Linking Language Arts
and Nutrition
Lessons and Resources for Integrated Instruction
GRADE SEVEN
Menu Swap
Acknowledgments
Linking Language Arts and Nutrition was developed by the California Healthy Kids Resource Center with
funding by the California Department of Public Health, Network for a Healthy California. The contents do
not necessarily reflect the position or policy of the California Department of Public Health.
Project Administration
Deborah Wood, Ph.D., Executive Director (Retired)
California Healthy Kids Resource Center
Nora Zamora, M.S., Interim Executive Director
California Healthy Kids Resource Center
Christine Bilbrey, M.S., R.D., C.L.E.
Network for a Healthy California
Cancer Control Branch
California Department of Public Health
Project Coordinator
Jacquelyn Russum, M.P.H., R.D., Program Manager
California Healthy Kids Resource Center
Writers
Lily Jones, M.A.
North Oakland Community Charter School
Kathleen McDougall, M.A.
Principal, San Ramon Elementary
Reviewers and Teacher Consultants
John Matern, Sinaloa Middle School
Joanie Shannon Leith, Hill Middle School
Kay Rodrigues, Lesson Editor
California Department of Public Health
Network for a Healthy California
1616 Capitol Avenue, Suite 74.516, MS 7204
Sacramento, CA 95814
Phone: (916) 449-5400
Web site: http://networkforahealthycalifornia.net
© 2011, California Department of Public Health. This material may not be reproduced or disseminated
without prior written permission from the California Department of Public Health.
This material was produced by the California Department of Public Health’s Network for a Healthy
California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps).
These institutions are equal opportunity providers and employers. CalFresh provides assistance to
low-income households and can help buy nutritious foods for better health. For CalFresh information,
call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.
.
Grade SeVeN
Menu Swap
actiVity OVerView
• Studentswillcreateahealthymenuforoneday,includingahealthysnack.Iftheywant,theymaygive
theirdishesclevernamestomakethemmoreappealing(e.g.,Cha-chaChicken,RedPepperPizazz,
orAwesomeAvocados).Optional:Studentsmayincludenutritionaland/orcaloricinformationfor
eachmeal.
• Studentswillincludesuggestionsabouthowtoburnoffsomeofthisfoodwithphysicalactivity.
• Theteacherwillmakesixcopiesofeachmenuforthenextday’smenuswapandstudentswilldisplay
theirsixextracopiesinastack.
• Inthestyleofagallerywalk,eachstudentwillselectsixmoremenusfromthestacks,tocreateamenu
forawholeweek.
Language arts goaL
Studentswillinterpretfactualinformationfromapoem.Studentswillunderstandthecontentpresentedin
informationaltextandapplyit.
nutrition goaL
Studentswilluseinformationaboutwhattheyneedtoeateachdaytomakedecisionsaboutfoodchoices
foroneweek.Studentswillmakechoicesforappropriatephysicalactivity.
Home Component
Studentssharetheirweekofmenuswithfamilymembersandchoosemealstheywouldliketotryathome.
Theyhelpwithshoppingandplanningtheselectedmeals.
standards and skiLLs supported in tHis Lesson
• California’s Common Core Content standards for english Language arts
GradeSeven
ReadingStandardsforLiterature:KeyIdeasandDetails
•2
Determineathemeorcentralideaofatextandanalyzeitsdevelopmentoverthecourseof
thetext;provideanobjectivesummaryofthetext.
ReadingStandardsforInformationalText:KeyIdeasandDetails
•3
Analyzetheinteractionsbetweenindividuals,events,andideasinatext.
WritingStandards:TextTypesandPurposes
•2
Writeinformative/explanatorytextstoexamineatopicandconveyideas,concepts,andinformationthroughtheselection,organization,andanalysisofrelevantcontent.
LinkingLanguageArtsandNutrition
1
• California Health education Content standards
NutritionandPhysicalActivityContentArea-GradesSevenandEight
Standard1:EssentialConcepts
•1.6.N
Analyzethecaloricandnutritionalvalueoffoodsandbeverages.
•1.14.N
Identifywaystoincreasedailyphysicalactivity.
Standard5:DecisionMaking
•5.1.N
Useadecision-makingprocesstoevaluatedailyfoodintakefornutritionalrequirements.
•5.2.N
Identifyrecreationalactivitiesthatincreasephysicalactivity.
Standard6:GoalSetting
•6.1.N
Makeapersonalplanforimprovingone’snutritionandincorporatingphysicalactivityinto
dailyroutines.
Standard8:HealthPromotion
•8.3.N
Encouragepeerstoeathealthyandtobephysicallyactive.
Cross-disCipLinary skiLLs
•Reading
•Interpreting
•RecordingandComparingData
•CommunicatingResults
•MakingPersonalHealthConnections
MaterialS Needed
• Food byMyeshaJenkins(poem)
(oneperstudent)
• “HealthProjectSelf-AssessmentRubric”
(oneperstudent)
• “DailyEstimatedCaloriesandRecommended
• “MenuTemplate”(oneperstudent)
• Food by myesHa Jenkins (poem) (one per student)
Servings”(oneperstudent)
• “MyPlate:handoutforrevieworreference
• “EatingfromtheFiveFoodGroups”(Dairy,
(oneperstudent)
remaining
Fruits,Grains,ProteinsFoods,Vegetables)
(onesetperstudent)
preparation time
• 30minutes
preparation aCtivities
before day 1:
• MakecopiesofStudentPacket,oneperstudent.Includethesehandoutsineachpacket:
•
Food byMyeshaJenkins
•
“DailyEstimatedCaloriesandRecommendedServings”
•
“EatingfromtheFiveGroups”
LinkingLanguageArtsandNutrition
2
•
“HealthProjectSelf-AssessmentRubric”
•
“MenuTemplate”
•
MyPlatehandout
before day 2:
• Makesixcopiesofeachstudent’smenu
aCtivity time (80 minutes)
• Day1(50minutes)
• Day2(30minutes)
baCkground
See“DailyEstimatedCaloriesandRecommendedServings”pageinStudentPacket.
reCommendations
Byseventhgrade,studentsmaywanttotakecontroloftheirfoodselection.Unfortunately,theymight
prefertheeaseandtasteoffoodsthatarenotgoodforthem.Theyneedfrequentandconsistent
remindersoffoodstheyshouldeattostayhealthy.Thislessonsupportstheselectionofhealthyfoodsby
allowingstudentstodesigntheirownhealthychoicesmenus.Additionally,studentshaveanopportunity
tomakephysicalactivitygoalsforeachdayofaweek.
teaCHing tips
This project may be done paper-free, that is, electronically, if the technology is available.
• OntheMyPlateWebsite(http://www.ChooseMyPlate.gov):StudentsmayusetheInteractiveToolslink
topersonalizerecommendationsfordailydietaryintake,andmayreferencefoodgroupofferingsfrom
thesameWebsite.StudentsmayusethePhysicalActivitylinkstomakeaselectionfortheir“menu.”
• StudentsmayaccessnutritionalinformationforspecificfoodsattheUnitedStatesDepartmentof
Agriculture’sMyFood-a-pediaathttp://www.myfoodapedia.gov.
• Inacomputerlab,studentsmaytypetheirmenusintoanelectronicversionofthemenutemplatethen
leavethemenuonthescreenforteacherviewing.
• Wheneverpossible,theteachershouldengageallstudentswithfull-participationstrategies,suchas
Think-Pair-Share,10/2,ChoralResponse,EquitySticks,andTotalPhysicalResponse(TPR).
• EnglishLearnerswillneedsupportinunderstandingdirections,andreadingandcomprehending
academiclanguage.
• StudentswithspeciallearningneedsmayhaveanIndividualizedEducationProgram(IEP).Makesure
thatyouareadaptingthelessonfortheaccommodationslisted.SomestudentsmaynothaveanIEP,
yetstillneedsupport.
LinkingLanguageArtsandNutrition
3
voCabuLary
Calcium –Amineralfoundinmanydairyproducts,darkgreenvegetables,andotherfoods.Itis
necessaryforstrongbonesandteethandmanyotherbodyfunctions.
Calorie –Aunitformeasuringtheamountofenergyreleasedbyfood.
estimated –Abestguess,basedoncalculations.
mineral –Anelementthatcanbefoundinfood,suchasiron,calcium,andzinc.Manyminerals
areimportanttogoodhealth.
nutrient –Asubstanceinfoodthatcontributestogoodhealth.Protein,vitamins,minerals,
carbohydrates,andfatarenutrients.
protein –Anutrientfoundinmeat,beans,dairyproductsandotherfoods.Itsupportshealthygrowth,
muscledevelopment,andmanyotherbodyfunctions.
vitamin –Anutrientfoundinfoodthatisessentialtomanybodyfunctions,suchasgrowth,vision,and
theimmunesystem.
steps For CLassroom aCtivity
Warm-up (15minutes)
• Readaloud, Food byMyeshaJenkins.
• Callonstudentstogiveexamplesoffoodsthatwererelatedtotheauthor’smemories.Writethe
foodsthatthestudentsidentifyandtheassociatedmemories.
• Askstudentsifanyofthesefoodsarefamiliar.Dotheyhavememoriesassociatedwiththesefoods?
Explainthatfoodoftenmeansmoretopeoplethanjustsomethingtoeat.Whatweeatisinfluenced
bymemories,emotions,culture,andhealth.
• Referstudentstothe“EatingfromtheFiveFoodGroups”pagesintheStudentPacket.
• Ontheboard,writethelettersandexplainwhateachletterrepresents:V=Vegetables,F=Fruits,
D=Dairy,P=ProteinFoods,G=Grains,and?=Don’tknow.Instructstudentstowriteonscratch
paperthefooditemstheclassidentifiedfromthepoem.Havestudentswritetheletterorlettersora
questionmarknexttoeachfooditemlistedtoidentifythefoodgroup(s)includedineachfooditem.
Askstudentvolunteerstosharetheirresults.
• Askstudentstoraisetheirhandsifthepoemincludesfoodsfromallthefoodgroups.
• Askstudentsiftheyeatfoodsfromallthefivefoodgroupseachday.Havestudentsgivetheamount
ofeachfoodgrouprecommendedeachday.Writestudents’responsesontheboardnextto
eachletter.
• Askstudents:Areallthefoodgroupsrepresentedhere?Doyoueatfromeachfoodgroupeveryday?
Doyouknowhowmuchofeachfoodgroupyoushouldhavedaily?
before the activity (2minutes)
• Explainthatstudentswilleachplanahealthyonedaymenu,includingbreakfast,lunch,snack,and
dinner.Encouragestudentstoconsidermenuoptionsthatarehealthyandasinthepoeminclude
foodsthathavegoodmemories.
• Instructstudentstoalsoincludeanactivitytoimprovetheirfitness.Tomorrowtheywillinspecteach
other’smenus,selectingsixmenustocompleteaweek’sworthofhealthyeatingandexercising.
LinkingLanguageArtsandNutrition
4
activity (35minutes)
day one (35minutes)
• ReferstudentstotheStudentPacketpageentitled,“DailyEstimatedCaloriesandRecommendedServings.”Theteacherreadsandexplainscontentofthispage,allowingforstudentinteraction
whenappropriate.
• Introducethevocabularylistingandsuggestthatstudentsrefertoitwhennecessary.
• Studentsusethe“DailyEstimatedCaloriesandRecommendedServings”andthe“EatingfromtheFive
FoodGroups,”“MyPlate,”and“MenuTemplate”pagesfromtheirStudentPackettoplanthreemeals
andasnackforoneday.
• Studentsmaysuggestdishesmadefromthefivefoodgroupsandgivethemappealingnames.Have
studentsalsorefertothepoemtohelpthemidentifydishesandfoodmemoriestheymayinclude.(See
TeacherTipsforelectronic,orpaper-free,versionofthislesson.)
• Ifteacherhasaccesstobooksoronlinesourcesofcalorieandnutritionalinformation,theseshouldbe
addedtothemenus.Thisadditionwillgreatlyenhancetheactivity.Anexcellentonlinesourceisthe
UnitedStatesDepartmentofAgriculture’sMyFood-a-pediaathttp://www.myfoodapedia.gov.
• Havestudentscompletethe“MenuTemplate,”writetheirnamesonthebacks,andturntheminto
theteacher.
• MakesixcopiesofeachmenuforDayTwo.
day two (15-20minutes)
• Returntheoriginalmenustostudents.
• Postmenusordisplaythemaroundtheroominstacksofsix.Studentscirculatetheroomandchoose
sixmenustocompleteaweek’sworthofmenus.
activity results (5minutes)
• Studentswillarrangethesixmenusandlabeleach,oneforeachdayoftheweek.
Language arts/nutrition discussion (10minutes)
• Leadadiscussionoftheactivity,usingthetopicsonthe“HealthProjectSelf-AssessmentRubric”
worksheet.
• Studentsscorethemselvesonthe“HealthProjectSelf-AssessmentRubric”worksheetasthey
participateinthediscussion.
• Havestudentsreviewthephysicalactivitieslistedontheirsix“MenuTemplate”pages.Remindstudents
that60minutesofphysicalactivityisrecommendforchildrenandteenseveryday.Askstudentsto
sharethenumberofmenuplansthatincludeatleast60minutesofphysicalactivity.Havestudent
volunteerssharethedays’activitiesforthosedays.Withthoseexamplesinmindorusingactivitiesthe
studentsenjoy,havestudentsaddactivitiestototal60minutesofdailyphysicalactivityforeverydayof
theweek.
Closing (10minutes)
• Askstudentstosharefoodstheyincludedthatprovidegoodfoodmemories.Didtheydiscovernew
foodstheymighttryasaresultofthisproject?
• Howdoesplanningmealsandphysicalactivitieshelptomakehealthyfoodchoicesandtoreach
personalhealthgoals?
LinkingLanguageArtsandNutrition
5
assessment
• Reviewstudents’week’sworthofmenusandcheckforinclusionofavarietyoffoodgroupsanda
varietyoffoodswithineachgroup.Collectthe“HealthProjectSelf-AssessmentRubric”worksheetand
reviewthewritingassignmentforwritingstyleandclarityaswellasstudents’understandingofthe
lesson’snutritionconceptsandskills.
LinkingLanguageArtsandNutrition
6
ideas and resourCes For extending tHe Lesson
Theactivitieslistedbelowincluderesourcesthatareavailableforfree,four-weekloanfromtheCalifornia
HealthyKidsResourceCenter(CHKRC).AdditionalnutritionandphysicalactivityDVDs,curricula,
references,anddisplayscanalsobeborrowed.Toordermaterialsorforotherresourcesuggestions,
checktheCHKRCWebsiteathttp://www.californiahealthykids.org orcalltollfree(888)318-8188.
activity
Studentsidentifysuggestionsthatcanhelpwithplanningnutritiousmeals.Theyexplain
theimportanceofeatingahealthfulbreakfastandincludingnutrient-densesnacksand
gaintipstoimplementtheirmenuplans.
Studentssetgoalstofollowtheirselectedmenusforoneweek.Theyplanwhattheywill
needinordertoeatthefoodsontheirmenus.
Theywillwritejournalentrieseachdayandwillrespondtothequestions:
• Howdidhavingamenuplanforeachdayhelpthemeathealthier?
• Whatwashelpedthemfollowthemenus?Whatwasdifficultaboutfollowingthe
diet?Whatwouldtheydodifferentlyinordertoachievethegoaloffollowinga
healthymenueachday?
• Whichfoodsarenotnormallyavailableinyourhouse?Whatdidyousubstitute?
• Whichfoodsdidyoulike?Dislike?Explainwhy.
• Didanyoneelsefollowthemenuswithyou?Whatwasthatlike?
• Weretheamountstoomuch?Toolittle?Justright?
• Howdidyoufeelfollowingthemenuplaneachday?
• Willyoumakeanychangestoyournormaleatingpatterns,basedonthisactivity?
• Whatwouldyoutellotherkidsyouragetohelpthemeathealthiermeals?
resource
Teen Health Course – Grade Seven (CHKRCID#7261)
Chapter4,Lesson3:HealthfulMealsandSnacks
standards
reading/Language arts
ReadingStandardsforInformationalText
KeyIdeasandDetails3
Health
EssentialConcepts
Grades7and81.6.N,1.14.N
WritingStandards
TextTypesandPurposes2
DecisionMaking
Grades7and85.1.N
GoalSetting
Grades7and86.1.N
PracticingHealth-EnhancingBehaviors
Grades7and87.1.N
HealthPromotion
Grades7and88.3.N
LinkingLanguageArtsandNutrition
7
activity
HavestudentspracticetheirmenuplanningskillsbyincorporatingseasonalHarvest of
the Month fruitsandvegetablesinlunchplans.Invitethefoodservicedirectorora
nutritionisttodiscussmealplanningandcommentonstudents’lunchmenus.
Studentsworkingroupstodecideonafinallunchmenuandcreateinvitationstoinvite
theguestspeaker(s)toaseasonalmealfeaturingHOTM fruitsandvegetables.
resource
Harvest of the Month (CHKRCID#5798)oraccessotherHarvestoftheMonthresources
onlineathttp://www.harvestofthemonth.com
standards
reading/Language arts
WritingStandards
ResearchtoBuildandPresent
Knowledge7
Health
EssentialConcepts
Grades7and81.6.N
DecisionMaking
Grades7and85.1.N
PracticingHealth-EnhancingBehaviors
Grades7and87.1.N
HealthPromotion
Grades7and88.3.N
LinkingLanguageArtsandNutrition
8
resourCe Web sites and reFerenCes
AmericanHeartAssociation– http://www.heart.org
Finddietrecommendationsforchildrenandadults,aswellasbrochures,posters,resourcesforlocal
healthcareproviders,andmaterialsforclassroominstruction.
Harvest of the Month –www.harvestofthemonth.com
AccessnutritionandseasonalinformationaboutfreshCaliforniaproduce,aswellasnewslettersfor
educators,parents,andfoodserviceprofessionalsforthisNetwork for a Healthy California Website.
MyFood-a-pedia–http://www.myfoodapedia.gov
Thisonlineresourceallowstheusertoenteratypeoffoodandreceivenutritionalinformationaccording
totheamount/servingofthefood.
MyPlate–http://www.ChooseMyPlate.gov
Thisonlineresource,fromtheUnitedStatesDepartmentofAgriculture,featurespersonalizedeating
plans,interactivetools,mealplans,classroommaterials,posters,brochures,andadviceformakingfood
choicesfromeveryfoodgroup.
Food byMyeshaJenkins
LinkingLanguageArtsandNutrition
9
FO0D
by Myesha Jenkins
(Excerpts from the original poem)
My experience of life
is through food
entwined and embedded
in my memories
Home is ham hocks and pinto beans
brownies and corn pudding
reflecting the origins
of my south mama
my root
Sourdough bread across the bridges
to the jeweled city of my discovery
of carnitas tacos and burritos
pad thai, mushu pork and pupusas
walking away crab cocktails
searching for myself
Years of planning and assessing
my little corner of the revolution
in Miriam’s Kitchen
or Manila Beach
through jasmin tea, jung and kimchee
or the occasional delivery of
coconut bread and codfish cakes
from Linda’s last visit to Brooklyn
There is more.
Love will always be litchis
Summer is pineapple and mangoes
This material was produced by the California Department of Public Health’s Network for a Healthy California with funding from
USDA SNAP, known in California as CalFresh (formerly Food Stamps). These institutions are equal opportunity providers and
employers. CalFresh provides assistance to low-income households and can help buy nutritious foods for better health.
For CalFresh information, call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.
10
Daily Estimated Calories and
Recommended Servings
grains, Fruits, vegetables, protein Foods, and dairy by
age and gender
9–13 years
Calories
Female
1600
Male
1800
dairy
3cups
protein Foods (Lean meat/beans)
Female
5oz.
Male
5oz.
Fruits
Female
1.5cups
Male
1.5cups
vegetables
Female
2cups
Male
2.5cups
grains
Female
5oz.
Male
6oz.
Trytoincludeavarietyoffruitsandvegetablestofillhalftheplateateachmeal.Selectredandorangeanddark
greenvegetablesovertheweek.Halfofallgrainsshouldbewholegrains.
Forgoodhealthandtostayfit,atleast60minutesadayofphysicalactivityisrecommendedforchildrenandteens.
VOcabulary
Calcium –Amineralfoundinmanydairyproducts,darkgreenvegetables,andotherfoods.Itisnecessaryfor
strongbonesandteethandmanyotherbodyfunctions.
Calorie –Aunitformeasuringtheamountofenergyreleasedbyfood.
estimated –Abestguess,basedoncalculations.
mineral –Anelementthatcanbefoundinfood,suchasiron,calcium,andzinc.Manymineralsareimportantto
goodhealth.
nutrient –Asubstanceinfoodthatcontributestogoodhealth.Protein,vitamins,minerals,carbohydrates,and
fatarenutrients.
protein –Anutrientfoundinmeat,beans,dairyproductsandotherfoods.Itsupportshealthygrowth,muscle
development,andmanyotherbodyfunctions.
vitamin –Anutrientfoundinfoodthatisessentialtomanybodyfunctions,suchasgrowth,vision,andthe
immunesystem.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
11
Eating from the Five Food Groups
dairy
Allfluidmilkproductsandmanyfoodsmadefrommilkareconsideredpartofthisfoodgroup.Foodsmadefrommilkthat
retaintheircalciumcontentarepartofthegroup;whilefoodsmadefrommilkthathavelittletonocalcium,suchascream
cheese,cream,andbutter,arenot.Mostdairygroupchoicesshouldbefat-freeorlowfat.
Somecommonlyeatenchoicesinthedairygroupare:
milk
Allfluidmilk:
fat-free(skim)
Cheese
Hardnaturalcheeses:
lowfat(1%)
reducedfat(2%)
cheddar
mozzarella
Swiss
parmesan
wholemilk
Softcheeses:
ricotta
cottagecheese
lactosereducedmilks
Processedcheeses:
American
lactosefreemilks
milk-based desserts
yogurt
Allyogurt:
puddingsmadewithmilk
icemilk
fat-free
lowfat
reducedfat
wholemilkyogurt
frozenyogurt
icecream
Choosefat-freeorlow-fatmilk,yogurt,andcheese.
Somepeoplearelactoseintolerant;thatisthey
haveproblemsdigestinganaturalcompoundin
milkandothermilkproductscalledlactose.For
thosewhoarelactoseintolerant,lactose-freeand
lower-lactoseproductsareavailable.Theseinclude
hardcheesesandyogurt.Lactose-free,calciumfortifiedfoodsandbeveragessuchassoyorrice
beveragesororangejuicemayprovidecalcium,but
maynotprovidetheothernutrientsfoundinmilk
andmilkproducts.
reference source:
AdaptedfromtheUnitedStatesDepartmentofAgriculture,MyPlateWebsite.
Accessedfromhttp://www.ChooseMyPlate.gov onAugust12,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
12
Eating from the Five Food Groups
Fruits
Anyfruitor100percentfruitjuicecountsaspartof
theFruitGroup.Fruitsmaybefresh,canned,
frozen,ordried,andmaybewhole,cut-up,or
pureed.Buyfreshfruitsinseasonwhentheymay
belessexpensiveandattheirpeakflavor.
• Buyfruitsthataredried,frozen,andcanned
(inwaterorjuice)aswellasfresh,sothatyou
alwayshaveasupplyonhand.
• Makethemostofyourchoices:Eatwholeor
cut-upfruitinsteadofdrinkingjuicesothatyou
getthebenefitsthatdietaryfiberprovides.
• Selectfruitsandjuicesthatarehighinpotassium,suchasbananas,prunesandprunejuice,driedpeachesand
apricots,cantaloupe,honeydewmelon,andorangejuice.
• Whenchoosingcannedfruits,selectfruitcannedin100%fruitjuiceorwaterratherthansyrup.
• Varyyourfruitchoicesasfruitsdifferinnutrientcontent.
• Forlunch,packatangerine,banana,orgrapestoeat,orchoosefruits.Individualcontainersoffruitslikepeachesor
applesauceareeasyandconvenient.
• MakeaWaldorfsalad,withapples,celery,walnuts,anddressing.
• Driedfruitsalsomakeagreatsnack.Theyareeasytocarryandstorewell.Becausetheyaredried,¼cupisequivalent
to½cupofotherfruits.
• Makeafruitsmoothiebyblendingfat-freeorlow-fatmilkoryogurtwithfreshorfrozenfruit.Trybananas,peaches,
strawberries,orotherberries.
• Trydifferenttexturesoffruits.Forexample,applesarecrunchy,bananasaresmoothandcreamy,andoranges
arejuicy.
• Forfreshfruitsalads,mixapples,bananas,orpearswithacidicfruitslikeoranges,pineapple,orlemonjuicetokeep
themfromturningbrown.
reference source:
AdaptedfromtheUnitedStatesDepartmentofAgriculture,MyPlateWebsite.
Accessedfromhttp://www.ChooseMyPlate.gov onAugust12,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
13
Eating from the Five Food Groups
grains
Anyfoodmadefromwheat,rice,oats,cornmeal,barleyor
anothercerealgrainisagrainproduct.Bread,pasta,
oatmeal,breakfastcereals,tortillas,andgritsareexamples
ofgrainproducts.Grainsaredividedinto2subgroups,
wholegrainsandrefinedgrains.Wholegrainscontainthe
entiregrainkernel–thebran,germ,andendosperm.
Examplesinclude:
• Whole-wheatflour
• Bulgur(crackedwheat)
• Oatmeal
• Wholecornmeal
• Brownrice
Refinedgrainshavebeenmilled,aprocessthatremovesthebranandgerm.Thisisdonetogivegrainsafinertexture
andimprovetheirshelflife,butitalsoremovesdietaryfiber,iron,andmanyBvitamins.Someexamplesofrefinedgrain
productare:
• Whiteflour
• Degermedcornmeal
• Whitebread
• Whiterice
Eatmorewholegrains,bysubstitutingawhole-grainproductforarefinedproduct
(e.g.,whole-wheatbread)insteadofwhitebread
• Tryawhole-grainsnackchip,suchasbakedtortillachips.
• Popcorn,awholegrain,canbeahealthysnackwithlittleornoaddedsalt
andbutter.
• Avoidaddedsugars(sucrose,high-fructosecornsyrup,honey,andmolasses)andoils
(partiallyhydrogenatedvegetableoils)thataddextracalories.Choosefoodswithfewer
addedsugars,fats,oroils.
reference source:
AdaptedfromtheUnitedStatesDepartmentofAgriculture,MyPlateWebsite.Accessedfrom
http://www.ChooseMyPlate.gov onAugust12,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
14
Eating from the Five Food Groups
protein
Allfoodsmadefrommeat,poultry,fish,drybeansorpeas,eggs,nuts,andseedsareconsideredpartoftheproteinfoods
group.Drybeansandpeasarepartofthisgroupaswellasthevegetablegroup.
Mostmeatandpoultrychoicesshouldbeleanorlow-fat.Fish,nuts,andseedscontain
healthyoils,sochoosethesefoodsfrequentlyinsteadofmeatorpoultry.
meats
beef
ham
lamb
pork
veal
poultry
chicken
duck
goose
turkey
groundchickenandturkey
eggs
chickeneggs
duckeggs
dry beans and peas
blackbeans
chickpeas(garbanzobeans)
kidneybeans
lentils
limabeans(mature)
pintobeans
tofu
gardenburgers
veggieburgers
Fish
Finfish such as:
cod
halibut
herring
salmon
seabass
snapper
trout
tuna
nuts & seeds
almonds
cashews
peanuts
sesameseeds
sunflowerseeds
walnuts
Shellfish such as:
clams
crab
oysters
scallops
squid(calamari)
shrimp
• Chooseleanorlow-fatmeatandpoultry.
• Ifsolidfatisaddedincooking,suchasfryingchickeninshorteningorfryingeggsinbutterorstickmargarine,thencaloriesareincreased.
• Selectfishrichinomega-3fattyacids,suchassalmon,trout,andherring.
• Liverandotherorganmeatsarehighincholesterol.Eggyolksarealsohighincholesterol,buteggwhitesarecholesterol-free.
• Processedmeatssuchasham,sausage,frankfurters,andluncheonordelimeatshaveaddedsodium.
• Sunflowerseeds,almonds,andhazelnutsaretherichestsourcesofvitaminEinthisfoodgroup.TohelpmeetvitaminE
recommendations,maketheseyournutandseedchoicesmoreoften.
reference source:
AdaptedfromtheUnitedStatesDepartmentofAgriculture,MyPlateWebsite.Accessedfrom
http://www.ChooseMyPlate.gov onAugust12,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
15
Eating from the Five Food Groups
vegetables
Anyvegetableor100percentvegetablejuicecountsasamemberofthe
VegetableGroup.Vegetablesmayberaworcooked;fresh,frozen,canned,
ordried/dehydrated;andmaybewhole,cut-up,ormashed.
Vegetablesareorganizedinto5subgroups,basedontheirnutrientcontent.
Somecommonlyeatenvegetablesineachsubgroupare:
• Darkgreenvegetables(forexamplespinach,kale,collardgreens)
• Redandorangevegetables(forexampleredpepper,carrots,tomatoes)
• Beansandpeas(forexampleblackbeans,black-eyedpeas,lentils)
• Starchyvegetables(forexamplecassava,corn,potatoes)
• Othervegetables(forexamplesartichokes,asparagus,
avocado,cabbage)
Tipsforbuyingandeatingvegetables.
• Buyfreshvegetablesinseasonwhentheycostlessandarelikelytobeattheirpeakflavor.
• Buyvegetablesthatareeasytoprepare.
• Varyyourveggiechoicestokeepmealsinteresting.
• Trycrunchyvegetables,raworlightlysteamed.
• Selectvegetableswithmorepotassiumoften,suchassweetpotatoes,whitepotatoes,whitebeans,tomatoproducts
(paste,sauce,andjuice),beetgreens,soybeans,limabeans,wintersquash,spinach,lentils,kidneybeans,and
splitpeas.
• Preparemorefoodsfromfreshingredientstolowersodiumintake.Mostsodiuminthefoodsupplycomesfrom
packagedorprocessedfoods.
• Plansomemealsaroundavegetablemaindish,suchasavegetablestir-fryorsoup,thenaddotherfoodsto
complementit.
• Tryamaindishsaladforlunch.Golightonthesaladdressing.
• Includeagreensaladwithyourdinnereverynight.
• Shredcarrotsorzucchiniintomeatloaf,casseroles,quickbreads,andmuffins.
• Includechoppedvegetablesinpastasauceorlasagna.
• Orderaveggiepizzawithtoppingslikemushrooms,greenpeppers,andonions,
andaskforextraveggies.
reference source:
AdaptedfromtheUnitedStatesDepartmentofAgriculture,MyPlateWebsite.
Accessedfromhttp://www.ChooseMyPlate.gov onAugust12,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
16
Health Project
self-assessment rubric
Name:
instructions: Afterdoingthisproject,howisyourhealthknowledge?Readtheitemsbelowandrateyourself
onthem,usingthisratingscale:
scores:
1=Somewhat
2=Fairlywell
3=Extremelywell
Health knowledge and skills
How well do you
know this?
Iknowwhichfoodsmybodyneedstobehealthy,andhowmuchexerciseIneed.
Iknowwhycertainfoodsarebetterchoicesthanothersforkeepinghealthy.
Iknowwheretofindgoodinformationaboutfoodand/orphysicalactivity.
Icancommunicatewithothersabouthealthybehavior.
Icanmakemenuplansforhealthyeating.
Yourfriendeatsdonutsforbreakfast,Frenchfiresforlunch,andhugesodasafterschool.Writeapoemorparagraph
abouthealthyfoodandactivitychoicesandhealth.Includesuggestionsyouwouldgivehim/hertomakemenusandset
goalstoprotecttheirhealth.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
17
Menu Template
Name:
name of Food or dish
and brief description
breakfast
(Example: Toast – Whole Wheat
or Spaghetti – Whole Wheat with
Meatballs and Tomato Sauce)
amount
Food group(s)
(Example: 2 slices or 1 cup noodles,
sauce, and 2 meatballs)
(Example: 2 Grains or 2
Grains, 1 Vegetables, 2 Protein)
Lunch
snack
dinner
Form of exercise
amount of time
(Example: Bicycling)
(Example: 30 minutes)
physical
activity
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
18
Low Fat
Low Fat
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
19