Healthy Kids Guide Nutrition, Fitness, Wellness and Safety
Healthy Kids—Eat Right! I
fruit, select varieties in water or 100% juice to avoid added sugar. Low-fat or fat-free dairy foods or fortified soy beverages— Products like these are full of important nutrients like calcium, vitamin D, protein and potassium so aim for consuming 3 cups a day. If you are lactose intolerant, lactose-free milk is a great option. Whole grains—In addition to providing fiber, research has shown that whole grains also provide various vitamins, minerals and high levels of antioxidants. Half of the grains you eat every day should be whole grains so make sure to grab whole-grain choices for breads, cereals, rice and pasta.
Information from the Academy of Nutrition and Dietetics We all have our favorite foods, which we can just never seem to get enough of, but it is important to make sure you are eating a healthy and well-balanced diet. Try to base your diet on foods low in fat and calories and packed with fiber, vitamins, minerals and other nutrients. This will keep your body running like a well-oiled machine!
Healthy vegetable oils—Examples include canola, corn, olive, peanut and soybean oils, which can serve as substitutes for solid fats. To keep a healthy heart, these oils should be used in moderation because they are high in monounsaturated and polyunsaturated fats. Seafood—Incorporate seafood as an alternative to meat and poultry in your diet at least twice a week. Keep portions small and lean.
The Dietary Guidelines for Americans breaks down what foods we should eat more of: Vegetables—School-aged children should have 2-2 ½ cups of vegetables every day so work to eat a variety of vegetables, especially dark green, red and orange ones, as well as beans and peas. Fruits— Whether fresh, frozen or canned, fruit provides a natural answer to your sweet tooth. You should try to eat at least 2 cups of fruit each day. If eating canned
The Dietary Guide for Americans suggests we EAT LESS OF THESE FOODS! Added sugars— They may taste good, but are adding more calories into your diet than needed. Go for fruit or healthy drinks, like water or 100% fruit juice, as healthier options. Solid fats (including trans fats)—Solid fats are found in animalbased products, such as butter, meat and whole milk products, as well as in products with partially hydrogenated vegetable oils, like cookies, pastries and crackers. These products contain high amounts of saturated fats and cholesterol, which put your heart at risk.
Refined grains—Opt for the health benefits of whole grain alternatives over these processed grains. Sodium— The overwhelming majority of sodium we consume comes from processed foods and prepared meals eaten away from home. Cooking your own food ensures you know how much salt is going into your body.
Learn more at www.eatright.org
Know your Nutrition Facts 1. Serving Size: All the information on the label is based on this portion. If you eat double the 1 serving size listed, you need to double the calories, fat and other nutrients. 2. Total Fat: Looking at the grams (g) of fat is more useful than looking at the “% Daily Value�. Knowing the grams for each food item allows you to better understand the total 2 amount of fat you have consumed throughout the day. 3 3. Saturated Fat: Saturated fats increase cholesterol levels in your body, which is not good for your overall heart health. Consume no more than 7-10% of daily calories as saturated fat.
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4. Monounsaturated and Polyunsaturated Fat: The Food and Drug Administration (FDA) does not require that this information be included on food labels. If saturated, monounsaturated and polyunsaturated fat do not equal the amount of total fat listed, than it is likely that unhealthy trans-fat is making up the difference. 5. Cholesterol: Found only in animal products, you should aim for less than 300 mg of cholesterol per day. To achieve this, choose lean meats and low fat cheese while keeping portions to 6 ounces per day. 6. Sodium: Food with greater than 400 mg per serving are high in sodium and should be avoided. Aim for 2400 mg or less per day or 600-800 mg per meal. 7. Ingredients: Reading the list of ingredients can provide useful information. Ingredients are listed in order by weight so those in the 7 greatest amount are listed first. To avoid too much total or saturated fat, limit your use of products that list a fat or oil first OR list many fat and oil ingredients.
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CUT THE FAT!
Fat occurs naturally in food and plays an important role in our daily nutrition. Fats provide a concentrated source of energy for your body and store reserved energy, insulate tissues, and transport vitamins through the blood. However, not all fats are created equal.
Good Fats:
Polyunsaturated and Monounsaturated Fats
These fats can decrease your bad cholesterol (LDL) and may raise your good cholesterol (HDL).
Usually liquid at room temperature.
Can be found in avocados, nuts, oils (olive, canola and peanut) and olives.
Fish is another great source of good fats— eating salmon twice a week will help you get the essential fatty acids your body needs.
Bad Fats—Saturated Fats
These fats come from animal products and increase your bad cholesterol (LDL).
Usually solid at room temperature.
Can be found in butter, whole milk, full fat cheeses, chocolate, coconut, egg yolk, beef and bacon.
Try to avoid it by selecting lean meats such as white meat in poultry and round or loin cuts in red meats.
Bad Fats—Trans Fats
Referred to on ingredient lists as partially or fully hydrogenated oils.
Consume as little of this type of fat as possible because it raises bad cholesterol (LDL) and lowers good cholesterol (HDL).
Usually solid at room temperature.
Found in fried and processed foods, like store-bought baked goods and snack foods, as well as in margarine and vegetable shortening.
Always trim all visible fat from meat before cooking it.
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A Whole Grain of Truth Information from www.choosemyplate.gov What is a whole grain? Whole grains heart, because they contain soluble contain the entire grain kernel (the fiber which helps prevent cholesterol bran, germ and endosperm). They are from entering the blood stream. good for your body, especially your
Cholesterol is a waxy substance produced by the liver and supplied in the diet through animal foods like meat, poultry, dairy, eggs and fish. Our body needs some cholesterol to insulate nerves, form cell membranes and make certain hormones; however, too much cholesterol in the blood can lead to a build-up in the arteries, which is a major risk factor for heart disease and stroke. Though these conditions often do not develop until later in life, it is never too early to start working toward great heart health.
Minimally processed whole grains are rich in nutrients, fiber and flavor!
What foods have whole grains?
Brown Rice and Wild Rice Oatmeal Popcorn Whole-wheat cereal, bread, crackers, pasta and tortillas
Shredded wheat cereal
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Healthy
Trades
Information from the American Heart Association
The next time you are going to pick out a snack, don’t go for the salty and sugary foods, try one of these healthy options instead!
Skip This Sugar-sweetened beverages
INSTEAD
Water 100% fruit juice Milk (fat-free or 1%) Vegetable Juice
Chips and Crackers
Sunflower seeds Walnuts, almonds, peanuts Fat-free cheese snacks Fruit (apples oranges, bananas) Veggies (carrots, celery sticks) Whole grain crackers
Sweets and Baked Goods Fresh or frozen fruit Carrots Raisins Baked apples Sugar-free ice pops
Try this!
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Have Some Fun with your Food! Information from www.choosemyplate.gov An easy way to encourage children to eat their fruits and veggies is by making it fun! By providing wholesome ingredients and allowing kids to help with preparation, eating
healthy becomes a fun, bonding activity. They may even be willing to try foods they have avoided in the past if creating it becomes a fun activity.
Try a Smoothie Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned or even overripe fruits. Bananas, berries, peaches. If you freeze the fruit first, you can even skip the ice!
Delicious Dippers Whip up a quick dip for veggies using yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots or cauliflower. Fruit chunks go great with yogurt and cinnamon or vanilla dip.
Caterpillar Kabobs Assemble chunks of melon, apple, orange, pear on skewers for a fruity kabob. For a raw veggie version, use zucchini, cucumber, squash, sweet peppers or tomatoes.
BUGS ON A LOG! Use celery, cucumber or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries or cherries, depending on what bugs you feel like eating!
Potato Person
Frosty Fruits
Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make “popsicles” by inserting sticks into peeled bananas and freezing.
Put the Kids in Charge! Ask your “Little” to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.
Homemade Trail Mix Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts or sunflower seeds mixed with dried apples, pineapple, cherries, apricots or raisins. Add wholegrain cereals to the mix too.
Personalized Pizzas Set up a pizza-making station in the kitchen. Use wholewheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low fat cheese, and cut up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizza in the oven to warm.
Trees in a Broccoli Forest Recipe from Dole Fun with Fruits and Vegetables Kid’s Cookbook www.dole.com/videos/2012/06/Broccoli-Forest Children who learn the importance of eating healthy early on are more likely to continue this practice into adulthood.
Engaging activities are one of the best ways of introducing nutrition to a child, so make the fun snack below—it’s a great way to share valuable nutrition education with your “Little” and it only takes 15 minutes. The recipe makes four servings.
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Vegetable Forest Ingredients 2 carrots, peeled 3 cups broccoli florets 1 red pepper ring 3 tablespoons parsley leaves
Dipping Sauce Ingredients 1/4 cup plain, nonfat yogurt 1/5 cup light sour cream 2 teaspoons honey 2 teaspoons spicy brown mustard
You Will Need: Cutting Board Sharp knife Serving plates Small mixing bowl Mixing spoon Measuring cups and spoons Someone to assist and/or supervise
Planting Your Forest 1. Wash hands and preparation areas with warm soapy water. 2. For dipping sauce, combine all ingredients in a small bowl. 3. Hold carrots against cutting board and trim off ends. Cut each in half, crosswise, then lengthwise to make four pieces. 4. Cut red pepper ring in 4 pieces making sure there is a rib in the center of each cut piece 5. Arrange plate by putting: A. 2 carrot pieces side-by-side in the center. B. Arrange broccoli around carrots forming a cluster. C. Place two of the red pepper (birds) in the upper corner of the plate. D. Spoon dip abound the base of carrots and sprinkle with the parsley. To Serve: Pass out napkins, then dunk your red pepper birds, broccoli branches and carrot tree stump in the dipping sauce. Yum!
French Toast with Tropical Fruit Salsa Recipe from www.kidnetic.com
Here is a fun and healthy breakfast recipe to try. This drates, making it a true breakfast of champions. This delicious French Toast contains fiber, protein, calcium recipe makes four servings. Be sure to have an adult and various minerals but is low in fats and carbohyhelp the child when cooking. Ingredients French Toast 4 large eggs 2 tablespoons sugar 1 1/2 cups fat-free milk 1/2 teaspoon vanilla extract 4 slices whole wheat bread Tropical Fruit Salsa 1 medium banana, halved 1 medium peach unpeeled, quartered, pit removed 1/8 teaspoon ground cinnamon Optional Garnishes Powdered sugar Fresh mint leaves Putting it all together Crack eggs into a shallow pan or large, wide-bottomed bowl. While beating eggs with a whisk or large fork, add sugar, milk and vanilla extract. Prepare the Tropical Fruit Salsa. In a blender container, toss in the banana halves, peach quarters and cinnamon. Blend on low speed for 30 seconds or until pureed. Set aside. Heat a large non-stick pan over medium heat. While the pan is warming, dunk each piece of bread, one at a time, in the egg mixture until the bread has absorbed some of the liquid, but no longer than 30 seconds per slice. Spray the pan with butter-flavor cooking spray. Place soaked bread, in batches, in pan. Cook bread on each side for 4 to 5 minutes, or until crisped and golden brown, using a spatula to carefully flip the French Toast from one side to the other. Repeat the process for the remaining soaked bread slices. Serve each slice of French Toast topped with Tropical Fruit Salsa. If desired, sprinkle with powdered sugar through a sifter or fine mesh strainer and garnish with mint leaves.
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Get Active! Information from the U.S. Department of Health and Human Services
It is important to stay physically active daily in order to improve your overall health and wellness. Whether you’re playing soccer with friends, going for a swim, or just walking the dog, your physical, mental and emotional health is benefiting from your willingness to get off the couch and do something. There are three main types of physical activity and each has its own important health benefits:
1. Aerobic Activities Also known as endurance or cardio activity, this type involves rhythmically moving the large muscles of your body causing your heart to beat faster than usual. Examples include brisk walking, running, swimming, dancing, bicycling and jumping rope.
Activity Profile Intensity: how hard you work while doing the activity Frequency: how often you engage in aerobic activity Duration: how long you do the activity during one session * A total of 2 ½ hours of moderate intensity aerobic activity a week has been found to reduce the risk of various chronic diseases and adverse health outcomes.
2. Muscle-strengthening Activities This form involves making the muscles exert more effort than usual working or holding the muscles against a weight or other force. Muscle strengthening exercises can be structured, such as resistance training or weightlifting, or unstructured, such as playing tug-of-war or climbing on a playground or tree.
Activity Profile Intensity: how much weight/force is being used Frequency: how often you engage in the muscle-strengthening activity Repetition: how many times you lift the weight
3. Bone-strengthening Activities Activities of this nature produce force on your bones which promotes bone growth and strengthening. Sometimes referred to as weight-bearing activity, the force most commonly used in this type of exercise is impact with the ground. Examples include jumping jacks, running, basketball and jumping rope. Bone-strengthening exercises can also be muscle -strengthening or aerobic as well.
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Top Ten Ways to be Fit and Have Fun! Take your dog for a walk around the block. If you don’t have a dog, take a sibling or neighbor. We often overlook simple activities like these, but they are a great way to enjoy the day in an active way.
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Use the stairs instead of the elevator. The stairs will give you a quick cardio workout to get your heart pumping and blood flowing.
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Go for a family bike ride in your community or on a local bike path. This is a perfect way to spend time together and see what your community has to offer. You might even find a new favorite spot that you have driven by a thousand times and never noticed before.
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* Be sure to always wear your helmet.
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Try a new sport or active hobby. Some options to try are: basketball, jogging, karate, baseball, soccer, hiking, Frisbee, dancing, tennis, skating, softball, tumbling and volleyball. Play at the park. Whether you’re swinging across the monkey bars, climbing up a wall or just running across the field, there are all kinds of activities and games you can do at the park to get you up and moving. Join a team. Whether it is at school, the park district, or just a group in your neighborhood, making friends with others who enjoy being active will encourage you to get out and play. When on vacation with your family, plan active outings. Visit a state park and go for a hike, play at the beach, or take a tour of your vacation spot on a bike.
Go for a swim. Not only is swimming a great way to cool down in the heat, but it is also a great way to get in shape. The resistance from the water makes you work extra hard without even noticing, so try swimming some laps in the next pool you visit. * Make sure swimming is supervised.
Make an obstacle course in your yard to challenge your friends and yourself. You can incorporate all sorts of sports and outdoor items like balls, Frisbees, jump ropes, scooters and hula hoops. Time yourself to see who is master of the course.
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Play classic outdoor games like Tag, Red Rover, Four Square, Capture the Flag and Hopscotch. For some new games
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visit http://pbskids.org/zoom/activities/games/.
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Cover Your Cough Cool Bear shows you how to stop the spread of germs that make you and others sick!
To help others from getting your germs, be sure to sneeze and cough into your arm instead of your hands.
Keep a tissue handy in case a runny nose or sneeze sneaks up on you.
And be sure to throw used tissues away!
Always wash your hands with soap after coughing, sneezing or blowing your nose.
Use hand sanitizer if soap and water are not nearby
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Treat Your Pearly Whites Right!
Cavities and tooth decay affect children throughout the nation every day. It can interfere with eating, talking, learning and being comfortable in public. The good news is that tooth decay is 100% preventable!
Eat nutritious meals at regular times and avoid snacking in between so that your mouth stays clean between meals.
Visit your dentist twice a year for regular check-ups.
Drink lots of water. Many communities fluorinate their water and this process helps prevent tooth decay. Fluoride is a mineral that occurs naturally in many water sources. When added to drinking water, it helps protect teeth by remineralizing the tooth’s surface, thereby combatting the eroding acids produced by bacteria in the mouth. Drinking water regularly ensures that your teeth are continually exposed to this helpful mineral.
Use mouthwash as a final rinse after brushing your teeth. But remember not to swallow it, spit it in the sink instead.
Brush your teeth at least twice a day with fluorinated toothpaste to provide additional protection. Try in the morning (after breakfast) and at night (before going to bed).
Don’t forget to floss at least once a day. Make sure to get between every tooth!
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SAFETY—KNOW WHAT TO DO Emergencies can be scary, especially for children. They can be difficult to respond to under the best of situations, but some education and pre-planning can help them if no one else is around. Children do encounter emergencies, and even though they are young, they can save lives through simple actions. Discuss these actions with them now so they can be prepared. In any emergency situation it is important to remain calm. If you are calm, it will help the victim be calm. Make sure you survey the situation to ensure it is safe for you to help. Call 9-1-1 for emergency services. Give them your location, name and a quick summary of what is wrong. These actions are not intended to take the place of qualified help in the event of an emergency. In any emergency, always seek medical advice when you think it is necessary. It is also recommended that you take a certified CPR and first aid course.
Cuts – For a minor cut, wash area with soap and water, not alcohol, and cover with a sterile gauze bandage. For a major wound - If blood appears to be spurting or gushing, follow these instructions and call for help. Take a clean cloth or towel and press hard on the cut for 10 minutes. Do not remove
pressure to see if it is working. If possible, raise the cut above the level of the chest. After 10 minutes, if the bleeding has stopped, cover the cut with a bandage. If the bleeding hasn’t stopped, try pressing harder for five more minutes and seek medical help.
Animal Bite - Flush the wound area with water and then wash with soap and water for at least five minutes. Cover with a clean dressing or cloth. Immediately seek care at a hospital or physician office. Bee or wasp sting - Try to remove the stinger by gently scraping with clean blade. Clean with soap and water and apply an ice compress to reduce swelling. If person has an allergic reaction (will happen within 30 minutes), hives, itching all over, wheezing, vomiting or a history of allergic reaction, call for emergency help.
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A burn – For a minor burn, immediately cool the burn area by putting it under cool running water or in a sink filled with cool water for at least five minutes or until the pain subsides. Never apply butter, grease or ointment. Don’t open blisters or remove dead skin. Cover with gauze. If blisters break, apply a clean dressing. If the burn is on the face, covers an area bigger than your hand or if it blisters, call the doctor or emergency number. Severe burns – Have victim lie down and cover him or her. Never remove the clothing or clean the burns. Call for emergency help. Chemical burns – Quickly flush area with water for five minutes, cover with gauze and call for emergency help.
Fractures/Breaks – Stop any bleeding and cover wound with clean dressing. It is best not to move the person. Call emergency services. If you are not able to call or send for help, you can immobilize the broken limb by using a splint (wood, corrugated cardboard, rolled-up blanket, pillow, etc.) supported with cloth or rope ties. Keep person warm and treat for shock.
Nosebleed – Have person sit down and lean forward. Pinch nose and have person breathe through their mouth. Or pack bleeding nostril with gauze and pinch. If bleeding persists, call a doctor. Shock – Shock is a life-threatening condition that occurs when the body is not getting enough blood flow. This can damage multiple organs. Shock requires immediate medical treatment and can get worse very rapidly. Shock is often associated with heavy external or internal bleeding from a serious injury. Symptoms of shock include anxiety or agitation/ restlessness; bluish lips and fingernails; chest pain; confusion; dizziness, lightheadedness, or faintness; pale, cool, clammy skin; profuse sweating, moist skin; rapid but weak pulse, shallow breathing and unconsciousness. To treat shock – Keep the person still. Loosen any tight clothing. Cover with blanket or coat. Keep the head low. Check their breathing and pulse rate. Call emergency services.
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Take a Stand Against Bullying! Information from www.stompoutbullying.org
What is bullying?
• Yell STOP and walk away. Just keep walking and don’t turn around no matter what they may say.
• Stay positive. Think about how Bullying is repeated actions which valuable of a person you are intentionally hurt or scare another and all the people that are person. These acts are NEVER thankful to have you in their appropriate and can include name lives. calling, public humiliation, destruction of property, physical pain, exclusion, Imagine building a tall wall all pranks and more. around yourself and every thing the bully is saying just If you’re being bullied, remember two bounces right off those walls. things: 1. You are NOT alone. 2. It is NOT your fault.
What to do if you’re being bullied
Use the buddy system. Bullies feel strong targeting an individual but will rarely bully a group.
If this doesn’t work or the problem is too big for you to handle alone, never be afraid to ask for help. It may be scary to tell someone else but a trusted adult can be very valuable in helping you with the situation. If you can’t go to your parents, seek out a trusted teacher, guidance counselor or your Big.
Be confident! Bullies pick on people they think are weaker than them so if you stand up to them they may be taken by surprise and stop.
First, try to work it out yourself if you can. The bully’s goal is to upset, scare or anger you, so if you don’t show them these sorts of reactions, they are likely to lose interest in you. Try to be brave and courageous and show the bully you won’t let them get you down. Some things to try are: • Walk away when the bully approaches you as if they were a stranger. Your lack of reaction will likely disinterest them. • Concentrate on thinking about something else. Pick some thing that brings you positive feelings.
Cyberbullying Bullying doesn’t only happen in person, it can happen online and electronically, too, when the internet, cell phones or any tech device is used to intimidate another person. This can include harassing messages, impersonation, sending inappropriate pictures, bashboards and more.
If you are being cyberbullied, do not respond. Do save the text messages, emails or whatever messages they have posted for proof in case it is ever needed. Most importantly, remember to contact a trusted adult to report the bullying.
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Being Cyber-Smart in Cyberspace Information from www.wqpt.org/stopbullying Technology brings the world to you, but also exposes you to the world; therefore it is important to understand your online identity. What is an online identity? Online identities are the messages you post, pictures you share, things you “like,” things you buy, web pages you visit, and more. All of these things combine to tell a story about you and create your online identity which contributes to how others see you.
Social Media You may think that the only people looking at your profile are your friends, family, and boyfriend/ girlfriend, but in reality a world of people you have DELETE never met may be cruising through your personal information. Not only are potential employers and college admissions counselors using social media to investigate individuals, but criminals, stalkers and creepers of all kinds can use this tool to select victims and targets.
The Internet is NOT your private space, so be careful about what you do or say online. You should take care of your online image or reputation by making sure that the “online you” presents you in the way you want to be seen.
Think before you act!
Do not post anything you would not say in a face-to-face conversation.
Follow social media safety guidelines and rules.
Promote yourself and others in a positive light.
Don’t share your password or login information with anyone.
Be careful when friending, sending and looking at online posts.
Remove, and ask others to remove, all inappropriate comments and photos.
Think about your future because what you post today becomes a permanent record.
And remember-once something is posted, it exists forever. The delete button does not necessarily mean GONE!
Once you post something, you lose control. Your friends, “frenemies” and even strangers can share, forward, and change your information with just a few clicks.
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