Team up at home Team Nutrition activity book, lots of fun activities for the family

2007·7.8 MB·English

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P.S. For additional information, go to Snacks ....................................28
MyPyramid.gov Answer Pages ........................34
 Team Up At Home Team Nutrition Activity Book Parent’s Page
MyPyramid
What Is Your Style?
3 3 3
Frequently Sometimes Rarely
(6 or more times a week) (3-5 times a week) (1-2 times a week)
. Our family eats dinner together

2. My children watch TV in their bedroom

3. I give my children sweet snacks as a reward

4. I eat a dark green or orange vegetable daily

5. My family eats whole grain breads

6. I am physically active with my children
(go for walks, swim, bike, etc.)
7. I drink soda, sport drinks or other sugary drinks
8. I get enough from the milk group each day
(For adults that is 3 cups from the milk group
each day.)

See page 34 to score your answers.

Parent’s Page Team Up At Home Team Nutrition Activity Book
2 Team Up At Home Team Nutrition Activity Book Parent’s and Kid’s Page
3
Parent’s and Kid’s Page Team Up At Home Team Nutrition Activity Book
How Much
do Kids Need To Eat Every Day?
Look at the chart below and determine the approximate number of calories your child
needs each day. Refer to the chart on the next page to see the daily amount needed
from each food group, for each calorie level.
Boys Girls
Age Calories Age Calories
k
A s 4 1200—1600 4 1200—1400
5 1200—1600 5 1200—1600
n
a r o 6 1400—1800 6 1200—1600
h
S
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those factors. less active, his or her caloric needs are
probably toward the lower end of the
range shown above.
4 Team Up At Home Team Nutrition Activity Book Parent’s Page
Daily Amount of Food From Each Group
Calorie
,200 ,400 ,600 ,800 2,000 2,200
Level
Fruits 1 cup 1½ cups 1½ cups 1½ cups 2 cups 2 cups
Boys Girls Vegetables 1½ cups 1½ cups 2 cups 2½ cups 2½ cups 3 cups
Age Calories Age Calories
4 1200—1600 4 1200—1400 Grains 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 6 oz-eq.* 6 oz-eq.* 7 oz-eq.*
5 1200—1600 5 1200—1600
6 1400—1800 6 1200—1600
Meat and
7 1400—1800 7 1200—1800 3 oz-eq.* 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 5½ oz-eq.* 6 oz-eq.*
Beans
8 1400—2000 8 1400—1800
9 1600—2000 9 1600—1800
10 1600—2200 10 1600—2000 Milk 2 cups 2 cups 3 cups** 3 cups** 3 cups** 3 cups
11 1800—2200 11 1600—2000
*Oz-eq. means ounce equivalents. See the information below for the Grains and Meat and Beans Groups ounce equivalents.
Fruits: 1 cup fruit or 100% fruit juice or 1/2 Grains: 1 slice of bread, 1 cup ready-to-eat Milk: Choose lowfat or fat-free milk,
cup dried fruit = 1 cup fruit. cereal, or ½ cup cooked rice, pasta, or cooked yogurt, and cheese. 1 cup of milk or yogurt,
cereal = 1 ounce equivalent of grains. At 1½ ounces of natural cheese, or 2 ounces of
least half of all grains consumed should be processed cheese = 1 cup milk.
Vegetables: 1 cup raw or cooked vegetables
whole grains.
or vegetable juice, or 2 cups of raw leafy
** Children 8 years and younger need 2
greens = 1 cup vegetables.
Meat & Beans: 1 ounce lean meat, poultry, cups of milk.
or fish, 1 egg, 1 Tbsp. peanut butter, ¼ cup
cooked dry beans, or ½ ounce of nuts or
seeds = 1 ounce equivalent of meat & beans.
5
Parent’s Page Team Up At Home Team Nutrition Activity Book
Tips
for Families
Eat Right Exercise
1
Make half your grains whole. Choose whole-grain foods, 1
Set a good example. Be physically active and get your
such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn,
family to join you. Have fun together. Play with the kids or pets.
more often.
Go for a walk, tumble in the leaves, or play catch.
2
Vary your veggies. Go dark green and orange with your 2
Take the President’s Challenge as a family. Track
vegetables—eat spinach, broccoli, carrots, and sweet potatoes.
your individual physical activities together and earn awards for active
3 lifestyles at www.presidentschallenge.org.
Focus on fruits. Eat them at meals, and at snack time, too.
Choose fresh, frozen, canned, or dried, and go easy on the fruit juice. 3
Establish a routine. Set aside time each day as physical
4 activity time—walk, jog, skate, cycle, or swim. Adults need at least
Get your calcium-rich foods. To build strong bones, 30 minutes of physical activity most days of the week; children 60
serve lowfat and fat-free milk and other milk products several times minutes everyday or most days.
a day.
4
5 Have an activity party. Make the next birthday party
Go lean with protein. Eat lean or lowfat meat, chicken, centered on physical activity. Try backyard Olympics, or relay races.
turkey, and fish. Also, change your tune with more dry beans and peas. Have a bowling or skating party.
Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or
kidney beans to soup. 5
Set up a home gym. Use household items, such as canned
6 foods, as weights. Stairs can substitute for stair machines.
Change your oil. We all need oil. Get yours from fish, nuts,
and liquid oils such as corn, soybean, canola, and olive oil. 6
Move it! Instead of sitting through TV commercials, get up and
7 move. When you talk on the phone, lift weights or walk around.
Don’t sugarcoat it. Choose foods and beverages that do Remember to limit TV watching and computer time.
not have sugar and caloric sweeteners as one of the first ingredients.
Added sugars contribute calories with few, if any, nutrients. 7
Give activity gifts. Give gifts that encourage physical

activity—active games or sporting equipment.
E N
H V U !
A F
6 Team Up At Home Team Nutrition Activity Book Parent’s and Kid’s Page
Tracker-
MyPyramid
Balance Your Day with Food and Play
Complete this tracking sheet by writing down everything that day. List the food groups for each food, and figure out
you ate for breakfast, lunch, snacks, and dinner on one day. the total amount you ate. For an on-line food and activity
Also write in the physical activities you participated in on tracker, go to MyPyramid.gov
Write In Your Choices Food and Goal List Each Food Choice Estimate
From Yesterday Activity (Based on a 2000 Calorie Pattern) in its Food Group* Your Total
Breakfast: Grains 6 ounce equivalents
(1 ounce equivalent is about 1 slice bread,
1 cup dry cereal, or ½ cup cooked rice, ounce
pasta, or cereal) equivalents
Vegetables 2½ cups
(Choose from dark green, orange, starchy,
Lunch: dry beans and peas, or other veggies)
cups
Fruits 2 cups
(Make most choices fruit, not juice)

Snack: cups
Milk 3 cups**
Dinner: (1 cup yogurt or 1½ ounces natural cheese =
1 cup milk) cups
**Choose lowfat or fat-free
Meat and 5 ounce equivalents
Beans (1 ounce equivalent is 1 ounce meat, chicken,
turkey, or fish, 1 egg, 1 Tbsp. peanut butter, ½ ounce
Physical activity: ounce nuts, or ¼ cup cooked dry beans) equivalents
Physical At least 30 minutes of moderate intensity
Activity physical activity above usual activity at
work or home on most days of the week. minutes
* Some foods don’t fit into any group. These “extras”
How did you do yesterday? Great So-So Could Do Better
may be mainly fat or sugar—limit your intake of these.
7
Parent’s Page Team Up At Home Team Nutrition Activity Book
Treasure Hunt
Grocery Store
Parents:
3
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8 Team Up At Home Team Nutrition Activity Book Parent’s and Kid’s Page