards................................................................................... 244
Smart Snack Sheet.............................................................................. 246

Energizing Exercises List..................................................................... 248
Forms and Templates
Program Participation Letter to Parents.................................................................. 249
Healthy Habits Program Description....................................................................... 250
Parental Permission/Food Allergy Waiver Form........................................................ 251
Sample Press Release............................................................................................ 252
Sample Grant Funding Proposal.............................................................................. 254
156 Healthy Habits

Resources Handouts
Resources Background Readings
Healthy Habits 157

Resources
Resources Handouts
Background Readings
158 Healthy Habits

Resources Handouts
Healthy Habits 159

Resources
Resources Handouts
Background Readings
160 Healthy Habits

Resources Handouts
Brain Food
Your brain is the commando for many important things you do. It controls your ability to think, speak, see,
hear, remember things and feel stuff. (Like that the stove is hot when you touch it – ouch!) Quite a few big
jobs for an organ that weighs just a little more than three pounds in a grown-up!
Would you eat a food that could make you smarter? Though you probably said yes, there’s really no such
thing. But here are three ways that really work to boost your brainpower:
1. Eat carbohydrates. Carbohydrates are found in bread, cereal, rice, pasta, dry beans, fruits and
veggies. Your body turns the carbohydrates in these foods into blood glucose (blood sugar), which
circulates around in your blood to deliver energy all around your body – including your brain! Your
brain can’t store any glucose to use later, so for a steady supply, it relies on you to eat regularly.
2. Always eat breakfast. Breakfast powers up your brain in the morning. It can help you pay
attention better in school and maybe even do better on tests. (Sorry, you still have to study!)
3. Don’t skip meals. If you go too long without eating, your body and brain will complain by making
you feel tired and crabby – who needs that? To feel good, eat every four or five hours throughout
the day. When there’s a super-long stretch between meals, a small snack can fill in the gap!
This article was adapted with permission from Kidnetic.com.
Healthy Habits 161

Resources Handouts
Cooking Skills By Age

Match your members’ skill levels with various tasks for safe kitchen fun. Here are some suggestions for age-
specific tasks:
3-Year Olds
• Wash fruits and vegetables
• Stir ingredients in a bowl
• Tear lettuce
• Pour liquids
4-Year Olds
• Grease pans
• Open packages
• Peel oranges or hard-cooked eggs
• Snip fresh herbs with dull scissors
• Mash bananas with a fork
5- to 6-Year Olds
• Measure ingredients
• Cut soft foods with a blunt knife
• Set the table
• Garnish food
7- to 8-Year Olds
• Help plan the meal
• Roll and shape cookies
• Beat ingredients with a whisk
• Find ingredients in a cabinet or spice rack
• Make a salad
9- to 12-Year Olds
• Open cans
• Use a microwave oven
• Prepare simple recipes with few ingredients
• Use an oven (with supervision)
• Use a knife (with supervision)
• Shred cheese and vegetables
13- to 18-Year Olds

• Prepare recipes with multiple ingredients
• Prepare recipes independently
162 Healthy Habits

Resources Handouts
Don’t Lose Your Teeth!

Hey! Got a dirty mouth?
The best way to keep your teeth healthy is to brush and floss every day, and to see the dentist for regular
check-ups.
Know why?
There are millions of bacteria living in your mouth. When these bacteria meet up with the carbohydrates in
your foods, they form a kind of acid. This acid eats into the hard outer part of your teeth, and if you don’t
wash the acid away it can lead to cavities.
Lots of foods have carbohydrates. Bread, potatoes, rice, candy, sweetened drinks, milk – even fruits and
vegetables – are just a few common foods that have carbohydrates. But you can eat these foods and still
help prevent cavities and have great teeth by following these easy tips:
• Brush your teeth in the morning after breakfast and in the evening after dinner. If you can, brush
your teeth after lunch, too. Floss your teeth once a day, too.
• Use a toothpaste with fluoride in it. Fluoride is a mineral that helps protect your teeth from
getting cavities.
• If you are at school and can’t brush your teeth after you eat, rinse your mouth out with water to
wash away at least some of the food on your teeth.
• Try to cut back on the number of times per day that you snack. Each time you eat food that
contains carbohydrates, acids attack your teeth for 20 minutes or more.
• Foods that stick to your teeth or get stuck between your teeth can hang around longer and
produce acid that may lead to cavities. Some examples are potato chips, raisins or granola bars.
Try to brush your teeth or rinse your mouth out right away to remove “sticky” foods from your
teeth.
• Don’t be boring. Eat lots of different kinds of food by following MyPyramid.
Healthy Habits 163

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Drink Up and Eat Up for Healthy Kidneys

Your kidneys never rest. They’re constantly at work filtering extra water and other substances from your
blood to make urine.
Your kidneys can’t do their job well unless you help them out by drinking lots of fluids every day. Plain old
water is great, but all beverages, including drinks like milk, juice, tea, sports drinks and other beverages
count too. Drinking enough fluids is part of staying healthy. Let your thirst be your guide as to how much
and how often to drink. If you live where it’s very hot or if you are an athlete, be sure to drink extra fluids.
Tote your own drinks in a sports bottle so it’s easy to drink enough when you’re away from home.
Did you know you can get fluids from food? Think of juicy fruits like watermelon, oranges and grapefruits.
Veggies like cucumbers, tomatoes and lettuce are clearly watery, too. Here’s a surprise: even foods like
cottage cheese, yogurt, pasta and cooked meats contain some water and contribute a small amount towards
your fluid intake.
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Eating for Energy

Do your eyelids droop during morning math class? Do you crash on the couch after school? Yawn through
your homework? Maybe you’re not choosing the right fuel to keep your body and brain running in high
gear. If you need an energy boost, try these four tips:
1. Start your day with breakfast.
Breakfast fills your “empty tank” to get you going after a long night without food. And it can help
you pay attention in school. Easy-to-make breakfasts include cold cereal with fruit and low fat milk,
whole-wheat toast with peanut butter, yogurt with fruit, whole grain waffles or even one slice of
last night’s pizza!
2. Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups – a glass of low fat milk
and a few whole-wheat crackers, an apple or celery sticks with peanut butter and raisins or some
dry cereal. If you eat smart at other meals, cookies, chips, sweetened soft drinks and candy are OK
for occasional snacking.
3. Eat more grains, fruits and vegetables.
These foods give you carbohydrates, which your body and brain use for energy. They also give you
vitamins, minerals and fiber. Besides, they taste good! Try foods made from grains such as whole-
wheat bread, bagels, pita bread, spaghetti and oatmeal. Bananas, strawberries and melons are some
great-tasting fruits. Munch veggies like lettuce, tomatoes, peppers and zucchini raw, on a sandwich
or in a salad.
4. Don’t go too long without eating.
Your body needs a steady supply of fuel to run right, so stick with regular meals and snack times. If
you’re busy and can’t stop to eat, grab a banana, a cheese stick or low fat yogurt to keep you going.
This article is reprinted with permission from Kidnetic.com.
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The Eyes Have It!

If you need glasses, what you eat can’t help you see better – but it sure can help keep your eyes healthy.
Take carrots, for instance. We bet your parents tell you to eat them because they’re good for your eyes.
Well, they’re right because carrots contain beta-carotene, which your body turns into vitamin A. You need
enough vitamin A so you can see in the dark. Sweet potatoes, spinach, cantaloupe and apricots also are
packed with beta-carotene.
Here’s a mouthful: Lutein (LOO-TEEN) and zeaxanthin (ZEE-UH-ZAN-THIN) are relatives of beta-carotene that
are also good for your eyes. In fact, there’s some right inside your eyes! They seem to work like sunglasses
to protect your eyes from the sun. (You still need to wear sunglasses, though. Otherwise, the lutein and
zeaxanthin get used up and your eyes could get hurt.) You can get these eye-protectors by eating spinach,
broccoli, red peppers, corn, peas and egg yolks (the yellow part).
Also good for your eyes: Vitamin C (found in red and green peppers, broccoli, oranges, strawberries and
kiwi) and the mineral zinc (think turkey, pork, oysters and brown rice).
See a pattern here? Most eye-healthy foods are bright-colored fruits and veggies. So do your eyes a favor
and eat a rainbow each day.
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Figuring Out Food Labels

You know how lots of books have a table of contents in the front? The table of contents is a list of the
different things you’ll read when you go through the book.
The Nutrition Facts food label on food packages is a lot like the table of contents in a book. It gives you
information about the food inside, and what nutrients you’ll get from the food. (Nutrients are the things in
foods that help our bodies to be healthy.) It tells you about all the parts that make up the whole.
The Nutrition Facts food label is printed somewhere on the outside of food packages, and it’s usually easy
to find. Fresh food that doesn’t come in a package still sometimes has a Nutrition Facts label – many
supermarkets list the nutrition information for the 20 most popular fruits and vegetables, as well as seafood.
Serving Size
The serving size tells you how much of the food gives you
the amounts of nutrients listed. It can be measured in lots
of ways. Many times, though, serving sizes are measured in
ways that help people understand how much they’re eating,
like in cups (one cup of cereal) or numbers (two cookies or
five pretzels). Remember, if the portion size you choose to eat
is bigger or smaller than the serving size listed on the label,
adjust the calories and other nutrients on the label up or
down accordingly.
The serving size for a food can depend on how much the food
weighs or how big the pieces are. For example, a serving size
for cold cereals is one ounce. For some cereals that’s one cup,
but for others it’s 3/4 cup or 11/4 cups. Sometimes two or three
small cookies are one serving, but other times one big cookie
is one serving! It can all be a little confusing, and that’s why
it’s important to check out the serving size before digging in.
Servings per Container or Package

A serving is the measure of how much food gives you the
amounts of nutrients listed. The servings per container or
package tell you how many servings are in the whole package.
So if a box of cookies has 21 cookies, and the cookie maker’s
serving size is three cookies, then there are seven servings of cookies in the box. (Math comes in handy
with food labels!)
Calories and Calories from Fat

The number on the left of the label tells you how many calories are in one serving of the food. The number
of calories tells you the amount of energy in the food.
The number on the right, calories from fat, tells you how many of the total calories come from the fat in
the food. Calories can come from protein, carbohydrates and fat. The label lists the calories from fat (rather
than listing the calories that come from the other two nutrients) because many people want to make sure
they don’t eat too much fat.
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% Daily Value
% Daily Value tells you how much of the daily recommended amount of each nutrient is in one serving of
the food. % Daily Values for total fat, saturated fat, total carbohydrates and fiber are based on eating 2,000
calories a day. % Daily Values for sodium and other minerals and vitamins stay the same no matter how
many calories you need to eat. So if one serving of a food has a % Daily Value of 25% for carbohydrates,
that means a person who eats 2,000 calories in a day will get 25% of the carbohydrates he/she needs
on that day. The other 75% must come from other foods to reach the important 100%. Remember, if the
portion size you choose to eat is bigger or smaller than the serving size listed on the label, adjust the
calories and other nutrients on the label up or down accordingly.
Total Fat, Saturated Fat and Trans Fat

The number listed for total fat tells you how much fat is in one serving of the food. Fat is usually measured
in grams. Fat is actually an important nutrient that your body uses to grow and develop. Just remember
not to eat too much of a good thing! Listed under total fat are other types of fats called saturated fats and
trans fats that the food may have in one serving. Saturated and trans fats are listed in grams as well. To
keep your heart healthy, make sure you don’t eat too much saturated or trans fat.
Cholesterol and Sodium

These numbers tell you how much cholesterol and sodium (a mineral that’s in salt) are in one serving of this
food. Cholesterol and sodium are usually measured in milligrams.
Total Carbohydrate, Fiber and Sugars

The number listed for total carbohydrate tells you the amount of carbohydrates in one serving of the food.
Carbohydrates are usually measured in grams. Carbohydrates are your body’s primary source of energy. Listed
under total carbohydrate are the amounts of fiber and sugars in one serving of the food. Fiber and sugars,
which are two types of carbohydrates, are listed in grams.
Protein
This number tells you how much protein is in one serving of the food. Protein is usually measured in grams.
Protein’s main job is to build muscle, keep organs strong and fight off disease, but your body also can use it
for energy.
Vitamin A and Vitamin C

This lists the amounts of vitamin A and vitamin C, two really important vitamins, in one serving of this
food. The amount is measured in % Daily Values, so if a food has 80% of vitamin A, one serving gives you
80% of the vitamin A needed for a 2,000 calorie diet.
For most foods, food companies must list the amounts of vitamins A and C. (If a food contains insignificant
amounts of most vitamins and minerals, manufacturers are not required to list vitamins A and C. For
example, soft drinks are not required to list vitamins A and C.) If they want to, they also can list the
amounts of other vitamins. Cereal companies often list the amounts of other vitamins found in cereal. If the
company adds any vitamins, they must list them.
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Calcium and Iron

This lists the amounts of calcium and iron, two really important minerals, in one serving of the food. The
amount is measured in % Daily Values, so if a food has 10% of iron, one serving gives you 10% of the iron
needed for a 2,000 calorie diet.
Food companies must list the amounts of calcium and iron.
Calories per Gram

These numbers show how many calories are in one gram of fat, carbohydrate and protein. This information
is always the same for every food, and is printed on the food label so people can find it when they need it.
Most nutrients are measured in grams, also written as g. Some nutrients are measured in milligrams,
written as mg. Milligrams are very tiny – there are 1,000 milligrams in a gram. Other information is given
in percentages. The nutrition information is based on eating 2,000 calories (this is a measure of how much
energy a food provides) in a day, the amount that many school-age members eat.
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Fitting in Fast Food Favorites

There’s no doubt that a meal of a burger, fries and soft drink tastes great. And it’s fun to stop at your favorite
fast food place with your family or friends. Here are some ways to eat fast food and eat healthfully, too:
• Be size wise. Most times, order a smaller burger, fries and soft drink. Or split the big fries with a
friend.
• Balance it out. If you eat a lot at lunch, work in some extra walking or biking and go light with
soup and salad for dinner.
• Pull a switch. Instead of the usual burger and fries, choose something new like a grilled chicken
sandwich with a baked potato, side salad or bag of sliced fruit.
• Think about your drink. You can get low fat or fat free milk or 100 % fruit juice at many places.
They taste great and give you vitamins and minerals. Interested in low-calorie drinks? Bottled
water and diet soft drinks can quench your thirst, too.
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Fueling Up for Healthy Muscles

Did you know that your body is so muscle-bound that muscles make up 30 to 50 percent of your weight? Or
that the muscles attached to your bones (called the skeletal muscles) contract so you can move?
Your body uses protein to make muscle tissue, but eating huge amounts of protein won’t make your muscles
bigger and stronger. If you eat a balanced, healthful diet with a variety of foods from all of the MyPyramid
food groups you will get all the protein you need for healthy muscles.
To move, your muscles need carbohydrates for fuel. Some carb-containing foods are bread, cereal, rice,
spaghetti, potatoes, peas, corn, fruit, milk and yogurt. When you eat these foods, your body turns a lot of
the carbohydrates into glucose (blood sugar) for your muscles to use right away. Some carbohydrates are
turned into glycogen, which is stored in your muscles and liver in case you need to use it for fuel later.
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Get 3-A-Day of Dairy – We Triple Dare You!

Quick! Name some dairy foods!
Right – stuff that comes from a cow like milk, yogurt and cheese.
Getting three cups of foods from the MyPyramid Milk Group every day helps you get enough calcium. You
need plenty of calcium for strong bones, muscles and teeth. (You can get calcium from stuff like broccoli and
calcium-fortified juices and cereals, too.) Dairy foods also give you other things you need for a healthy body
like protein, potassium, phosphorus, vitamins D, A and B12, riboflavin and niacin. That’s a real mouthful!
One cup from the Milk Group = 1 cup of milk, 1 cup of yogurt, 11/2 ounces of “natural” cheese like Swiss or
Cheddar, or 2 ounces of “processed” cheese like American.
It’s good to ask your parents to get the kinds of milk, yogurt and cheese that are fat free, low fat or
reduced fat. These types are better for your heart and have fewer calories than regular versions. But they’re
still packed with good nutrition and great taste!
Here are five easy ways to get your three-a-day of dairy:
• Get milk. In the school cafeteria, when you go for fast food or from the fridge to drink with
tonight’s dinner.
• Make yogurt do double duty. Pop a frozen cup or tube of yogurt into your lunch in the morning.
The yogurt will keep everything cool and safe to eat – and, by lunchtime, you’ll have a great-
tasting treat!
• Say cheese! Try a slice of Swiss on your sandwich, some string cheese after school or a few cubes
of cheese with crackers during a study break.
• Flavor up your milk. Chocolate, strawberry and vanilla milk are yummy and have all the good
nutrition of white milk.
• Make it fruity. Plop yogurt on top of some sliced strawberries or bananas for a quick breakfast,
snack or dessert.
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Go With the Flow: Drink Those Fluids

What do you, trees and hamsters have in common? Give up? You all need water to live!
It might not seem like it, but water is the most needed nutrient of all. In fact, people can’t survive for more
than a few days without it. Most of your body is water. If you weigh 90 pounds, only about 27 of those
pounds are bones and squishy insides, and the rest is water!
What Water Does for You

Water has many important jobs. It is the main ingredient in all the fluids (like blood) that are inside your
body. These fluids travel through your body, carrying nutrients into and waste out from all your cells and
organs. Water is a big part of the fluid that lubricates your joints. It helps your intestines do their job
better and prevents constipation by keeping things moist.
When you’re hot, water comes up through your skin as sweat and evaporates into the air. As the sweat
evaporates, it takes your body heat with it. This cools down your skin, which cools down your blood. When
your blood is cooler, your whole body cools down.
Replace Those Fluids!

On a regular day, your body loses two to three liters of water (about the same amount that’s in eight to 12
milk cartons from the cafeteria) just from sweating, urinating, having bowel movements, and all the other
things your body uses water for that you can’t see. And on a day that you’re exercising and sweating hard,
your body loses even more water. That’s why you have to replace the water!
All beverages (even those with caffeine) and many foods can help you replace fluids. Some foods like fruits
and vegetables are better at replacing fluids than others because they are mostly water. If you like grapes,
watermelon, oranges or cantaloupe, you’re in luck! These fruits taste great and are full of fluids. So are
veggies like lettuce, cucumbers and celery. But you can’t rely on food alone to get all the fluids you need.
That’s why you need to drink liquid beverages every day.
You sometimes hear that people should drink six to eight cups of water each day. If you are healthy, listen
to your body and drink up if you are thirsty! If you are not thirsty, you may not need to drink extra fluids.
If you drink milk and fruit juice or other beverages and eat lots of fruits and veggies, you’ll replace the
fluids your body needs.
Drink Extra When You Exercise

If you’re exercising and sweating, drinking fluids is doubly important. When you sweat a lot, your body
loses even more water than normal. The more you exercise and the more you sweat, the more fluids you
need to drink. When it’s hot or humid, it’s even more important that you drink enough. If you don’t, you
can get sick from the heat. Here is how much you should drink before, during and after exercising:
• 1 to 2 hours before you exercise: 14 to 22 ounces (about 13/4 cup to 23/4 cups)
• While you exercise: 6 to 12 ounces every 15 minutes to 20 minutes (about 3/4 cup to 11/2 cups)
• After you exercise: 16 to 24 ounces for every pound of weight loss through sweat. (This means 2
to 3 cups for most youth; if it’s a hot day you may feel thirsty enough to drink even more.)
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When you exercise, don’t wait until you’re thirsty to drink up. Did you ever get a very dry mouth and
suddenly feel very thirsty? That’s because your body already needed fluids and was trying to tell you by
taking water from your salivary glands (these glands make saliva, or spit, which is made from water). So
your mouth felt all dried out, and you had a drink. But it’s much better for you to drink before you even
get thirsty – you’ll feel better and have more energy.
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In the Loop with Your Intestines

You probably don’t think too much about your intestines, but they’re a big part of you. You have a small
intestine and a large intestine looping through your belly. By the time you grow up, your intestines stretch
about 24 feet long!
Your intestines are part of your digestive system. As your stomach finishes churning up the food you eat,
it feeds small amounts into your small intestine. You absorb the nutrients you need (like carbohydrates,
protein, fat, vitamins and minerals) from the small intestine. Then, the small intestine sends what’s left
into your large intestine. The large intestine absorbs a few more nutrients and some water. What’s left is the
solid waste (you know!) that comes out when you go to the bathroom.
Did you ever find it hard to go to the bathroom? What a yucky feeling! To make sure food gets a smooth
ride through your intestines, eat lots of foods that give you fiber. Fiber is a type of carbohydrate that
moves through you and comes out the other end. Some foods with fiber are fruits and veggies, raisin bran
and whole-wheat bread. Fiber needs lots of fluid to work right, so drink up! Moving around a lot by playing,
walking, running and jumping helps keep things moving through your intestines, too.
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Is Your Body in Balance?

No, we’re not asking whether you can stand on one foot! We’re asking whether you “balance” the amount of
food you take in with the amount you burn off.
Maybe you’ve wondered why some people’s bodies are too big and other people’s bodies are too thin. There
are many reasons why this happens. One reason a person could be big is because he or she eats a lot and
doesn’t get enough exercise. And one reason a person could be thin is because he or she eats less food than
his or her body needs.
Neither person is doing a good job of “balancing” the amount of food they eat with the amount of food they
burn off.
It’s sort of like filling a bicycle tire with air. If you either fill it too full of air or don’t put in enough air,
your bike isn’t going to ride right. When you put in just the right amount of air, you get a smooth ride!
It’s like that with your body, too. When you eat just the right amount of food for your body to work right
and for you to move around, your body will be a healthy size and you’ll look and feel good. That means
you’re doing a good job of balancing the amount of food you eat with the amount you burn off.
If you eat too much and you don’t move around enough, your body can get too big and you might not feel
good. If you don’t eat enough, your body can get too thin and you might not have enough energy to run
around and have fun.
Here’s some stuff you can do to keep your body in balance:
• Don’t skip meals. Some people ignore being hungry and go way too long between meals. That’s
not good because your body needs regular meals and snacks to keep you going all day.
• Don’t get stuffed. Eating a lot at one time gives you a yucky feeling that means you over-filled
your body with food. Try to stop eating when your stomach feels good, but not too full.
• Only eat when you’re really hungry. Do you notice that you eat when you’re not hungry?
Sometimes you’re not hungry, but you eat anyway just because you’re watching TV or because
you’re bored, and you could end up eating too much food when you do that. Your body gets
hungry as a sign that it needs fuel. That’s the best time to eat.
• Move more. If you need to burn off a big meal or an extra snack, just move more! Your body
uses up some of the food you eat to help you grow taller and to keep your heart beating, your
lungs breathing and your blood circulating. You burn off more food by doing things like walking
around, dancing, helping around the house and playing sports. So, don’t sweat it if you eat too
much once in a while – just get up and move more!
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Keeping Kids Safe in the Kitchen

Top 10 Safety Rules for Kids
1. Check that the oven and other cooking appliances are turned off before you leave the kitchen.
2. Keep electrical appliances away from water to avoid shocks. Stay away from electrical sockets,
especially if your hands are wet.
3. If you burn yourself, tell an adult immediately and hold the burned area under cool running water.
4. Don’t put knives or other sharp objects into a sink full of water. Someone could reach in and get hurt.
5. Watch out for sharp knives. Let an adult cut or slice foods or help you do it.
6. Never put water on a cooking fire – it could make the fire bigger. Ask and adult for help! Put out
a fire with a fire extinguisher. If the fire is small, it can be put out with baking soda or smothered
with a lid. Leave the house and call 911 if the fire has leaping flames.
7. Don’t put cooked food on an unwashed plate or cutting board that held raw food. Always use a
clean plate.
8. Never add water to a pan that has hot oil in it. It could make the oil splatter and burn someone.
9. Always turn pot handles in toward the back of the range top. This way no one can bump into them
and knock the pot over.
10. Keep paper towels, dishtowels and potholders away from the range top so they don’t catch on fire.
General Safety Rules for Caregivers

• Adult supervision is mandatory. Ovens, knives and bubbling pots become potential accidents when
kids are left on their own in the kitchen.
• Instill cleanliness by washing hands in hot soapy water before and after handling food, pulling
back long hair, or cleaning countertops.
• Always return unused portions of perishable foods, like dairy products and meats, to the
refrigerator right after using them. Don’t let them sit out on the counter.
• Teach microwave oven safety. Show how to select a microwaveable bowl and to use potholders
when removing containers from the oven.
• When shaping foods with hands, caution kids not to lick their fingers or put their hands in their
mouths. This is especially important with raw foods, such as cookie dough and meat.
• Instruct kids to direct sneezes and coughs away from food, to use a tissue to cover mouth and
nose and to wash hands immediately afterward.
• Instead of wiping hands on dishtowels after handling raw meats, use paper towels. If a dishtowel
comes in contact with raw meats or their juices, immediately remove it from the kitchen for
laundering.
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Keeping Your Heart Healthy

Though you can’t see it, your heart needs special attention to stay healthy. Whether your heart is healthy
depends a lot on the way you eat and how much you move your body.
It does your heart good when you eat foods that are lower in fat like fruits, vegetables, oatmeal, cold cereal,
whole-wheat bread or any beans, including pinto beans and kidney beans.
Eating too much of a kind of fat called “saturated” fat can hurt your heart. Over time, eating too much
saturated fat may cause your arteries to clog up. This makes it hard for your heart to pump blood to the
rest of your body.
Some foods with saturated fat are hamburger, whole milk, sausage, bacon, ice cream, cheese and butter. It’s
OK to eat some saturated fat as long as you also eat lots of grains, fruits and vegetables from the MyPyramid
every day. Your family also can “trim the fat” by making burgers with lean ground beef and buying fat free
or low fat milk instead of whole milk. Some plant foods with healthy fats like nuts and avocado plus some
fish (salmon and mackerel) can be an important part of a heart healthy diet.
Did you know that your heart is a muscle? Doing fun things like running, jumping, dancing or riding your
bike really fast are healthy for your heart and for the rest of your body, too. Your heart will thank you if
you move like this every day.
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The Liver: Living Large

The liver is the largest organ in your body. An adult’s liver weighs about three pounds and is reddish brown.
Your liver is located on your right side underneath your diaphragm.
The liver has many jobs. It filters and cleans germs out of your blood and makes some of the proteins that
circulate in your blood.
The liver is very important for digesting and storing the food you eat. For example, when you eat
carbohydrates found in foods like bread or pasta, your body turns the carbohydrates into glucose (blood
sugar). The liver stores some of this glucose in a form called “glycogen” in case you need it for energy later.
The liver makes bile, which is a yellow juice your body uses to digest the fat in the foods you eat. The liver
also stores vitamins B-12, A, D, E and K so they’re ready when your body needs them.
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Mixed Dishes in MyPyramid*

Many popular foods don’t fit neatly into one MyPyramid food group. For example, a cheese pizza counts in
several groups: the crust in the Grains Group, the tomato sauce in the Vegetable Group, and the cheese in the
Milk Group. Some other common mixed dishes and how they count in each food group are listed in the chart.
Some mixed foods also contain a lot of fat, oil, or sugar, which adds calories. The estimated total calories in
each dish are also shown.
The values listed are estimates based on how these foods are often prepared. The amounts in an item you
eat may be more or less than these examples.
Amount from Food Group in This Portion
Vegetable Meat & beans Estimated
Food and sample portion1 Grains group Fruit group Milk group total calories
group group
1/21/801/41/4240 (oz. eq.) (cups) (cups)
(cups) (oz. eq.)
Cheese pizza-thin crust (1 slice
1 1/8 0 1/2 0 215
from medium pizza)
Lasagna (1 piece 3 1/2” by 4”) 2 1/2 0 1 1 445
Macaroni and cheese (1 cup,
2 0 0 1/2 0 260
made from packaged mix)
Tuna noodle casserole (1 cup) 1 1/2 0 0 1/2 2 260
Chicken pot pie (8 oz. pie) 2 1/2 1/4 0 0 1 1/2 500
Beef taco (2 tacos) 2 1/2 1/4 0 1/4 2 370
Bean and cheese burrito (1) 2 1/2 1/8 0 1 2 445
Egg roll (1) 1/2 1/8 0 0 1/2 150
Chicken fried rice (1 cup) 1 1/2 1/4 0 0 1 270
Stuffed peppers with rice and

1/2 1/2 0 0 1 190
meat (1/2 pepper)
Beef stir-fry (1 cup) 0 1/2 0 0 1 1/2 185

Clam chowder-New England
1/2 1/8 0 1/2 2 165
(1 cup)
Clam chowder-Manhattan
0 3/8 0 0 2 135
(chunky – 1 cup)
Cream of tomato soup (1 cup) 1/2 1/2 0 1/2 0 160
Large cheeseburger 2 0 0 1/3 3 500

Turkey sub (6” sub) 2 1/2 0 1/4 2 320
Peanut butter & jelly sandwich
2 0 0 0 2 375
(1)
Tuna salad sandwich (1) 2 1/4 0 0 2 290
Chef salad (3 cups—no

0 1 1/2 0 0 3 230
dressing)
Pasta salad with vegetables

1 1/2 1/2 0 0 0 140
(1 cup)
Apple pie (1 slice) 2 0 1/4 0 0 280
Pumpkin pie (1 slice)
* From Tips & Resources section of U.S. Department of Agriculture’s www.mypyramid.gov.
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Background Readings
MEAT & BEANS

MyPyramid.gov
M I LK
FRUITS
VE G ETAB L E S
GRAINS
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Portion Distortion – It’s How Much You Eat that Counts

Do you think healthy eating is boring? Not so! You can eat healthy and still eat your favorites like chips,
cookies and candy. One trick is to keep tabs on how much of these foods you eat.
Did you ever experience portion distortion? Like when you munch on an order of fries that could feed your
whole family? Next time, halt portion distortion by splitting those fries with a friend or getting the smaller
size. Instead of a mega-size candy bar, see whether the smaller size hits the spot just as well.
Don’t sweat it if you pig out on a food sometimes. When that happens, balance it out by eating less than
usual at your next meal and working in some extra walking or biking.
Meanwhile, check out this Portion Size Guide to see how one serving of different foods compares to stuff
you have around the house:
Portion Size Guide

1 cup fruit, vegetable, cooked cereal, pasta or rice = a baseball
3 ounces cooked meat, poultry or fish = a deck of cards
1 tortilla (1 oz.) = a small (6 inch) plate
1/ bagel (1 oz.) = the width of a small soft drink lid
2
1 teaspoon of margarine or butter = your thumb tip

1 tablespoons of peanut butter = 2 checkers
1 small baked potato (1 cup) = a computer mouse
1 pancake or waffle (1 oz.) = a music CD
1 medium apple or orange (1 cup) = a baseball
3 cups of popcorn = 3 baseballs
1 1/2 ounces of cheese = 6 dice
1 1/2 cups of regular soft drink or fruit drink (12 oz.) = 1 can
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Power Up with Breakfast

Did you know your body never turns off, even when you sleep? So, after a long night’s rest, you need to
re-fuel with breakfast.
Breakfast powers up your body and your brain. It gives your body energy to move you through the day.
It feeds your brain so you can listen up in class, get your schoolwork done and even do better on tests. It
might even help you like school better, too!
Beginning your day without breakfast is like trying to fly a kite without any wind – it’s hard to get started
and even harder to keep going. Start your day off right with these quick and tasty breakfast ideas:
• Try a cereal mix-up. Combine two or more of your favorite cereals, hot or cold, you pick. Mix in
some fresh fruit like a sliced banana or dried fruit like raisins and top with milk or yogurt.
• Flip out with pancakes or waffles. Try whole grain pancakes and waffles if you haven’t before. The
frozen kinds are quick and easy to make. Top them with syrup, fruit, applesauce or peanut butter.
• Slurp down a breakfast smoothie. Ask a parent to blend together low fat milk or 100% fruit
juice with some yogurt and chunks of fresh fruit like bananas, peaches, pineapple, mango, berries
or apricots. Add ice cubes to make it cool and slushy.
• Grab and go. Before you head out, grab a few of these foods: cereal bar, bagel, muffin, piece of
fruit, box of raisins, string cheese, juice pouch, yogurt drink, mini-bottle of milk or cup of yogurt
or applesauce.
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Should Kids Go on a Diet to Lose Weight?

Did you know that you’ve been “on a diet” all your life? It’s true! That’s because a diet is made up of the
foods you eat all the time. Right now, your diet might be healthy or not so healthy. Eating a healthy diet
and getting lots of physical activity are great ways to feel good about yourself.
Some kids are on special diets for health reasons, like being allergic to milk or wheat. And lots of people
try weight-loss diets. You probably know some adults – maybe even your parents – who complain about
their weight and how they should be on a diet. If you think your weight isn’t healthy, read on to find out
whether this kind of dieting is OK for young people.
Is My Weight Healthy?
Maybe you think you weigh too much and should go on a diet to lose weight. But how do you know for
sure? It’s hard to know what body shape and weight is just right for you because there is no “perfect” body
shape. For example, some people just have broader body shapes or bigger bones than other people.
Don’t think you need to look like the stars on TV or in the movies. Look around at all the different body
shapes of healthy and active people you know. This might help you to feel better about your body just
the way it is. Are you still worried that your weight isn’t healthy? Then it might be good for you and your
parents to talk it over with a doctor or another health professional, such as a registered dietitian.
Eat and Exercise Right!

Usually, doctors and registered dietitians won’t tell you to “diet” or cut back on the amount of food you eat
because you are still growing. They might suggest that you watch how big your portion sizes are and how
many portions you eat, and that you choose foods with fewer calories more often. Following the MyPyramid
is a good way to eat healthy.
It’s also smart to get lots of physical activity. Do things that make you breathe hard and sweat a bit. Try
lots of different things so you don’t get bored. There’s plenty to do by yourself, with a friend or with a big
bunch of people.
Try These Little Changes – They Count a Lot!

• Replace 30 minutes of “screen” time (TV, computer or video game time) with 30 minutes of
physical activity.
• Just hanging around at recess? Suggest a game of soccer or any fun game that gets you and your
friends moving.
• Always eat breakfast and make it a good one with fruits, grains and milk or yogurt.
• Choose snacks such as fruits, bagels, yogurt and raw veggies.
• Drink lots of water or other low/no calorie drinks all day long.
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Teaching Your Kids About Food Advertising and Marketing

Note: This information is directed at parents, not kids.
Like many parents, you may be concerned about how the food advertisements your children see affect their
eating habits.
Young people ask for products such as fast food, breakfast cereals, cookies, candy, chips and soft drinks for
many reasons. For example, children like the taste or might associate eating them with fun family times.
Seeing ads for these products is another reason youth request them. Many nutrition experts agree that for
most young people and adults most foods can fit into a healthful diet when they practice balance, variety
and moderation in their food choices and get enough exercise. It’s important to teach young people that
foods such as whole grains, fruits, vegetables, lean meats and fat-free and low-fat dairy products contain
more nutrients (such as vitamins and minerals) than other foods and should form the foundation of their
diets. Good ways to help your kids make healthful choices are to show them how to follow the MyPyramid
(www.mypyramid.gov), lead by example and help them understand and evaluate food ads.
Helping Youth Understand and Evaluate Food Ads

A good way to begin evaluating food advertising messages is to point out products in television and magazine
ads, and ask your children to describe the similarities and differences. While discussing the ads, ask:
• What methods (e.g., animation, music, bright colors or celebrities) do the manufacturers use to sell
their products?
• How do these methods affect your children’s thoughts about these products? Do the props make the
product more interesting to them?
• What is the message (e.g., you’ll be stronger, smarter, have more fun if you eat/drink the product)?
Do your children believe it?
• How does the portion size of the product shown compare to what’s recommended by the MyPyramid?
How does it compare to the amount your child usually eats?
A product’s packaging is another way to draw attention to the product. To illustrate, ask your kids to
examine an apple; then ask them to look at the packaging or labels on apple juice, applesauce or apple pie.
Ask them to explain the similarities and differences between each product, and what they find attractive
about each product.
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Them Bones
Bones form your body’s framework and, along with your joints and muscles, help you move. Your skeleton is
made up of 206 separate bones. Although bones are hard, your body is constantly losing bone and making
new bone.
What you eat and how much you move your body greatly affect whether your body builds strong bones.
Three important nutrients for strong bones are calcium, vitamin D and phosphorus. About 99 percent of
the calcium in your body is deposited in your bones, sort of like a bank account. The other one percent
circulates around in your blood to help with important jobs like making your heart beat right and your
blood clot when you get a cut.
If you don’t get enough calcium from what you eat and drink, your body will withdraw calcium from your
bone bank to use in your blood – not a good thing for building strong bones! If you don’t get enough
calcium, you could get a condition when you get older called “osteoporosis,” which means your bones are
thin and weak. That’s why it’s important to get enough calcium all your life – starting right now!
Lots of foods and drinks are chock-full of calcium like milk, yogurt, cheese (choose fat-free and low-fat
types most often) and calcium-fortified orange juice. But did you know that pinto beans, almonds, oranges
and even broccoli have calcium, too?
Vitamin D is like a traffic cop that directs your body to absorb the calcium you eat and deposit it in your
bones. D is called the “sunshine vitamin” because your body can make its own vitamin D when the sun
shines on your skin for a few minutes each day.
You also can get your D by drinking vitamin D-fortified milk and eating egg yolks (the yellow part) and fish
like salmon or sardines.
Phosphorus, like calcium, forms the structure of bones and teeth. Most protein foods like milk, meats,
poultry and beans have plenty of phosphorus. If you eat these foods regularly, you’re probably meeting your
phosphorus needs.
When you do any activity like running, jumping rope or push-ups (called “weight-bearing” exercise), your
bones respond by storing more calcium so they’ll be even stronger next time.
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Totally Weird Ways To (Fruit and) Veg Out

You’ve heard it at least a million times – eat your fruits and veggies! After all, they’re packed with lots of
good-for-you vitamins, minerals and fiber.
To look good and feel good, you need to eat at least two cups of fruits and 21/2 cups of veggies every day
(that’s if you eat 2,000 calories a day – your amounts could be different if you eat a different number of
calories).
Don’t worry – you don’t have to eat a cup at a time! Eating smaller bits of fruits and veggies throughout the
day count toward your total. And you might be amazed at how fruits and veggies are in lots of other foods
you eat (think vegetable soup or veggie-topped pizza, even)!
If your usual fruit and veggie total isn’t measuring up – or if your usual selections seem ho-hum, try these
totally weird but tasty ways to (fruit and) veg out today!
• Pick out something funny sounding. Like kohlrabi…or cardoon…or carambola – the first two
are veggies and the second one’s a fruit! Go grocery shopping with your parents and ask them to
buy the funniest sounding fruit or veggie you can find. Taste-test it with your family when you
get home.
• Bite into a PBB, PBA, PBR or PBC sandwich. Instead of jelly, that’s peanut butter with sliced
bananas, sliced apples, raisins or shredded carrots.
• Chill out with a frozen fruit bar. Ask your parents to get the kind made with 100% fruit juice.
• Create a different kind of crunch. Pile your sandwich with sliced cucumber, arugula, radishes,
celery, red pepper or water chestnuts.
• Order a pineapple-topped pizza. If fruity pizza’s not your thing, load it with veggies like green
peppers, mushroom, onions and tomatoes.
• Escape with a frozen grape. Take some grapes off the stem, wash and dry them, put them in a
bowl or a sealed plastic bag and pop them into the freezer for an hour or so. A real cool treat!
• Create a patriotic yogurt. Stir blueberries and chopped up strawberries into vanilla yogurt.
• Mash up some color. Instead of regular mashed potatoes, ask Mom or Dad to make some mashed
sweet potatoes. They’re orange, smooth and oh-so-sweet!
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What Counts as a Cup of Fruit?*

In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the
Fruit Group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for 1/2 cup are
also shown) towards your daily recommended intake:
Amount that counts as 1/2 cup of fruit

etc.)1 cup1/2 cup Amount that counts as 1 cup of fruit
1/2 large (3.25” diameter)

Apple 1 small (2.5” diameter) 1/2 cup sliced or chopped, raw or cooked
1 cup sliced or chopped, raw or cooked
Applesauce 1 cup 1 snack container (4 oz.)
1 cup sliced
Banana 1 small (less than 6” long)
1 large (8” to 9” long)
Cantaloupe 1 cup diced or melon balls 1 medium wedge (1/8 of a med. melon)
1 cup whole or cut-up

Grapes 16 seedless grapes
32 seedless grapes
1 medium (4” diameter)

Grapefruit 1/2 medium (4” diameter)
1 cup sections
Mixed fruit (fruit cocktail) 1 cup diced or sliced, raw or canned, drained 1 snack container (4 oz.) drained = 3/8 cup
1 large (3-1/16” diameter)
Orange 1 small (2-3/8” diameter)
1 cup sections
Orange, mandarin 1 cup canned, drained
1 large (2 3/4” diameter)
1 cup sliced or diced, raw, cooked, or canned, 1 small (2” diameter)
Peach
drained 1 snack container (4 oz.) drained = 3/8 cup
2 halves, canned
1 medium pear (2.5 per lb)
Pear 1 cup sliced or diced, raw, cooked, or canned, 1 snack container (4 oz.) drained = 3/8 cup
drained
1 cup chunks, sliced or crushed, raw, cooked or
Pineapple 1 snack container (4 oz.) drained = 3/8 cup
canned, drained
1 cup sliced raw or cooked
Plum 1 large plum
3 medium or 2 large plums
About 8 large berries

Strawberries 1/2 cup whole, halved, or sliced
1 cup whole, halved, or sliced, fresh or frozen
1 small wedge (1” thick)

Watermelon 6 melon balls
1 cup diced or balls
1/2 cup dried fruit is equivalent to 1 cup fruit;

Dried fruit (raisins, prunes, 1/4 cup dried fruit is equivalent to 1/2 cup
1/2 cup raisins, 1/2 cup prunes, 1/2 cup
apricots, etc.) fruit; 1 small box raisins (1.5 oz.)
dried apricots
100% fruit juice (orange,
apple, grape, grapefruit,
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What Counts as a Cup of Vegetables?*

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be
considered as 1 cup from the Vegetable Group. The chart lists specific amounts that count as 1 cup of
vegetables (in some cases equivalents for 1/2 cup are also shown) towards your recommended intake:
ionary calories.) Amount that counts as 1 cup of vegetables Amount that counts as 1/2 cup of vegetables
Dark-Green Vegetables
Broccoli 1 cup chopped or florets
3 spears 5” long raw or cooked
Greens (collards, mustard greens, 1 cup cooked 1 cup raw is equivalent to 1/2 cup of
turnip greens, kale) 2 cups raw is equivalent to 1 cup of vegetables vegetables
Spinach
Raw leafy greens: Spinach, 2 cups raw is equivalent to 1 cup of vegetables 1 cup raw is equivalent to 1/2 cup of
romaine, watercress, dark green vegetables
leafy lettuce, endive, escarole
Orange Vegetables
Carrots 1 cup, strips, slices, or chopped, raw or 1 medium carrot
cooked About 6 baby carrots
2 medium
1 cup baby carrots (about 12)
Pumpkin 1 cup mashed, cooked

Sweet potato 1 large baked (2 1/4” or more diameter)
1 cup sliced or mashed, cooked
Winter squash (acorn, butternut, 1 cup cubed, cooked 1/2 acorn squash, baked = 3/4 cup
hubbard)
Dry beans and peas

Dry beans and peas (Such as 1 cup whole or mashed, cooked
black, garbanzo, kidney, pinto,
or soy beans, or black eyed peas
or split peas
Tofu 1 cup 1/2” cubes (about 8 ounces) 1 piece 2 1/2” x 2 3/4 “ x 1” (about 4 ounces)
Starchy Vegetables
Corn, yellow or white 1 cup 1 small ear (about 6” long)
1 large ear (8” to 9” long)
Green peas 1 cup
White potatoes 1 cup diced, mashed

1 medium boiled or baked potato (2 1/2” to 3”
diameter)
French fried: 20 medium to long strips (2 1/2”
to 4” long) (Contains discret
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Resources Handouts
Background Readings
sliced or diced Amount that counts as 1 cup of vegetables Amount that counts as 1/2 cup of vegetables
Other Vegetables
Bean sprouts 1 cup cooked
Cabbage, green 1 cup, chopped or shredded, raw or cooked
Cauliflower 1 cup pieces or florets, raw or cooked
Celery 1 cup, diced or sliced, raw or cooked 1 large stalk (11” to 12” long)
2 large stalks (11” to 12” long)
Cucumbers 1 cup raw, sliced or chopped

Green or wax beans 1 cup cooked
Green or red peppers 1 cup chopped, raw or cooked 1 small pepper
1 large pepper (3” diameter, 3-3/4” long)
Lettuce, iceberg or head 2 cups raw, shredded or chopped = equivalent 1 cup raw, shredded or chopped = equivalent
to 1 cup of vegetables to 1/2 cup of vegetables
Mushrooms 1 cup raw or cooked

Onions 1 cup chopped, raw or cooked
Tomatoes 1 large raw whole (3”) 1 small raw whole (2 1/4 “)

1 cup chopped or sliced, raw, canned, or 1 medium canned
cooked
Tomato or mixed vegetable juice 1 cup 1/2 cup
Summer squash or zucchini 1 cup cooked,
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What Counts as an Ounce Equivalent of Grains?**

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked
cereal can be considered as 1 ounce equivalent from the Grains Group.
The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended
intake. In some cases the number of ounce-equivalents for common portions are also shown.
ounce Amount that counts as 1 ounce Common portions and ounce
equivalents equivalent of grains equivalents
Bagels WG*: whole wheat 1 “mini” bagel 1 large bagel = 4 ounce
RG*: plain, egg equivalents
Biscuits (baking powder/ buttermilk– 1 small (2” diameter) 1 large (3” diameter) = 2 ounce
RG*) equivalents
Breads WG*: 100% whole wheat 1 regular slice 2 regular slices = 2 ounce
RG*: white, wheat, French, 1 small slice French equivalents
sourdough 4 snack-size slices rye bread
Bulgur cracked wheat (WG*) 1/2 cup cooked
Cornbread (RG*) 1 small piece (21/2” x 11/4” x 1 medium piece (21/2” x 21/2” x
11/4”) 11/4”) = 2 ounce equivalents
Crackers WG*: 100% whole wheat, rye 5 whole wheat crackers
2 rye crispbreads
RG*: saltines, snack crackers 7 square or round crackers
English muffins WG*: whole wheat 1/2 muffin 1 muffin = 2 ounce equivalents
RG*: plain, raisin
Muffins WG*: whole wheat 1 small (2 1/2” diameter) 1 large (3 1/2” diameter) =
RG*: bran, corn, plain 3 ounce equivalents
Oatmeal (WG) 1/2cup cooked
1 packet instant
1 ounce dry (regular or quick)
Pancakes WG*: whole wheat, buckwheat 1 pancake (41/2” diameter) 3 pancakes (41/2” diameter) =
RG*: buttermilk, plain 2 small pancakes (3” diameter) 3 ounce equivalents
Popcorn (WG*) 3 cups, popped 1 microwave bag, popped =

4 ounce equivalents
Ready-to-eat WG*: toasted oat, whole wheat 1 cup flakes or rounds
breakfast cereal flakes 11/4 cup puffed
RG*: corn flakes, puffed rice
Rice WG*: brown, wild 1/2 cup cooked 1 cup cooked = 2 ounce
RG*: enriched, white, polished 1 ounce dry equivalents
Pasta: spaghetti, WG*: whole wheat 1/2cup cooked 1 cup cooked = 2 ounce
macaroni, RG*: enriched, durum 1 ounce dry equivalents
noodles
Tortillas WG*: whole wheat, whole 1 small flour tortilla (6” diameter) 1 large tortilla (12” diameter) =
grain corn 1 corn tortilla (6” diameter) 4
RG*: Flour, corn
* WG= whole grains, RG= refined grains. ** From Tips & Resources section of U.S. Department of Agriculture’s www.mypyramid.gov.
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What Counts as an Ounce Equivalent in the Meat & Beans Group?*

In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter,
or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the Meat & Beans Group.
The chart lists specific amounts that count as 1 ounce equivalent in the Meat & Beans Group towards your
daily recommended intake:
oz. eq. Amount that counts as 1 ounce Common portions and ounce
equivalent in the Meat & Beans Group equivalents
Meats 1 ounce cooked lean beef 1 small steak (eye of round, filet) = 3 1/2
1 ounce cooked lean pork or ham to 4 ounce equivalents
1 small lean hamburger = 2 to 3 ounce
equivalents
Poultry 1 ounce cooked chicken or turkey, 1 small chicken breast half = 3 ounce
without skin equivalents
1 sandwich slice of turkey (4 1/2 x 2 1/2 1/2 Cornish game hen = 4 ounce
x 1/8”) equivalents
Fish 1 ounce cooked fish or shell fish 1 can of tuna, drained = 3 to 4 ounce
equivalents
1 salmon steak = 4 to 6 ounce
equivalents
1 small trout = 3 ounce equivalents
Eggs 1 egg
Nuts and seeds 1/2 ounce of nuts (12 almonds, 24 1 ounce of nuts or seeds = 2 oz. eq.
pistachios, 7 walnut halves)
1/2 ounce of seeds (pumpkin, sunflower
or squash seeds, hulled, roasted)
1 tablespoon of peanut butter or almond
butter
Dry beans and peas 1/4cup of cooked dry beans (such as 1 cup split pea soup = 2 oz. eq.
black, kidney, pinto, or white beans) 1 cup lentil soup = 2 oz. eq.
1 cup bean soup = 2 oz. eq.
1/4cup of cooked dry peas (such as
chickpeas, cowpeas, lentils, or split peas) 1 soy or bean burger patty = 2
1/4 cup of baked beans, refried beans
1/4 cup (about 2 ounces) of tofu

1 oz. tempeh, cooked
1/4 cup roasted soybeans
1 falafel patty (2 1/4”, 4 oz.)
2 tbsp. hummus
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What Counts as One Cup in the Milk Group?

In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can be
considered as 1 cup from the Milk Group.
The chart lists specific amounts that count as 1 cup in the Milk Group towards your daily recommended
intake:
p milk Amount that counts as 1 cup in Common portions and cup

the Milk Group equivalents
Milk 1 cup
[choose fat-free or low-fat 1 half-pint container
milk most often] 1/
2 cup evaporated milk
Yogurt 1 regular container (8 fluid ounces) 1 small container (6 ounces) = 3/4

cup
[choose fat-free or low-fat 1 cup
yogurt most often] 1 snack size container (4 ounces) =
1/ cup
2
Cheese 1 1/2 ounces hard cheese (Cheddar, 1 slice of hard cheese is equivalent
Mozzarella, Swiss, Parmesan) to 1/2 cup milk
[choose low-fat cheeses most
often] 1/ cup shredded cheese 1 slice of processed cheese is
3
equivalent to 1/3 cup milk
2 ounces processed cheese
(American) 1/ cup cottage cheese is equivalent
2
1/ to 1/4 cup milk
2 cup ricotta cheese
2 cups cottage cheese
Milk-based desserts 1 cup pudding made with milk 1 scoop ice cream is equivalent to
1/ cu
[choose fat-free or low-fat 1 cup frozen yogurt 3
types most often]

11/2 cups ice cream
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Your Blood – Pump It Up!

Your blood works hard. It circulates non-stop through your heart, arteries, veins and capillaries. It carries
nutrients and oxygen to your cells and hauls away waste and carbon dioxide. An adult’s body contains about
21 cups of blood. About three-fourths of your blood is made up of water. The rest is solid stuff like red and
white blood cells and gases like oxygen and carbon dioxide.
Iron is an important mineral for healthy red blood cells. If you don’t get enough iron from the foods you
eat, you might feel tired a lot. That’s because your red blood cells can’t carry as much oxygen to your body.
You get iron from beef, chicken and other meats. Foods that come from plants such as spinach, kidney
beans, raisins, oatmeal and some cold cereals give you iron, too. Iron and vitamin C work really well
together, so have something with vitamin C with your iron, like a glass of OJ with your cereal or sliced
tomatoes on your hamburger.
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A Baker’s Dozen Fast Breakfast Ideas

Breakfast is an important meal – don’t leave home without it because you think it’s boring or takes too
long! The baker’s dozen (that means 13) breakfast ideas below will fuel you up fast.
1. A carton of yogurt mixed with raisins and sunflower seeds
2. A tortilla (try whole wheat!) rolled with beans and low-fat cheese. If you are used to whole milk
choices, you should try switching slowly to low-fat and fat-free milk, yogurt and cheese.
3. A granola bar and milk
4. Mom’s meatloaf and milk or juice
5. Your favorite cereal, milk and banana slices (or any fruit!)
6. Peanut butter on whole-wheat toast and juice
7. A yogurt drink and a handful of nuts
8. A toasted bagel topped with sliced cheese and tomato
9. Instant oatmeal made with milk and dried cranberries
10. A cheese stick, an apple and a few crackers
11. A frozen waffle or pancake (toasted, of course!) smeared with applesauce or peanut butter, plus a
glass of low fat or fat free milk
12. A PBJ (peanut butter and jelly) or turkey and cheese sandwich and milk or juice
13. A bran muffin, a hardboiled egg and milk or juice
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Action! Make Your Own Commercial or Print Ad

Imagine that you are an advertising professional and you have been asked to design either a print ad or
TV commercial for a MyPyramid product (food or beverage). Follow the steps below and see how creative you
can be!
Food or Beverage Name:_____________________________________________________________________________
Product Qualities:___________________________________________________________________________________
Step 1: Define your Customer.

• Who will want to buy your product?________________________________________________________
• What need will it meet in their lives?_______________________________________________________
• When will they eat or drink the product?___________________________________________________
Step 2: Decide What Your Customer Wants to Know About Your Product.
• What are the one or two essential things that your customer will want to know about this product?
1. __________________________________________________________________________________________
2. __________________________________________________________________________________________
Step 3: Attract Your Customer’s Attention.

• Think about what your customer will pay attention to most: colors, sounds, humor, music,
cartoons, celebrities, etc.
• Tell your customer how your product will give them what they want most:
To fit in with the group, be like everyone else
To stand out from the group by being stronger or more powerful
To be smarter than everyone else
To be healthier than everyone else
To be cool, look good, have more confidence
Step 4: Make it Happen.

• Outline or draw a sketch of your commercial or print ad. Then rehearse or refine the ad until you
think it’s ready to be recorded or shared.
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Are You Snack Smart?

Here’s a quick quiz!
True or false: Snacking can be good for you.
That’s absolutely true when you’re smart about the way you snack.
When is snacking not so smart? Well, when you’re not really hungry, but you eat lots of snacks just because
it’s a habit, like when you’re watching TV. Or, if you always snack on the same things, like salty snacks,
sweet treats or sugary drinks. These are OK sometimes, but there’s a ton of different snacks you can try.
You’re “snack smart” if you …
• Pick snacks that taste great and help you look and feel good. Check out our Super Snack
Finder below for some ideas. Then, ask Mom and Dad to stock up on the stuff you like best. Don’t
be boring! Try some new snacks, too.
• Have a snack when there’s tons of time between meals. So, if you eat lunch at noon and
dinner’s at 6:00, a snack right after school if you are hungry – say at about 3:00 – is just right.
You’ll get some fuel to do homework or to get outside and play.
• Eat enough, but not too much. When you’re fueling up between meals, don’t eat so much that
you’re stuffed when it’s time for dinner. But, if you’re doing something active like playing a
sport, taking a dance class, biking or running around with your friends, it’s OK to fuel up with a
bigger snack.
• Pack a great snack in your backpack. When you can’t get home for a snack because of your busy
schedule, take it with you. Pack sturdy stuff that won’t get squished – try an apple, single-serving
boxes of raisins, small bags of nuts or pretzels or a box of juice.
Super Snack Finder

• Low-fat yogurt – try freezing those squeezable tubes
• Low fat cheese sticks
• A fistful of peanuts or trail mix
• Frozen fruit bars
• Any fresh fruit like grapes, an apple, banana or orange – you pick!
• Any dried fruit like raisins or apricots
• Any veggie, especially easy-to-eat ones like cherry tomatoes, baby carrots and cut-up green peppers
• Graham crackers (don’t forget the milk!)
• Oatmeal cookies
• Fig bars
• Cereal bar or granola bar
• Low-fat chocolate milk
• Orange juice
• A toasted bagel half topped with a cheese slice
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• Pudding made with low fat or fat free milk

• Applesauce
• Whole-wheat crackers smeared with peanut butter
• Pretzels
• Salsa and baked tortilla chips
• Hummus (chick pea dip) and pita bread
• A cup of soup and a couple of crackers
• Bowl of cereal – hot or cold
• A microwaved potato topped with catsup
• Cold cooked chicken
• A slice of pizza – hot or cold
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Be a Food Ad Reviewer
Companies that make foods and drinks often advertise on TV, the radio, and magazines hoping you’ll want
to buy their product. To help you decide, it’s good to think about how ads “talk” to you. Tune into the
tube, the radio or your favorite magazine to “review” some ads (commercials) for foods or drinks. Use the
spaces below to write down what you think about one ad.
What food or drink was featured in the ad? Is the amount of the food or drink shown in the ad
_______________________________________________ o too big to eat or drink at one time
_______________________________________________ o too small
What does the ad do to catch your attention and o just right?
help sell the product?
Does the ad show people doing active things like
o animation getting some exercise? If so, what are they doing?
o music _______________________________________________
o jokes or humor _______________________________________________
o bright colors After seeing the ad, do you want to try the food or
drink? Why?
o cartoons or celebrities
_______________________________________________
o other_______________________________________
_______________________________________________
What does the ad seem to say the product will do if
you eat/drink the product? Will it make you… Overall, I give this ad a (check one)
o stronger o Thumbs Up
o smarter o Thumbs Down
o have more fun (cooler)? Explain why:
o other_______________________________________ _______________________________________________
Do you believe what the commercial is saying about _______________________________________________
the product and what it will do for you? Why?
_______________________________________________
_______________________________________________
_______________________________________________
Healthy Habits 205

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Easy Parmesan Chicken Fingers (Oven Recipe)

Makes 6 servings
Stuff You Need

Oven
Cutting board
Cutting knife
Several large zipper-style food storage bags
1 Medium bowl
Baking sheet
Cooking spray
Potholders
Snack-size plates (1 per participant)
What’s In It?
1/3 cup grated Parmesan cheese
3/4 cup seasoned dry bread crumbs
1-1/2 lb. chicken tenders or boneless skinless chicken breasts, cut into strips
Ketchup or salsa (if desired)
How to Put It Together

1. Preheat oven to 400°F. Add cheese to bread crumbs in zipper-style bag.
2. Moisten chicken with water. Shake off excess water. Place chicken in bowl.
3. Add 2 or 3 chicken tenders to bag; shake until evenly coated.
4. Repeat with remaining chicken tenders.
5. Place on nonstick baking sheet or baking sheet sprayed with cooking spray.
6. Bake 12 to 14 min. or until chicken is cooked through. Ask for help when removing pan from the
oven – it can be very hot! Remember to always use a potholder when removing things from the
oven. Serve with ketchup or salsa for dipping, if desired.
7. Be sure to discard shaker bag and any remaining bread crumbs mixture because it has touched the
raw chicken and cannot be used again or eaten. Also wash hands well with lots of soap and hot
water, after touching raw meat.
Why It’s Good for You

This is a lower-fat version of a favorite for many youth. It counts towards your daily Meat & Beans group goal!
Nutrition Information Per Serving: 210 calories, 6g total fat, 2g saturated fat, 75mg cholesterol, 530mg
sodium, 10g carbohydrate, less than 1g dietary fiber, less than 1g sugars, 29g protein, 0%DV vitamin A,
0%DV vitamin C, 15%DV calcium, 8%DV iron.
206 Healthy Habits

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Fresh Fruit Pudding Milk Shake (Blender Recipe)

Makes 4 servings (about 1 cup each)
Stuff You Need

Blender
1 small bowl
Butter knife or plastic knife
Rubber spatula
Measuring cups
Plastic cups (1 per participant)
What’s In It?
31/2 cups 2% reduced fat milk
1 pkg. (4-serving size) vanilla flavor instant pudding, or any flavor
1 medium ripe banana, cut into chunks
1/2 cup strawberries

1. Wash strawberries and remove stems with butter knife or plastic knife.
2. Place all ingredients in blender container; cover. Blend 1 minute or until smooth. Serve
immediately.

Enjoy this cool, calcium-rich milk shake – it counts towards your daily Milk Group goal! The strawberries
also make it a good source of vitamin C.
Nutrition Information Per Serving (1 cup): 230 calories, 4.5g total fat, 2.5g saturated fat, 15mg
cholesterol, 460mg sodium, 41g carbohydrate, 1g dietary fiber, 26g sugars, 8g protein, 10%DV vitamin A,
25%DV vitamin C, 25%DV calcium, 0%DV iron.
Healthy Habits 207

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Fruit and Cheese “Butterfly” Snack Mix (No Oven Recipe)

Makes 8 snacks
Stuff You Need

Re-sealable sandwich size plastic bags (1 per participant)
Chenille pipe cleaners or long twist ties (1 per participant)
3 bowls (or containers with covers)
Plastic wrap
Recipe ingredients (see below)
What’s In It?
8 oz. reduced fat Cheddar cheese, cut into bite-sized pieces (or use pre-cut cheese cubes)
2 cups whole strawberries, washed, stems removed, quartered
2 cups seedless red or green grapes, washed and cut in half

1. Place 1 oz. cheese in 1 side of re-sealable sandwich-size plastic bag; loosely tie pipe cleaner or twist
tie around middle of bag.
2. Place fruit in other end of bag; seal bag, then twist pipe cleaner tightly around the middle of the
bag to separate cheese from the fruit.
3. Curl ends of pipe cleaner to resemble antennae of a butterfly.
4. Refrigerate until ready to serve.
5. To enjoy snack, untwist pipe cleaner, leaving bag sealed. Gently shake bag to mix fruit and cheese.

This snack is a good source of calcium and also counts towards your daily Milk Group and Fruit Group goals!
Nutrition Information Per Serving: 130 calories, 6g total fat, 4g saturated fat, 20mg cholesterol, 180mg
sodium, 10g carbohydrate, 1g dietary fiber, 9g sugars, 7g protein, 8%DV vitamin A, 40%DV vitamin C, 20%DV
calcium, 0%DV iron.
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Fruit and Veggie Color List

Note: This is a partial list. There are other correct answers.
• Blue/Purple: Blueberries, Blackberries, Cabbage, Grapes, Black Currants, Elderberries, Dried Plums
(or Prunes), Plums, Eggplant, Onion, Potatoes, Turnips
• Brown: Jicama, Kiwi, Mushrooms, Pears, Potatoes, Raisins
• Green: Apples, Artichoke, Arugula, Asparagus, Avocado, Bok Choy, Broccoli, Brussels Sprouts,
Cabbage, Celery, Chives, Collard Greens, Cucumber, Endive, Grapes, Green Beans, Honeydew Melon,
Kale, Kiwi, Kohlrabi, Lettuce, Lima Beans, Mustard Greens, Onions (or Scallions), Pears, Peas,
Peppers, Spinach, Split Peas, Swiss Chard, Turnip Greens, Watercress, Zucchini
• Orange: Butternut Squash, Cantaloupe, Carrots, Clementines, Mangoes, Nectarines, Oranges,

Peaches, Papaya, Pumpkin, Sweet potatoes, Tangerines
• Red: Apples, Beets, Cherries, Cranberries, Grapes, Onion, Pears, Pink Grapefruit, Raspberries,
Strawberries, Watermelon, Cabbage, Peppers, Potatoes, Radishes, Tomatoes, Kidney Beans,
Red Beans
• White: Cauliflower, Garlic, Leeks, Onions, Potatoes, Turnips, Water Chestnuts, White Beans
• Yellow/Gold: Apples, Apricots, Bananas, Corn, Lemons, Pineapple, Grapefruit, Pears, Peppers,
Raisins, Split Peas, Squash (summer)
Healthy Habits 209

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Gotta Split! Breakfast (No Oven Recipe)

Makes 1 serving
Stuff You Need

1 small bowl
Plastic wrap
Spoons
Butter or plastic knives (1 per participant)
Plastic cereal bowls (1 per participant)
Plastic spoons (1 per participant)
Measuring cups
What’s In It?
1 small ripe banana, peeled, halved lengthwise
1/2 cup vanilla low fat yogurt
1/2 cup whole grain cereal (pick your favorite variety)
1/2 cup fresh fruit (strawberries or blueberries) or canned fruit, drained (sliced peaches, etc.)

• Peel banana and cut in half lengthwise; place in cereal bowl.
• Top with yogurt, cereal, and fruit.

Enjoy this fun breakfast idea – it counts towards your daily Fruits Group, Milk Group and Grains Group
goals! The fruit makes it a good source of vitamin C.
Nutrition Information Per Serving: 330 calories, 4g total fat, 1.5g saturated fat, 10mg cholesterol, 200mg
sodium, 70g carbohydrate, 9g dietary fiber, 44g sugars, 9g protein, 10%DV vitamin A, 35%DV vitamin C,
20%DV calcium, 20%DV iron.
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How Hungry Are You Now?

Everyone loves to eat! Enjoying food is one of life’s greatest pleasures. While we all eat for many reasons
besides hunger, being aware of your hunger level can help you eat for the right reasons. The next time you
are ready to eat, check in with your hunger level before gobbling down food just because it’s there. Use the
scale below to rate your hunger and decide whether it’s “time to eat” or time to do something else!
Hunger Scale
1. Absolutely Stuffed: Can’t eat another bite.
2. Somewhat Stuffed: Could fit in dessert but would rather not.
3. Sort of Stuffed: Pants feel a bit tight, had more than enough to eat.
4. Comfortably Full: Ate enough but not too much, pants fit fine.
5. Not Full or Hungry: Feel great and ready to go.
6. Not Hungry: Feel great, ready to go, food is not on your mind.
7. A Little Hungry: Thinking about food more and noticing food smells.
8. Sort of Hungry: Stomach feels a bit empty, food is on your mind.
9. Somewhat Hungry: Stomach is rumbling and empty, it’s time to look for food.
10. Very Hungry: Stomach is rumbling and empty, starting to get cranky and impatient, it’s time to eat!!!
Instead of Eating, Try…

If you regularly find yourself wanting to eat when you aren’t really hungry (six or less on the scale above),
try doing some of the activities below instead of eating. They’ll keep you busy until you are truly hungry. If
you choose something with an * you’ll do something that moves your body and helps keep you active! Don’t
forget to fill in your own ideas!
• jump rope*
• do sit ups or push ups*
• go bike riding*
• play basketball*
• brush your teeth
• call a friend
• play a game
• read a book
• color, draw or paint
• listen or dance* to music
• do a craft (knit, crochet, etc.)
• _____________________________________
• _____________________________________
Healthy Habits 211

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Insect-Infected Logs (No Oven Recipe)

Makes 4 servings (2 filled logs each)
Stuff You Need

Cutting board
Cutting knife (for adult use)
3 small bowls (or containers with covers)
Plastic wrap
Butter knives or plastic knives
Measuring cups
Measuring spoons
What’s In It?
4 (8-inch) celery stalks
1/2 cup creamy peanut butter
2 tablespoons currants (or raisins)
2 tablespoons apricot bits or 6 dried apricots sliced into mini “worm-like” pieces

1. Fill celery “logs” evenly with peanut butter using a butter knife or plastic knife.
2. Top with currants for the “ants” and apricots (“worms”). Take a bite – if you’re not too grossed out!
They’re weirdly wonderful!

This snack counts towards two food groups – Meat & Beans (did you know peanut butter is in the Meat &
Beans Group?) and Vegetables (from the celery) plus it gives you fiber!
Nutrition Information Per Serving: 220 calories, 16g total fat, 3.5g saturated fat, 0mg cholesterol, 190mg
sodium, 14g carbohydrate, 3g dietary fiber, 9g sugars, 9g protein, 8% vitamin A, 6% vitamin C, 4% calcium,
6% iron
This recipe is adapted with permission from Kidnetic.com.
212 Healthy Habits

Keep Your Body Parts Working Right: Gos and Whoas
Body Part Jobs in Your Body J Go J L Whoa L
Brain Controls your Feed your brain its favorite foods. It thrives on the Use your noodle! Don’t even think about skipping
ability to think, carbohydrates in bread, cereal, pasta, fruits and breakfast, especially before a test. Your brain
Healthy Habits
speak, see, hear, veggies. needs fuel to figure out the answers.
remember things
Try some brain food that’s tough to pronounce.
and feel stuff.

Ask Mom, Dad or another adult to cook one of
these tongue-twisting whole grains: quinoa (KEEN-
WAH), triticale (TRIHT-IH-KAY-LEE), bulgur (BUHL-
GUHR), couscous (KOOS-KOOS) or kamut (KAH-
MOOT).
Eyes Send images to Be bright about fruits and veggies. The brighter Don’t go out in the sun without shades! Not only
your brain so you the color, the more goodies for our eyes. Look is it totally uncool, but the sun can hurt your eyes
can see. into red peppers, carrots, spinach, berries and if you don’t protect them.
cantaloupe.
Stop slipping those veggies to the dog! You need
Keep your eyes peeled on cooked carrots. Both raw to eat them for healthy eyes.
and cooked carrots contain beta carotene, which
your body turns into vitamin A – one of the good
guys for your eyes. Cooking softens up the carrot
so your body gets more beta-carotene out of it.
Teeth Grind up your food Scrub ‘em. Always put that toothbrush in your Don’t snack all the time. The more times you
into tiny pieces so mouth after you eat to brush away carbohydrates – snack, the more your teeth are under an “acid
you can swallow things found in some foods that can cause cavities. attack” that can cause cavities. YIKES!
it.
Pick your teeth, not your nose. Now go get in
there and floss ‘em, Kid! Flossing cleans between
your teeth where your toothbrush can’t reach.
Teeth need calcium from milk, yogurt and cheese
and fluoride from water.
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214
Muscles Contract so you Fuel your muscles with carbohydrates like bread, No need to eat mountains of meat. Sure, meat
can move your pasta and cereal. Carbohydrates are your muscles’ contains protein just like your muscles do, but
body. favorite fuel source. Plus, muscles store some eating tons of protein won’t make your muscles
carbohydrates in case they need fuel later. stronger.
Protein is what muscles are made of but all you Don’t slack. Get outta here. Go. PLAY. Your
need is about 6 ounces of high-protein foods a muscles like to get used. The more you use them,
day. That’s two pieces of beef, chicken or fish that the stronger they get.
are the size of a deck of cards. Beans or nuts have
protein, iron and fiber as well.
Blood Carries oxygen and Get your blood pumping by eating foods with lots Don’t skip foods with iron in them! If you do,
nutrients to your of iron. The mineral iron is an important part of you might feel tired all the time. That’s because
cells and hauls your red blood cells, which carry oxygen all over your red blood cells need iron to carry oxygen all
away waste. your body. around your body.
Improve your iron intake. Gulp down some OJ with
your oatmeal or cold cereal. The vitamin C in the
OJ helps your body use more of the iron in the
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oatmeal or cold cereal. Protein foods like beef,

chicken, fish, beans and nuts are also good sources
of iron.
Bones Form your Chug a couple glasses of low fat or fat free milk Sheeeesh. How many times do we have to say
framework so or orange juice with calcium. Yogurt and cheese this? Don’t skimp on foods and drinks with lots of
you can stand up are great, too. Do it daily. Your bones need it bad calcium! Your body needs calcium for strong bones
straight and tall. because 99% of the calcium in your body is in your and to use for other important jobs in your body.
bones. When you don’t get enough calcium, your body
“robs” calcium from your bones to use in other
Get your bones in motion by playing, running and
ways.
jumping. Moving your bones makes them stronger.
Don’t bore your bones. If you want strong ones,
you gotta excite ‘em by moving ‘em. Sitting around

Healthy Habits
a lot can make your bones get weaker.
Heart Pumps blood to all Color your meals. Eat red, orange, yellow, green Because your heart is a muscle that likes a good
parts of the body. and blue by getting lots of different fruits and workout. Don’t be a couch spud, Bud. Get
veggies. The colors mean there’s cool “food away from the screen. Now. A healthy heart needs
chemicals” in there that help keep your heart action, not a lot of sitting around.
Healthy Habits
healthy.
Don’t scarf down too much fatty stuff. If you do,
Low fat (less grease) is the way to go: skim or 1% over time, you might make it hard for your heart

milk, lean meats (little fat, no skin), and foods to pump blood through your vessels.
that are grilled, baked or broiled, not fried.
Get your heart pumping. Breathe hard. Bike,
dance, run and jump. That means PLAY! Why?
Liver Filters and cleans Fill ‘er up. Your liver loves the carbohydrates in No, no, no, no, no. You don’t actually have to eat
germs out of your bread, cereal, rice and pasta. Your liver stores some liver to keep your liver healthy. All your liver asks
blood and stores carbohydrates as an emergency fuel source for your is for you to eat healthy by following MyPyramid.
some vitamins body in case you start to run low.
until you need
them.
Kidneys Work constantly to Flood your kidneys. Drink lots of fluids. That Let your thirst be your guide: when you’re thirsty,
filter extra water makes it easier for your kidneys to make urine drink up. Don’t dry out: that makes it harder for
and other things by filtering extra fluids and other stuff from your your kidneys to remove “waste” from your body in
from your blood to blood. your urine.
make urine.
Make a watery mess with watermelon juice If you forget to drink enough fluids, your urine
trickling down your chin. You don’t have to drink will be dark and smelly – P.U. central! You’re
all your water to have healthy kidneys. The water drinking enough – and making it easier for your
in watery foods like watermelon, oranges and kidneys to work – when you make a lot of urine
cucumbers counts, too! that’s light in color.
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Intestines Absorb nutrients (like The stuff called “fiber” in foods like fruits, Don’t dry out. Drink water and other fluids.
carbohydrates, protein, veggies, beans, and whole-wheat breads and Drinking water is one way that may help keep
fat, vitamins and cereals (like raisin bran, wheat flakes or the stuff in your intestines softer, which makes it
minerals) from food toasted oats) makes it easier for you to have a easier to go to the bathroom.
and make solid waste B.M. (Bowel Movement).
from the rest that
Move your body so food rides smoothly right
comes out when you
through you. It makes total sense. The more
go to the bathroom.
you move and jiggle things around inside
Eat foods that make
your intestines, the quicker and easier “stuff”
you “go” . . . to the
comes out!
bathroom!
Adapted with permission from the Kidnetic.com Leader’s Guide to Healthy Eating & Active Living for Children & Families.
Resources Handouts

Healthy Habits
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Mexicali Cheddar Bean Salad (No Oven Recipe)

Makes 8 servings (1 cup each)
Stuff You Need

Can opener
Strainer
Cutting knife
Cutting board
1 large bowl
1 large spoon
Measuring cups
Measuring spoons
Plastic wrap
Plastic forks (1 per participant)
Plastic bowls or small plates (1 per participant)
What’s In It?
1 can (16 oz.) black beans, rinsed, drained
1 can (16 oz.) kidney beans, rinsed, drained
1 can (16 oz.) navy or great northern beans, rinsed, drained
6 oz. reduced fat sharp Cheddar cheese, cubed
1 small red pepper, chopped
1/2 cup salsa
1/2 cup sliced green onions
1 Tbsp. lime juice (bottled)

1. Open cans of beans; place beans in a strainer and rinse well.
2. Ask an adult to help with cutting up the cheese (into small cubes), the red peppers and the green
onions.
3. Measure salsa and lime juice.
4. Blend all ingredients together in large bowl.

This snack is a source of calcium from the reduced fat cheese and counts towards your daily Milk Group
goal! You also get fiber from the veggies and beans. Plus the beans count towards your daily Meat & Beans
Group goal!
Nutrition Information Per Serving (1 cup): 120 calories, 3.5g total fat, 2g saturated fat, 10mg cholesterol,
470mg sodium, 14g carbohydrate, 4g dietary fiber, 3g sugars, 8g protein, 10%DV vitamin A, 20%DV vitamin
C, 10%DV calcium, 6%DV iron.
Healthy Habits 217

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Mini Muffin Pizzas (Microwave Recipe)

Makes 8 mini-pizzas
Stuff You Need

Microwave oven
Toaster (optional)
1 small bowl (or container with cover)
Plastic wrap
Plastic spoons (1 per participant)
1 Microwave-safe plate
Potholder or oven mitt
Recipe ingredients (see below)
What’s In It?
4 whole-wheat English muffins
1/2 cup spaghetti sauce
8 slices reduced fat mozzarella cheese

1. Split English muffins; toast if desired.
2. Top each English muffin half with 1 Tbsp. sauce and 1 slice cheese.
3. Place on microwave-safe plate; microwave each muffin half on HIGH 10 to 15 seconds or until cheese
is melted.
4. Ask for help when removing pizza from the oven – your pizza can be very hot! Remember to always
use a potholder when removing things from the microwave.

This pizz-azzy snack is an excellent source of calcium from the reduced fat cheese and counts towards your
daily Milk Group goal! The English muffin counts towards your daily Grains Group goal!
Nutrition Information Per Serving (1 mini pizza): 130 calories, 3.5g total fat, 2g saturated fat, 10mg
cholesterol, 350mg sodium, 15g carbohydrate, 1g dietary fiber, less than 1g sugars, 8g protein, 8%DV
vitamin A, 2%DV vitamin C, 40%DV calcium, 6%DV iron.
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Healthy Habits 219

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Healthy Habits 221

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Serves You Right Matching Game

Can you guess how much is a serving? A serving of each food or group of foods listed on the left matches
up in size with one of the things listed on the right. Draw a line to connect each left-hand food with the
correct right-hand thing. Use the Portion Distortion – It’s How Much You Eat That Counts article to check
your answers (p. 188).
1 cup fruit, vegetables, cooked cereal, pasta or rice computer mouse
3 ounces cooked meat, poultry or fish 6 dice
1 tortilla (1 oz.) 2 checkers
1/2 bagel (1 oz.) baseball
1 teaspoon of margarine or butter small soft drink lid
1 tablespoon of peanut butter (1 oz.) 1 can
1 small baked potato (1 cup) your thumb tip
1 pancake or waffle (1 oz.) deck of cards
1 medium apple or orange (1 cup) baseball
3 cups popcorn (1 oz.) 3 baseballs
1 1/2 ounces of cheese small 6 inch plate
1 1/2 cups of regular soft drink or fruit drink (12 oz.) 1 music CD
Adapted with permission from the Kidnetic.com Leader’s Guide to Healthy Eating & Active Living for Children &
Families.
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Super-Duper Shakin’ Snack Mix (No Oven Recipe)

Makes 3 servings
What’s In It?
1 cup mini pretzels
1 cup white cheddar cheese or cheese flavored popcorn
1/2 cup puffed wheat or other mini wheat cereal
1/4 cup cashew halves and pieces or peanuts, lightly salted
1/4 cup raisins
Stuff You Need

Large-size bowl
Dry measuring cups
3 re-sealable, sandwich-size plastic bags

1. Into a large bowl, dump each ingredient from a dry measuring cup.
2. Toss the ingredients together by shimmyin’ and shakin’ the bowl!
3. Throw the snack mix into 3 re-sealable, sandwich-size plastic bags.
4. Grab it as a speedy snack on the go!

This snack is a good source of iron, contains fiber, and supplies whole grains (popcorn and wheat cereal).
Nutrition Information Per Serving: 200 Calories, 9g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 460mg
Sodium, 27g Total Carbohydrates, 2g Dietary Fiber, 10g Sugars, 5g Protein, 4%DV Vitamin A, 4%DV Vitamin
C, 2%DV Calcium, 10%DV Iron
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Test Your Fruit and Veggie I.Q.

Don’t draw a blank! Fill in the correct answer for each clue. Then check your answers below.
1. When it comes to eating fruits and veggies, choosing lots of different ___________________ is key.
2. Name three nutrients fruits and veggies are famous for: ___________________, ___________________,
___________________.
3. Name your favorite way to get fruits at breakfast: ___________________.
4. Fruits and veggies don’t take chemistry, but they get an “A” for having lots of ___________________
that help fight disease.
5. Name your favorite way to get veggies at lunch: ___________________.
6. Name two forms fruits and veggies come in: ___________________ and ___________________.
7. Fruits and veggies contain ___________________, which help protect your body cells from damage.
8. Name your favorite way to snack on fruits or veggies: ___________________.
9. Vitamin _______ and vitamin _______ are antioxidants.
10. Name your favorite ways to get a fruit AND a veggie at dinner: __________________________________.
How Did You Do?

9-10 correct: You’re a veritable fruit and vegetable genius. Congrats!
6-8 correct: Very good! Keep learning about fruits and veggies – you clearly have lots of produce potential.
3-5 correct: You could use some review. Brush up on your fruit and veggie facts and try again soon.
0-2 correct: Uh oh! At the moment, you are fruit and veggie challenged. Don’t wait another minute to
learn more about the great things they can do for you.
5. Your choice!
10. Your choice!
4. Phytochemicals
9. Vitamin C, vitamin E
3. Your choice!
8. Your choice!
fiber
7. Antioxidants 2. Vitamin A, vitamin C, vitamin E (veggies), folate, potassium,
6. Fresh, frozen, canned, dried, 100% juice 1. Colors
Answers:
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Very Cool Veggie Burrito (Microwave Recipe)

Makes 4 “snack size” servings (or 2 meal servings)
Stuff You Need

Microwave
Cutting board
Cutting knife
3 bowls (or containers with covers)
Measuring cups
Butter knives or plastic knives
Microwave-safe plate
Potholders
Plastic wrap or foil
What’s In It?
2 large (burrito-size) flour tortillas
2/3 cup fat-free, canned refried beans
1 cup shredded part-skim mozzarella cheese
1 medium tomato
2 green onions (use the white and green parts!)
1 1/2 cups pre-bagged chopped romaine lettuce
1/2 cup salsa for dipping (optional)

Have members work in pairs, as each burrito will be cut in half to make two snacks.
1. Using a butter knife or plastic knife, spread 1/3 cup refried beans over the entire surface of the
tortilla – just like frosting!
2. Place each “frosted” tortilla on a microwave-safe plate. Microwave on HIGH for 20-30 seconds or
until beans are heated through. Ask for help when removing tortilla from the oven – it can be very
hot! Remember to always use a potholder when removing things from the microwave.
3. Top each tortilla with 1/2 cup shredded cheese, half the chopped tomatoes and green onion and 3/4
cup lettuce.
4. Roll up, tucking in both sides of each tortilla as you roll it up.
5. Ask an adult to help you cut your burrito in half, sharing half with your partner. (A whole burrito
can make a delicious main dish for lunch or dinner.) Spoon some salsa onto your plate for dipping
your burrito.
Healthy Habits 225

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This snack is an excellent source of calcium from the cheese, and the veggies and refried beans give you
fiber. And this snack counts toward four different food groups!
• Cheese counts toward your daily Milk Group goal
• Tomato and romaine lettuce count toward your daily Vegetable Group goal
• Tortilla counts toward your daily Grains Group goal
• Refried beans counts toward your daily Meat & Beans Group goal
Nutrition Information Per Serving (1 whole burrito): 510 calories, 17g total fat, 8g saturated fat, 30mg
cholesterol, 1210mg sodium, 61g carbohydrate, 11g dietary fiber, 3g sugars, 28g protein, 40%DV vitamin A,
50%DV vitamin C, 70%DV calcium, 20%DV iron
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What’s This for Anyway?

Body Here’s My Job What’s Good For This Part
ParteAll
fluids
Brain Controls your ability to think, speak, Breads, noodles (pasta), rice, cereal, fruits:
see, hear, remember things and feel carbohydrates (Kar-bow-hi-drates)
stuff
Eyes Send images to your brain so you Fruits and vegetables, especially brightly colored
can see ones (carrots, spinach, berries, cantaloupe, red
peppers)
Teeth Grind up your food into tiny pieces Calcium from milk, yogurt, cheese; fluoride from
so you can swallow it water
Intestines Absorb nutrients (like carbohydrates, Foods with fiber: whole-wheat breads and
protein, fat, vitamins and minerals) cereals, fruits, veggies, beans
from food and make solid waste from
Also: drink fluids and play hard (jump rope,
the rest that comes out when you go
bike riding, basketball, running, etc.)
to the bathroom
Muscles Contract so you can move your body Carbohydrates in breads, noodles, fruits and
some protein from meat or beans (not tons)
Exercise: make them work by using the jungle
gym, or doing handstands, cartwheels, push-
ups, or tug of war
Blood Carries oxygen and nutrients to your Iron in foods like meat, chicken, fish, beans,
cells and hauls away waste cereals and breads
Bones Form your framework so you can Calcium in foods like milk, yogurt, cheese,
stand up straight and tall orange juice with calcium, and soy milk products
Heart Pumps blood to all parts of the body Colorful fruits and veggies and low fat foods like
skim milk and lean meats
Exercise: make your heart work by jumping
rope, bike riding, basketball, running, etc.
Liver Filters and cleans germs out of your Carbohydrates (again!) like breads, noodles
blood and stores some vitamins until (pasta), rice, cereal, and fruits; also, eating from
you need them all the groups of MyPyramid
Kidneys Work constantly to filter extra water All fluids

and other things from your blood to
make urine
Adapted with permission from the Kidnetic.com Leader’s Guide to Healthy Eating & Active Living for Children & Families.
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Where Are my Parts?
BRAIN
EYES
TEETH
HEART
MUSCLES
BLOOD
KIDNEYS
LIVER
INTESTINES
BONES
228 Healthy Habits

Resources Handouts
Resources Reproducible Games
Collard
Calcium Cheese Egg Yolk
Healthy Bones and Teeth Bingo

Greens
Jumping
Enamel Flossing Lactose
rope
Sunshine Twice a
Milk Milk Group
Vitamin Day
Walking Yogurt 20 Minute 206
Collard
Cheese Egg Yolk Enamel
Greens
Jumping
Flossing Lactose Milk
rope
Sunshine Twice a
Milk Group Walking
Vitamin Day
Yogurt 20 Minutes 206 Calcium
Healthy Habits 229

Resources
Resources Handouts
Reproducible Games
Collard
Egg Yolk Enamel Flossing
Healthy Bones and Teeth Bingo Greens
Jumping
Lactose Milk Milk Group
rope
Sunshine Twice a
Walking Yogurt
Vitamin Day
20 Minutes 206 Calcium Cheese
Jumping
rope
Sunshine
Vitamin
Twice a
Walking Yogurt 20 Minutes
Day
Collard
206 Calcium Cheese
Greens
230 Healthy Habits

Resources Handouts
Jumping

rope
Sunshine Twice a
Milk Milk Group
Vitamin Day
Walking Yogurt 20 Minutes 206
Collard
Calcium Cheese Egg
Greens
Jumping
rope
Sunshine Twice a
Milk Group Walking
Vitamin Day
Collard
Greens
Healthy Habits 231

Resources
Resources Handouts
Reproducible Games
Jumping
Healthy Bones and Teeth Bingo rope
Sunshine Twice a
Walking Yogurt
Vitamin Day
Collard
Greens
Sunshine
Vitamin
Twice a
Day
Collard
206 Calcium Cheese
Greens
Jumping
rope
232 Healthy Habits

Resources Handouts
Sunshine Twice a
Milk Milk Group

Vitamin Day
Collard
Greens
Jumping
rope
Sunshine Twice a
Milk Group Walking
Vitamin Day
Collard
Greens
Jumping
rope
Healthy Habits 233

Resources
Resources Handouts
Reproducible Games
Sunshine Twice a
Walking Yogurt
Healthy Bones and Teeth Bingo Vitamin Day
Collard
Greens
Jumping
rope
Twice a
Day
Collard
206 Calcium Cheese
Greens
Jumping
rope
Sunshine
Vitamin
234 Healthy Habits

Resources Handouts

Collard
Greens
Jumping
rope
Sunshine Twice a
Milk Milk Group
Vitamin Day

Collard
Greens
Jumping
rope
Sunshine Twice a
Milk Group Walking
Vitamin Day
Healthy Habits 235

Resources
Resources Handouts
Reproducible Games

Collard
Greens
Jumping
rope
Sunshine Twice a
Walking Yogurt
Vitamin Day
Collard
206 Calcium Cheese
Greens
Jumping
rope
Sunshine
Vitamin
Twice a
Day
236 Healthy Habits

Resources Handouts
Healthy Bones and Teeth Bingo Answer Guide

Use this guide to review an important fact about each word or phrase during the bingo game or game show
activities.
• 20 Minutes – The minimum amount of time that acid can attack your teeth each time you eat
food that contains carbohydrates.
• 206 – The number of bones in your body.
• Calcium – An important mineral that keeps your bones strong.
• Cheese – A calcium-rich food.
• Collard Greens – A veggie that contains calcium.
• Egg Yolk – A food that contains Vitamin D.
• Enamel – The hard outer part of your teeth.
• Flossing – What to do once a day for healthy gums.
• Jumping rope – An exercise that makes your bones strong.
• Lactose – A sugar found in milk.
• Milk – A calcium-rich drink.
• Milk Group – The foods and beverages in this MyPyramid food group are rich in calcium.
• Sunshine Vitamin – Vitamin D.
• Twice a Day – How often you should brush your teeth each day – once after breakfast and once
after dinner.
• Walking – An exercise that makes your bones strong.
• Yogurt – A calcium-rich food.
Healthy Habits 237

Resources Handouts
Resources Reproducible Games MyPyramid 1000 Cards
double quarter-pound small hamburger french fries

burger with cheese (small)
750 250 250

french fries grilled chicken chicken nuggets
(large) sandwich (10)
500 400 400

chicken nuggets fish sandwich side salad with
(6) 2 tbsp. low fat
dressing
250 400 50
238 Healthy Habits
Resources Handouts
chocolate chip fruit pie donut

cookies (3) (1 individual serving) (1)
500 250 300

cereal, snack box regular soft drink regular soft drink
small large
(12 fl. oz., 1 can) (32 fl. oz.)
100 150 400

diet soft drink water candy bar with
(1 can) (1 bottle) chocolate, peanuts
& nougat (about 2 oz.)
0 0 300
Healthy Habits 239
Resources Handouts
bag of potato chips bag of pretzels bag of cheese-

(1 oz.) (1 oz.) flavored popcorn
(about 3/4 oz. or 2 cups)
150 100 150

bag of chocolate 2 slices of 2 slices of pizza with
candies cheese pizza “the works”
(about 1.7 oz.) (regular crust) (pan or thick crust)
250 450 600

apple orange raisins
(small box/1.5 oz.)
100 100 150

240 Healthy Habits
Resources Handouts
caesar salad with apple slices with fruit on the

grilled chicken & dipping sauce bottom yogurt
2 tbsp. dressing (1 carton/6 oz.)
400 100 150

milkshake milkshake milk
(large/32 oz.) (small/16 oz.) 1% lowfat
(1/2 pint/8 oz.)
1200 600 100

chocolate milk orange juice apple juice
1% lowfat (1 pint/16 oz.) (6.8 fl. oz., 1 box)
(1/2 pint/8 oz.)
150 200 100

Healthy Habits 241
Resources Handouts
soft serve ice cream yogurt parfait with fried chicken

with fudge sauce fruit and granola drumstick
(6.5 oz.) (5 oz.)
350 150 150

popcorn chicken mashed potatoes biscuit
(individual serving) & gravy
(individual serving)
400 150 200

large beef burrito soft taco with beef cookies
(6 chocolate
sandwich type)
400 200 300

242 Healthy Habits
Resources Handouts
animal crackers peanut butter crackers nuts

or cookies (6 sandwich crackers) (about 1 oz.)
(1 box)
250 200 200
Healthy Habits 243

Resources Handouts
Your Body Quiz Show Cards

Question 1 Bonus 1
What body part pumps blood to all the other parts Name a food or activity that is good for the heart.
of the body?
Answers:
Answer: the heart Foods: Colorful fruits or vegetables, low fat dairy
products (milk, yogurt) or lean meats, chicken, fish,
foods that are not fried.
Activities: Anything that gets the heart pumping
hard (biking, running, swimming, basketball,
jumping rope, etc.)
Question 2 Bonus 2
What body part filters and cleans germs out of your The liver stores carbohydrates as an emergency fuel
blood and stores some vitamins until you need source for your body. Name the food group from
them? MyPyramid that is a major source of carbohydrates.
Answer: the liver Answer: Grains Group (bread, cereal, pasta, rice)
Question 3 Bonus 3
What body parts work constantly to filter extra fluid Name a fluid that you can drink regularly to keep
and other things from your blood to make urine? your kidneys healthy.
Answer: the kidneys Answer: water or any beverage
Question 4 Bonus 4
What body part controls your ability to think, Your brain runs mostly on glucose. Which one of
speak, see, hear, remember things and feel stuff? the following fuels is quickly and easily broken
down into glucose: carbohydrates, protein or fat?
Answer: the brain
Answer: carbohydrates
Question 5 Bonus 5
What body parts send images to your brain so you Which two food groups from MyPyramid have foods
can see? with vitamin A?
Answer: the eyes Answer: the fruit group and the vegetable
244 Healthy Habits

Resources Handouts
Question 6 Bonus 6
What body parts grind up your food into tiny pieces Name two foods or habits (or one of each) that are
so that you can swallow it? really good for your teeth.
Answer: teeth Foods: milk, yogurt, cheese, calcium-fortified cereal,
juice or soy milk
Habits: brushing, flossing, not snacking all the
time, seeing the dentist regularly
Question 7 Bonus 7
What body parts contract so you can move your What fuel (carbohydrate, protein or fat) do muscles
body? like the most?
Answer: muscles Answer: carbohydrates
Question 8 Bonus 8
What body part carries oxygen and nutrients to Iron is a mineral that is really good for your blood.
your cells and hauls away waste? Name a food group from MyPyramid with foods that
have iron.
Answer: the blood
Answer: Meat & Beans Group or Grains Group (many
cereals and breads are fortified with iron)
Question 9 Bonus 9
What body part forms a framework so you can stand Name the mineral that is really good for bones and
up straight and tall? a food that has some in it.
Answer: the bones Answer: The mineral is calcium. Milk, yogurt, cheese
and calcium-fortified cereal, juice or soy milk
contain calcium.
Question 10 Bonus 10
What body part absorbs nutrients (like Your intestines need lots of ______ to stay healthy.
carbohydrates, protein, fat, vitamins and minerals) You’ll find it in foods like whole-wheat bread, fruits,
from food and makes solid waste from the rest that vegetables, beans and popcorn. What is it?
comes out when you go to the bathroom?
Answer: fiber
Answer: the intestines
Healthy Habits 245

Resources Handouts
Resources Smart Snack Sheet
Smart Snack Sheet

Snacks provide a great opportunity to reinforce the basic principles of healthy eating from MyPyramid and
encourage youth to enjoy whole grains, fruits, vegetables and calcium-rich foods.
Pair up one or more of the snacks below with a beverage for the members to enjoy during the lesson. Check
the Nutrition Facts label on packages for suggested serving sizes.
IMPORTANT! If member application forms are available, check to ensure none of the participants has food
allergies. Also ask the members about food allergies before you serve the snack.
Fruits and Veggies

• Fresh fruit such as grapes, apples, bananas or oranges
• Dried fruit such as raisins, apricots or cranberries
• Apple sauce or fruit cups (in water or juice)
• Fruit canned in water or juice
• Bite-size or cut-up vegetables such as cherry tomatoes, baby carrots, broccoli and peppers
Combo Snacks
• Cheese (try reduced fat) and crackers (preferably whole grain)
• Cheese stick (reduced fat) and apples or pears
• Peanut butter, almond butter or soy nut butter on whole-wheat bread, mini-bagel halves or
crackers (preferably whole grain)
• Hummus (chick pea dip) with pita bread triangles (preferably whole wheat) and an assortment of
cut-up vegetables for dipping
• Bean dip and baked tortilla chips
• Salsa and baked tortilla chips
• An assortment of bite-size or cut-up vegetables with reduced-fat ranch dressing for dipping
Crunchy Munchies
• Ready-to-eat cereal (preferably whole grain)
• Peanuts, almonds or other nuts
• Trail mix
• Baked potato chips
• Sweet potato chips
• Pretzels
• Crackers (preferably whole grain or whole wheat)
• Microwave popcorn (light)
Sweet Treats
• Cereal bars or granola bars
• Fruit-flavored yogurt cups or tubes (preferably low fat or light varieties)
246 Healthy Habits

Resources Handouts
Resources Smart Snack Sheet
• Smoothie drinks
• Pudding cups
• Fruit bars
• Graham crackers
• Animal crackers
• Vanilla wafers
Things to Drink
• Water
• Milk (fat free or 1% low fat)
• Chocolate or other flavored milk (fat free or 1% low fat)
• 100% fruit juice (orange, apple, grape, grapefruit)
• Low-calorie or no-calorie soft drinks or sports drinks
Healthy Habits 247

Resources Handouts
Resources Energizing Exercises List
Energizing Exercises List

As part of each lesson, lead the members in doing one or more of the following “energizing exercises” for at
least a few minutes. Longer is even better!
Each time, review or quiz the members on the following facts about physical activity:
• Kids and teens need at least 60 minutes of physical activity every day. It’s OK to total up your 60
minutes in smaller chunks of at least 10 minutes throughout the day.
• Physical activity helps you feel great! It also helps you stay at a healthy weight and helps reduce
your risk for health problems in the future.
Let’s get energized!

• Walk or jog in place or outside
• Put on some upbeat music and dance
• Kick a soccer ball
• Shoot baskets
• Jump rope
• Play tag
• Hold a relay race
• Play catch with a Frisbee® disc, softball or football
• Play a physically active game available at your location, such as volleyball
• Use exercise equipment available at your location
• Do an exercise video or DVD
• Do jumping jacks
• Do strengthening exercises such as hand presses, wall presses, push ups, pull ups and sit ups
• Do simple stretches such as shoulder rolls, torso twists, toe touches and reaching for the ceiling
Go to the Discovery Health Channel Web site for descriptions of eight simple stretches: http://
health.discovery.com/centers/nutritionfitness/fitness/articles/tips/stretch/stretch.html
248 Healthy Habits

Resources Handouts
Resources Forms and Templates
Program Participation Letter to Parents

(Please retype letter on your Club’s letterhead; insert your local details where indicated by parentheses or
blank lines.)
Dear Parent/Guardian:
The Boys & Girls Club of _________________________________ is participating in Boys & Girls Clubs of
America’s Healthy Habits program, part of a national initiative called Triple Play: A Game Plan for the Mind,
Body and Soul. Healthy Habits teaches young people about the benefits of eating right and being physically
active. A Boys & Girls Club staff member or adult volunteer will conduct the program.
We hope you will allow your son or daughter to participate. Enclosed are the following items that should be
reviewed and signed before the Club member participates in the program:
• a more detailed description of the Healthy Habits program, and
• a Parental Permission/Food Allergy Waiver Form that must be signed and returned to me by
____________________.
If you have any questions, please call me at ____________________.
Sincerely,
(Name)
(Title)
Healthy Habits 249

Resources Handouts
Healthy Habits Program Description

The Healthy Habits program is a part of Boys & Girls Clubs of America’s comprehensive health initiative
called Triple Play: A Game Plan for the Mind, Body and Soul. This dynamic Boys & Girls Club initiative
demonstrates how eating right, keeping fit and forming positive relationships adds up to a healthy lifestyle
for Club members.
Healthy Habits teaches young people how to understand nutrition and make better food choices. The
program encourages members to participate in physical activities for the health of their growing bodies and
the fun of staying fit.
By participating in Healthy Habits at the Boys & Girls Club, young people will:
• learn about the benefits of healthy habits such as eating right and being physically active;
• build skills to adopt healthier habits by participating in fun, engaging learning activities both at
the Club and at home; and
• be encouraged to take small steps toward positive, lifelong behavior change.
The program features 10 lessons tailored for each of three age groups: 6 to 8, 9 to 12 and 13 to 18. Each
lesson and activity will take about 30 minutes for the youngest age group and about 45 minutes for the
older age groups. An adult Club staff person or volunteer conducts the sessions. Typically Club members
meet once or twice a week for Healthy Habits sessions.
Participating youth will have the opportunity to prepare and eat snacks as part of the program, so it is
critical for the Club staff to know of any existing food allergies and have a signed Parental Permission/Food
Allergy Waiver Form on file for each participant.
250 Healthy Habits

Resources Handouts
Parental Permission/Food Allergy Waiver Form

(Note to Club Staff: All Club members participating in the Healthy Habits program must have a copy of this
permission form (which includes permission to provide medical care in the event of an injury) signed
by their parents or guardians on file at your Club. You should keep copies of the permission form with your
youth membership records. Please retype the form on your Club’s letterhead or place your Club’s logo at the
top of the form.)
_____________________________________ has my permission to participate in the Healthy Habits program.
(Name of Member)
_____________________________________ does not have any food allergies or sensitivities of which I am

aware.
(Name of Member)
_____________________________________ does have food allergies or sensitivities, and they are
(Name of Member)
(please list specific details below):
______________________________________________________________________________________________________
______________________________________________________________________________________________________
______________________________________________________________________________________________________
In the event of a medical emergency, the Club staff has my permission to obtain appropriate medical care.
__________________________________________
Print Name of Parent/Guardian
__________________________________________
Signature of Parent/Guardian
__________________________________________
Telephone Number with Area Code
__________________________________________
Date
Healthy Habits 251

Resources Handouts
Sample Press Release

[Insert local Club logo]
FOR IMMEDIATE RELEASE
Contact: [Insert contact name]
Phone: [Insert contact phone number]
E-mail: [Insert contact e-mail address]
[Your Club] and BGCA Team Up to Bring Kids the Triple Play Program
[INSERT CITY, STATE], [Insert Date] – As part of their ongoing commitment to promoting healthy
lifestyles, The Coca-Cola Company and WellPoint Foundation have partnered with BGCA and [insert local Club
name] to implement Triple Play: A Game Plan for the Mind, Body and Soul.
Triple Play is an after-school health and wellness program that empowers young people to make
informed decisions about their mental, physical, and social well-being. “We are excited to bring the
Triple Play experience to area Boys & Girls Club members,” said Quinton Martin, vice president community
marketing, The Coca-Cola Company. “We, at The Coca-Cola Company, realize we all must take part in
ensuring the well-being of our nation’s young people.”
The goal of Triple Play is to improve Club member’s knowledge of healthy habits, good nutrition
and physical fitness; increase the number of hours per day they participate in physical activities; and
strengthen their ability to interact positively with others and engage in healthy relationships. The program
encompasses the following three components:
• Mind – Developing a knowledge base to acquire healthy habits, such as making smart food
choices, understanding appropriate portion sizes, and creating fun and healthy meals.
• Body – Becoming more physically active through daily fitness exercises and fun, including
activities to get kids active and moving.
• Soul – Strengthening character and reinforcing positive behavior with social recreation activities
designed to improve confidence and develop interpersonal skills.
“The Triple Play program takes an integrated approach to teaching Club members how to make healthier
choices,” said Lance Chrisman, executive director, WellPoint Foundation. “We are pleased to be part of an
initiative that addresses all aspects of a person’s health and well-being.”
Triple Play is the largest health and wellness endeavor ever undertaken by BGCA, and the nutrition
component of the program was developed in collaboration with the U.S. Department of Health & Human
Services. The program currently is available to nearly 4,000 Boys & Girls Club locations across the United
States and on domestic and international military bases.
-more-
252 Healthy Habits

Resources Handouts
“We are grateful to The Coca-Cola Company and WellPoint Foundation for their commitment to
helping us teach Club members the importance of healthy habits and fighting the obesity epidemic that is
affecting America’s youth,” said [insert name of chief professional officer], [insert title] of [insert local
Club name]. “Through this program, we can help Club members learn to eat right, keep fit and behave
respectfully – all skills they can use throughout their lives.”
About [insert local Club name]
[Insert local Club boilerplate information].
About The Coca-Cola Company
The Coca-Cola Company is the world’s largest beverage company. Along with Coca-Cola, recognized
as the world’s most valuable brand, the company markets four of the world’s top five soft drink brands,
including Diet Coke, Fanta and Sprite, and a wide range of other beverages, including diet and light soft
drinks, waters, juices and juice drinks, teas, coffees and sports drinks. Through the world’s largest beverage
distribution system, consumers in more than 200 countries enjoy the company’s beverages at a rate
exceeding 1 billion servings each day. For more information about The Coca-Cola Company, please visit www.
coca-cola.com.
About the WellPoint Foundation
The WellPoint Foundation is the philanthropic arm of WellPoint, Inc. and through charitable
contributions and programs, the Foundation promotes the inherent commitment of WellPoint, Inc. to
enhance the health and well-being of individuals and families in communities that WellPoint, Inc. and
its affiliated health plans serve. The Foundation focuses its funding on strategic initiatives that address
and provide innovative solutions to health care challenges, as well as promoting the Healthy Generations
Program, a multi-generational initiative that targets specific disease states and medical conditions. These
disease states and medical conditions include: prenatal care in the first trimester, low birth weight babies,
cardiac morbidity rates, long term activities that decrease obesity and increase physical activity, diabetes
prevalence in adult populations, adult pneumococcal and influenza vaccinations and smoking cessation.
The Foundation also coordinates the company’s annual associate giving campaign and provides a 50 percent
match of associates’ campaign pledges. To learn more about the WellPoint Foundation, please visit www.
wellpointfoundation.org.
###
Healthy Habits 253


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Healthy Habits

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Healthy Habits iii

Lesson 6, Now We’re Cooking!............................................................................................ 129

Lesson 1, MyPyramid is Your Pyramid!

Lesson 2, Stamp Out Portion Distortion!

Lesson 5, Pick Up on Produce: Fruits and Veggies

Lesson 6, Now We’re Cooking!

Lesson 7, Building Healthy Bones – and Teeth, Too

Lesson 8, Your Body – All Systems Go!

Lesson 9, Focus on the Food Environment

Lesson 10, Eating Away from Home

Tools to Teach Each Lesson

A Special Word About Food

Deepening Impact on Club Youth Through Healthy Habits

Healthy Habits 155

What Counts as One Cup in the Milk Group?............................................................ 199

Smart Snack Sheet.............................................................................. 246

156 Healthy Habits

Healthy Habits 157

158 Healthy Habits

Healthy Habits 159

160 Healthy Habits

Healthy Habits 161

Cooking Skills By Age

13- to 18-Year Olds

162 Healthy Habits

Don’t Lose Your Teeth!

Healthy Habits 163

Drink Up and Eat Up for Healthy Kidneys

164 Healthy Habits

Eating for Energy

Healthy Habits 165

The Eyes Have It!

166 Healthy Habits

Figuring Out Food Labels

Servings per Container or Package

Calories and Calories from Fat

Healthy Habits 167

Total Fat, Saturated Fat and Trans Fat

Cholesterol and Sodium

Total Carbohydrate, Fiber and Sugars

Vitamin A and Vitamin C

168 Healthy Habits

Calcium and Iron

Calories per Gram

Healthy Habits 169

Fitting in Fast Food Favorites

170 Healthy Habits

Healthy Habits 171

172 Healthy Habits

Fueling Up for Healthy Muscles

Healthy Habits 173

Get 3-A-Day of Dairy – We Triple Dare You!

174 Healthy Habits

Go With the Flow: Drink Those Fluids

What Water Does for You

Replace Those Fluids!