KNI Nutrition Explorer Insert

KIDS NIGHT IN BOX

NUTRITION EXPLORERS ARTWORK PROVIDED BY:

Welcome To Your Kids Night In Box Welcome, explorers!

F i rs t , l et us w e lc ome you t o your Kids Night In Box. T ha nks for choosing us! We ar e s o g r a t e f ul t hat you’ve allow e d us into your hom e this m onth to help build lifelon g me m o rie s b e tw e e n you and your little one(s).

A s a mom of tw o kid d os I f ind it ha r d to offer a va r iety of hea lthy foods tha t m y ch i l d r e n w ill ac t ually e at . W he n I find a r ecipe or sna ck tha t ca n snea k in a hea l th y e l e me nt I of f e r it t o my kid s of ten. T he str uggle is r ea l som e da ys just to get m y t wo y e a r old t o ve nt ure aw ay f rom his m a c n’ cheese but if you ca n get your kid s t h i n k i n g ab out nut rit ion at a yo ung a ge, it ca n ha ve lifelong benefits. When we t e s t e d this b ox c onc e p t w it h my kids, it wa s a hit a nd I hope your little one(s) e n j o y i t j u s t as muc h as mine d id !

A s we c ont inue t o g row , w e ap pr ecia te a ny socia l m edia sha r ing tha t you ca n he l p u s wi t h ! Soc ial me d ia s haring not only spr ea ds the wor d a bout our boxes but a llow s u s t o s e e our b oxe s c ome to lif e ! We a r e hosting a c on test this m onth, a nd one luck y s u b s cr ib e r w ill w in a P layf ul C hef: Deluxe Cooking Kit™. T his com es with a 9-piece co o k i n g s e t, 5 ove rs iz e d re c ip e ca r ds, a n a pr on a nd ha nds-on cr a fts! T o enter th e co n t e s t, p os t a p ic ture w ith your Kids Night In Box visible a nd uploa d it to eithe r F a ce b o ok or I ns tag ram us ing ha shta gs #Ki dsNi gh tIn Box a nd #KNIHeal th yHabits .

L a s t l y , if you and your little one(s) r eceived this box a s a gift, we would love for y ou t o co n t inue this journe y w ith us! T o becom e a subscr iber , visit us a t www. K id s Nig ht I nBox. c om. The re a r e sever a l subscr iption pla ns to choose fr om ! I f y o u h a ve any c omme nts or s ug gestions plea se feel fr ee to m essa ge us on Fa ceboo k o r e ma il us at c us tome rs e rvic e @nightinboxes.com . We va lue a ny a nd a ll feedba ck !

Be s t wi s he s ,

M eg an Prui tt F o u n d e r of Kid s Nig ht I n Box

n io t a r o l p x E n io it Nutr L et’s Get Cook i ng

En j o y y o u r o p t ional ye t amaz ing Broc c oli & Pa r m esa n Fa r r o.

Rea d in g Tim e

Exp l o re t h e wo rld of nut rit ion w hile re ading G ood En o u g h T o E a t b y L iz z y Roc kw e ll.

Explore Nutriti o n

B eco m e a n u t r ition e xp lore r and le arn a ll a bout h ea l t h y e a t i n g !

Hea lth Hun t

U s e y o u r e x p l o re r know le d g e to g o on a hunt fo r d i f f e r e n t f ood s throug hout your ho m e.

Eat a Ra in b ow

Lea rn h o w a r a inb ow c an he lp you re mem ber wha t fo o d s ma k e y o ur b od y hap p y and he althy!

Exercise Explor ati o n

N u t ri t i o n i s n o t e noug h w ithout e xe rc ise, pla y a fun ga m e t o g e t y o u r b l o od p ump ing and make your hea r t ha ppy!

Hea lthy Sn a ck i ng

Rew a rd y o u r b od y w it h a he alt hy s nac k while explor ing the c o n ce p t o f n u t r ition lab e ls .

Crea te your M as ter pi ece

Cr e a t e a n a ma z ing c anvas mas t e rp ie c e to r em ind you how to be a n u tri t i o n e x p l ore r.

Beyond the B ox

We wa n t t o p r ovid e you w it h ite ms that go beyond your K id s N i g h t I n Box ad ve nt ure .

Way s to Con ti nue

K ee p y o u r l i t t l e one (s ) e ng ag e d and inter ested in being hea lthy even a fter you h av e co m p l e t e d your Kid s Nig ht I n Box a ctivities.

Re m e mb e r t o vi s i t ki d s ni ght i nb o x.c o m/he althy-habits to liste n to y o u r c u s tom ma d e p l a yl i s t !

V is i t u s at k i d s ni ght i nb o x.c o m /b l o g t o find the me -r e late d activ itie s e ac h mon t h !

Marinas Recipes

Reading Time

Grab your recipe card!

E xplor e the wor ld of nutr ition whil e r ea ding Good E n ou gh To E at by Lizzy R ockwell.

Items Needed:

Good E n ou gh t o E at book

Boo k Su m m a r y :

Hi frie nd s!

I’m M a ri n a f rom M arina M ake s ( ma ri n a m a k e s b log . c om). F ood not only f il l s o u r b e l l i es , b ut it make s us s tronger , h e a l t h i e r a n d s marte r! I t is imp ort ant tha t we e a t f o o d f rom e ac h f ood g roup e ver y d a y , s o I ch a l l e ng e you to s tart d oing so.

Le t ’ s m a k e cooking f un t og e t he r, s tarting wi t h t h i s o n e -p ot b roc c oli and p arme sa n f a rro . T h e re cip e inc lud e s g rains , ve g gies a n d d a i ry — s ome of the b e s t f ood s yo u ca n ea t . I h o p e y ou have a t on of f un making t h i s me a l !

Ad u l t s , a s a l w ays , I e nc ourag e you t o in v o l v e y o u r l ittle one (s ) in the c ooking p r o ce s s , wh e the r you have the m s t ir, c ho p o r j u s t t as t e . The d ire c tions inc l ude sp e ci f i c wa y s your little one (s ) c an he lp.

I h o p e y o u h a ve f un c ooking t og e t he r ! I’d lo v e t o s e e h ow your f ood t urns out, so p l e a s e f e e l f re e to s hare p ic ture s on socia l me d i a . D o n ’ t f org e t t o us e t he has ht a g # m a r i n a m a k es e ats .

Ha ppy ea tin g!

T his book is a kid’s gu i d e to nutr ition tha t little m inds will be ab l e to under sta nd per fectly. Lea r n a ll ab o u t hea lthy ea ting, food gr oups a nd wh at va r ious foods do for your body! From ca r r ots to cookies, this book explai n s wha t nutr ition is a nd why it is im por tan t.

In this book, you will lea r n a bout al l th e nutr ient gr oups, wha t nutr ients do an d even how the body digests food!

A s k y o u r ch i l d(re n) t he q ue s tions b e low to get their m inds thinking b e f o r e d i v i n g into t he b ook!

P r e - r e a d i n g que s t ions for lit t le ones (grades PreK-2): 1. W h y d o y ou t hink w e ne e d t o e at food?

2. W h a t f o o d s d o you e at f or e ac h m ea l (br ea kfa st, lunch a n d d i n n e r)?

3. W h a t i s y our f avorite me al to e at ?

P r e - r e a d i n g que s t ions for old e r ones (grades 3–6): 1. W h y d o y ou t hink our b od ie s ne e d food to sur vive?

2. W h a t a re e xamp le s of he alt hy and unhea lthy foods?

3. W h a t i s y our f avorite me al to e at ? Do you think it is hea lthy o r u n h e a l thy?

N o w r e a d G o od Eno ugh to Eat w ith your little one(s). R ea d it a loud to t he m o r h a v e t he m re ad it t o you. Y ou ca n even ta ke tur ns r ea ding a n d s wi t ch o n e ve ry p ag e !

O n ce y o u f i n i s h t he b ook, as k your little one(s) the questions below t o t e s t t h e i r comp re he ns ion! This b ook is long a nd ther e a r e a lot of f a ct s t o re m e mb e r, s o f e e l f re e t o l ook ba ck in the book while a n s we ri n g t h e q ue s t ions .

P o st- r ea d i n g q ue s t ions for lit t le on es (grades PreK-2): 1. W h y d o y ou t hink it is imp ort ant t o ea t hea lthy?

2. W h a t a re s ome he althy f ood s that you should ea t a lot of?

3. W h a t a re s ome unhe althy f ood s tha t you should only ea t a little of?

4. C a n y o u n ame any of the f ood g roups (hint: look a t the fir st two a n d l a s t t wo p ag e s of the b ook)?

P o st- r ea d i n g q ue s t ions for old e r on es (grades 3–6): 1.

2.

3.

4.

H o w d o e s e ating he alt hy he lp your body?

W h a t a re nut rie nt s ?

H o w ma n y s e rving s of f ruits and v eggies should you ea t ea ch da y?

W h a t a re a f e w mine rals f ound in hea lthy foods?

to Enough d o o idG PS: ludes k c n i n e AND Eat ev ecipes r y l d n to frie ids how r fat! k s w o sh d fo eir foo test th

Explore Nutrition

Items Needed: • • •

MyPla te back gr o u n d MyPla te sti ck er sh eet Binocula r k i t

B e co m e a n u t r ition e xp lore r and le arn a ll a bout hea lthy ea ting!

Fi rst thin gs f i r s t; get i nto ch ar act e r !

To d a y , y o u a re g oing to b e c ome a nutr ition ex p l o r e r a s y o u le arn all ab out he althy ea t i n g ! F i rs t l o c at e your b inoc ular kit . Use the pr o v i d e d i n s t ruc tions t o p ut t og e t he r y ou r b i n o cu l a rs .

B e f o re y o u b e come an of f ic ial nut rit ion ex p l o r e r , t h e re are a f e w thing s you need t o k n o w. E v e ry f ood b e long s t o one of five t e a ms . T h e s e te ams are als o c alle d g ro ups.

We wi l l e x p l a i n and g ive e xamp le s of ea ch o ne b e l o w!

Her e is a pictur e of a food pyr a m id b el ow to help you r em em ber the types of fo od gr oups a nd how m uch of ea ch one y ou should ea t ea ch da y!

It is im por ta nt to r em em ber tha t you d o not ha ve to ea t food fr om ea ch tea m at ever y m ea l! You ca n split up the teams thr oughout the da y. However , you sh ou l d tr y your best to ea ch som ething fr o m each good tea m a t lea st once a da y.

Sparingly

T EAM G R AI N - G rains are f ood s s uc h as br ea d, c e re a l , ri ce o r p as ta. Y our b od y ne e d s the M O ST o f t h i s food g roup ! I t is re c ommended t ha t we h a v e 6- 1 1 s e rving s of g rains e a ch da y.

2-3 TT

BU

T EAM V EG G I E - Ve g e tab le s are f ood s s uch a s c o rn , ca r ro t s , tomatoe s , s q uas h, b roc coli or c a b b a g e . I t i s re c omme nd e d t hat w e ha ve 3-5 s e rv i n g s o f v e g e tab le s e ac h d ay.

T EAM FR U I T- Fruits are f ood s s uc h as a pples, ba n a n a s , g r a p e s , orang e s or p ine ap p les. It is r eco m m e n d e d t hat w e have 2- 4 s e rvin gs of fr ui t s e a ch d a y.

2-3 ER

MILK

2-4

3-5

6-11 A

PAST

RI E C

T EAM D AI R Y - Dairy are f ood s s uc h as cheese, y og u r t o r m i l k . I t is re c omme nd e d that we h a v e 2 - 3 s e rv i ng s of d airy e ac h d ay.

T EAM P R O T EI N- P rot e ins are f ood s s uch a s m e a t , f i s h , e g gs or nuts . I t is re c ommended t hat we have 2-3 servings of proteins each day.

Th e re i s o n e more te am, b ut it is NO T a tea m t ha t y o u wa n t to b e on! This te am inc ludes all t h e f o o d s t hat have f ats , unhe althy oils and s u g a r. T h es e are f ood s like b ut te r, ca ndy, s we e t s o r d o u g hnut s . I t is O K f or you to ea t t he s e f o o d s s ome time s , b ut it is imp or ta nt to lim i t h o w mu ch you have . The s e typ e s of food c a n m a k e y o u f e e l unhe althy and d amage o ur t e e t h !

Now tha t you know a ll a bout the foo d gr oups, use your included MyPla te sti ck er s to ta lk a bout wha t food gr oup ea ch sti ck er would go into. T hen, use your incl u d ed MyPla te ba ckgr ound to cr ea te a pl ate th at ha s the r ight a m ount of ea ch food i n th e r ight pla ce! (You m a y a dd one or t w o sw eets to the outside of the pla te for des ser t, b u t m a ke sur e to LIMIT them !)

PS: Save o ne o f t he s m aller s t icker s fo r a lat er act ivit y !

Health Hunt U se y o u r e x p l o re r know le d g e to hunt f o r food in your home.

Items Needed: • • •

Pencil Binocula r s Ma gnifying gla ss

G et y o u r b i n o culars and mag nif ying g lass r ea dy to go o n a h u n t ! Us e your e xp loration s kil ls to see how ma n y f o o d s f rom e ac h f ood te am you ca n find in your h o m e ! K e e p s core on our c hart b e low and if you wa nt, go t h e e x t ra m i le and w rit e d ow n or d raw ea ch food that you find!

T EAM GR AI N

TE AM V E G G IE

T E AM FRUI T

T E AM DAI RY

T EAM PR OTEIN

Eat a Rainbow

Items Needed: • •

Oil pa stels R a inbow sheet

Le a rn h o w a r ainb ow c an he lp you re m em ber wha t f o o d s m a k e y our b od y hap p y and he a lthy!

F ru i t s a n d v e ge tab le s are F U L L of vita m ins tha t your bodies need. Did you know tha t t h e mo r e co l orf ul that f ruit s and ve g gies a r e, the better they a r e for your body? It is imp o rt a n t t o e at a rainb ow of f ruits AND veggies!

Little on es:

F ind your inc lud e d rainbow sheet. Use your oil pa stels to color ea ch line o f t h e ra i n b ow the c olor it s ays ins id e (you ca n m ix the blue a nd r ed oil pa stels to m a k e p u rp l e ) . A s y ou c olor e ac h line , d is c uss fr uits or veggies tha t a r e tha t color ! Use your b o o k a s a r e fe re nc e if ne e d e d .

O ld e r one s:

F ind your inc lud e d rainbow sheet. Use your oil pa stels to dr a w in pictur es o f f ru i t s a n d ve g g ie s in e ac h line of t he r a inbow using the designa ted color . You ca n mi x t h e b l u e and re d oil p as te ls t o ma ke pur ple or just use blue. Use your book a s a r e f e r e n ce i f ne e d e d .

Jumping Jacks Arm Circles

6 5

Sit Ups

1

4 Push Ups

Squats 2 3

High Knee Steps

ce Pla er k stic ! e her

Rainbow Sheet RED ORANGE

GREEN

YELLOW

PURPLE

Exercise Exploration

I t e m s N e e de d: • •

N u t r i t i o n i s n o t e noug h w ithout e xe rc is e; pla y a fun ga m e to get your blood pu m p i n g a n d make your he art hap p y!

Fidget spinner One sti ck er for p o i n ter

E a t in g n u t ri t i o u s f ood s is one w ay t o ke ep your body hea lthy, but it is not the only wa y!

An o t h e r wa y t o s tay he alt hy is to e xe rc is e, which keeps your hea r t str ong. E xer cise is a n y t y p e o f p h y s i c al move me nt t hat makes you hea lthier a nd str onger . R ea d over these q u ic k e x e r ci s e f ac t s b e f ore jump ing int o the ga m e!

•

Y o u r b o d y n ee d s 6 0 minut e s of e x e rc i se per day (th i s i n c l u des ru n n i n g or p l a y i n g o u tsi d e ) .

•

Y o u r b r a i n r ele as e s e nd or p hins when you exerc i se. En dorph i n s are c h emi c al s t h a t m a k e y ou fe e l good !

•

Ex er c i se c a n he lp y ou s le e p b e t t e r a t n i gh t.

•

Ex er c i se c a n he lp s t r e ngt he n y our ref l exes an d c oordi n ati on .

•

Ex er c i se h e l ps mor e ox y ge n ge t t o you r brai n , wh i c h c an h el p you do better in sc h o o l !

N o w y o u a re g o i ng to p lay a g ame t hat will get you m oving a nd m a ke your body ha ppy.

F in d y o u r i n cl u d ed f id g e t s p inne r and c hoose a n end to be the “pointer .” Pla ce the r em a i n i n g s t i ck e r f rom your p late ac tivity on this end.

Pla c e y o u r f i d g e t s p inne r in t he c e nte r of the spinner below. Give it a spin a nd see w h ic h e x e rci s e t he “ p ointe r” e nd land s on. T hen give it a nother spin to see how m a ny t imes y o u m u s t do t he e xe rc is e and g e t moving! R epea t these steps until you ha ve la n d e d o n e a ch e xe rc is e or unt il you g e t tir ed. If m or e tha n one per son is pla ying, ta ke turns spinning.

Healthy Snacking Rew a rd y o u r b od y b y s nac king on s omething h ea l t h y wh i l e e xp loring t he c onc e p t of n u tri t i o n l a b e l s .

It e m s Nee d e d : • •

Veggie straws Ma g n i f y i n g glas s

Create your Masterpiece Cr ea te a n a m a zing ca nva s m a ster piece to r em ind you how to be a nutr ition explor er .

B ef o re d i g g i n g int o your d eli ci o u s s n a ck , w e are g oing t o e x p l o re t h e lab e l on t h e b a ck !

Many f o o d s h a v e a lab e l on t h e b a ck o f t h e p ac kag ing t hat t ell s y o u t h e n ut rit ion f ac ts . Eac h n u t r i t i o n l a b e l t e lls you t he f o ll o wi n g t h i n g s : • • • •

S er v i n g si z e ( t he amount a p e r s on t y p i c a l l y c ons ume s at one t ime ) a n d ser v i n gs p e r cont aine r Ca l o r i es p er s e r v ing ( calor ie s ar e u n i ts o f en er gy ) N u t r i t i o n fact s - t he amount of fa ts, c h o l e st e r ol, s ugar s , fib e r s an d c a r b o h y d r at e s in t he food I n gr e d i e n t s us e d t o mak e t he food

Y o u ca n co m p a re nutrit ion lab e ls to s e e wha t f o o d s m a y b e he alt hie r to e at t han other s. Find so me t h i n g i n y o ur home w ith a nutrit ion la bel o n i t a n d co mp a re it t o t he lab e l on your veggie st r a ws ! W h i ch food it e m d o you think is h e a l t h i e r ?

N o w, t a k e a b re ak f rom le arning and e njoy y o u r n u t ri t i o u s s nac k. P air it w it h a g lass of w ate r . Yo u r b o dy ne e d s 2 lit e rs of w ater a d a y — t h a t i s A L O T! Wat e r ke e p s your b ody h y d ra t e d , co o l and he alt hy.

Head to www.kidsnig htinbox.com/he alt hy - ha b i ts to wa tch a n instr uctiona l step-b y - step video on how to cr ea te your heal th y ha bits m a ster piece!

Once you a r e a ll done, pla ce yo u r can v as som ewher e wher e it ca n r em ind you a bout a ll the things you ca n do to k eep your body ha ppy a nd hea lthy!

I t ems Ne ed ed : • • • • •

Beyond the Box

Ca n v a s Oi l p a s t e l s Googly eyes Glue D e v i ce t o wa t ch vid e o o n

We wa nt to pr ovide you som ething tha t ca n go beyond your Kids Night In Box a dventur e.

We included two gifts in your Kids Night In B o x tha t ca n go beyond the a ctivities enjoyed to d ay .

T his is our tha nk you to you for being pa r t o f o u r Kids Night In box com m unity—we a ppr eci ate y ou so m uch!

T he fir st gift is a food jour na l tha t includes d ai l y food logs for you to r ecor d wha t you ea t an d even a r ea s wher e you ca n r ecor d wha t exer ci ses you did tha t da y! T his is a per fect wa y to encour a ge a hea lthy lifestyle a nd continue b ei n g a nutr ition explor er .

T he second gift is a n a ctivity ca lled “Missi o n Nutr ition—10-da y cha llenge.” In your box, you will find a sheet la beled Mission Nutr ition. Th i s sheet gives you 10 cha llenges to com plete ov er the next 10 da ys (if it ta kes a little longer th an 10 da ys, tha t is tota lly OK). Color in ea ch mi ssi o n a s you com plete it. You ca n do it, nutr itio n explor er . We believe in you!

PS: V isit us a t ki dsn i gh ti n box. c om/h eal th y-h abi ts to lear n how to ta ke the r a inbow a ctivity com plete d i n this box a bove a nd beyond! It is a super f u n a ctivity tha t will r ea lly help kiddos gr a sp t h e concept of ea ting a r a inbow.

ION MISSION NUTRIT 10 DA Y CH AL LE NG E

DAY 1 Try eat ing h foo d from eac colo r of you r rain bow she et.

DAY 6 Hel p an adu lt mak e a hea lthy mea l.

DAY 2 Onl y drin k wat er or mil k all day lon g.

DAY 7 Eat NO can dy or swe ets all day lon g.

DAY 3 Mak e a hea lthy smo oth ie.

DAY 8 Tell som eon e one thin g you lear ned from n you r Nut ritio Exp lore r Kid s Nig ht In Box .

DAY 4 Try eat ing a new frui t or veg eta ble ...

BE BRA VE!

DAY 9 Exe rcis e for 30 min ute s.

(Re mem ber this can be as sim ple as .) pla ying out side

DAY 5 Eat a big hea lthy bre akf ast.

DAY 10 CON GRA TS! YOU DID IT! Cel ebr ate by mak ing a yum my frui t sala d.

Ways to Continue K e e p y o u r lit tle one (s ) e ng ag e d and inter ested in being a nutr ition explor er even a f t e r y o u have c omp le te d your Kids Night In Box a ctivities.

•

M a k e a f e w of t he re c ip e s in t he ba ck of your Good E n ou gh t o E at book.

•

P e rf o r m t he f at hid ing te s t f rom your Good E n ou gh t o E at book.

•

T r y t o me moriz e the 5 f ood tea m s.

•

Vi s i t t his link to f ind d if f e re nt hea lthy ha bit online ga m es https:/ / pbskids.or g/ g a me s/he althy-hab its /

•

G o g r oc e ry s hop p ing f or he althy a nd nutr itious foods.

•

C h a l l eng e yours e lf to d rink 2 l iter s of wa ter ea ch da y!

•

G o o ut s id e and g e t s ome e xe rcise!

# K NI Nut ri t i o nE xp l o rers # K i ds Ni ght InBo x