Creating healthy tomorrowsfor all children

Creating healthy

2 allkids.org

ABOUT NEWSPAPER IN EDUCATION

The St. Petersburg Times is one of nearly 1,000 U.S. newspapers offering “a living textbook,’’ the daily newspaper, to teachers and students. Now you can read and teach with the St. Petersburg Times, just as it appears in the printed edition, from the convenience of your computer. Simply sign up for the e-Edition and you’ll have daily access to an electronic version of the newspaper. You will be saving trees, avoiding newspaper pileup and making learning more interactive and exciting for your students.

The e-Edition is an exact digital replica of the printed paper. The complete paper – including every article, photograph and advertisement, even the crossword puzzle – is automatically delivered to your computer.

Reading increases vocabulary, writing skills and knowledge of the world around us. What better way to increase knowledge about the world than by reading newspapers? What better way to make this reading more interactive than by using the electronic edition?

For information about how to receive your free copies of the Times and accompanying teaching materials for your school, call 727-893-8138 or 800-333-7505, ext. 8138 or visit tampabay.com/nie.

Additional newspaper activities are available on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on the 2010 Fit4Allkids category.

NIE STAFFJodi Pushkin, manager, jpushkin@sptimes.comVictoria Reynolds, development specialist, vreynolds@sptimes.com

CREDITSEducational activities written by Jodi Pushkin, NIE managerDesigned by Susan Halttunen, Times staff

© St. Petersburg Times 2010

This publication incorporates the following Sunshine State Standards: Health: HE.3.C.1.1-5; HE.3.C.2.5-7; HE.3.B.1.1-3; HE.3.B.2.1-2; HE.3.B.3.1-6; HE.3.B.4.1-2; HE.3.P.1.1-2; HE.4.C.1.1-5; HE.4.C.2.1-6; HE.4.B.1.2-4; HE.4.B.3.1-6; HE.4.B.4.1-2; HE.4.P.1.1-3; HE.5.C.1.1-5; HE.5.C.2.1-5; HE.5.B.1.2; HE.5.B.3.1-6; HE.5.B.4.1-2; HE.5.P.1.1-3; HE.6.C.1.1; HE.6.C.2.1-8; HE.6.B.1.1-7; HE.6.B.3.1-7; HE.6.B.4.1-4; HE.6.P.1.1-3; HE.6.P.2.1-4; HE.7.C.1.1-2; HE.7.C.1.6; HE.7.C.2.1-7; HE.7.B.1.1-6; HE.7.B.2.1-2; HE.7.B.3.1-7; HE.7.B.4.1-4; HE.7.P.1.1-3; HE.7.P.2.1-4; HE.8.C.1.1-3; HE.8.C.2.1-9; HE.8.B.1.1-7; HE.8.B.2.1; HE.8.B.3.1-7; HE.8.B.4.1-4; HE.8.P.2.1-4; Language Arts: LA.3.1.4.1-4; LA.3.1.5.1-2; LA.3.1.6.1-10; LA.3.1.7.2-5; LA.3.2.2.2-4; LA.3.3.1.1-2; LA.3.3.2.1-2; LA.3.3.4.1-6; LA.3.4.2.2-3; LA.3.5.2.1-2; LA.3.6.1.1; LA.3.3.3.1-4; LA.3.6.2.1-4; LA.4.1.4.1-3; LA.4.1.5.1-2; LA.4.1.6.1-10; LA.4.1.7.2-5; LA.4.2.2.2; LA.4.3.1.1; LA.4.3.2.1-3; LA.4.3.4.1-6; LA.4.5.2.1-5; LA.4.6.1.1; LA.4.3.3.1-4; LA.4.6.2.1-4; LA.5.1.4.1-3; LA.5.1.5.1-2; LA.5.1.6.1-10; LA.5.1.7.1-5; LA.5.2.2.1-5; LA.5.3.1.1-3; LA.5.3.2.1-3; LA.5.3.4.1-5; LA.5.5.2.1-2; LA.5.6.1.1; LA.5.3.3.1-4; LA.5.6.2.1-4; LA.6.1.5.1; LA.6.1.6.1-10; LA.6.1.7.1-8; LA.6.2.2.1-5; LA.6.3.1.1-3; LA.6.3.2.1-3; LA.6.3.3.1-4; LA.6.3.4.1-5; LA.6.3.5.1-3; LA.6.4.2.1; LA.6.4.3.1-2; LA.6.5.2.1-2; LA.6.6.1.1-3; LA.6.6.4.1-2; LA.7.1.5.1; LA.7.1.6.1-11; LA.7.1.7.1-8; LA.7.2.2.1-5; LA.7.3.1.1-3; LA.7.3.2.1-3; LA.7.3.3.1-4; LA.7.3.4.1-5; LA.7.4.2.1; LA.7.4.3.1-2; LA.7.5.2.1-3; LA.7.6.4.1-2; LA.8.1.5.1; LA.8.1.6.1-11; LA.8.1.7.1-8; LA.8.2.2.1-5; LA.8.3.1.1-3; LA.8.3.2.1-3; LA.8.3.3.1-4; LA.8.3.4.1-5; LA.8.4.2.1; LA.8.4.3.1-2; LA.8.5.2.1-5; LA.8.6.4.1-2

Have you ever been to All Children’s Hospital? If the

answer is yes, you know that everyone here works together

to help sick children get better.

Keeping kids healthy is an important part of our job. Our

Fit4Allkids program shows you how exercise and healthy

foods keep you well. Our family cooking classes, Fit4Allkids

classes and special events are a fun way for your whole

family to make healthy choices. We’re happy to share some

of those lessons in this Newspaper in Education project.

I hope you’ll go to allkids.org to learn about our brand new

hospital. Even healthy kids sometimes need a hospital visit.

We’ll be here in our new home, ready to take good care of

you.

Gary Carnes

President & CEO, All Children’s Hospital

Dear Students & Parents,

tampabay.com/nie 3

Meet our experts

Kellie Gilmore Health educator and outreach coordinator

Karen SaleyEducator, culinary expert and chef

Sarah Krieger, MPH, RD, LD/NRegistered dietitian, personal chef

All Children’s Hospital has made a commitment to help address the problem of childhood obesity by creating a program called Fit4Allkids, Weight Management & Fitness for Families. A task force of pediatric physicians, dietitians, physical therapists, educators and advocates spent a year developing Fit4Allkids to help children maintain a healthy weight and body size, and be more active and fi t.

The program encourages children to do their personal best and reach their own individual goals for weight loss/weight management and physical activity.

Fit4Allkids participants enjoy the following outcomes for better health:

• Decreased blood pressure, which helps improve their overall health and prevent the possible onset of heart disease

• Decreased eating of high-caloric and high-fat foods, resulting in their being more open to trying new fresh whole foods and making better choices

• Increased levels of fi tness and activity, which leads to having fun playing and enjoying a new active lifestyle

Partner up. Schedule yearly wellness checkups with your child’s pediatrician or physician to ensure your child is growing and gaining weight at a normal rate. Get comfortable asking questions and seeking advice and help when needed.

Get moving! Make exercise a habit and part of your lifestyle. Try organized sports, such as soccer, cheerleading or tennis. Organize a weekly game of kickball. Go swimming, take a bike ride or try a dance class. Whatever it is, have fun as a family doing it.

• Be part of the community. Join the local community center. Many centers offer classes for both children and adults. Look for active community events/fundraisers that involve walking, running or biking. Get in shape and give back to your favorite cause at the same time.

• Limit screen time. This includes anything involving technology, such as watching TV, working on the computer and playing video games. Aim for two hours or less a day.

By Kellie Gilmore

Staying healthy tips

Learning with the Times

Media steps to being healthier

Knowing how to live healthier is important because chronic diseases, including heart disease, cancer

and stroke, are the leading causes of death. The good news is that most of the risk factors associated with these diseases, such as tobacco

use, alcohol intake, poor nutrition and physical inactivity, may be controlled with changes in behavior. Good nutrition and regular physical activity are the

twin defenses against obesity and its health risks.

Using the St. Petersburg Times and the Internet as sources, research health or policy issues related to unhealthy lifestyles. What is the government’s approach for shaping up American citizens? What strategies are fast food chains, restaurants and grocery

stores taking to attract customers who are more health-conscious?

Compile the information you fi nd into a report to share with your class. Create a poster with photos, ads, cartoons or slogans you fi nd in the Times. Share

what you have learned on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on the

2010 Fit4Allkids category.

Weight Management & Fitness for Families

For more information, ask your child’s doctor about Fit4Allkids or contact ACH at

727-767-6923 or Fit4Allkids@allkids.org.

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All Children’s Hospital (ACH) / and Fit4Allkids Experts

4 allkids.org

By Sarah Krieger, MPH, RD, LD/NBy Sarah Krieger, MPH, RD, LD/N

l Try new foods together – preferably from the fruit, veggie or grain group.

l Eat the same foods together; avoid sending the message that there are adult foods and kid foods.

l Let your children select a new fruit or veggie at the grocery store.

l Don’t be emotional about food refusal; try again another day – there is no need to reward trying new foods.

l Plan meals together – take turns having theme nights and/or everyone’s favorites included once in a while (a.k.a. “avoid being a short-order cook”).

l Eat out less – this includes ordering take out food.

l Set a meal time routine and determine a designated eating area (not in front of the television).

l Cook more at home. Either teach your kids to cook or learn how to cook together.

l Enjoy your food, eat slowly and have fun at mealtime!

Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for Food for ThoughtThoughtStudies show that foods introduced after age 4 are refused more often. Here are some great ways for families to improve their eating habits:

Eat the same foods together; avoid sending the message that there are adult foods and

try again another day – there is no need

l Enjoy your food, eat slowly and have fun at mealtime!

Each meal should be 50 percent fruits and vegetables, 25 percent protein and 25 percent grains. Parents, you should let your child determine how much he or she needs to eat. Remember, a parent’s role is to provide the food, not control the amount consumed.

Using the proper tools will make cooking easy and pleasurable. Some things to consider for your kitchen are a grater, garlic press, apple slicer, zester, chopping mats/boards, measuring spoons and cups, spatulas and mixing spoons.

Keeping a well-stocked pantry will be helpful for preparing quick and healthy meals. Herbs and spices can add fl avor to dishes. You can stock your spice rack, or consider using fresh herbs like oregano,

thyme, basil, rosemary, garlic, red pepper, cinnamon and nutmeg.

Roasting vegetables brings out more fl avor than simply steaming or boiling. Try roasting in the oven or make some on the grill.

Measure and chop all the ingredients before you begin cooking. This will make preparing the recipe a snap.

Balanced meals supply your body with energy and the vitamins and minerals needed to grow healthy and strong.

Every plate should include three to four different choices from the following fi ve food groups: fruits, veggies, dairy, whole grains and protein. The

plate should be colorful and at least 50 percent of the plate should be fi lled with fruit and veggies.

Create a plate activity

Using foods from the fi ve food groups creates a balanced and colorful plate that will offer a healthy, balanced meal.

THINK ABOUT IT

By Karen Saley Educator, Culinary Expert and ChefCulinary Secrets

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Did you know that many high-fat recipes can be modifi ed to be low- fat and nutritious? Below are some examples on how to cut the fat and add more vitamins and minerals.

l Replace high-fat dairy products with low-fat products. Consider using low-fat yogurt, low-fat cream cheese or other cheeses, and skim milk.

l Purchase lean meats. Ground round is better than ground beef. If you like using ground turkey to reduce the fat and calories, make sure you are buying ground turkey breast. Regular ground turkey is actually quite high in fat.

l Use whole grains whenever possible. Look for brown rice, whole-wheat pastas, couscous, whole-wheat fl our and oats.

l Try strong-fl avored cheeses such as blue, Parmesan and feta. A little bit will go a long way.

l Use low-fat vegetarian products to replace high-fat meats. Try beans, tofu and other soy-based products.

Here are some tips on how to save at the grocery store.

l Take advantage of buy one/get one free deals, but only if it is something you will use.

l Prepare your meals based on what is on sale. If chicken is on special that week, go for it!

l Stay focused. Always shop with a list and never shop when you are tired or hungry.

l Buy more fresh foods from the perimeter of the store and avoid the prepackaged items in the middle aisles.

l Don’t let produce spoil. Buy only what you intend to eat.

l Look down. Often the most popular food items are strategically placed at eye level and within easy reach. Check out the top and bottom shelves for better deals.

l Think generic. Store brands usually are cheaper and are most often of the same quality. Put everything to your own taste test.

Stocking your pantry can save time and keep you prepared for making healthy meals. Here are items to consider having on hand.

Grains – brown rice, whole-grain pastas, select cereals with 4-5 grams of fi ber/serving, less than 8 grams of sugar and less than 2 grams of fat, quick and rolled oats, whole-grain breads and tortillas

Snacks – baked tortillas, pretzels, popcorn, baked chips and whole-grain crackers

Dips and sauces – salsa, picante sauce, fat-free dressings, pasta sauce

Staples – fresh herbs, Worcestershire sauce, jellies and jams, vanilla, cinnamon, cumin, vinegars, honey, white and brown sugar, molasses, raisins, cranberries, fi gs, canned beans and sweet pickles

Other foods to have on hand – eggs, cottage and ricotta cheese, low-fat or non-fat cheese, light cream cheese, skim milk, buttery spread without trans fats, low-/non-fat yogurt, nonfat sour cream

MODIFYING RECIPES

SHOPPING HEALTHY ON A BUDGET

STOCKING UP

tampabay.com/nie

Learning with the Times

Eating at least fi ve servings of fruits and vegetables daily will improve your

health. Fruits and vegetables are important not only in reducing the risk of developing certain types cancer, but also in

reducing the risk of heart disease, diabetes, stroke, obesity and birth defects. You can help your family create a healthy menu by following the

5 A Day rule. Using the USDA food pyramid, which you can fi nd at mypyramid.gov, create a weekly menu that includes the proper nutrition

(including fruits and veggies).

Look in the St. Petersburg Times for pictures to illustrate your menu. Also, look for advertisements for healthful foods. List the cost of the foods next to the pictures

on your menu. Share your menu with your class and family. You also can share your menu on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on the

2010 Fit4Allkids category.

Eating healthy

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6 allkids.org

Serving size – Not all people eat the same amount of food at a single sitting, so it is important to know how much you are eating. For example, sometimes a bag of chips is one serving and other times it is two or three servings.

Compare calories – Sometimes there is a benefi t to choosing fewer calories, but a higher-calorie food with more nutrients is sometimes the better option. For example, 100 percent juice will be higher in calories, but it also will offer some vitamins and minerals.

General guide to calories – (per serving). Always read how many calories are included. Sometimes this can be very deceiving!l 40 calories/serving is lowl 100 calories/serving is moderatel 400 calories/serving or more is high

Check the fat calories – A diet high in fat, especially saturated fats, can lead to increased risk of heart disease. Choose foods that have 30 percent or less of the calories coming from fat. Use a calculator to divide the fat calories by the total calories. The number you get should be less than 0.30.

Watch out for sodium – Many processed foods contain too much sodium, so use these in moderation. Sticking to fresh whole foods is the best way to avoid added unwanted salt.

What does low-fat mean? This means the food must have only 3 grams or less of fat per serving.

Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible.

l Spruce them up with low-fat, low-calorie dips.l Add color and try something new and different.l Grab and go! Prep chop them so they are ready to take for snacks on the run.l Try a new style. Consider roasting, grilling or sautéing them.l No salt needed. Instead, try adding fresh herbs and spices.l Go exotic! Try some of the fabulous fruits from the islands: papaya, mangos and guavas.

DA

ILY

VA

LU

ES Your personal daily values

may be higher or lower.

These are based on a 2,000-calorie diet.

Total Fat = 20 percent of your total calories consumed

Saturated Fat = less than 10% of total calories

Cholesterol = less than 300mg

Sodium = less than 2,400mg

Tips for reading labelsKeep it simple and check out the following information.

Eat more fruits and veggies

l Citrus should be bright and heavy and very fragrant.l Melons should produce a hollow sound when tapped. They also should

be fi rm and free of bruises.l Grapes should be plump and unwrinkled.l Pineapples are ready to eat when the leaves are easy to pull away.l Strawberries should be bright red. Make sure to check out the entire package.l Avocados are ready to eat when they are fi rm but yield to a gentle squeeze.l Mushrooms should be white, not brown or gray.l Cornhusks should be green, not yellow, white or brown.l Lettuce and spinach should be crisp without wilting.l Potatoes should be free of blemishes or decay.

If in doubt, always ask the produce manager for help and guidance on selecting the best produce.

Produce: How do I know what to buy?

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l Spruce them up with low-fat, low-calorie dips.l Add color and try something new and different.l Grab and go! Prep chop them so they are ready to take for snacks on the run.l Try a new style. Consider roasting, grilling or sautéing them.l No salt needed. Instead, try adding fresh herbs and spices.l Go exotic! Try some of the fabulous fruits from the islands: papaya, mangos and guavas.

Eat more fruits and veggies

l Citrus should be bright and heavy and very fragrant.l Melons should produce a hollow sound when tapped. They also should

be fi rm and free of bruises.l Grapes should be plump and unwrinkled.l Pineapples are ready to eat when the leaves are easy to pull away.l Strawberries should be bright red. Make sure to check out the entire package.l Avocados are ready to eat when they are fi rm but yield to a gentle squeeze.l Mushrooms should be white, not brown or gray.l Cornhusks should be green, not yellow, white or brown.l Lettuce and spinach should be crisp without wilting.l Potatoes should be free of blemishes or decay.

If in doubt, always ask the produce manager for help and guidance on selecting the best produce.

Produce: How do I know what to buy?

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Answers: 1. String beans or green beans 2. Potatoes 3. Corn

Solve these veggie riddles veggie riddles

More healthy eating tipsHere are some tips for healthy eating at home, work

and elsewhere to help you get started.

l Start your day off right: Eat breakfast! It is the most important mealof the day.

l Drink 100 percent fruit juice with breakfast, or take a can to drinkat work or school.

l Spruce up your breakfast – a banana or handful of berries will livenup your cereal, yogurt, waffl es or pancakes.

l Take a piece of fruit to munch on during your commute.

l Use light or low-fat dairy products. Drink one percent or skim milk.

l Remember, a little bit of salad dressing and mayonnaise goes a longway. Measure one tablespoon of dressing and toss well with yoursalad. For even more fl avor, sprinkle the salad with lemon pepperbefore adding dressing. Even better, use light or fat-free saladdressing.

l Substitute a baked potato for french fries.

l Make your own snacks by packing healthy, quick and easy-to-grab foods such as little bags or containers of ready-to-eat vegetables. Or make healthier choices on snacks that are store-bought, such as pretzels. Keep them with you in your backpack, briefcase, offi ce, car and home.

Learning with the Times

With the trend toward increasing physical exercise and changing lifestyles to be a healthier nation, it is likely that

there is an increase in advertising by physical fi tness spas, clubs and weight loss centers. This advertising provides a great deal of information

about the services available and allows someone who is seeking help with an exercise or weight-loss program to see what is available to him or her. Select

two advertisements from the St. Petersburg Times for health/fi tness spas or weight loss programs. Clip or print the advertisements for closer inspection. Compare

the information in the two ads: what type of business is represented, what are the advantages and disadvantages, what are the operating hours, where are the facilities

located, what are the costs, which ad appeals to readers the most. Based on this information, develop a list of questions that you would want to have answered

before signing any contracts or agreements to participate in the program. Create a Venn diagram showing the similarities and differences in the

facilities. Share what you have learned on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on the

2010 Fit 4 All Kids category.

Becoming healthier

1. No “strings” attached, I contain

protein, folic acid and fi ber. Some are “green” with envy because I am so

heart healthy!

2. Some like me hot, some like me cold. Sometimes I am served mashed or

even baked. I am full of potassium and, of course, I taste great!

3.Packed with fi ber, I am usually yellow or white. Grab one of my ears and

take a bite.

What am I?

8 allkids.org

Compare whole dairy products to the low-fat and non-fat alternatives. Look at the yogurt, cheeses and sour creams. What are your calorie savings by using the low-/non-fat products?__________________________________________________________________________________________________________________________________________________________________ Compare whole milk, 2 percent milk, 1 percent milk and skim milk. Look at calories, fat calories, calcium and vitamin D. Which is the best choice and why?______________ ____________________________________________________________________________________________________________________________________________________________________________________________________________

Most people have walked through the supermarkets a million times but may never have noticed that the healthiest and freshest foods are located around the perimeter of the store. This is where the bulk of your food budget should be spent.

Here is your chance to take your family on a fun scavenger hunt through the supermarket. All you need is the information below and a pen or pencil. A clipboard or something to write on also would be ideal.

While completing your hunt, consider speaking with some of the supermarket experts, such as the deli manager, the produce manager and the meat/seafood manager. All can provide great insight and can help answer questions. Remember, you are the customer and consumer, and they are there to help you make informed choices.

The produce section The meat section The dairy section

MyPyramid Graphic Standards

How to use the new symbol

April 2005USDA is an equal opportunityprovider and employer

Supermarket scavenger hunt

Fruits and vegetables are excellent sources of vitamins, minerals and fi ber. Eat more from this section to stay healthy and strong. Don’t forget, if you have questions about specifi c fruits or vegetables, speak with the produce manager.

Find examples of the following colors:

Blue or purple:

Red:

Orange:

Yellow:

Green:

White or tan:

Find ground beef, ground round and ground sirloin. What are the calorie and fat calorie differences? _____________________________________________________________________________________________________________________________ Find the ground turkey and the ground turkey breast. How do these compare? Are both healthy choices? _________________________________________________________________________________

What other lean meat/protein options can you purchase from this section? See how many you can list below. __________________________________________________________________________________________________________________________________________________________________________

Remember to do this as a family and have fun!

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MyPyramid Graphic Standards

How to use the new symbol

April 2005USDA is an equal opportunityprovider and employer

What brand/kind of bread do you normally buy?________________________________________________________________ Compare some of the other brands. Look for whole wheat/whole grain on the labels. Checkout the list of ingredients and read the food label. Are they 100 percent whole grain or does the dark coloring come from sugars and artifi cial colorings? What about fi ber? What about other vitamins and minerals? Note your fi ndings below:__________________________________________________________________________________________________________________________________________________________________________

The snack aisle

Final scavenger hunt task:

Learning with the Times

Making good choices

Though many of us know the difference between healthy and unhealthy food choices, we are often convinced by highly

effective advertising to make poor eating choices. Look at the adver-tisements in the electronic edition of St. Petersburg Times, and select several

examples of ads for foods and beverages that you think are nutritionally poor. Analyze your selections carefully, making brief notes on the arguments or

techniques used to sell each of the foods of low nutritional value. In a small group, discuss your fi ndings.

On a piece of construction paper or poster board, create an ad for a low-nutrition food that might convince the best-informed of readers to make this food choice.

Next, create an ad for a high-nutrition food that might convince readers to make this food choice. Share what you have learned on the NIE Blogging

Zone. Go to blogs.tampabay.com/nie, and click on the 2010 Fit4Allkids category.

The snack aisles can include cookies, crackers and sweets, plus chips and other crunchy snacks.

What are the calories and fat calories for your favorite treat?_____________________________________________________

Is this a healthy snack? What makes it healthy or unhealthy?___________________________________________________ Are there healthy alternatives for snacking in this section? If so, what are they and what makes them a healthy choice?_______________________________________________________________________________

What are some other healthy snack alternatives? (Include options from other sections of the store)_____________________________________________________________________________________

As a family, prepare a menu for one full day of meals. Include breakfast, lunch and dinner and a healthy snack. When choosing foods, consider your budget, taste, nutrition and ease of preparation. Ready, set, go!

The bread aisle Fruit and veggie challenge5 A Day every day

Do you think you eat enough fruits and veggies every day? Did you know that getting a variety of fruits and veggies and including all the colors of the rainbow

will help provide your body with the vitamins and minerals needed to grow healthy and strong? Everyone needs fi ve to nine servings.

Blue/Purple Green White/Tan Red Yellow and Orange

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Using the chart below, log all the different colors of fruits and veggies you eat each day. Try to include all the colors of the rainbow. Challenge your friends and family to do the same and then compare and see who can eat the most colors within one week.

HERE IS YOUR CHALLENGE:

10 allkids.org

Some tips to remember:l Five or more servings of fruit and vegetables dailyl Four or more servings of breads, cereals and

starchy foodsl A minimum of 3 servings of milk or other dairyl Two servings of protein, such as meat, poultry,

seafood, beans, soy product, nuts or eggsl No more than four to six servings of fats and oilsl One to two “treats” a day

Servings are equal to:Fruits and vegetables:

½ cup cooked or canned fruit or vegetable¾ cup (6 oz.) fruit or vegetable juice1 cup raw or leafy, cut-up fresh fruit or vegetable

Breads and grains:1 slice bread or pita½ bagel: Lender’s size1 oz. dry cereal (look on box, as cup sizes vary)½ cup cooked grain, such as oatmeal, pasta, rice

Dairy:1 cup milk or yogurt

Meat and protein foods:1 veggie burger or hot dog2 to 3 oz. meat, fi sh or poultry½ cup beans; 2 tablespoons peanut and other nut butters

Fats and sweets:1 teaspoon fat, such as oil, margarine or mayonnaise2x2-inch-square brownie

Learning with the Times

All over the nation, doctors and health offi cials are worried that American kids are gaining weight and not exercising. The number of teens and pre-teens who have become extremely

overweight has tripled in the last 30 years. Many health experts say it’s because kids don’t get as much exercise as kids of the past, and they are eating

more – especially more high-fat, high-sugar, high-calorie foods. Kids who eat a lot of these foods have to exercise more to burn off the extra calories they contain.

Exercise comes in many forms, and not all of it is the kind you get playing on sports teams. Search the stories, photos and ads in the electronic edition of the St. Petersburg Times for examples of exercise kids can do with their friends or families.

Draw a comic strip for the Times showing you trying this exercise for the fi rst time. Share what you have learned on the NIE Blogging Zone. Go to blogs.

tampabay.com/nie, and click on the 2010 Fit4AllKids category.

Exercise 101

A Month of Lunches

Week 1

Week 2

Week 3

Week 4

Whole-wheat bagel with peanut butterBag of pretzelsCanned fruit cupChocolate milk drink box

Veggie burger in whole- wheat pitaDried fruit mixtureGranola bar

Tortilla roll-up with refried beansSalsa and celery sticksMuffi nFresh piece of fruit

Bagel half with cheese & turkey-sausage pattyMandarin orangesBroccoli fl orets with salsaGraham crackers

Yogurt cupWhole-wheat crackersBaby carrots & ranch dressingKiwi, cut in half

Low-fat hot dogWhole-wheat breadApple or pearFun-size candy bar

Tuna saladWhole-wheat crackersCantaloupe piecesV-8 juice

Peanut butter & banana slices on rice cakesPlum or peachZucchini bread

English muffi n pizzas with pizza sauce & grated cheeseCelery sticksCaramel popcornBanana

Chicken chunksPineapple chunksCut-up veggies with dipBaked tortilla chips

Light cream cheese & jam on whole-wheat breadRice Krispie Treat squareBlueberries

Hummus in pita breadSmall bunch of grapesCucumber and pepper slicesSmall brownie

String cheeseSmall box of raisinsPudding cupV-8 juice

Ham and cheese on ryeOrange wedgesSweet rice cakes

Tortellini pastaFruit saladVeggies and dip

Cup of soupCorn bread muffi nCherry tomatoesApplesauce

Cheese & turkey wrapped in a wheat tortillaCucumber roundsFruit-cereal barApple

Soft pretzelCottage cheese cup with favorite veggiesFruit cocktail

Kid’s choice

Mozzarella cheese stickCarrot sticksBread or pretzel sticksSalsa100% juice box

Monday Tuesday Wednesday Thursday Friday

Being f it

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Knowledge is powerKnowing the facts about obesity and being overweight is important. The U.S. Surgeon General has declared that overweight and obesity have reached epidemic proportions in this country. One in three adults is overweight or obese and 15 percent of children between the ages of 6 and 19 are overweight. Public health offi cials say physical inactivity and poor diet are catching up to tobacco as a signifi cant threat to health. Obesity is a serious, chronic disease that can infl ict substantial harm to a person’s health.

Overweight and obesity are not the same. The percentage of people who fi t into these two categories is determined by the body mass index (BMI). BMI is a measure of weight proportionate to height.

In many ways, obesity is a puzzling disease. How the body regulates weight and body fat is not well understood. On one hand, the cause appears to be simple in that if a person consumes more calories than

he or she expends as energy, then he or she will gain weight. However, the risk factors that determine obesity can be a complex combination of genetics, socioeconomic factors, metabolic factors and lifestyle choices, as well as other factors.

Regardless of the risks, though, a great way to avoid becoming overweight and/or obese is to eat healthy and exercise.

Get movingA lack of regular exercise contributes to obesity in children and adults and makes it diffi cult to maintain weight loss. In children, inactivity, such as watching television or sitting at a computer, contributes to obesity.

Children should have 60 minutes of moderate physical activity most days of the week. More than 60 minutes of activity may promote weight loss and subsequent maintenance. Reduce “screen” time in front of the television and computer to less than two hours daily.

Being f it

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Being f it

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Being f itPhysical activity tips

On your own

l Take a few turns around the shopping mall l Ride your bike through the park or around the

neighborhood l Take your dog for a brisk walk l Shoot some hoops l Practice tennis shots against a backstop l Hit a bucket of golf balls at the driving range l Turn on the radio and dance around l Ride a stationary bike or walk on the treadmill l Walk around the house while you talk on the phone

With a friend

l Enjoy a hike together at a park l Play a round of golf and carry your clubs l Try something new, such as yoga, line dancing or kayaking l Take an active vacation and go canoeing, mountain biking or hiking

With your kids

l Play catch or Frisbee or kick a soccer ball around in the yard

l Let the kids teach you how to rollerblade l Splash or swim in the pool l Jump rope l Play hopscotch or run through the sprinkler l Plant a garden l Participate in fundraising walks and runs

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12 allkids.org

Our young chefs stirred up some fun at this year’s Fire House Family Cook-off event, sponsored by Kohl’s Department Stores, All Children’s Hospital, Largo Fire and Rescue-Fire House 41, the Heart of Largo and the Pinellas County Extension Offi ce.

Families took part in this fun and tasty event to show off their culinary skills and favorite healthy recipes. To be selected to participate in the cook-off, families submitted a healthy and budget-friendly recipe within one of the following categories: Breakfast Matters, School Lunches, Healthy Snacks, Family Favorites, Vegetarian Dishes and Birthday/Party Foods.

Recipes were selected and families were invited to participate, prepare and have their recipes placed before an expert panel of judges. Recipes were evaluated based on ease of preparation, creativity, nutrition and, of course, taste!

Top prizes were awarded to the young chefs, including $125, $100 and $75 Publix gift cards. In addition, the top 12 recipes are a special feature in the 2010 Heart of Largo calendar.

Special congratulations to Whitney James for taking 1st place in the Kohl’s Cooks for Kids, Firehouse Family Cook-off event. Whitney’s Double “Chick” Salad was selected to compete with 26 other healthy recipes. The Double “Chick” Salad won top prize for being healthy, the most creative and best tasting. The recipe will be one of 12 featured in the 2010 Heart of Largo community calendar and will be included in the Kohl’s Cooks for Kids Healthy Cookbook coming in summer 2010.

Whitney is in the fourth grade and attends the Center of Gifted Studies at Ridgecrest Elementary. Her favorite hobbies are playing the fl ute, playing tennis, reading and gardening.

We asked Whitney about her favorite foods.

What is your favorite food? “I have lots of favorites: sushi, salads, pizza, ice cream, hot tea and tapenade. I know that my tastes are strange for a 9-year-old.”

Double “Chick” SaladIngredients:

1 cup plain fat-free yogurt, 2 tbsp. lemon juice, ½ tsp. cumin, ¼ tsp. crushed red pepper, 1 can chicken (drained and chopped), 1 cup chopped red or green pepper, ½ cup chopped green olives, ½ cup diced red onion, ¼ cup chopped cilantro, 1 can chickpeas (rinsed and drained), 1 cup halved or quartered grape or cherry tomatoes, 4 oz. crumbled feta cheese, 6 whole-wheat pitas

Directions: Combine yogurt, lemon juice, cumin and red pepper in a small bowl. In a large bowl, combine rest of ingredients (except pitas) and add yogurt mixture. Toss to coat. Cut pitas in half and open the pockets. Spoon desired amount of salad mixture into each pita pocket.

To learn more about the Family Cook-off events, please send inquires to Fit4Allkids@allkids.org. Learning with the Times

Madelyn Webb, Keira Gilmore, Peyton Bryant and Ethan Beaman

Fire House Family Cook-off Event

Whitney James

Kohl’s Cooks for Kids

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Learning with the Times

In a recent report, the U.S. Centers for Disease Control and Prevention announced that fewer than

10 percent of high school students in the U.S. are eating enough fruits and vegetables. The CDC said the fi ndings indicate a big gap between what people should be eating

and what they actually are eating. In groups, use the electronic edition of the St. Petersburg Times, books and other online

sources to create a poster showing why fruits and vegetables are important. On the poster, draw pictures of fi ve different fruits and vegetables. For each, make a list of what types of nutrients it contains (such as vitamins or antioxidants), and what those nutrients do for the body. Share what you have learned on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and

click on the 2010 Fit4Allkids category.

Eat the right thing

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Coming soon…Look for our kid-approved healthy cookbook coming in summer 2010.

This cookbook will be fi lled with tasty and nutritional recipes that the whole family will love. Our young chefs and our nutrition and culinary experts will be offering their favorite recipes as well as helpful tips and suggestions.

To learn more, please check out allkids.org or call 727-767-6923.

Sign-up for one of our healthy cooking classes, and join the tastiest way to learn about healthy, nutritious foods.

We’ll be measuring spices, grating cheese, washing lettuce, drizzling olive oil and much more!

Kids are more likely to try new foods if they play an active role in choosing and preparing them.

Together, parents and children can help each other form lifelong healthy eating habits.

Children gain confi dence in the kitchen and parents get an opportunity to make mealtime family time.

The cooking classes are designed as a fi ve-week series (appropriate for children ages 8 and up) that focuses on good nutrition, making healthy choices and gaining valuable culinary skills.

Classes are offered in Largo and St. Petersburg several times throughout the year, and a third location in Hillsborough County will be announced soon.

All classes are free to our families, but space is limited, so registration is required. Sessions will be offered in February, April and June.

To enroll, all families must call All Children’s Hospital at 727-767-6923 or e-mail fi t4Allkids@allkids.org

Kohl’s Cooks for KidsFamily Cooking Classes

Black Bean Burgers1- 15 ounce can of low-sodium black beans drained

1/2 cup dry bread crumbs

1/3 cup of fi nely chopped onion

1/3 cup no-salt added tomato sauce

1 teaspoon cumin

2 tablespoon chopped fresh cilantro

Directions: Preheat oven to 400 degrees and coat a baking sheet with nonstick cooking spray. In a medium bowl mash black beans with a fork or potato masher. Add bread crumbs, onion, tomato sauce, cumin and cilantro. Blend with a fork; then form into 4-6 patties. Bake for 15 minutes. Remove carefully with a spatula. Serve on whole-wheat buns with side of salsa and low-fat sour cream (optional).

Fiesta Taco Salad1 pound lean ground beef or turkey breast1 package taco seasoning mix1 (15 ounce) can chili beans1 cup low-fat French salad dressing1 head iceberg lettuce2 cups crushed, baked tortilla chips2 cups shredded cheese (try low-fat cheese)1 cup chopped tomatoes2/3 cup waterOther veggies to consider: peppers, onions, carrots. Any of your favorites will work.

Directions: Heat skillet over medium heat. Add meat and cook until brown, stirring every now and then. Stir in the taco seasoning mix and add 1 cup of French dressing, water and beans. Stir to mix and cook for about 5 minutes. Crush tortilla chips and place in large bowl. Chop lettuce and tomatoes into small pieces and add to the bowl. Add shredded cheese and then the meat and bean mixture and toss. Top with low-fat sour cream and enjoy!

Makes 8 large servings.

14 allkids.org

Recipecorner

Easy Chicken Fingers with Sweet Bean Dipping Sauce

1 cup of any of the following: honey-crunch wheat germ, corn fl akes or bran fl akes ¼ cup whole-wheat fl our1 tablespoon non-fat milk1 egg¼ teaspoon paprika or garlic powder1¼ pounds boneless, skinless chicken breasts cut lengthwise into stripsSalt and pepper to taste

Directions: Preheat oven to 425 degrees. Coat baking sheet with cooking spray. Place dry ingredients into a large Ziploc bag. In medium bowl, whisk egg and milk. In batches, dip chicken strips into egg/milk mixture and place into Ziploc bag. Seal bag and toss until chicken strips are coated. Place the chicken strips onto baking sheet. Bake for 20 minutes or until juices run clear. Serve with baby carrots and other favorite dipping vegetables. Dip into sauce.

Makes 6 servings.

Sweet Bean Dipping Sauce

1 tablespoon olive oil1 can (15-19 ounce) cannelloni or other white beans, rinsed and drained1 small onion, chopped1 clove garlic, minced¾ cup unsweetened applesauceSalt and pepper to taste

Directions: Heat oil in medium non-stick skillet over medium heat. Add onion and cook 5 minutes or until soft. Add garlic and cook another minute. Add beans and applesauce. Cook 3-4 minutes. Remove from heat and add salt and pepper to taste. Transfer to blender or food processor and puree until smooth.

Makes 6 servings.

Veggie Lovers Pizza

1 whole-wheat thin-crust pizza (pre-made or make your own)Tomato sauce or chopped tomatoesChopped red and/or green peppersChopped or grated zucchiniChopped onionMinced garlicLow-fat shredded mozzarella cheeseLow-fat grated Parmesan cheese Italian seasoning

Directions: Spread the sauce and or chopped tomatoes on the crust, then add the garlic and remaining veggies (use any combination of veggies or the suggested list above). Sprinkle lightly with the cheeses and add the Italian seasoning. Bake at 375 degrees until the crust is crisp and the veggies are tender (usually 15-20 minutes).

strips into egg/milk mixture and place into Ziploc bag. Seal bag and toss until chicken strips are coated. Place the chicken strips onto baking sheet. Bake for 20 minutes or until juices run clear. Serve with baby carrots and other favorite dipping vegetables. Dip into sauce.

Spread the sauce and or chopped tomatoes on the crust, then add the garlic

Low-fat shredded mozzarella cheeseLow-fat grated Parmesan cheese Italian seasoning

Directions:and remaining veggies (use any combination of veggies or the suggested list above). Sprinkle lightly with the cheeses and add the Italian seasoning. Bake at 375 degrees until the crust is crisp and the veggies are tender (usually 15-20 minutes).

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Keeping a food diary is a great way to keep track of what you are actually eating. For one week, keep a food diary. Track everything you eat and how much. Discuss your food choices with family and friends. Brainstorm how you can make healthier food choices. If time is a factor, prepare your lunch or other meals ahead of time. You can use the choices from the food menu in this publication or

try some of the recipes. Make sure you’re eating nutritious meals most days of the week.

Search the electronic edition of the St. Petersburg Times for images of your favorite foods. Are they nutritious? Why or why not? Share what you have learned on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on the 2010 Fit4Allkids category.

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Tuna Salad Wrap

1 cup non-fat ricotta cheese1 tablespoon fat-free ranch dressing 4 honey wheat or apple cinnamon tortillas1 (6 ounce) can water-packed tuna, drained1 tablespoon lemon juice 1 cup packaged coleslaw mix (or ½ cup each chopped cabbage, carrot)1/3 cup chopped peach or pear1/3 cup thinly sliced green onion¼ cup non-fat mayonnaise

Directions: Combine ricotta cheese and ranch dressing; blend well. Spread half of mixture over one side of each tortilla. Mix tuna with lemon juice and place over cheese mixture; spread remaining cheese mixture on top of tuna. Combine coleslaw, peach, onion and mayonnaise. Spoon evenly over cheese mixture. Roll from one side to the other and place seam-side down.Cut in half or thirds.

Salad on a Stick with honey mustard and cilantro lime dressings

Keeping track

Salad:½ cup fresh cut vegetables (cut into chunks) Suggestions: bell peppers, cucumbers, cherry tomatoes, mushrooms1-1/2 ounces low-fat cheese cut into cubesSpinach or lettuce leaves

Directions: Alternate vegetables and cheese cubes on a skewer. To create the salad effect, use your spinach or lettuce leaves and weave around vegetables on the skewer.Use the dressings for dips. Enjoy!

Honey Mustard1 cup plain, fat-free or low- fat yogurt3 tablespoons sweet honey deli-style mustard2 teaspoons honey1 teaspoon sugarSalt and pepper to taste

Cilantro Lime Yogurt

1cup plain, fat-free or low-fat yogurt1 tablespoon minced cilantro2 tablespoons minced scallions2 tablespoons fresh lime juiceSalt to taste

Chicken Cherry Wraps

½ cup non-fat lemon yogurt1 tablespoon honey-Dijon mustard1 teaspoon Worcestershire sauce¾ teaspoon curry powder¼ teaspoon ground pepper 8 ounces shredded cooked chicken breast or tofu1 cup dried cherries or any other dried fruit ½ cup fi nely chopped cucumber½ cup shredded carrot 4 whole-wheat or spinach tortillas

Directions: Blend together yogurt, mustard, Worcestershire sauce, curry and pepper. Stir in remaining ingredients and divide among four tortillas. Fold in sides and roll up from bottom. Place seam-side down.

Chicken Cherry Wraps

½ cup non-fat lemon yogurt1 tablespoon honey-Dijon mustard1 teaspoon Worcestershire sauce¾ teaspoon curry powder¾ teaspoon curry powder¼ teaspoon ground pepper 8 ounces shredded cooked chicken breast or tofu1 cup dried cherries or any other dried fruit ½ cup fi nely chopped cucumber½ cup shredded carrot 4 whole-wheat or spinach tortillas

Directions: Mix the dressings at least 3-4 hours ahead of time to allow fl avors to meld together. Will keep three to four days in refrigerator.

Learning with the Times

16 allkids.org

Learning with the Times

With the trend toward increasing physical exercise and changing lifestyles to be a healthier nation, there is a lot of confusing

information in the public domain. Do you have questions about nutrition and exercise? You can ask the Fit4Allkids Experts on the NIE Blogging Zone. Go to blogs.tampabay.com/nie, and click on

the 2010 Fit4AllKids category.

Becoming healthier

Program locations:YMCA of Greater St. Petersburg - 3200 First Ave. South

YMCA of the SunCoast Bardmoor Branch - 8787 Bryan Dairy Rd., Largo YMCA of the SunCoast - 1005 Highland Ave., Clearwater

James P. Gills Family Branch YMCA - 8411 Photonics Dr., New Port Richey Hillsborough County Location - Coming soon

Call 727-767-6923 or e-mail Fit4AllKids@allkids.org for more information.

To learn more about Fit4Allkids or the Teen Fitness and Weight Management program, ask your child’s doctor or contact the

ACH Community Education offi ce at 727-767-6923 or Fit4Allkids@allkids.org.

Keeping healthy and strongDid you learn something new that will help you stay healthy and strong?

Take this short quiz1. Name three foods to keep in stock for healthy recipes.

2. How can you tell if a melon is ripe?3. How many grams of fi ber are recommend for each day?

4. What does low-fat mean?5. Why is it important to eat fruits and vegetables?

6. Instead of using cream, what would be a good low-fat substitute?

Weight Management and Fitness for Families

Obesity is without a doubt a very signifi cant health problem impacting our children and families. In the U.S., 15 to 30 percent of children and adolescents are now considered overweight, with BMI’s over the 85th and even the 95th percentile for weight.

In response to this public health problem, All Children’s Hospital developed the Fit4Allkids program in 2004. Fit4Allkids is designed as a family-based program, specifi cally for families who have children 8-12 years of age who are struggling with being overweight.

The program follows the American Academy of Pediatrics guidelines for weight maintenance and reduction. Fit4Allkids is offered through two program tracks: a physician offi ce-based program offered by local pediatricians and a community-based program offered in partnership with the local YMCAs including the James P. Gills YMCA in New Port Richey, the SunCoast YMCA in Clearwater and Largo (the Largo/Bardmoor location is for teens 13 to 18) and the Greater St. Petersburg YMCA.

We are very proud of the accomplishments of the Fit4Allkids program and the focus it takes on treating and offering assistance to families who need help intervening with children who have already developed a weight problem. Working together with the parents and children, we hope that our Fit4Allkids participants will reach their own individual goals for weight loss, weight management and maintaining an active lifestyle.

Group program located at the YMCA for ages 8 through 12:

l Eight weekly group sessions (up to 10 families per session)

l Goal setting and strategies l Orientation session l Nutrition and physical activity information and

log books provided l Materials and tools for families to support their

child in the program l Incentives to encourage participation

Teen program for ages 13 through 18:

l Ten week program with fall, winter, and summer sessions

l Community-based program l Adoption of healthy lifestyle habits l Goal setting and strategies l Nutrition and physical activity information and

log books provided

Physician offi ce-based program for ages 3 & up:

l Six offi ce visits during a six-month period l Goal setting and strategies l Nutrition and physical activity information and

log books provided l Materials, tools and incentives for families to

support their child in the program l Incentives to encourage participation

There are three programs to choose from, depending on your child’s age, your family’s needs and your physician’s participation in our program.

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