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School Toolkit
HOW TO USE THIS TOOLKIT
The 85210 Child Care Toolkit helps school teachers create environments that support
healthy habits and positive lifestyles in young children.
TABLE OF CONTENTS
Getting Started
 What is 85210?
 Rationale for 85210
Eight or More Hours of Sleep
 8 – Color Flyer
 Mini-Lesson
 8 Hours or More of Sleep Curriculum
 Sleep Log
 Goodnight, Sophia – Healthy Sleep Habits
 The Importance of Sleep
 How Much Sleep Does Your Child Need
 Sleep Tips for Children
Five or More Fruits and Vegetables
 5- Color Flyer
 Mini- Lesson
 5 or More Fruits and Vegetables Curriculum
 Making Healthy Snacks Activity Directions
 25 Healthy Snacks
 Go, Slow, Whoa Foods
 Fruit and Vegetable Log
 Grocery Store Treasure Hunt
 Non- Food Rewards
 Seasonal Fruits & Vegetables
 Try New Foods
 What’s on Your Plate?
 Understanding Nutrition Labels
 Portion Distortion
Two Hours or Less of Recreational Screen Time
 2- Color Flyer
 Mini- Lesson
 2 Hours or Less Screen Time Curriculum
 Screen Time Log
 Wheel of Fun Template
 Tips for Parents
 Recreational Screen Time
 Alternatives to Screen Time
One Hour or More of Physical Activity
 Color Flyer
 Mini- Lesson
 One Hour of Physical Activity Curriculum
 Fitness Log
 Strength Training Exercise Descriptions
 Strength Training Exercise Examples
 Stretch & Flexibility Exercise Descriptions
 Stretch & Flexibility Exercise Examples
 Importance of Cardio in Everyday Life
 Getting Kids and Parents on Board
 Quick Physical Activity Breaks
 Move an Hour Everyday
 Easy Ways to Be Active
 Did You Know?
Zero Sugary Drinks, More Water and Low-Fat Milk
 Color Flyer
 Mini- Lesson
 Zero Sugary Drinks Curriculum
 Drink Log
 Water Infused Recipes
 Compare Your Drinks
 Drink More Water
 Fruit vs. Juice
 Rethink Your Drink
 Sugar Cube Comparison
 The Truth about Juice
Getting Started
What is 85210?
Step UP and Go, 85210 is a community based program giving you 5
simple health habits to incorporate every day at home, work, school,
and in your community.
What do the numbers mean?
or more hours of sleep*
or more fruits & vegetables
hours of less recreational screen time*
hour or more of physical activity
sugary drinks, more water & low fat milk
The ultimate goal of 85210 is to help you create a lasting lifestyle
change. So, let’s all Step UP and Go and make the Inland Northwest a
healthier place to live. Get started with our free toolkits, nutrition
and fitness resources, training programs, recipes, community
events, and more!
*Children and teens need more sleep and less screen time. Contact your health care
provider to talk about your child’s needs.
Go to www.stepupandgo.org for more information!
Rationale for 85210
Making sure children get enough quality sleep ensures that they will have a sound
foundation for proper mind and body development. Sleep is necessary for a child’s
health and overall growth, and the adequate amount of sleep promotes alertness,
memory, and performance.
A diet rich in fruits and vegetables provides vitamins and minerals, important for
supporting growth and development, and for optimal immune function in children.
High daily intakes of fruits and vegetables among adults are associated with lower
rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes,
and possibly, some types of cancers. Emerging science suggests fruit and vegetable
consumption may help prevent weight gain, and when total calories are controlled may
be an important aid to achieving and sustaining weight loss.
According to the American Academy of Pediatrics (AAP,) the average child watches an
average of 5–6 hours of television a day. Watching too much television is associated
with an increased prevalence of overweight and obesity, lower reading scores, and
attention problems. The AAP therefore recommends that children under age two
shouldn’t watch any television. In addition, the AAP recommends no TV or computer in
the room in which the child sleeps, and no more than 2 hours of screen time a day.
Regular physical activity is essential for weight maintenance and prevention of chronic
diseases such as heart disease, diabetes, colon cancer, and osteoporosis. While most
school age children are quite active, physical activity sharply declines during
adolescence. Children who are raised in families with active lifestyles are more likely to
stay active as adults than children raised in families with sedentary lifestyles.
Sugar-sweetened beverage consumption has increased dramatically over the past 20
years; high intake among children is associated with overweight and obesity,
displacement of milk consumption, and dental cavities. It is recommended that children
1–6 years old consume no more than 4–6 ounces of juice per day and youth 7–18 years
old consume no more than 8–12 ounces. Whole milk is the single largest source of
saturated fat in children’s diets. Switching to low or non-fat milk products significantly
reduces dietary saturated and total fat, as well as total calories.
*Children 12 and under need more than 8 hours of sleep each night.
Consult with your child’s doctor for specific sleep needs.
Eight or More Hours of
Sleep
8 or More Hours of Sleep
Did you know?
Tips for Success
 Develop a bedtime routine and
begin to relax about 45 minutes
before your bedtime.
 Create a restful sleep
environment by striving to keep
your bedroom a cool, dark, and
quiet place.
 Avoid nicotine, alcohol, and food
at least two hours before bed.
 Exercising more throughout the
day will allow you to achieve a
longer and more peaceful sleep
throughout the night.
 Strive to fall asleep and wake up
at the same time every day.
Don’t break this habit, even on
weekends when it can be
tempting.
 A good night’s sleep restores your energy
levels and your body. While you sleep you
repair tissue, build bone and muscle, and
strengthen your immune system.
 Getting enough sleep reduces pain in the body,
as well as significantly lowers your risk of
becoming overweight or obese and reduces
your chance of diabetes.
 Too little sleep may cause impaired memory
and thought process, depression, decreased
immune response, and fatigue.
Average Sleep Needs
Newborns (0-2Mo)
12-18 hours
Infants (3Mo-1Yr)
14-15 hours
Toddlers (1-3Yrs)
12-14 hours
Preschoolers (3-4Yrs)
11-13 hours
School-aged children (5-12Yrs)
8.5-10 hours
Adults (18+)
7.5-9 hours
Go to www.StepUPandGo.org for more information!
This flyer was adapted from Let's Go! 5210
Version 1
8 Hours or More of
Sleep
Mini – Lesson
FAST FACTS




Behind the curtain of sleep at night, your brain controls important
functions that set the stage for the next day.
Muscles are repaired.
Breathing, heart rate, blood pressure and hormone levels are regulated.
New information is processed, and memories are formed.
DISCUSSION QUESTIONS

What are some benefits of sleep? How could getting enough sleep help
you in class?

What household elements help or hinder sleep?

What are different ways that animals sleep?

What do you do before bed to help you get a good night’s sleep?

What are some bedtime routines that would help you sleep better at
night?

What tips would you offer a friend who was having trouble sleeping?

What do you think is the recommended amount of time school aged chil-
8 Hours or more of Sleep
Healthy Sleep Habits
Overview
Importance
Sometimes, we get so busy with work, school, after-school activities, and everything
else that we miss out on getting as much sleep as we should. However, sleep is just as
important to children as food, drink and safety. Sleep is necessary for a child’s health
and overall growth, and the adequate amount of sleep promotes alertness, memory
and performance. Those that get enough sleep are more likely to perform better in
school, sports, and less likely to have behavioral problems, cause disruptions, and
moodiness.
o
o
o
o
A good night’s sleep restores your energy levels and your body.
While you sleep you repair tissue, build bone and muscle, and strengthen your
immune system.
Getting enough sleep reduces pain in the body, as well as significantly lowers your
risk of becoming overweight or obese and reduces your chance of diabetes.
Too little sleep may cause impaired memory and thought process, depression,
decreased immune response, and fatigue.
Practicing Healthy Sleep Habits
o
o
o
o
o
Practice a regular sleep schedule
Develop a bedtime routine
Create a peaceful and comfortable sleep environment free of distractions
Do not eat big meals close to bedtime
Do not consume food or drinks with caffeine within 6 hours of bedtime
Objectives
Students will:
Know what healthy sleep habits are.
Know what a bedtime routine is, and an example of what they can do at
bedtime to get ready for sleep.
Materials
Goodnight, Sophia Handout
Blank piece of construction paper
Pencil, color crayons or markers
Introduction for Students
Do any of you have a bedtime? What time is it?
How many hours of sleep a night do you get?
How many hours of sleep do you think you should get a night?
Why is sleep important? - Ask kids if they know why?
Ask kids why they think sleep is important for the brain?
o Our brain needs sleep so you can remember what you learn
o Pay attention and concentrate
o Solve problems and think of new ideas
Ask kids why they think sleep is important for our body?
o Our body needs sleep so our muscles, bones, and skin can grow
o Muscles, skin and other parts can fix injuries
o Your body can stay healthy and fight sickness
o Improves athletic ability
o Improves grades
o Increases creativity
o Increases memory
Everyone needs sleep, especially children like you. You use a lot of energy to go to
school, play outside at recess, learn in school, do homework, do after school
activities, eat dinner with your family and by the end of the day your body
becomes driven to sleep. Adults need to sleep at least 8 hours of sleep a night in
order to be fully energized and prepared for the next day to do your best. And
kids your age need 9 to 11 hours of sleep a night.
Directions
Bedtime Routines:
Talk about a bedtime routine, ask what kids do before going to bed, and what
they think are healthy bedtime routine options to have a healthy night’s sleep.
A bedtime routine makes it easier to relax, fall asleep and sleep through the
night.
An example of a typical bedtime routine would be:
1. Have a light snack
2. Take a bath.
3. Put on pajamas.
4. Brush teeth.
5. Read a story.
6. Make sure the room is quiet and at a comfortable temperature.
7. Put your child to bed. (Lay down in bed)
8. Say goodnight and leave.


Have the students write down a list of what they could do as a
bedtime routine.
Talk about it as a group, and discuss how certain things could work
better than others and why.




Hand out the Goodnight, Sophia handout, and discuss the healthy
sleeping habits and the not so healthy sleeping habits.
Then have use a blank piece of paper and make a chart for them to
hang up in their home to remind them of their new bedtime routine.
They can use pictures and words to describe what they are going to
do.
Have them use the Goodnight, Sophia handout as a reminder of what
is a healthy habit, and what a healthy habit isn’t before going to
sleep.
Evaluation
Teacher’s observations of student’s participation
Ideas for Further Development
Sleep Log
i. Getting 8 hours or more of sleep each night is important. Are you
getting enough? Do you have healthy sleep habits? Create a sleep
Log to record information on how you sleep each night. Make sure
to record what time you go to bed, what time you went to sleep, the
number of hours you sleep, and how you feel when you wake up in
the morning.
ii. Continue recording for 1 week.
iii. Now look at your log and determine if you got enough sleep for the
week. You can make a graph of the sleep you got each night. If you
didn’t get enough sleep, what kept you from sleeping?
iv. Create a plan to make sure you get enough sleep each night.
v. If you remember your dreams, draw a picture of what you
remember.
vi. Write a creative story about a girl or boy who could not sleep. What
are some things that happened as a result? What are some things
your character could do to solve his or her problem?
Resources
Handouts:
How much sleep does your child need?
Importance of Sleep
Goodnight, Sophia – Healthy Sleep Habits
Sleep Log
Books:
The Going to Bed Book, By Sandra Boynton
Sleep log
Last Night, I Last Night, I
Went To
Fell Asleep
Bed At This
At This
Time:
Time:
Example:
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
8:30 pm
9:00 pm
Today, I
Woke Up At
This Time:
Last Night, I
Slept For
This Many
Hours:
Today,
When I
Woke Up I
Felt:
7:00 am
10 hours
I had a lot of
energy, or I
felt sleepy
8 Hours or More of Sleep
Goodnight, Sophia
Its Sophia’s bedtime and she needs help deciding which things are healthy sleep habits and
which things aren’t. In the chart below, circle the healthy sleep habits and put an X next to
the things that Sophia should not do.
Drink a soda before
going to bed.
Listen to loud music
before going to sleep.
Fall asleep in a
dark room.
Take a bubble bath
before going to bed.
Go to sleep in
her own bed.
Read a book
before going to sleep.
Go outside
and play before
going to bed.
Go to bed at the same
time each night.
Play video games
before going to bed.
Importance of Sleep
Sometimes, we get so busy with work, school, after-school activities, and
everything else that we miss out on getting as much as sleep as we should.
However, sleep is just as important to children as food, drink or safety. Sleep is
necessary for a child’s health and overall growth, and the adequate amount of
sleep promotes alertness, memory and performance. Those that get enough
sleep are more likely to perform better in school, sports, and less likely to have
behavioral problems, cause disruptions, and moodiness.
Healthy sleep requires:
o A sufficient amount of sleep
o Uninterrupted sleep
o The proper number of age appropriate
naps
o A sleep schedule that is in synch with the
child’s natural biological rhythms
8 Hours or More of Sleep
Sleep and Children
Children need sleep in order to grow and mature.
Everyone is different, and sleep needs vary from person
to person. However, children need more sleep than
adults.
How much sleep does
your child need?
Age
Hours of Sleep
Preschoolers
(3-4 Years)
School-age children
(5-12 Years)
Teens
(12 – 17 Years)
*Children 12 and under need more than 8 hours of sleep each night.
11 to 13
10 to 11
8.5 to 9.5
Sleep Tips for Children
o
Keep things consistent. Establish a regular bedtime for your child and do
not vary from it. Keep your child’s wake-up time the same as well.
o
Wind down. Create a relaxing bedtime routine for your child, such as
giving a warm bath or reading a story.
o
Stay away from caffeine. Do not give your child any food or drinks with
caffeine less than six hours before bedtime.
o
Avoid big meals. Avoid giving your child large meals close to bedtime.
o
Stick to relaxing activities. Have your child engage in relaxing playtime
after dinner. Too much activity close to bedtime can keep children awake.
o
Turn off the TV! Keep television, radio, or music out of the bedroom while
your child is going to sleep.
o
Keep it comfortable. Make sure that your child’s bedroom is set to a
comfortable temperature and that the room is dark.
o
Shhh! Make sure the noise level in the house is low.
o
Let them fall asleep on their own. Try to avoid having your child fall asleep
in your arms or in another room. Instead, put infants to bed when they
appear tired but still awake.
Five or More Fruits and
Vegetables
5 or More Fruits and
Vegetables
Did you know?
Tips for Success
 Incorporate fruits and
veggies into meals you
already love! Try adding
zucchini to spaghetti, or
fresh berries to yogurt.
 Discover fast ways to cook
on a budget. Buy canned or
frozen produce to speed up
your meal prep and save a
little cash.
 Be ahead of the game by
cutting up fruits and veggies
a day ahead to have when
you’re in a hurry.
 Buy fresh produce in season
when it is usually less
expensive and at its peak
flavor and nutritional value.
 Keep visible reminders such
as a bowl of fresh fruit on the
kitchen counter or table.
Eating a diet rich in fruits and veggies provides
nutrients vital for health and maintenance of your
body, and:
 may reduce risk of heart attack and stroke
 gives you much needed fiber and may reduce
the risk of obesity and type 2 diabetes
 may protect against certain types of cancers
 provides potassium which can help lower
blood pressure
 is useful in helping lower calorie intake
What is a Serving?
Adults




A whole fruit the size of a tennis ball
½ cup of chopped fruits or veggies
1 cup of raw, leafy greens
¼ cup of dried fruits (eat in moderation)
Kids
 Size of the palm of their hand
5 or More
Fruits and Vegetables
Mini – Lesson
FAST FACTS




A serving size is a palm of your hand
Fruits and vegetables are a great source of vitamins and minerals that keep
your body strong and healthy
Eating fruits and vegetables as part of a healthy diet can protect against
cancers, heart disease and decreases in bone loss
Bright orange vegetables like carrots, sweet potatoes, and pumpkin are
great sources of vitamin A


What are some ideas to remind you and your family to eat more fruits
and vegetables?
What is junk food? Why do we call it that? What are healthier snacks you
could eat?

Why do we need to eat?

How do you know you have had enough to eat?

Think of some ways that you can make vegetables more appealing.


What are three health benefits associated with eating fruits and vegetables?
How many fruits and vegetables did you eat yesterday?
5 or more
Eating More Veggies & Fruit
Overview
A diet rich in vegetables and fruits provides vitamins and minerals important for
supporting growth and development and for optimal immune function in children.
Most vegetables and fruits are low in calories and fat, making them a healthy choice
anytime. A variety of different color vegetables and fruits offers a wide range of
essential nutrients – that’s why it’s important to put a rainbow of vegetables and
fruits on your plate.
Serving size for fruits and vegetables:
o Adults – A whole fruit the size of a tennis ball
 ½ cup of chopped fruits or vegetables
 1 cup raw, leafy greens
 ¼ cup of dried fruits (eat in moderation)
o School Aged Kids – The size of the palm of their hand in both fruits and
vegetables
 Fruits – 1½ cups to 2 cups daily
 Vegetables – 2 cups to 3 cups daily
(Based on 1,600 – 2,200 calorie need)
Vegetables can be broken into categories, for example:
o Dark-green vegetables – dark leafy green vegetables, broccoli,
spinach, romaine, collard, turnip, and mustard greens
o Red and Orange vegetables – tomatoes, red peppers, carrots,
sweet potatoes, winter-squash, and pumpkin
o Beans and Peas (Legumes) – kidney beans, lentils, chickpeas,
and pinto beans (does not include green beans or green peas)
o Starchy vegetables – white potatoes, corn, green peas
o Other vegetables – iceberg lettuce, green beans, and onions
Objectives
Students will:
 Know the importance of fruits and vegetables in their diet, the health
benefits of eating fruits and vegetables, and which fruits and vegetables
contain the most nutrients.
 Know how many servings of fruits and vegetables they should eat each
day.
 Know how to make a healthy snack with fruit and/or vegetable, and a
variety of different fruits and vegetables to try at home.
5 or more
Material
o One of the books from the Resource list provided which pertains to kids
choosing healthy eating habits, and the importance of eating healthy
o Fruit and Vegetable Log
o Card stock or note cards, to either print images of foods or have the students
draw pictures of food onto
o 5-6 pairs of dice
o Handout Go, Slow, Whoa Foods
Who remembers why fruits and vegetables are important?
Consuming fruits and vegetables can protect your body against cancer, diseases, and
prevent you from becoming overweight or obese. They also provide nutrients like vitamins
and minerals that our bodies need to feel their best and produce energy. It is hard to live a
healthy life without fruits and vegetables!
Eating a diet rich in fruits and veggies provides nutrients vital for health and maintenance
of your body and:
 may reduce risk of heart attack and stroke
 gives you much needed fiber and may reduce the risk of obesity and type 2 diabetes
 may protect against certain types of cancers
 provides potassium which can help lower blood pressure
 is useful in helping lower calorie intake
Do you ever make your own snacks at home?
What are your favorite snacks?
What are your favorite snacks that include fruits, vegetables, or both?
Today, we’re going to make a couple of snacks that incorporate fruits and vegetables. You
can make these at home, and they are easy and healthy!
Directions
PART #1:
o Read one of the books from the list of resources provided in the curriculum
o Have the students discuss with one another, and you, the important pieces of
the book
o Have the students write out a plan with one or two other students of healthy
foods, or snacks, that they could eat throughout the week
5 or more
o Give them a copy of the Fruit and Vegetable Log handout and explain to them
they will write down what they eat for snacks or meals throughout the next
week.
PART #2:
o After a week of tracking their food and snack intake, have them get 5
notecards each and draw a picture of one thing they ate for each day of the
week. (You could also have images already printed off for them to color).
o Give the students the “Go, Slow, Whoa Foods” handout, and discuss the
definitions for each
o Number the students off in threes (1-2-3-1-2-3-)
o Have students get into groups and explain the activity.
 Each group will get 2 dice
 Put all the cards each group member drew or colored the foods into a
pile
 1 person in each group should be the recorder
 Students are to go around in the group and draw a card from the pile
(that is kept in the center)
 If students draw a “Go” food, they get to roll both dice, then add up the
two numbers and multiply by 3. This is their “points”, the recorder
should keep track of everyone’s “points”.
 If the student draws a “slow” food, they roll 1 dice, and then multiply
the number shown by 3, and this is the “points”.
 If the student draws a “Whoa” food, then they get only three points.
 Students should do their own multiplication – they can use scrap
paper.
 Student with most points win- Play again!
Evaluation
Teacher’s observations of student’s participation in the activities, the information
that was given on the importance of eating fruits and vegetables, and the amount of fruits
and vegetables they should consume on a daily basis.
Color Days: A Celebration of Fruits and Vegetables
Overview:
This activity focuses on helping kids understand the value of bright colors
(rich nutrients) in fruits and vegetables.
Objective:
5 or more
Students explore fruits and vegetables of a variety of colors through art,
classroom lessons, and tasting opportunities. Emphasize the importance of a
varied diet and motivate students to increase their consumption of colorful
fruits and vegetables.
Activity:
As a class, create a colorful mural on a large piece of paper or poster board.
Use pictures from magazines, color crayons or markers, objects that you have
around the classroom or outside and theme the posters after a colorful fruit or
vegetable. You can do multiple posters and hang them around the classroom, or
down the school halls, sharing with others the colors of fruit and vegetables.
Example –
A Poster Board themed after an apple might have red colored pictures that
were cut out of an old magazine ad, red tissue paper, use red markers to write
words that describe what an apple looks, tastes and feels like. Let your, and the
students, imaginations go wild!
For an added activity to this, have themes for each day of the week that
you’re celebrating fruits and vegetables. You could have a Red Day, and have all the
students wear red, and then celebrate all the fruits and vegetables that are red, such
as Tomatoes, Strawberries, and peppers. On ‘Red Day’ explain to the students the
health benefits of red fruits and vegetables have these fruits and vegetables
available for the students to try, and make the colorful mural explained in the
activity.
Resources
Handouts:
Fruit and Vegetable Log
Go, Slow, Whoa Foods
Making Healthy Snacks Activity Directions
25 Healthy Snacks
Grocery Store Treasure Hunt
Books:
Picky Peggy, By Jennifer Dussing
The Edible Pyramid: Good Eating Every Day, By Loreen Leedy
School Lunch, By True Kelley
The Monster Health Book: A Guide to Eating Healthy, Being Active & Feeling
Great for Monsters & Kids, By Edward Mille
Good Enough to Eat: A Kid’s Guide to Food and Nutrition, By Lizzy Rockwell
5 or more
Making Healthy Snacks
Two Sections:
1. Veggie Sticks in a Cup
2. Fruit Kabobs
Objectives
Students will:
 Know the importance of fruits and vegetables in their diet, the health
benefits of eating fruits and vegetables, and which fruits and vegetables
contain the most nutrients.
 Know how many servings of fruits and vegetables they should eat each
day.
 Know how to make a healthy snack with fruit and/or vegetable, and a
variety of different fruits and vegetables to try at home.
Materials
Section #1:
o Measuring Spoon (1
Tablespoon)
o Measuring Cup (1 Cup)
o Small Paper Cups
o Stirring/Serving Spoon
o Bowl to Mix Dip
o Ranch Seasoning Mix
o Plain Greek Yogurt
o Assorted Vegetables
(Cut ahead of time)
- Carrots
- Celery
- Bell Peppers
- Cucumbers
Recipe: 1 Tablespoon Ranch Mix
1 Cup Plain Greek Yogurt
Section #2:
o Wooden Skewers
At least one per student
o Gloves
o Paper Plates & Napkins
o Cheese Cubes
o Assorted Fruits
(Cut ahead of time)
- Apple
- Banana
- Strawberry
- Grapes
- Pineapple
- Melon
5 or more
Who remembers why fruits and vegetables are important?
Consuming fruits and vegetables can protect your body against cancer, diseases, and
prevent you from becoming overweight or obese. They also provide nutrients like vitamins
and minerals that our bodies need to feel their best and produce energy. It is hard to live a
healthy life without fruits and vegetables!
Eating a diet rich in fruits and veggies provides nutrients vital for health and maintenance
of your body, and:
 may reduce risk of heart attack and stroke
 gives you much needed fiber and may reduce the risk of obesity and type 2 diabetes
 may protect against certain types of cancers
 provides potassium which can help lower blood pressure
 is useful in helping lower calorie intake
Do you ever make your own snacks at home?
What are your favorite snacks?
What are your favorite snacks that include fruits, vegetables, or both?
Today, we’re going to make a couple of snacks that incorporate fruits and vegetables. You
can make these at home, and they are easy and healthy!
Directions
Section #1:
o Set up a table in front of the class with all the necessary materials, to enable you to
interact with the students while they watch you make the ranch dip.
o In a large bowl, combine the ingredients to make the ranch dip with the Greek
yogurt, explaining to the students what you are doing so they will be able to help
their parents at home. Also, pointing out the ingredients you are using and why,
such as using Green yogurt in place of sour cream like traditional ranch dips
because the Greek yogurt is lower in calories and fat making it better for you.
o After you have mixed the ranch dip, allow the students to form a line, or come up
one at a time to the prep table.
o Each student will get a small paper cup.
o If the students are able, have them serve themselves a spoonful of the ranch dip
placing it into the bottom of their paper cup. If they are younger, you may want to
put a spoonful into their cups, or have one volunteer assist you.
5 or more
o Then either you, or the students, can put a few of the vegetable sticks into the cup
on top of the ranch dip.
o Have them sit down, and enjoy their healthy snacks!
o You can then discuss the importance of eating vegetables, what their favorite
vegetables are, if they like the healthy ranch dip, what other foods they could eat
with the ranch dip, and if they would like to try making it at home with their
parents.
Section #2:
o Have the fruit and cheese cubes set out on a table, in bowls or on serving trays.
o Give each student a paper plate, and have them come up to the table in either a line
or one at a time.
o Allow them to serve themselves, or you serve them, while wearing a glove to not
get germs on all the fruit and cheese.
o Have a certain number of pieces of fruit and cheese that the will students get, for
example; 10 pieces of fruit and 2 pieces of cheese cubes. Have the students pick a
variety of different fruit and place them onto their paper plate.
o Have the students sit back at their desks with their paper plate, and have a student
volunteer pass out a wooden skewer to each student.
o While sitting at their desk, have them slide the pieces of fruit and cheese onto their
wooden skewer, in any order or way they would like.
o After they have placed the fruit and cheese pieces onto their skewer, allow them to
enjoy eating their new healthy snack!
o While they are eating you can discuss the importance of eating fruit, what their
favorite fruit is, what other fruit they might use on their kabobs, and if they would
like to try making these at home with their parents.
o You can also add in more information about fruit kabobs, or you can add other
variations to them.
- You can roll your kabobs in nonfat yogurt and cover with coconut, granola,
nuts, raisins, or other healthy toppings.
- You can turn your snack into a work of art by using cookie cutters to design
shapes out of your fruits and vegetables.
- You can also try making them with vegetables.
5 or more Fruits
and Vegetables
25 Healthy Snacks
When a snack attack strikes, refuel with these nutrition-packed snacks!
(You may need the help of an adult with some of these snacks)
1. Parfait: Layer vanilla yogurt and mandarin oranges or
blueberries in a tall glass. Top with a sprinkle of granola.
2. Inside-Out Sandwich: Spread mustard on a slice of deli turkey.
Wrap around a sesame breadstick.
3. Rocky Road: Break a graham cracker into bite-size pieces. Add
to low-fat chocolate pudding along with a few miniature
marshmallows.
4. Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low-fat
mozzarella cheese.
5. Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese
and lettuce. Then roll it up.
6. Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape
using a big cookie cutter. Eat the fun shape and the edges, too!
7. Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle
with your favorite whole-grain cereal.
8. Apple Pie Oatmeal: Make one packet of microwave oatmeal with low-fat milk. Mix in
1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
9. Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in
crushed graham crackers.
10. Microwave a cup of tomato or vegetable soup and enjoy
with whole-grain crackers.
11. Fill a waffle cone with cut-up fruit and top with low-fat
vanilla yogurt.
12. Sprinkle grated Parmesan cheese on hot popcorn.
5 or more Fruits
and Vegetables
13. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
14. Spread celery sticks with peanut butter or low fat cream cheese. Top with raisins.
15. Stuff a whole-grain pita pocket with ricotta cheese and
Granny Smith apple slices. Add a dash of cinnamon.
16. Mix together ready-to-eat cereal, dried fruit and nuts
in a sandwich bag for an on-the-go snack.
17. Smear a scoop of frozen yogurt on two graham
crackers and add sliced banana to make a yummy sandwich.
18. Microwave a small baked potato. Top with reduced-fat cheddar cheese
and salsa.
19. Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
20. Toast a whole-grain waffle and top with low-fat yogurt and peaches.
21. Mix together low-fat cream cheese, mixed dried fruit bits and shelled sunflower
seeds. Spread on a toasted English muffin.
22. Blend low-fat milk, frozen strawberries and a banana for 30 seconds for a delicious
smoothie.
23. Make a mini-sandwich with tuna or egg salad on a
dinner roll.
24. Sprinkle grated Monterey Jack cheese over a corn
tortilla; fold in half and microwave for twenty seconds.
Top with salsa.
25. Spread peanut butter on apple slices.
This information was adapted from
Eat Right. Academy of Nutrition and Dietetics
5 or More
Go, Slow Whoa Foods
Learning the difference between Go, Slow, and
Whoa foods can help kids eat healthier!
Go foods are foods that are good to eat almost any time because they are the
healthiest ones.
Slow foods aren’t off-limits, but they shouldn’t be eaten every day. At most,
eat them a few times a week.
Whoa foods are foods that should make you say exactly that – Whoa! Should
I eat that? Whoa foods are the least healthy and the most likely to cause
weight problems, especially if a person eats them all the time. That’s why
Whoa foods are once-in-a-while foods.
GO
SLOW
(almost anytime)












Baby carrots
Celery sticks
Snap peas
Apples
Cherries
Oranges
Peaches
Whole grain breads
Low fat and skim milk
Chicken and turkey
without skin
Lower fat cheese and
yogurt
Water
WHOA
(sometimes)












100% fruit juice
Fruits canned in light
syrup
Dried fruits
White bread
French toast, waffles and
pancakes
2% milk
Biscuits
Ham
Peanut butter
Nuts
Tuna canned in oil
Sports drinks
(once in a while)












French fries
Fruits canned in heavy
syrup
Doughnuts
Muffins
Whole Milk
Cream cheese
Fried hamburgers
Pepperoni
Chicken nuggets
Cookies
Chips
Ice cream
5 or more Fruits
and Vegetables
Fruits and vegetables have a number of health benefits for you, and they taste good! Try to eat 5
servings of fruits and vegetables every day, and keep track of it in this log.
Example Log
Name: Joe
Week of: May 12th
Day
Fruits
Vegetables
Monday
1 apple
1 banana with peanut butter
½ cup zucchini in spaghetti
1 cup spinach in salad
Tuesday
½ cup grapes
½ cup strawberries
1 mandarin
½ cup pea salad
1 cup kale
Wednesday
Blueberries and blackberries in
granola
Thursday
½ grapefruit
Strawberry banana smoothie
Friday
Non-fat yogurt dipped
strawberries
Saturday
2 slices watermelon
1 cup fruit salad
Sunday
Apple slices with cinnamon
2 slices of tomato, 1 handful
sprouts, ½ avocado on
sandwich
Ants on a log
Tacos with lettuce, onion,
tomato, and avocado
Carrots
Stuffed bell pepper
Corn on the cob
Kabobs with bell pepper and
onion
Asparagus in pasta
Cucumbers
5 or more Fruits
and Vegetables
Name:
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of:
Fruits
Vegetables
Grocery Store
Treasure Hunt
Take this sheet along with you the next time you go to the grocery store with an adult.
Follow the arrows through the Vegetables, Fruits, and Healthy Drinks and mark the circle
next the ones you find in the grocery store aisles.
Vegetables
Carrots
Celery
Tomato
Broccoli
Onion
Peppers
Lettuce
Green Beans
Strawberries
Apple
Raspberries
Oranges
Peaches
Grapes
Lemon
Watermelon
Fruits
Drinks
Milk
Water
Congratulations!
You’ve found the
Grocery Store
Treasures!
Non- Food Rewards
Benefits of Non-Food Rewards:
 Provides an environment that
fosters healthy eating and supports
85210 messages
 Allows the opportunity for more
frequent rewards (if useful)
 Adds to fitness if physical activity
is used as a reward
 Kids prefer non-food rewards! Just
ask them!
Consequences of Providing Food
as a Reward:
 Contributes to poor health
 Encourages overconsumption of
unhealthy foods
 Contributes to poor eating habits
 Increases preference for those
foods (often sweets)
Washington State’s
Seasonal Fruits and Vegetables
APRIL
Asparagus
MAY
Asparagus, Chard
JUNE
Asparagus, Broccoli, Cabbage, Cauliflower, Chard, Currants, Gooseberries,
Peas, Raspberries, Rhubarb, Strawberries, Zucchini
JULY
Apricots, Beans (Green), Beets, Boysenberries, Cantaloupe, Carrots, Cherries,
Corn (Sweet), Cucumbers, Currants, Gooseberries, Loganberries,
Marionberries, Melons, Peaches, Potatoes, Raspberries, Rhubarb, Squash,
Tomatoes, Watermelon, Zucchini
AUGUST
Apples, Blackberries, Cantaloupe, Carrots, Corn (Sweet), Cucumbers, Eggplant,
Huckleberries, Hops, Loganberries, Marionberries, Melons, Nectarines, Okra,
Peaches, Pears, Peppers, Plums, Potatoes, Prunes, Raspberries, Rhubarb,
Squash, Tomatoes, Watermelon
SEPTEMBER
Apples, Blackberries, Cantaloupe, Carrots, Corn (Indian), Corn (Sweet),
Cucumbers, Eggplant, Grapes, Huckleberries, Hops, Onions, Peaches, Pears,
Peppers, Plums, Potatoes, Prunes, Pumpkins, Raspberries, Rhubarb, Squash,
Tomatoes, Watermelon
OCTOBER
Apples, Carrots, Grapes, Huckleberries, Onions, Potatoes, Pumpkins,
Raspberries, Rhubarb
NOVEMBER
Apples, Potatoes
5 or more
Try New Foods!
Many children are hesitant to try different foods, especially if it
looks, feels or smells different than what they’re used to.
Here are some tips to get kids to try new foods:
o Offer new foods many times. It may take up to a dozen tries for a child to
accept a new food.
o Let your kids try small portions of new foods that you enjoy. Give them a
small taste at first and be patient with them. When they develop a taste
for many types of foods, it’s easier to plan family meals.
o Be a good role model by trying new foods yourself. Describe its taste,
texture, and smell.
o Offer only one new food at a time. Serve something that you know your
child likes along with the new food. Offering too many new foods all at
once could be overwhelming.
o Offer new foods first, at the beginning of a meal, when your child is the
hungriest.
o Serve food plain if that is important to your child. For example, instead
of a macaroni casserole, try meatballs, pasta, and a vegetable. Also, to
keep the different foods separate, try plates with sections. For some kids
the opposite works and serving a new food mixed in with a familiar item
is helpful.
5 or More Fruits and Vegetables
What’s on Your Plate?
Before you eat, think about what food and how much food goes
on your plate, in your cup or in your bowl.
Over the day, include foods from all food groups:
Make half your
plate fruits and
vegetables
Make at least half
your grains whole
Switch to skim or
1%milk
Vary your protein
food choices
These tips will help you incorporate these foods into your everyday diet!
Vegetables
Fruits
Grains
Dairy
Protein Foods
Eat more red, orange,
and dark green veggies
like tomatoes, sweet
potatoes, and broccoli
in main dishes.
Use more fruits as
snacks, salads, and
desserts. At breakfast,
top your cereal with
bananas or
strawberries or add
blueberries to
pancakes.
Substitute refined
grain choices with
whole grain breads,
bagels, rolls, breakfast
cereals, crackers, rice,
and pasta.
Choose skim (fat-free)
or 1% (low-fat) milk.
They have the same
amount of calcium and
other essential
nutrients as whole milk
but less calories and
fat.
Eat a variety of foods
from the protein food
group each week, such
as seafood, beans and
peas, and nuts as well
as lean meats, poultry,
and eggs.
5 or More Fruits and Vegetables
These tips will help you incorporate these foods into your everyday diet!
Vegetables
Fruits
Grains
Dairy
Protein Foods
Add beans or peas to
salads (kidney or
chickpeas), soups (split
peas or lentils), and
side dishes (pinto or
baked beans), or serve
as a main dish.
Fresh, frozen, and
canned vegetables all
count. Choose “reduced
sodium” or “no-saltadded” canned veggies.
Buy fruits that are
dried, frozen, and
canned (in water or
100% fruit juice), as
well as fresh fruits.
Check the ingredient
labels on products for
the words “whole
grain” before the grain
ingredient name.
Select 100% fruit juice
when choosing juices
but limit consumption
of juice as it has a
significant amount of
sugar in each serving.
Choose products that
name a whole grain
first on the ingredients
list.
Top fruit salads and
baked potatoes with
low-fat yogurt.
Twice a week, make
seafood the protein on
your plate.
If you are lactose
intolerant, try lactosefree milk or fortified
soymilk.
Choose meats and
ground beef that are at
least 90% lean.
Trim or drain the fat
from meat and remove
skin from poultry to
cut fat and calories.
For a 2,000-calorie daily food plan, you need the amounts below from each food group. To find
amounts personalized for you, go to ChooseMyPlate.gov.
Eat 2 ½ cups every
day
Eat 2 cups every
day
Eat 6 ounces every
day
Get 3 cups
everyday
Eat 5 ½ ounces
every day
Understanding
Nutrition Labels
The Right Tool to Balance Your Diet!
You probably already use the Nutrition Facts label in some way—maybe to
check calories, fat or sodium content. However, the more familiar you are with
the information, the more you’ll want to use it daily to ensure you’re eating a
healthy, balanced diet.
Use the label when you shop, as you plan your meals, and as you cook each
day. The label makes it easy to determine the
amount of nutrients you’re getting and to
compare one product to another.
Strive for a diet that emphasizes fruits,
vegetables, whole grains, and fat-free or lowfat milk and milk products. Include lean meats,
poultry, fish, beans, and nuts. Choose foods
that are low in saturated fats, trans fats,
cholesterol, salt, and added sugar.
See below for an explanation of sections of the
Nutrition Label and how to use the
information.
Note: %DV stands for Percent of Daily Value.
For Example: If Total Fat is 12g the %DV is
18%; this means one serving of this particular
food will provide you with 18 percent of the
total fat you need for the day.
Understanding
Nutrition Labels
Check the serving size and number of servings.
 The Nutrition Facts Label information is based on ONE
serving, but many packages contain more. Look at the serving
size and how many servings you are actually consuming. If
you double the servings you eat, you double the calories and
nutrients.
 When you compare calories and nutrients between brands,
check to see if the serving size is the same.
Calories count, so pay attention to the amount.
 This is where you'll find the number of calories per serving
and the calories from fat in each serving.
 Fat-free doesn't mean calorie-free. Lower fat items may
have as many calories as full-fat versions.
 If the label lists that 1 serving equals 3 cookies and 100
calories, and you eat 6 cookies, you've eaten 2 servings, and
twice the number of calories and fat.
Know your fats and reduce sodium for your health.
 To help reduce your risk of heart disease, use the label to
select foods that are lowest in saturated fat, trans fat and
cholesterol.
 Trans fat doesn't have a % DV, but consume as little as
possible because it increases your risk of heart disease.
 The % DV for total fat includes all different kinds of fats.
 To help lower blood cholesterol, replace saturated and trans
fats with monounsaturated and polyunsaturated fats found in
fish, nuts, and liquid vegetable oils.
 Limit sodium to help reduce your risk of high blood
pressure.
Look for foods that are rich in these nutrients.
 Many Americans don't get enough vitamin A and C,
potassium, calcium, and iron. Try to choose the brand of food
with the higher %DV for these nutrients.
 Get the most nutrition for your calories—compare the
calories to the nutrients you would be getting to make a
healthier food choice.
Understanding
Nutrition Labels
Reach for healthy, wholesome carbohydrates.
 Fiber and sugars are types of carbohydrates. Healthy
sources, like fruits, vegetables, beans, and whole grains, can
reduce the risk of heart disease and improve digestive
functioning.
 Whole grain foods can't always be identified by color or
name, such as multi-grain or wheat. Look for the "whole"
grain listed first in the ingredient list, such as whole wheat,
brown rice, or whole oats.
 Limit foods with added sugars (sucrose, glucose, fructose,
corn or maple syrup), which add calories but not other
nutrients, such as vitamins and minerals. Make sure that
added sugars are not one of the first few items in the
ingredients list.
For protein, choose foods that are lower in fat.
 Most Americans get plenty of protein, but not always from
the healthiest sources.
 When choosing a food for its protein content, such as meat,
poultry, dry beans, milk and milk products, make choices that
are lean, low-fat, or fat free.
The % Daily Value is a key to a balanced diet.
 The % DV is a general guide to help you link nutrients in a
serving of food to their contribution to your total daily diet. It
can help you determine if a food is high or low in a nutrient—
5% or less is low, 20% or more is high. You can use the % DV
to make dietary trade-offs with other foods throughout the
day. The * is a reminder that the % DV is based on a 2,000calorie diet. You may need more or less, but the % DV is still a
helpful gauge.
This information was referenced from the Food and Drug Administration
Portion Distortion
For health, weight loss, and weight management it is important to watch the
quality of food you eat; making sure to eat nutrient dense foods like fruits,
veggies, and whole grains. It is also important to watch how much food you
eat because you can still overeat, even with healthy foods.
This portion control chart gives you easy-to-understand guidelines to help
you avoid some common portion-size pitfalls.
Dairy
1 ounce hard cheese (1 serving)
½ cup frozen yogurt or ice cream
1 cup yogurt
2 dice
Light bulb
Baseball or one 8 ounce container
Grains
1 bagel
About 3-4 inches in diameter
1 slice bread
1 cup cooked pasta, rice, or dry cereal
Cassette tape
Baseball
1 small baked potato
1 cup broccoli, raw leafy greens, or
cooked vegetables
1 medium sized apple, 1 cup
strawberries, ½ cup grapes
1 banana
1 ounce dried fruit, ¼ cup raisins
Computer mouse
Baseball
Baseball
Length of a pencil, or 8 inches
Golf ball
Portion Distortion
Meat and Beans
¼ cup almonds
3 ounces cooked lean beef
½ cup cooked beans
Golf ball (about 23 almonds)
Deck of cards
Light bulb
Fats and Oils
1 tbsp. butter, margarine, salad
dressing, mayonnaise, or olives
Poker chip
Sweets and Treats
1 brownie or 1 ounce chocolate
1 slice of cake
2 ounce cinnamon roll or 1 muffin
1 cookie
Package of dental floss
Deck of cards
Hockey puck
Two poker chips
Mixed Dishes
1 hamburger
1 burrito, 4 ounces of nachos
1 sandwich on sliced bread
1 slice pizza
1 cup French fries, macaroni, or pasta
Deck of playing cards
Checkbook
2 decks of cards
2 dollar bills
Baseball
Two Hours or Less of
Recreational Screen
Time
2 Hours or Less of
Recreational Screen
Time
Tips for Success
Set household limits for screen time:
Turn on the Fun!
Try these activities instead of
watching TV:
 Go for a bike ride, walk, or jog
 Put together a puzzle
 Spend quality time with your
family
 Start a journal
 Play charades or a board game
 Read a book or magazine
 Take your kids to the park
 Go on a hike or explore new
walking trails nearby
 Go to the library
 Check out the local gyms and
fitness classes in your
community
 Play basketball or soccer
 Do not watch TV during meal time
 Use a timer; when the bell rings turn the TV off
 Eliminate or greatly reduce TV time for you
and your kids on weekdays
 Keep books, magazines, and board games in
the family room
 Make a list of fun things to do together instead
of being in front of a screen
Did you Know?
 Screen time includes TV, computer, and video
games. It is important to limit all of them.
 Watching TV is associated with more snacking
and increased obesity.
Healthy Screen Time
Age 0-2 Yrs
Age 2-5 Yrs
None
1 Hour Educational
Age 5 & Up
2 Hours or Less
2 Hours or Less of
Recreational Screen
Mini – Lesson
FAST FACTS

Screen time includes TV, computer, and videogames

Watching TV is associated with more snacking and increased obesity



Watching TV during mealtime can distract you from your normal fullness cues and cause you to overeat
Too much TV can distract from other important activities such as reading, school work and family interactions
Kids and teens 8 to 18 years spend nearly 4 hours a day in front of a
TV screen and almost 2 additional hours on the computer (outside of
schoolwork) and playing video games




Why is too much screen time unhealthy?
When you do watch TV, how much time do you spend paying attention
to the commercials? Do they influence your choices on food you eat?
What are some activities you could do instead of watching TV?
What are some ways you can keep a check on the amount of time you’ve
spent on screen time? (set a timer, keep a log)
2 Hours or Less of
Recreational Screen Time
Fun without a TV
Overview
Importance
Too often children are glued to screens: TV, computer, video games, and cell
phones. According to the American Academy of Pediatrics (AAP,) the average
child watches an average of 5–6 hours of television a day. Watching too much
television is associated with an increased prevalence of overweight and
obesity, lower reading scores, and attention problems. The AAP recommends
no TV or computer in the room in which the child sleeps, and no more than 2
hours of screen time a day.
How does screen time impact children?
 Watching TV may encourage excessive snacking.
 When children watch TV during mealtime, it may distract them from their
normal fullness cues causing them to overeat.
 Use of screen time can result in lack of physical activity. When kids don’t get
enough physical activity, they cannot stay healthy. The President’s Council on
Physical Fitness and Sports shows that two-thirds of American children can’t
pass a basic physical.
 Screen time can also distract from other important activities such as reading,
schoolwork, family interactions, and social development.
 Watching too much TV has been linked to lower reading scores and attention
problems.
Easy ways to reduce screen time:
 Set some basic rules such as no TV or computer before homework or chores
are done.
 Do not watch TV during mealtime.
 Use a timer. When the bell rings, it’s time to turn off the TV.
 Eliminate TV time during the week.
 Make a list of fun activities to do instead of being in front of a screen.
 Set family guidelines for age-appropriate shows.
 Keep the TV and/or computer out of the bedroom.
 Keep books, magazines, and board games in the family room.
 When your child does engage in screen time, make it educational
Objectives
Students will:
Explore ways to have fun without using a screen
Materials
2 Hours or Less of
Wheel of Fun Template (made on cardstock)
Metal Brads
Markers or crayons
Scissors
o What do you like to do when you aren’t in school?
How much time do you spend watching TV, using a computer, or playing video
games each day? Screen time includes TV, computer, video games, cell phones,
and other handheld devices. It is important to limit all of them.
o Why is it important to be active every day? What can you do to be more active
every day? List active things you can do outside and inside the house.
These activities are fun, and can help you limit your time in front of the screen:
 Go for a bike ride, walk, or jog
 Play charades or Red Rover
 Go to the park
 Play Tag
 Go on a hike or explore new walking trails nearby
 Check out the local gyms and fitness classes in your community
 Play basketball or soccer
o When you have ran and played and moved a lot you may need to rest and relax.
Sometimes your body needs to rest, relax, and recharge. Sometimes your brain
needs to rest and relax. This can help you feel better, and help you grow. Some
people watch TV or play video games to rest and relax, but too much screen time
isn’t healthy.
What are other ways you can rest and relax without using the screen?
 Read a book.
 Draw or color.
 Write in a journal.
 Listen to music.
 Do a puzzle or board game.
 Help an adult around the house, maybe in the kitchen.
Directions
o Demonstrate to the students the Wheel of Fun, and explain how they’ll be
making one for themselves and their families.
o Hand out the Template, and have the students cut out the circle and the
Arrow.
o Then have them write fun activities on each section, and decorate the circle,
such as draw pictures of each activity.
2 Hours or Less of
o When they have completed that, give them a metal brad. Then either you, or
the students, can then attach the arrow to the circle cut out. Poke a hole
through the orange circle on the Arrow and the Circle, and then separate the
two prongs on the back of the wheel. Make sure the arrow spins freely; you
may need to adjust the metal brad a bit so that there is more space between
it and the paper wheel.
o Have the students take home their Wheel of Fun, and put it somewhere in the
house to remind them to reduce screen time, like by a TV or computer. Then
when they go to watch TV or play on the computer, they can spin the Wheel
of Fun and try the activity they arrow lands on instead.
Evaluation
Teacher’s observations of student’s participation
Tips to cut back on screen time:
o As a class, have the students discuss ways to get more active and less
screen time.
o Are there ways to involve the whole household they live in to limit
screen time?
o Have them go home and discuss with their Parents/guardians about
creating screen time rules together.
Some examples of family rules:
No texting during meals, either at home or a restaurant
No TV during meals
No TV until after homework and chores are done
The TV gets turned off at a set time at night
The computer stays in a public room in the home
No TVs in bedrooms
Resources
Handouts:
Screen time Log
Wheel of Fun Template
Books:
Aunt Chip and the Great Triple Creek Dam Affair, By Patricia Polaogo
The Berenstain Bears and Too Much TV, By Stan and Jan Berenstain
No More Televison!, By Philippe Dupasquier
Too Much TV, By Gladys Moreta
2 Hours or Less of
Screen Time Log
Use this worksheet to determine how much time you spend in front of the TV, playing video
games, or using the computer. Place the log in an area that is easy to access, perhaps near
the television or on the fridge. Remember that 2 hours or less of recreational screen time
each day should be your goal! When you reach 2 hours, try to turn off the TV or computer
and replace that time with another activity.
Example Log
Name: Joe
Week of: May 12th
Day
TV
Video Games
Computer
Total Time
Monday
3 hours
2 hours
1 hour
6 hours
Tuesday
3 hours
1 ½ hours
1 hour
5 ½ hours
Wednesday
1 ½ hours
1 hour
½ hour
3 hours
Thursday
4 hours
1 hour
5 hours
Friday
2 hours
1 hour
Saturday
1 ½ hours
1 hour
Sunday
1 hours
1 hour
3 hours
½ hour
3 hours
2 hours
TOTAL FOR WEEK: 27.5 hours
2 Hours or Less of
Name:
Day
Week of:
TV
Video Games
Computer
Total Time
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL AMOUNT FOR WEEK:
Name:
Day
Week of:
TV
Video Games
Computer
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
TOTAL AMOUNT FOR WEEK:
Total Time
2 Hours or Less of
Wheel of Fun Template
2 Hours or Less of
Tips for Parents
SET LIMITS ON SCREEN TIME
TALK TO YOUR FAMILY
 Set a house rule that your children may
spend no more than 2 hours a day of
screen time
 Explain to your children that it’s
important to sit less and move more so
they will stay at a healthy weight, be
more energized, have a chance to
practice certain skill sets (such as
riding a bike or shooting hoops), and
socialize with friends and peers.
 Use a timer. When the bell rings, it’s
time to turn off the TV.
 Set some basic rules, such as no TV or
computer before homework or chores
are done.
 Eliminate TV time during the week.
 Tell them that you also are going to
limit your screen time and increase
your physical activity, so you will all be
working toward this goal together.
PROVIDE OTHER OPTIONS AND ALTERNATIVES

Watching TV can become a habit for your child. Provide other
alternatives for them to spend their time, such as playing
outside, learning a hobby or sport, or spending time with family
and friends.
 Make a list of fun activities to do instead of being in front of a
screen
 Keep the TV and/or computer out of the bedroom.
 Keep books, magazines, and board games in the family room.
2 hours or less of recreational screen time
Screen time includes TV, computer, video games, and handheld devices.
The American Academy of Pediatrics recommends no electronic screens or
television watching for children under the age of two and a maximum of two
hours of quality television programming per day for children over the age of
two.
Alternatives to Screen Time
There are plenty of other fun activities to do instead of
watching TV or playing video games!
One Hour or More of
Physical Activity
1 Hour or More of
Physical Activity
Tips for Success
Did you Know?
 1 hour of moderate physical
activity means:
 Doing activities where you
breathe hard like hiking or
dancing
 20 minutes of vigorous physical
activity means:
 Doing activities where you
sweat, like running, aerobics, or
basketball
 Physical Activity…
 Improves heart and brain
health
 Helps maintain a healthy
weight
 Makes you stronger and
more flexible
 Increases your good mood
hormones
 Make gradual changes to increase your level of
physical activity.
 Incorporate physical activity into your daily
routines. Try walking after dinner or biking to
work.
 Workout with a friend or family member. This
will make it more fun and help hold you
accountable!
 Use a pedometer to count your steps. Set
weekly goals and track your progress.
Free and Fun!
Physical activity should be free and fun, try these
simple things today:
 Take a walk or bike ride with your family
 Join your kids for a game of tag, soccer, or
kickball
 Make small adjustments like taking the stairs
or parking the car at the end of the parking lot
 Turn on some music and dance
 Play Frisbee or jump rope

1 Hour or More of
Physical Activity
Mini – Lesson
QUICK FACTS

Physical activity makes you feel good and your heart happy

Helps you keep a healthy weight

Increase your flexibility

Physical activity is not just sports- any bodily movement by muscles that uses energy. Sports, exercise, doing chores, walking, playing, dancing and gardening are included!

Why is physical activity important? What are two benefits of doing them regularly?

What are some ways you could incorporate more physical activity in your day?

What are some physical activities you like to do?

As it’s important to be active all year round, what are some activities we can do in
the summer? In the winter?
GET UP & MOVING ACTIVITY

Turn on some music and have a dance break

Take a walk around a gym, classroom or down the hallway for 5 minutes

Pick a student to lead a physical activity for 3– 5 minutes
1 Hour or More of
Physical Activity
Learn to be Fit!
Overview
Although some physical activity is better than none, it is recommended that children
get at least 60 minutes of physical activity a day for optimal results. Regular physical
activity is essential for weight maintenance and prevention of chronic diseases such
as heart disease, diabetes, colon cancer, and osteoporosis.
While most school age children are quite active, physical activity sharply declines
during adolescence. Children who are raised in families with active lifestyles are
more likely to stay active as adults, than children raised in families with sedentary
lifestyles.
Being active for at least 60 minutes a day can help children:
 Improve their overall health
 Do better in school
 Improve their fitness
 Makes them stronger and more flexible
 Have fun playing with friends
 Maintain a healthy body weight
 Improve their self-confidence
 Learn new skills
 Reduce the risk of obesity
 Increase good mood hormones
There are 3 sections to the Learn to be Fit! Curriculum:
1. Cardio
2. Strength Training
3. Stretch & Flexibility
#1: Cardio
Students will learn what Cardio/ physical activity is, examples of exercises they can
do, and use a Workout Log to keep track of how much, and what types, of physical
activity they do throughout two weeks.
Cardio is a shortened word for cardiovascular activity and is one of the most
important types of physical activity to engage in.
1 Hour or More of
Physical Activity
Cardio physical activities require the use of large muscles, such as those in your arms
and legs. Cardio physical activities make your heart beat faster than normal. This will
pump more blood into your system which will carry nutrients and oxygen to each
cell.
They also make you breathe harder than normal.
Some Examples of Cardio Physical Activities:
o Skateboarding or rollerblading
o Canoeing, rowing, or cross-country skiing
o Fast walking, hiking, jogging, or running
o House cleaning or yard work
o Dancing to music
o Playing tag or jumping rope
o Basketball or volleyball
o Biking
o Tennis, hockey, or soccer
o Swimming
o Cheerleading, gymnastics, or aerobics
Does anyone know the difference between anaerobic and aerobic exercise?
Aerobic workouts facilitate proper circulation of blood and oxygen in the body.
They also help in reducing blood pressure and burning fat.
Anaerobic workouts, on the other hand, help in improving strength and muscle
mass, thus enhancing the individual's power, speed, and metabolic rate.
Simply put, aerobic exercises help in developing stamina by building your lung
capacity, while anaerobic exercises help in developing force.
Types of aerobic exercise
Running
Swimming
Biking
Types of anaerobic exercise
Sprinting
Weight lifting
1 Hour or More of
Physical Activity
Did you know that cleaning and chores counts as cardio activity? What are some
chores that you have to do around the house?
All these activities count…
Vacuuming
Raking Leaves
Shoveling snow
Cleaning the bathtub
Changing the sheets
Gardening
Washing the car
Sweeping the floor
Mopping the floor
Activity
Use the Strength Training Exercise Examples and Explanations Hand outs
1. Have the students take home the Fitness Log handout.
For the first week, have them list all the physical activities they took part in.
After the first week, discuss which activities were their favorites, which
ones were their least favorites. What are other ideas they can come up
with to get more physical activity into their daily lives?
2. For the Second week on the Fitness Log, have the students try different physical
activities than what they did the week before. Maybe trying something they never
have before, or trying to incorporate more things around the house, like
vacuuming, to get both physical activity in, and to help around the house.
After the second week, discuss the same questions you did after the first.
Are there any new physical activities that the students took part in? Did
anyone learn a new sport they like, or a hobby they might want to do?
3. Ask the students if they would like another blank copy of the Fitness Log for
someone in their family so they can do it together at home. Having other people
in the household taking part in physical activity as well is great motivation to get
more physical activity in throughout the day.
1 Hour or More of
Physical Activity
#2: Strength Training
The students will be learning new strength training exercises together as a
class.
Muscle-strengthening activities make muscles do more work than usual during
activities of daily life. This is called “overload,” and it strengthens your muscles.
Muscle-strengthening activities can be unstructured and part of play such as using
playground equipment, climbing trees, and playing tug-of-war. Or these activities can
be structured, such as lifting weights or working with resistance bands.
Examples of Muscle Strengthening Activities:
o Rope, rock, or tree climbing
o Running or rowing
o Push-ups, pull-ups, or sit-ups
o Tug-of-war
o Gymnastics or cheerleading
o Working out with exercise weights or resistance bands. If you don't
have weights you can use cans of food or full water bottles instead -they work too.
Bone-strengthening activities produce a force on your bones that promotes bone
growth and strength. This force is commonly produced by impact with the ground.
Examples of Bone Strengthening Activities:
o Jumping rope, hopping, or skipping
o Running
o Hiking
o Gymnastics, basketball, volleyball, or tennis
Activity
1. Have the students spread apart in a large area.
2. Have a leader, either you, a student or another teacher stand in front of the
students to do the exercises along with them, and to demonstrate how to do them
as well.
3. Have the students go through each exercise with you, while you’re explaining the
steps they should be taking.
1 Hour or More of
Physical Activity
#3: Stretching & Flexibility
Students will be learning stretching and flexibility exercises as a class, then pair up
and practice the new exercises they have learned.
Stretching is good for your body, but you want to make sure you warm up your
muscles first before you stretch them. Warming up for about 5-10 minutes helps
prevent injuries, preparing your body for a workout.
Often times a warm-up activity is simply the activity you are about to do, but at a
slower pace. For example, if you’re going to go for a run warm up with a light jog
first.
After your body and muscles are warmed up, stretching can be done. Stretching
properly may reduce muscle injuries and improve athletic performance. It also
increases your flexibility, blood flow to muscles and joint range of motion.
When stretching exercises are done right, they are very beneficial. Here are some tips
on how to make sure your stretching right:
o Stop if it hurts: When you have reached a point in your stretch where it
hurts, relax to where it feels comfortable and hold the stretch.
o Maintain each stretch for 10- 30 seconds: Gradually stretch muscles and
hold it, because your lengthening the muscles you don’t want to over
stretch, or under stretch.
o Remember to breath: Breathing is a necessary part of any workout,
including stretching.
o Practice equality: Make sure whatever you stretch or do on your left side
of your body, you also do on your right side, and vice a versa.
Examples of stretching exercises:
o Yoga
o Martial arts
o Dance
o Gymnastics
Activity
1. Have the students spread out in the room, with enough space between them to do
the stretching exercise and not hit one another.
1 Hour or More of
Physical Activity
2. Either you, or a leader, preform the following stretches in front of the group of
students, with them mirroring your movements. This will allow them to learn
how to do it properly, and understand what each stretch is.
3. Then have them try the stretches themselves, following the handout of example
exercise. Walk around the students to help them, making suggestions and
pointers to help the children perform the stretch right.
4. Have the students pair off with a partner, and have each pair stand facing one
another, but spread out to have room for the stretches.
5. Within the pairs, have them chose who wants to be ‘A’ and who wants to be ‘B’.
6. Have the ‘A’ Students use the chart of stretching exercise to pick one exercise to
do, and hold it. Instruct the ‘B’ Students to Mirror the exercise that ‘A’ is doing.
7. Go through about 5 exercises, and have them switch so ‘B’ is picking the exercise
and ‘A’ is mirroring them.
8. When they all have had a turn, get together as a group and discuss which
stretching exercise was their favorite, and least favorite. Have them take home to
exercise example handout and try them at home with their family.
Physical Activity Journal:
1. Have the students write a paragraph about their favorite way to exercise.
2. Present the class with visual pictures of various exercises. You can find
these online, or use the handouts within this toolkit of the Stretch and
Flexibility Exercise Examples and the Strength Training Exercise
Examples. Have the students write a paragraph about one of the exercises
from the visuals that are new to them that they would like to try, then have
them try them either during school hours or after school.
3. Everyday have them write in their journal, writing about what they did the
day before for their one hour of physical activity. Did they try the new
exercise? What did they think of the new exercise?
1 Hour or More of
Physical Activity
4. Have them pick another new exercise to try, and continue writing in their
journal throughout the week or month.
5. At the end of the week or month, have a show and tell session where all
the students can share the new exercises they did and what they liked, or
didn’t like.
Resources
Handouts:
Fitness Log (2 weeks)
Importance of Cardio in Everyday Life
Stretch and Flexibility Exercise Examples
Strength Training Exercise Examples
Books:
Get Up and Go!, By Nancy Carlson
The Busy Body Book: A Kid’s Guide to Fitness, By Lizzy Rockwell
I.Q. Gets Fit, By Mary Ann Fraser
Murphy Meets the Treadmill, By Harriet Ziefert
Dudley: The Little Terrier That Could, By Stephen Green-Armytage
1 Hour or More of
Physical Activity
Fitness Log
With your parents, list all the physical activities you did each day for two weeks.
Week 1 Activities
Week 2 Activities
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Some examples of physical activities that you might do:
Jogging
Aerobic Dance
Swimming
Bicycling
Walking
Jump Roping
Basketball
Relay Races
Soccer
Freeze Tag
1 Hour or More of
Physical Activity
Strength Training Exercises
 Plank – The plank exercise works your abs and back. Lie face down on mat resting on the
forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels. Hold for 20 to 60 seconds, lower and
repeat for 3-5 reps.
 Squats – Squats work your leg muscles. Stand with your feet slightly wider than hip-width apart,
and point your toes slightly outward. Squat down until your thighs are at least parallel to the floor.
Try not to extend your knees past your toes or arch your back.
 Push-ups – Doing push-ups exercises your arm, chest, shoulder, and back muscles by raising and
lowering the body using the arms. Lie face down on the ground. Position hands palms-down on
the floor approximately shoulder width apart. Curly your toes upward so that the balls of your feet
touch the ground. Raise yourself using your arms. Make a straight line from your head to your
heels. Lower body to the ground until your elbows form a 90 degree angle. Raise yourself back up
by pushing away from the ground.
 Crunches – Lie on your back on the floor. Using a mat or carpeted surface is more comfortable,
but make sure it doesn't have too much cushioning. Bend your knees. Your feet can be flat on the
floor, or you can keep them suspended in the air during your crunches for a little extra crunch.
Cross your arms in front of your chest or place your hands behind your neck or head. Lift your
shoulders towards the ceiling using your abdominal muscles. When your shoulders are off the
ground, pause and hold that position for a full second and ease back down slowly as you inhale.
 Superman - To begin, lie straight and face down on the floor or exercise mat. Your arms should be
fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs,
and chest off of the floor and hold this contraction for 2 seconds. When holding the contracted
position, you should look like superman when he is flying. Slowly begin to lower your arms, legs
and chest back down to the starting position while inhaling. You can also raise one arm and one
leg at the same time.
 Wall sit – All you need for this exercise is a wall. Stand in front of a wall and lean against it. Slide
down until your knees are at about a 90-degree able and hold for 20-60 seconds.
 Bear walk – In this exercise, you’re going to walk like a bear. Start on hands and feet. Take a step
with your right hand and left foot. Step through with your left foot and right hand.
 Crab walk – First, sit on the ground with your hands planted just behind your back and legs bent,
feet on the floor. Raise your hips so that only your hands and feet are on the ground. Start to
“walk” across the room as fast as you can.
1 Hour or More of
Physical Activity
1 Hour or More of
Physical Activity
Strength Training Exercises
These are some examples of strength training
exercises that you can try at home!
Crab walk:
Plank:
Squat:
Wall sit:
Crunches:
Superman:
Bear walk:
Push-up:
1 Hour or More of
Physical Activity
Stretch and Flexibility Exercise Descriptions:

Child’s Pose - Kneel with toes touching and knees spread apart. (Some people prefer to
have the knees together. Try both ways to see which is more comfortable.) Slowly bend
over and touch the forehead to the floor or mat. Arms can be at the sides, along the legs,
palms facing up; or extended in front of the head with palms on the floor.

Overhead Arm Stretch - Stand up straight with feet together. With back straight, reach
arms straight up and overhead, without locking elbows. Hands can be touching or apart.
You can also do a very gentle back bend here. If you choose to bend backwards, keep your
chin and neck lifted.

Outstretched Arms - Stand with arms outstretched (think wide, wider, widest!) and
thumbs pointing down. Gently push arms back as if you are squeezing a ball between your
shoulder blades.

Shoulder Stretch - Reach the right arm straight out in front of you. Bend the left arm and
put the left wrist on the back of the right arm, just above the elbow. Your left palm will be
facing to the side. Use the left arm to gently press the right arm across your body until you
feel a good stretch. Switch arms and repeat.

Triceps Stretch - Raise the right arm straight up overhead, palm facing in towards your
head. Then bend the elbow so your fingers touch, or reach toward, the middle of your
upper back. Grab the right elbow with the left hand and gently pull back until you feel the
stretch in the right tricep. Then switch arms and repeat.

Knee Lunge - Start by kneeling on a mat or soft surface. Keeping your back straight, place
your left foot on the ground and gently press forward until knee is bent at a 90-degree
angle (the knee is directly over the ankle). This stretches the left hip and groin. Place hands
or elbows on left knee to stabilize. Switch legs and repeat on the other side.

Butterfly Stretch – In a seated position, place the soles of the feet together and hold them
with the hands. The legs are now forming the butterfly "wings." Elbows can be between the
legs (as shown) or resting on the knees. Gently press the knees down to increase the
stretch.

Saddle Stretch - Sit on the ground or a mat with legs apart in a straddle position. Once you
are seated, bend slowly over the right leg, then to the center, then over the left leg.

Quadriceps Stretch - Stand facing the back of a chair (a wall or a tree also works; you just
need a place to hold on to help you balance). Bend the right leg and grab it with the right
1 Hour or More of
Physical Activity
hand. Gently press the foot toward the buttocks until you feel the stretch in the front of the
thigh. Switch legs and repeat.

Calf Stretch - Start by placing your forearms on a wall or tree. Stand with one leg near the
wall or tree. Extend the other leg back, keeping the heel on the ground, until you feel the
stretch in the calf muscle (back of lower leg). Switch sides and repeat on other leg.

Side Lunge - Stand up straight with legs apart, wider than hip distance. Bend one leg to a
90-degree angle (straight line from knee to ankle) and keep the other leg stretched out
straight, with toes and heels on the floor pointing out at about a 45-degree angle. Feel the
stretch in the inner thigh, keep back straight. Switch sides and repeat.

Crossover Toe Touch - Stand with arms hanging loosely at sides and feet together, with
knees very slightly bent. Slowly roll down from the back and reach toward the toes with
your hands. Actually touching them is optional! Hold the stretch without bouncing. For a
variation, cross the legs while standing,

Hamstring Stretch - To perform a hamstring stretch, start in a seated position with the left
leg extended straight forward, toes pointing up. Bend your right leg and place the sole of
your right foot along the knee or inner thigh of the left leg. Reach forward toward the toes
of the left foot until you feel the stretch. Switch legs and repeat.
1 Hour or More of
Physical Activity
Stretching and Flexibility
These are examples of stretches that you can do at home!
See how many times, and for how long, you can do these activities to increase your
flexibility.
Child’s Pose:
Triceps Stretch:
Calf Stretch:
Overhead Arm Stretch:
Knee Lunge:
Side Lunge:
Outstretched Arms:
Butterfly Stretch:
Shoulder Stretch:
Quadriceps Stretch:
Crossover Toe Touch:
Hamstring Stretch:
1 Hour or More of
Physical Activity
Importance of Cardio in Everyday Life!
Children should be up and active at least 1 Hour or more each day!
Allow your children to partake and engage in activities that
appeal to them and are age appropriate.
The secret is to make exercise FUN for kids and encourage activity!
Importance of exercise:
o
o
o
o
o
o
o
Increase learning
Improved brain function
Improved exercise and academic performance
Improve immune system function
Improved sleep
Helps build stronger bones
Reduced restlessness and helps decrease symptoms of ADHD
Examples of activities children can do…
Soccer
Basketball
Tennis
Jump Rope
Swimming
Play at the park
Dance
Relay Races
Playing Tag
Rollerblading
Skateboarding
Riding a bike
Go for a walk
Running
Remember as a parent you can act as a role model by staying active yourself.
This will motivate and inspire your kids.
Try involving the whole family and being active together!
Getting Kids and Parents on Board
For Parents:





Talk to parents about activities that the children did that day.
Encourage parents to spend time enjoying active play with their kids at home.
Encourage parents to have “TV-free” days at home.
Inform parents of the facility’s TV viewing practices.
Invite parents into the center to help plan “TV-free” days or to play with the
children.
Quick Physical Activity Breaks
High knee run/march: Run or march in place lifting your knees in front of
you as high as you can.
Hula hoop: Hula hoop around your waist. Do the best you can and have fun!
Keep moving your hips! Hula hoop twirling builds abdominal strength.
Twirling two hula hoods builds hand-eye coordination.
Tree pose: Balance on one foot, and place your other foot on the inside of
your balanced leg. Your knee should be pointing to the side and your heel
pointing up your leg. It is okay to leave your toes on the ground if you need to.
Bring your hands together in front of you or overhead. Change legs after a
count to 30.
Wood chopper: Stand with your feet hip distance apart. Squat down with
arms extended in front of you with a ball between your hands or just bring
your hands together in a fist. As you lower in a squat, bring the ball toward the
ground. As you rise up, bring the ball over your head. Keep your eyes looking
straight ahead the entire time.
Chair pose: Keep your feet, legs, and knees together. Sit back like you were
sitting in a chair, and hold that position as long as you can. Relax when you
need to, and then try again.
Skate in place: Pretend to ice skate in place as you hop from side to side
bringing your heel behind you as high as you can. Swing your arms side to
side. You can do this without hopping by stepping side to side.
Agility ladder: Form a line at one end of the ladder. Run through the ladder
without stepping on the white bars. Pick your knees up high! Run up the
ladder and then jog around to the end of your class line.
Jump the hurdles: Form a line at the cone. The first person begins by
stepping/jumping over the hurdles. When the person before you gets to the
3rd hurdle, the next person begins. Keep the line moving!
Squeeze the ball: Place a ball between your hands with your elbows pointing
out to the side. Squeeze your palms in towards the ball. Feel your arms
working hard!
Jump rope: You can pretend to jump rope or use a real jump rope. Keep
moving! Jumping rope builds endurance. Jumping rope is an activity
recommended for both children and adults, and it can be done individually or
in a group setting.
Hands to knee: Extend your arms overhead, and lock your thumbs together.
Lift one knee up as you pull your arms down to touch that knee. Arms go back
overhead as that foot goes back down to the ground. Lift the other knee as you
pull your arms down to touch the knee. Stand nice and tall to help your
abdominal muscles get strong!
MOVE AN HOUR EVERY DAY!
Fundamental motor skills such as
jumping, catching, or kicking are learned
as children get older.
Being physically active with children
helps advance these skills and teaches
them more complex movements such as
skipping, hopping, dribbling, and
throwing – skills that they will need to
participate in activities as they get older.
If children do not learn these skills at the
appropriate age, they will be at a
disadvantage in later years and may be
more likely to develop sedentary
lifestyles.
It is important to help children learn how
to use their bodies so that they will have
the tools they need to be healthy and
active later in life.
Easy Ways to Be Active
Easy Activities:
 Take a walk with your
family
 Play with your pet
 Play tag
 Take a bike ride
(remember to wear your
helmet)
 Turn on music and dance
 Jump rope
 Play Frisbee
 Make snow angels
Ways to Make
Physical Activity Easier:
 Make gradual changes to increase
your level of physical activity.
 Incorporate physical activity into
your daily routines.
 Try tracking the level of your physical
activity using a pedometer.
 Turn off the TV and computer and
keep them out of the bedroom.
 Limit recreational computer time.
 Choose toys and games that promote
physical activity.
 Encourage lifelong physical activity
by incorporating physical activity into
your routine.
 Keep physical activity fun!
Did You Know?
One hour of moderate physical activity means:

Doing activities that feel somewhat hard. You might be engaging in
moderate physical activity if you’re breathing hard, but you’re not out of breath.
Another clue is if you can carry on a conversation, but you can’t sing.
20 minutes of vigorous physical
activity means:

Doing activities that feel challenging.
You might be engaging in vigorous physical
activity if you can’t say more than a few
words without pausing for breath.
Physical activity…





Makes you feel good
Helps you keep a healthy weight
Makes your heart happy
Makes you stronger
Makes you flexible
Zero Sugary Drinks,
More Water and LowFat Milk
0 Sugary Drinks, More
Water and Low Fat Milk
Did You Know?
Soda has no nutritional value and is high in sugar;
just 9 ounces of soda has 110-150 empty calories.
Many sodas also contain caffeine, which kids
shouldn’t have and you might not need.
Low Sugar Drinks
Try these alternatives to sugary
drinks:
 Brew flavored tea bags and
pour over ice for unsweetened
iced tea
 Freeze 100% fruit juice in ice
cube trays and add one cube to
a glass of water or seltzer water
 Add sliced lemon, lime, orange,
or grapefruit to your glass of
water
 Put peeled cucumber and sweet
red peppers into a pitcher of
water and let sit overnight
 Drink skim milk
Go to www.StepUPandGo.org for more
information!
Energy drinks are NOT sports drinks and should
never replace water during exercise.
Water is fuel for your body:
 Water is the most important nutrient for active
people
 Between 70-80% of your body is made up of
water
 When you exercise, you sweat, and when you
sweat you LOSE water and minerals – it is
important to replace the water you lose during
exercise
Limit Juice
Juice is high in sugar and calories and should be
consumed in moderation. Each day juice should
be limited to:
6 Months and Under
None
1-6 Years Old
4-6 Ounces
7 Years and Older
8-12 Ounces
0 Sugary Drinks
Mini – Lesson
QUICK FACTS

Fruit “drinks” are not nutritionally equivalent to “juice”

Water is the most important nutrient for active people

Between 70-80% of your body is made up of water!

Water is the # 1 thirst quencher



Energy drinks are not sports drinks, like Gatorade, and should never be
used to replace water during exercise.
Soda has no nutritional value and is high in sugar
Juice products labeled “ade”, “drink”, or “punch” often contain 5% juice
or less.




Why is it important to drink plenty of water when you exercise?
(Replace water and minerals you sweat out)
What are some alternatives to sugary drinks?
What are some fruits and vegetables you could add to your water for
flavor? (Lemon, lime, orange, grapefruit, cucumber)
Why should you be concerned about the sugary drinks?
(Extra calories, calcium loss, content, caffeine, cavities)
0 Sugary Drinks
Flavored Water Taste Test
Overview
The students will taste test a variety of flavored water, which is flavored by putting
different fruits and/or vegetables into the water pitcher. Through this lesson plan,
the students will learn the importance of drinking water, and how drinking sugary
drinks can be unhealthy.
Importance
Sugar-sweetened beverage consumption has increased dramatically over the
past 20 years; high intake among children is associated with being
overweight and obesity, displacement of milk consumption, and dental
cavities. It is recommended that youth 7– 18 years old consume no more
than 8–12 ounces of juice per day. Whole milk is the single largest source of
saturated fat in children’s diets. Switching to low or non-fat milk products
significantly reduces dietary saturated and total fat, as well as total calories.
Healthy drinks like water and skim milk are good for a kid’s body, because
they provide them with vitamins and minerals vital to their health. Water is
the most important nutrient for kids, because it makes up about 70-80% of
their bodies. Sugary drinks like pop, energy drinks and fruit drinks provide
little or no nutritional value, contain lots of sugar and do not help replenish
lost water.
Drinking Water helps:
o Eliminate toxins from the body
o Support bodily functions
o Hydrate
o Save money
o Manage calories
Drinking Low-Fat Milk helps:
o Build strong bones
o Provide the body with vitamin D, calcium and potassium
o Provide the body with protein
Managing Beverage Choices
o Keep a water bottle handy
o Don’t keep sugary drinks in house
o Keep clean water and low-fat milk available
o Compare what you drink
0 Sugary Drinks
Objectives
Students will:
o Know why drinking water is important.
o Know how much water they should drink on a daily basis.
o Know what a sugary drink is, and why it is bad for them.
o Different alternatives to sugary drinks that are healthier options.
Materials & Prep
o Pitchers
 Enough to have a variety of flavored waters to taste test (about 5)
 Clear pitchers will be ideal, so the students can see the fruits and
vegetables in the water.
o Fruit & Vegetables
 Lemons, strawberries, blueberries, mint, cucumbers, lime, oranges,
pineapple, peppers, or whatever is in season and available
o Water infused with fruit and vegetables
 A day or two before activity, cut fruit & veggies and place in pitcher of
water to sit overnight
o Cups for water
o Label for each pitcher of flavored water
o Worksheet for Students
o Handout for parents
Start off questions:
o How much water do you think you should drink a day?
o Have you have tried fruits and vegetables with your water?
o What kind of drinks do you think are bad for you?
o Why do you think water is good for you and your body?
Why are sugary drinks so bad for us?
Consuming too much sugar can lead to many health problems, like:
tooth decay & cavities
weight gain and obesity
A lot of sugary drinks also contain added caffeine which can cause:
dehydration
heart problems
feelings of dizziness, anxiety or shakiness
Swapping just one sugary drink a day for water, milk, or something with little
to no sugar added can decrease your risk of developing all of the above health
problems!
0 Sugary Drinks
Water facts:
o Water covers 70.9% of the Earth’s surface
o About 400 billion gallons of water are used in the United States each
day
o Water is essential to the human body’s survival, a person can live about
a month without food but only about a week without water
o Only 1% of the Earth’s drinking water is available for drinking
o A dairy cow must drink 4 gallons of water to produce 1 gallon of milk
o One gallon of water weighs about 8 ½ pounds
o Nevada is the driest state in the nation
o Each person uses an average of 100 gallons of water each day at home
o Women in Africa and Asia on average walk 3.7 miles to collect water
o A rat is the animal that can last longest without water
o An elephant can smell water up to 3 miles away
Why water is important:
Our bodies are made up of about 60-70% water (65% of the human body,
and 75% of the brain is water) and within our bodies water is in our cells,
blood, digestion and waste elimination.
How much water is recommended to drink every day?:
About 8 cups of water for boys and 7 cups of water for girls
If you drink too little water that can lead to dehydration and that could have
possible symptoms of:
o Fatigue (Tiredness)
o Headache
o Dry mouth
o Muscle Weakness
o Dizziness
o Lightheadedness
The 5 C’s of sugary drinks:
Calories: extra unneeded calories can lead to weight gain
Content: Soda, sports drinks, and fruit drinks mainly contain sugar and no
vitamins and nutrients to make your body grow
Calcium-loss: With more sugary drink intake leads to less milk intake. This
weakens bones and teeth
Cavities: Sugary drinks mixed with your mouth produce acid which is
dangerous for your teeth and can lead to cavities.
0 Sugary Drinks
Caffeine: Some sugary drinks can contain caffeine. Caffeine can make people
nervous, cranky, or have problems sleeping.
Activity Directions
1. Possible combinations of flavored Water:
i. Cucumber and lemon
ii. Strawberry and blueberry
iii. Orange, lemon and lime
iv. Blueberry mint lemon
v. Peppers
2. Try and have the drinks poured ahead of time, or ask for a student volunteer
to pour.
3. Display the pitchers with fruit inside and talk about what is inside each drink.
Emphasize how much healthier this water is instead of pop, juice or
other sugary drinks. Ask students if any of them have ever tried putting
fruits or vegetables in their water before.
4. Have kids line up to try each drink.
(Variation: Have stations set up for each drink. Students split up into
groups, with each at a station. Allow enough time for everyone in each
group to try the water, and then rotate.)
5. After the students try each flavor of water, they can mark on a chart if they
liked that flavor or not. Then come together as a group and discuss what the
students liked or did not like, and why. Which flavor was their favorite, or
their least favorite?
6. Ask the students if they would make these, or other, flavored waters at home;
mention that they could have a taste test for their family members. Show
them the recipe handout for them to take home so they can try them at home,
with a parent’s supervision.
Evaluation
Teacher’s observations of student’s participation, whether they retained the
information given, and if the students will choose more water and Non-fat milk,
rather than sugary drinks.
Check back with the students and see if any of them tried the recipes for flavored
water at home. Did the student’s families enjoy the flavored water?
0 Sugary Drinks
Activity: Sugar Cube Trivia
Materials
o Drink Display
 Coke & Mountain Dew
 100% Juice – Orange and Apple
 Regular, Chocolate and Strawberry Milk
 Gatorade – Regular and Reduced Sugar
 Red Bull & Monster Energy Drinks
o 2 Boxes of Sugar Cubes
o Small clear sandwich bags
o White board & marker, to keep track of the score
Prep
Divide the sugar cubes into the zip-lock bags based on the amount of
sugar in each display drink
(Each cube of sugar represents 3 grams)
[For example: If there are 10 cubes of sugar in apple juice, place 10
cubes of sugar in a zip-lock bag and label it ‘apple juice’.]
Directions
1. Divide the students into groups (however many you feel comfortable
with), and have them sit together in their groups
2. Assign a writer for each team
3. Set a single drink on the table and have the students collaborate to
guess how many sugar cubes are in that drink
4. After they have decided on an answer as a group, have them write
their number on a piece of paper and hold it up
5. Use the labeled bags of sugar cubes to show the actual amount of
sugar in each drink, by placing the corresponding bag next to the
drink the students just guessed. If there is a major difference in what
the children guessed and what the actual amount is, make sure to
point it out.
6. The team that guesses the closest amount for the drink gets one point
7. Record the points on the white board
8. Repeat this process for each drink
Resources
Handouts:
Sugary Drink Log
Water Infused Recipes
Sugar Cube Comparison
Compare Your Drinks
0 Sugary Drinks
Drink More Water
Fruit vs. Fruit Juice
Rethink Your Drink
The Truth about Juice
Books:
Drinking Water, By Mari C. Schuh
Rodeo Ron and His Milkshake Cows, By Rowan Clifford
0 Sugary Drinks
Sugary Drink Log
Put a Checkmark in the appropriate box each time you consume a sugary drink. If you don’t
see your drink listed you can add it in the blank boxes. Try to swap one sugary drink for
water, low-fat milk or another healthier option this week!
Drinks
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Soda
Fruit Juice or
Punch
Flavored Milk
Sweetened
Tea
Energy Drink
What are the healthy drinks you had this week? (water, non-fat milk, etc.)
0 Sugary Drinks
Fruit Infused Water
Recipes
Cucumber & Lemon Medley
6 cups chilled still spring or mineral water
12 thin slices of cucumber
4 thin slices of lemon
In a 2-2 ½ quart pitcher, combine water, cucumber, lemon. Serve or
cover and chill at least 2 hours up to 8 hours. Add ice cubes just before
serving.
Cherry Limeade
1 Key lime, sliced thinly
6 pitted cherries cut in half
1 sprig of mint
Let steep 30 minutes, chill or serve over ice.
Pineapple & Mint Medley
4 pineapple slices
2 sprigs mint
1 quart of water and ice
Chill for a stronger flavor or serve right away for a nice light refreshment
0 Sugary Drinks
Strawberries & Mint
16 Strawberries (medium sized) sliced thin
8 sprigs of mint
1 quart of water and ice
Serve after 30 minutes
Blueberry Orange
2 mandarin oranges cut into wedges
1 handful of blueberries
6 cups of ice water
Combine all ingredients in a pitcher in the fridge for 2-24 hours. You can also
squeeze in the juice of one mandarin orange and muddle the blueberries
intensify flavor.
Next time you choose your
drink, STOP and “Re- think”
…am I making the best drink
choice?
Three things to consider when choosing a drink:
1. To quench your thirst-choose a hydrating
drink like water
2. To build strong teeth-choose low sugar
calcium packed drink like milk or fluoride
water
3. To fuel your body- choose a drink with
vitamins and minerals like milk or 100%
juice
ENJOY your good
drink decision!
0 Sugary Drinks
Compare Your Drinks
The best choices for kids of all ages to drink are milk and water.
Try to limit juice and soda, which contain a significant amount of sugar, and
contain empty calories.
Drink
Size
Calories
Sugar
Water
6 ounces
0
0 grams
Low-Fat Milk
6 ounces
75
8 grams
100% Orange Juice
6 ounces
83
17 grams
6 ounces
113
29 grams
6 ounces
68
18 grams
6 ounces
75
20 grams
Juice Drink
(10% fruit juice)
Powdered Drink Mix
(with sugar added)
Soda
Drink More Water!
Water acts like fuel in your body and helps your body function. To keep your
body running smoothly, drink plenty of water throughout the day. Children,
who eat healthy, drink enough water, and sleep well at night will have energy
for all their sports and activities.
Did you know?
 Water is the most important
nutrient for active people.
 Between 70-80% of a child’s body is
made up of water.
 Water is the #1 thirst quencher!
0 Sugary Drinks
Fruit vs. Fruit Juice
Orange
45 calories
2.3 grams dietary fiber
9 grams sugar
Orange Juice (6 oz)
83 calories
< 1 grams dietary fiber
17 grams sugar
Apple
72 calories
14.3 grams sugar
Apple Juice (6 oz)
90 calories
20.4 grams sugar
Grapes (one cup)
62 calories
15 grams sugar
Grape Juice (6 oz)
116 calories
28.2 grams sugar
Pineapple (one cup)
74 calories
14.4 grams sugar
Pineapple Juice (6 oz)
105 calories
25.5 grams sugar
0 Sugary Drinks
THINK YOUR DRINK!
Not all drinks are created equal
CHOCOLATE MILK
FRUIT PUNCH
Nutrition Facts
Nutrition Facts
Serving Size
Servings per Container
8 oz
1
Serving Size
Amount Per Serving
Amount Per Serving
Calories 120
Calories 158
% DAILY VALUE
% DAILY VALUE
Total Fat 0g
Total Carbohydrates 30g
Protein 0g
Vitamin A
Vitamin C
Vitamin D
Calcium
0%
10%
0%
0%
2%
0%
2%
8 oz
1
Total Fat 2.5g
Protein 8g
Vitamin A
Vitamin C
Vitamin D
Calcium
4%
9%
17%
10%
4%
25%
30%
* Percent Daily Values are based on a 2,000
calorie diet
calorie diet
DIET COLA
SPORTS DRINK
Nutrition Facts
Nutrition Facts
Serving Size
8 oz
2.5
Amount Per Serving
Serving Size
8 oz
2
Amount Per Serving
Calories 0
Calories 66
% DAILY VALUE
Total Fat 0g
Protein 0g
Vitamin A
Vitamin C
Vitamin D
Calcium
calorie diet
0%
0%
0%
0%
0%
0%
0%
% DAILY VALUE
Total Fat 0g
Protein 0g
Vitamin A
Vitamin C
Vitamin D
Calcium
calorie diet
0%
5%
0%
0%
2%
0%
0%
0 Sugary Drinks
0 Sugary Drinks
Sugar Cube Comparison
Size
Amount
of Sugar
Amount
in Cubes
Coke
20 ounces
65 grams
16 cubes
Mountain Dew
20 ounces
77 grams
19 cubes
Apple Juice
13.5 ounces
41 grams
10 cubes
Orange Juice
13.5 ounces
45 grams
11 cubes
Regular Milk
16 ounces
24 grams
6 cubes
Chocolate Milk
16 ounces
64 grams
16 cubes
Strawberry Milk
16 ounces
62 grams
16 cubes
Gatorade
20 ounces
34 grams
9 cubes
Gatorade
20 ounces
12 grams
3 cubes
Red Bull
12 ounces
39 grams
10 cubes
Monster
Energy Drink
16 ounces
54 grams
14 cubes
Drink
Reduced Sugar
0 Sugary Drinks
The Truth about Juice
Facts







Fruit juice offers no nutritional benefits for infants younger than 6 months.
Fruit juice offers no nutritional benefits over whole fruit for children and infants
older than 6 months.
Fruit “drinks” are not nutritionally equivalent to fruit “juice”.
Fruit juice is NOT appropriate in treating dehydration or diarrhea.
Excessive juice consumption may be associated with malnutrition.
Excessive juice consumption may be associated with diarrhea, flatulence, abdominal
distention, and tooth decay.
Calcium-fortified juices do provide calcium but lack other nutrients present in
breast milk, formula, or cow’s milk.
Recommendations/Alternatives







If you decide to give your child juice, it is recommended that you do not do so until
your infant is twelve months old.
Serve juice in open cups, not bottles or “sippy” cups that allow children to consume
juice easily throughout the day.
Offer and encourage children to eat whole fruit instead of juice. They will get all of
the fiber of whole fruit and feel fuller than they do drinking juice.
Serve only pasteurized juices.
Choose 100% juice instead of fruit “drinks”, which, by definition, could contain
between 10% and 99% juice and most likely contain added sweeteners and flavors.
Younger children aged 1 to 6 years should have only 4-6 ounces of juice a day, if any
at all.
Older children should be limited to 8-12 ounces of juice a day, if any at all.

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