WATCH Parent Guide: Eat, Play, & Grow

WATCH: Parent's Guide

We have made a guidebook to combine ideas for healthy food choices and physical activity with the OrganWise Guys, a curriculum your preschooler is getting. This allows you to share part of your child’s world while making it healthier for them.

Scattered in the guidebook are several tips to help with eating behaviors. The main point of the guidebook is to make healthy choices for your child as they are growing. This includes spending purposeful time with your child by being imaginative, playing and moving, and making good food choices with them.

Adding more fruits, vegetables, whole grains, water and active play time every day is encouraged.

OrganWise Guys Overview OrganWise Guys is a curriculum created to teach children about taking care their bodies with healthy food and physical activity.

The characters names are: Hardy Heart (heart)

Calci M. Bone (bone)

Windy (lungs)

Sir Rebrum (brain)

Pepto (stomach)

Kid + Sid (kidneys)

Madame Muscle (muscle)

Peri Stolic (intestine)

Table of Contents Red: Teeth-day Party; Healthy Habits; Dem bones Pink: Field Trip; Grocery store; Go, Slow, Whoa Orange: Counting in Play; Physical Activity; Move to the Beat Yellow: Healthy "Pets"; Healthy Bodies; Fabulous Fruit + I Love my Veggies Green: Healthy Choices; Eating Behaviors; Healthy Beverages Blue: Clicking on your brain; Goal Setting; Energy Balance Indigo: Fiber-ific Fashion; Eat the Rainbow; Family Meal Purple: What's on your Plate; Healthy Celebration; Perfect Portion; Resources

Teeth-Day Party Brush your teeth every day to keep them healthy!

- Foods can also keep your teeth healthy.

- For example: - Apples and carrot slices - Low-fat yogurt and cheese

Healthy Habits Tips: It is beneficial to engage your children and be imaginative with them.

Try playing little games when eating: 1. Make fruit/ veggie superheroes or come up with superpowers from eating them.

2. Ask your child- “Can you touch it to your finger? Can you touch it to your lips? Can you touch it to your tongue? Each step closer is a victory.” a. See who can cheer the loudest after each bite.

3. Practice counting by counting bites of food- Each bite gets a finger a. Ask- “Can we count one hand?”; "Can we count up to both hands?"

Dem Bones

Key Points: Calcium and vitamin D are important for healthy bone growth, like in teeth!

Foods: fat-free and low-fat milk and milk products, some vegetables like broccoli, and nuts like almonds.

Bones are continually rebuilding, even as adults.

Weight-bearing physical activities, such as walking, running, climbing stairs, and dancing, are best for building strong bones.

Decrease sedentary behavior, increase walking.

Try: Baking broccoli in the oven with almonds this week for a side dish.

Long jumping (a weight-bearing activity)

Field Trip Shopping for: Muscle and Heart Protein: mixed nuts, turkey meat, low-fat ranch, beans, chicken, jump rope Bone Dairy for calcium: cheese, milk, Greek yogurt Intestine High fiber: whole grain bread, popcorn, carrots, apples Kidneys Water: watermelon, ice, water

Grocery Store Activities: Plan your meals for the week with your child.

Use the MyNative Plate to include a low -fat protein, dairy, fruit, vegetables, and whole grain in the meal.

Make a grocery list from the meals.

Try to use ingredients in multiple meals to save money.

Take your child to the grocery store.

Plan for it to take more time.

Allow them to explore the produce section.

Try to stay on the outskirts where there are more fruits and veggies

Go, Slow, Whoa Key Points: GO foods: low in fat, added sugar, and calories—eat frequently.

Examples: fat-free and low-fat milk and milk products, fresh and frozen fruits, vegetables, and whole grains.

SLOW foods: higher in fat, added sugar, and/or calories— eat less often, at most several times a week.

Examples: 100% fruit juice, pancakes, and baked chips.

WHOA foods: very high in fat and/or added sugar, and are much higher in calories— eat only once in a while, least often.

Examples: French fries, doughnuts, fried chicken, candy, and fried potato chips.

Counting on you to Play Physical Activity and Play Baseball Practice batting 10 times.

Running through sprinklers Pretend to be a sprinkler moving 12 times.

Jump rope Jump rope with your arms 15 times.

Running Run in place for 20 second.

Lungs Cool down with 3 deep breaths.

Physical activity Wisercise Examples Push-ups Dance Play basketball Outdoor activities Water balloon fight Go on a walk Tip: - Be active before meals to increase your child's appetite. This may make it easier to serve new foods.

- Recommended for children to have at least 60 minutes of active play time daily.

Move to the Beat

Key Points: Kids should engage in at least 60 minutes or more of moderate-tovigorous activity each day.

You don't have to meet your daily physical activity goal all at once.

Many little activities add up!

Reduce sedentary activity.

Limit screen time to less than 2 hours daily.

Ideas: Walk to school, walk to work, and take the stairs.

Listen to music and dance around the house.

Substitute fried foods with fresh, steamed, roasted, grilled, or baked foods.

Cook with vegetable oil instead of butter, margarine, or lard.

Healthy "Pets" For a strong: Heart- eat low-fat protein foods like fish or beans.

Bones- eat Calcium rich foods like yogurt or cheese.

Lungs- get plenty of fresh fruits, veggies, and air.

Brain- start the day with a healthy breakfast.

High fiber, low sugar Muscles- be active and move and play.

Kidneys- drink lots of water.

Intestines- eat lots of fiber from fruits, veggies and whole grains.

Healthy bodies Sometimes, children don't want to eat what is served. Here are some tips: Role model eating healthy foods and eat together as a family.

Audibly show enjoyment of healthy foods.

"Hmm, yummy!" or "I love eating __(food)__. It's so __(yummy)__ and good for me."

Only offer foods at mealtimes that are already being served.

Do give them freedom to eat what's on the table without pressuring them, but don't get out other foods for them.

For example, don't get out cereal for your child if they aren't eating the chicken and roasted veggies.

Fabulous Fruit + I Love My Veggies Key Points: Have more healthy foods in the home.

Eat two to four servings of fruit and three to five servings of vegetables a day to help build healthy bodies and lower the risk of getting certain diseases.

Fruit and vegetables provide nutrients, antioxidants, vitamins and minerals that are good for the body.

Fruit and vegetables are GO foods.

Not fried vegetables, though.

Healthy Choices Some OrganWise Guy's guidelines for healthy choices: Eat colorful fruits and veggies.

Drink lots of water.

Eat a healthy breakfast.

Play, move, exercise Activities: Practice cheering when making healthy choices.

Draw different exercises you can do.

Eating behaviors Set snack and meal times around the same time every day.

Separating meals from snacks by at least 2 hours can increase appetite at meals.

When children are hungry, they are more likely to eat and enjoy foods served.

You are responsible for: what is served at meals and snacks, where meals are eaten (preferably the table), and when meals and snacks are.

Children are responsible for: how much they eat and whether or not they eat.

Trust your child's ability to know when they are full.

Before serving more ask, "Is your tummy full?"

Healthy Beverages Key Points: Drink water or fat-free or low-fat milk instead of sugarsweetened beverages.

Water is a GO drink; drink it anytime!

Water is essential to our body’s survival. It helps every part of your body.

Fat-free or low-fat milk and fortified 100% orange juice are important sources of calcium, which helps build strong bones.

Not all juices are fortified with calcium.

Reduce the number of sugar-sweetened drinks in your home.

Clicking on your brain Questions to ask your childWhat is the best way to "click on your brain"?: 1. Playing soccer or watching TV? 2. Drinking water or soda after playing?

3. Starting the day with high-fiber cereal or pop-tart?

Goal Setting Activities: Plan a healthy breakfast with your child.

Be sure to include whole grains, low-fat protein and fruit.

Goal setting: use the information from this booklet to write goals you have for yourself.

Goals should be: specific, measurable, attainable, realistic, and timely Example: "This week I will serve my child 1 new fruit (ex/ blackberry) for snack and 1 new vegetable (ex/ broccoli) during lunch. If he doesn't eat the first time I offer, I will continue to offer each day during the week.

Energy Balance

Key Points: Increase daily GO food/drink intake, while decreasing SLOW and WHOA food/drink intake.

Increase physical activity.

Decrease drinking regular soda and juice drinks, while increasing water and fat-free or low-fat milk intake.

Activities: Eat a low-fat, high-fiber breakfast—it may make you less hungry later in the day.

Set screen time limits for the whole family. More importantly, enforce the rule!

Ask stores to sell more GO foods.

Fiber-ific Fashion Yellow/orange: oranges, carrots, pumpkin, pineapple, bananas, lemons, corn Red: apples, strawberries, cherries, tomatoes, red bell pepper Green: green beans, peas, grapes, broccoli, limes Purple/blue: grapes, prunes, plums, cabbage, raisins Can you name some more?

Activities: Have a fashion show.

Design a baking sheet with colorful foods cut into different shapes.

Create fun snacks with fun names.

Ex/ Guacadiles: Avocados made to look like a crocodile

Eat the Rainbow "Eating the rainbow" means eating foods that are very colorful!

Colorful foods are full of healthy and good nutrients for you and your child as they grow!

This guide is a rainbow to help you remember to incorporate colorful foods into all your meals.

Try to eat/serve 5 fruits and/or vegetables a day.

Tips: Try different ways to serve foods.

Textures: pureed, chopped, sliced, canned, steamed, fresh/crunchy, baked

Family Meal

Key Points: Family settings have a large impact on child’s behaviors and habits.

Home cooking can be healthier AND cheaper than fast food and takeout options!

Eating as a family is good for a child’s emotional, physical, and mental development. Commit to making family meals a routine.

Ideas: Planning meals and using a shopping list helps save money and time!

Have all family members help with the meal so that responsibilities are shared.

For conversation, share “best” and “worst” moments of the day.

What's on your Plate How to eat in celebrations: Bring a fruit platter.

Make sandwiches using whole wheat bread, low fat meat, and vegetables.

Drink water (flavor with fruit for fun).

Angel food cake with strawberries or frozen yogurt.

Healthy Celebration Activity: Make your own streamers by drawing fruits and vegetables on paper and connecting them.

Decorate paper plates with your favorite healthy foods.

Tips: Audibly show enjoyment of fruits and vegetables as well as new foods.

It may take several times (8-15) when offering your child a new food before they accept it. This is ok! Keep trying!

Let your child help in preparation of foods.

They will taste during the process.

Perfect Portion Key Points: Control portion sizes.

Smaller portion sizes can give your body the number of calories and nutrients it needs to live and grow.

Getting the right amount of nutrients is critical to healthy brain development and body growth in children.

Limit intake of high-fat and high-calorie foods that are low in nutrients.

Make sure to have enough fruit and vegetable intake every day.

Drink water and fat-free or low-fat milk instead of sugarsweetened beverages.

Resource List: Pinterest: "Picky Eating" Dr. Dipti Dev https://www.pinterest.com/thehealthyfam/picky-eating/ Lots of ideas for children who are particular with eating.

"More than Mud Pies" https://theicn.org/icn-resources-a-z/more-than-mud-pies/ A website and book with activities to teach kids about food.

OrganWise Guys YouTube channel https://www.youtube.com/channel/UCCc1N506wleUDSj88FMxnn A Videos from the OrganWise Guys about healthy living.

Resource List: Resources for fun ideas or activities: Gardening with Children http://www.nfsmi.org/documentlibraryfiles/PDF/20100401102951.pdf Get Fresh Cooking http://www.getfreshcooking.com/all-recipes/?category=14 Grocery Store Bingo https://fns-prod.azureedge.net/sites/default/files/tn/Bingo_508.pdf

Resource List: Recipes: USDA Native American Recipes https://whatscooking.fns.usda.gov/search/recipes/cuisine/nativeamerican-171 FDPIR Cookbook and recipes https://www.fns.usda.gov/fdpir/sharing-gallery-recipes-cookbooks Variety of low-cost, healthier recipes and cookbooks Turtle Island Club https://turtleislandtales.org/ Traditional stories with tips for raising holistically healthy kids

Resource List:

Native MyPlate https://www.ihs.gov/diabetes/education-materials-andresources/index.cfm?module=productDetails&productID=2469 An example of what a balanced meal could look like plated.

Two Bite Club https://www.fns.usda.gov/tn/two-bite-club A book that can encourage children to try new foods.

Ellyn Satter Institute https://www.ellynsatterinstitute.org/ A website with tips for healthy eating behaviors.

Eat, Play, Grow Curriculum http://www.eatplaygrow.org/ Information in this curriculum is used in parent nights and this booklet.