Power Up Your Day - Cornell University...• Review Stop, Slow, Go breakfast drinks • Compare convenience food breakfasts • Create Wild Card breakfasts that include a vegetable

CHOOSE HEALTH: FOOD, FUN, AND FITNESS

Power Up Your Day:

Lesson Details Lesson 6 at a Glance Play Active Opening Games – 10 minutes

Bridge from Lesson 5 – 3 minutes

Anchor – 5 Minutes

• What do you like to eat for breakfast?

Add – 10 Minutes

• Why breakfast is important statements

• At least 1 fruit or vegetable for a healthy breakfast

• Breakfast gives us energy – sugar only short-term, dairy or protein for long-lasting energy

• And include a grain, ideally a whole grain

Apply – 15-20 Minutes

• Compare sugar and fiber in cereals • Review Stop, Slow, Go breakfast drinks • Compare convenience food breakfasts • Create Wild Card breakfasts that include a vegetable

or fruit, a grain, and a dairy or protein food group

Away – 5 Minutes

• Take a Healthy Step: set a goal to eat more healthy breakfasts this week

Wrap Up and End of Series Celebration – 5 minutes

Play Active Closing Games – 10 minutes

Food Prep – 10-20 minutes

Eat Breakfast!

Time: 70-90 minutes Learners will: • Review importance of breakfast • Consider what makes a healthy

breakfast • Compare sugar, fat, and fiber in

various breakfast foods

Opening Active Play Games: Fitness Tag Breakfast Shake Closing Active Play Games: Triangle Tag Group Juggling Handouts: 6-1 Breakfast Olympics Scorecard 6-2 Family Newsletter 6-3 CHFFF Celebration Certificate Visual Aids: Scanned Food Packages Dairy Council Food Cards 6-V-1 Glass of Water Card Posters: 5-4 Lesson 5 Healthy Step Goal-Setting 2-1/6-1 MyPlate 6-2 Take a Healthy Step Goal-Setting Food Prep: Breakfast Parfait Top Your Own Oatmeal

Copyright 2011-15, Division of Nutritional Sciences, Cornell University. All Rights Reserved.

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CHOOSE HEALTH: FOOD, FUN, AND FITNESS LESSON 6: POWER UP YOUR DAY

Materials and Supplies to Gather

Handouts

6-1 Breakfast Olympics Scorecard 1 copy, back-to-back, per pair of children

6-2 Family Newsletter: Power Up Your Day 1 copy per child, back-to-back

6-3 CHFFF Celebration Certificate • Available in MS Word as well as pdf so that

names can be entered electronically

Print 1 per child, write in names and sign, or enter names electronically using MS Word version

Visual Aids

6-V-1 Glass of Water card for Drinks Station, if not using real drink containers (preferred, see next page)

1 copy, print from Visual Aids Appendix: laminate and cut out

q For Add (example breakfasts): q Dairy Council food cards not used in previous lessons: Fried egg, rye bread, English muffin,

peanut butter q Dairy Council food cards used in Lesson 2: orange, applesauce

q For Apply:

q A variety of Go, Slow, and Stop drink containers, preferred, or Dairy Council drink cards plus the Glass of Water Visual Aid 6-V-1; see next page for details.

q Red, Yellow, Green circles cut from colored paper, 6” in diameter or more; use from Lesson 1 or make duplicate set (recommended).

q 3 large envelopes with at least 10 Dairy Council food cards in each: a) Grains, b) Vegetables and Fruits, and c) combined Dairy and Protein groups; see next page for details.

q Scanned Breakfast Food Packages - Print in color; insert in plastic sleeves.

q 5 cereal boxes that differ in sugar and fiber (use supplied scans or real packages) q 2 Waffle and 2 cereal bar boxes (use supplied scans)

Posters

5-4 Lesson 5 Take a Healthy Step Goal-Setting (for Bridge from Lesson 5)

2-1/6-1 MyPlate (make duplicate copy or use from Lesson 2)

6-2 Take a Healthy Step: Goal-Setting

Teaching Supplies

q Nametags, attendance sheet, pencils

Cooking Equipment

Breakfast Parfait q Cups or bowls, spoons (1 per child) q Measuring cups q Knife, cutting board

Top Your Own Oatmeal q Measuring cups q Large pot, stirring spoon q Serving bowls and spoons

Ingredients

Breakfast Parfait for 12 q 3 cups chopped apple or other fruit

(fresh, canned, or frozen) q 2 cups low-fat yogurt, plain or vanilla q 1½ cups low-fat granola or your

favorite whole grain cereal

Top Your Own Oatmeal for 12 q 2 cups fat-free or 1% milk q 3 cups quick oats q Assorted toppings (see recipe): dried fruit, chopped

nuts, peanut butter or coconut, canned, fresh or frozen fruit, cinnamon, nutmeg, vanilla, brown sugar, maple syrup, honey

Game Supplies

q Cones or other boundary markers q Soft toss-able toys or beanbags (1 per 4 children; at least 4 total) q 4 tagging balls or bandanas, each a different color

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Cereal Scramble q Place on a table the 5 scanned breakfast cereal boxes provided (print in color, insert

in plastic sleeves) or gather your own cereal boxes following these guidelines: • Include at least one obvious poor choice – a sugary kids’ cereal with 1 gram or

less of fiber, one obvious good choice –at least 3 grams of fiber and no more than 8 grams of sugar, and some in between.

• For this label-reading exercise, avoid cereals with dried fruit because the nutrition label does not distinguish between fruit sugar and added sugar, and avoid rice-based grains because rice – even whole grain brown rice – is healthy but is naturally low in fiber, which may cause confusion.

Think Your Drink Dash Place the red, yellow, and green circles on a table along with a variety of drink containers, including at least the following: Fat-Free Milk, Chocolate Milk, Orange Juice, Fruit Punch, Soda, and Water. Or instead use Dairy Council drink cards for the first 5 above plus the Glass of Water Visual Aid 6-V-1. Post an adult here if possible. Breakfast-On-The-Run Sprint q Place on a table the two frozen waffle and two cereal bar scanned food packages

provided (print in color, insert in plastic sleeves).

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• 1% Strawberry Milk • 2% Milk • Lowfat Plain Yogurt • Lowfat Fruit Yogurt • Nonfat Plain Yogurt • Drinkable Yogurt • Fruit Yogurt Smoothie • Swiss Cheese • Mozzarella Cheese • Cottage Cheese • Refried Beans • Black-Eyed Peas

Fruits and Vegetables Use all the Fruit Group cards available – include the 20 used in Lesson 2 and if you want, also add the following cards not used yet: • Dried Apple Rings • Avocado • Star Fruit • Lychee Fruit

Also add some or all of the Vegetable Group cards from Lesson 2 if you don’t mind sorting them again for the next time Lesson 2 is taught.

Grains Group Select at least 10 of these suggested Grains Group cards not used yet in this or previous lessons. • White bread • Pita bread • Biscuit • Dinner roll • Whole wheat dinner roll • Muffin • Cheddar cheese crackers • Saltine crackers • Tortilla chips • Corn flakes, Bran flakes • Grits • Brown rice • White rice • Tortilla • Taco Shell • Soba noodles • Pasta

Supplies and Station Set-Up for Breakfast Olympics (Apply)

Wild Card Triathlon Put a selection of at least 10 Dairy Council food cards from each category below into 3 separate large envelopes labeled with the food group name (Grains, Fruits and Vegetables, Dairy and Protein).

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• Hummus • Tofu • Sunflower Seeds • Hard-cooked Egg • Tuna • Tuna Salad • Fish Sticks • Shrimp • Salmon • Turkey • Roast Beef • Roasted Chicken

Dairy and Protein Groups Select at least 10 of these suggested Protein Group and Dairy Group food cards not used yet in this or previous lessons.

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Why Eat Breakfast? It’s often said that breakfast is the most important meal of the day. Eating breakfast gives your mind and body a jump-start of energy to begin the day. Studies suggest that children who skip breakfast may have trouble concentrating or paying attention and may not do as well in school as those who eat breakfast.

Breakfast: Healthy Eating and Healthy Weight Breakfast helps children meet their daily nutritional needs. Those who skip breakfast tend to have poorer diets than those who eat breakfast, and may overeat later in the day. This may be why skipping breakfast is associated with childhood obesity.

What Makes a Healthy Breakfast? Any healthy foods can be part of breakfast, not just traditional breakfast items. Avoid high-sugar breakfasts, as sugar gives a quick energy boost followed by a drop in blood sugar, which can cause us to feel hungry and tired. Instead, include complex carbohydrates such as whole grains and fruits and vegetables and a protein source - these foods are digested more slowly than sugar and therefore act as longer lasting fuel. Note that fat is also digested more slowly and keeps us from getting hungry, but in this lesson we focus on a healthy breakfast including a protein source such as something from the milk/dairy or meat/beans/egg groups, plus a grain and a vegetable or fruit. Breakfast can be an easy way to include more whole grains since many breakfast cereals and other common breakfast foods may be whole grain. Including at least one fruit or vegetable is essential in order to get the 3-4 cups needed for the day.

Sugary Breakfast Cereals: What are the “Best Bites?” The 2015-2020 Dietary Guidelines recommend that less than 10% of daily calories be from added sugar (about 12 teaspoons for a 2000 calorie diet), and that half of our grains should be whole grains. One suggested rule of thumb for breakfast cereals in general is that a good cereal should have at least 3 grams of fiber and no more than 8 grams of sugar per serving.* Cereals with dried fruit in them will have higher grams of sugar on the label, due to the naturally occurring sugar in the fruit, but are still healthy choices. Raisin bran, for example, typically has 18 to 20 grams of sugar per serving, but some of that is from fruit. The Nutrition Facts Label does not currently show how much of the sugar is added and how much is from the fruit, although that may change soon. One suggested rule of thumb is that a cereal with dried fruit is healthy if it has at least 5 grams of fiber regardless of the grams of sugar, since if it is whole grain and has enough fruit in it (and not just in the photo on the box!), that should boost the fiber to about 5 grams.* In the activities in this lesson, avoid using cereals with fruit to keep the label reading simple. *Source: Nutrition Action Healthletter, March, 1999.

What About Fast Food and Convenience Food Breakfasts Fast food and convenience food breakfasts are often high in fat, sugar, calories, and sodium, low in fiber, and usually don’t include vegetables or fruits. Thus eating them too often can contribute to overweight and chronic disease. Healthier choices are increasingly available, but require some detective work to find the ones that are lower in fat, sugar, calories and sodium, and higher in fiber. For convenience foods, use the Nutrition Facts Labels for this. For fast food breakfasts, you need to get the nutrition information from the restaurant or their website.

No Time for Breakfast? Often, children skip breakfast because they are not hungry in the morning or are busy rushing to get ready for school. Encourage these children to eat school breakfast or to take along a healthy snack to eat later in the morning, including a whole grain, fruit or vegetable, and protein source.

Background: Why Eat a Healthy Breakfast?

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Encourage Great Group Behavior during Lesson 6!

For Younger Ages: q Be ready to help children understand the Breakfast Olympic Scorecard instructions, to read

Nutrition Facts Labels at each station, and write their answers to the questions. During Active Games: q Use games as part of your CHFFF celebration! Playing together builds bonds between people!

Bridge from Lesson 5: q Praise any healthy step, even if a goal was not fully met.

During the Anchor: q Be ready with examples of your own to keep it moving!

During the Add: q To add more movement, ask children to move from one side of the room to the other to indicate

when they think a statement is true instead of just standing at their place.

During the Apply: q Circulate among the stations to help children stay on task and connect the choices they make to

their day-to-day lives. q Anticipate that the Think Your Drink station may take less time for children to complete than the

other stations. Plan adult presence at that station to discuss and reinforce learning. q Consider having a “coach” (adult or teen helper) at each station with a whistle and/or baseball cap

to help children with the activity and give them a sticker when they complete it successfully. During the Away: q Briefly re-state the main message of the lesson so it’s the last thing kids hear. Wrap Up and End of Series Celebration: q Give out CHFFF Celebration Certificates. Ask children who met any goal they set to stand and

give them all a standing ovation! Ask children to choose their favorite CHFFF game, and play it together again!

During Food Prep: q Have kids wash their hands before you begin. q Be ready! Give kids appropriate assignments so they can begin doing something right away. q For Breakfast Parfait, consider offering youth a choice of one frozen, one canned and one fresh fruit

to take or mix and match, to emphasize the point that all three types of fruit are healthy choices.

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6-1 Fitness Tag

6-2 Breakfast Shake CHOOSE HEALTH: FOOD, FUN, AND FITNESS LESSON 6: POWER UP YOUR DAY


Equipment • 4 tagging balls or bandanas of different colors; Sign showing activity for each • Boundaries and re-‐entry task area

Set Up • Designate each tagging ball to represent a different fitness activity, such as • Red = jog around boundary • Blue = march in place for count of 15

• Green = 10 jumping jacks • Yellow = 10 arm circles

How to Play Say, • This is a tag game with 4 “Its”; each has a different color tagging ball. (Ask for

volunteers.) • When you get tagged, look at the color of the tagging ball to know what you

need to do to get back in the game. (Demonstrate each color’s task.) • “Its,” when you tag others, remind them which activity goes with your tagging

ball. For Young Children

• Simplify by using 1 or 2 colors and tasks instead of 4.

In a Small Space

• Choose fitness activities to do in place: march, arm circles, toe touches, etc., and change from tag to ‘catch’ so children do task before tossing ball to another.

Source Used with permission from the CATCH program, licensed by Flaghouse Inc and the Board of Regents, University of California at San Diego.

Equipment Soft toss-‐able toys that are easy to catch (about 1 per 4 children) Set Up • Children stand in a circle about arm’s length apart. How to Play Say,

• When you toss a toy to someone, name something you might eat for breakfast. • When you catch a toy, shake it over your head and name a fun way to be active.

(Give examples – skating or bicycling, dance, etc.) • Don’t forget to include veggies and fruits as breakfast foods!

(When children catch on, toss in more toys to increase activity level.)

For Young Children

• Simplify by just naming breakfast foods as toys are tossed in round one. • Play a second round naming fun ways to be active.

In a Small Space

• Pass toys instead of tossing them.

Up the Challenge

• Ask catchers to think of an activity that begins with the same sound as the breakfast food named.

• Ask catchers to act out the activity they name.

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The Lesson

Anchor: 3-5 minutes

• Give children a minute to share favorite breakfast items with a partner.

• Share a favorite breakfast of your own if they seem hesitant.

• Play the games “Fitness Tag” and “Breakfast Shake” with the children.

Opening Active Games: 5 minutes

Say,

• What do you like to eat for breakfast? Turn to your neighbor and describe something you like to eat for breakfast.

Bridge from Lesson 5: 3 minutes

Say,

• Who would like to share a healthy step you took last week to eat healthier food – even when you’re in a hurry?

Review goals using Poster 5-4 and remind children of goals they might have chosen at the

previous session.

Say,

• Good work!

• Today we’re going to talk about another meal we often have to eat in a hurry - breakfast.

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Add: 10 minutes

Say,

• You’ve probably heard that breakfast is the most important meal of the day.

• Let’s find out more.

• Every time I say a statement that you think is true, stand up.

• When I say a statement that you think is false, sit down or stay seated.

• Read the following statements, beginning each as shown. “Eating breakfast will… • Give me energy to start the day. • Make me sleepy and tired. • Help me be alert, ready to learn and have fun. • Make my hair turn green. • Help me not feel hungry in the morning.

• If you add any statements, be sure that they are obviously either true

or false so children will easily be able to decide and no one will be embarrassed.

Say,

• So breakfast gives us energy to start the day and helps us pay attention and learn.

• Eating breakfast is also a great way to get some of the foods our bodies need to grow and be healthy.

• Let’s think about what makes a healthy breakfast and what food groups should be included.

• Remember MyPlate and the 5 different food groups?

• A healthy breakfast includes a Vegetable or Fruit, something from the Grains Group, and something from either the Protein or Dairy Group.

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• Using food cards, hold up the following example breakfast that is missing the vegetable/fruit group, and ask children what it needs to make it a healthier breakfast.

o Fried egg and rye toast • After getting input from youth on what is missing (fruit or

vegetable), add an orange to demonstrate a healthy breakfast.

Say,

• What’s missing from this breakfast?

• Right! When we add fruit, it’s a healthy breakfast!

• Just like any other meal, a healthy breakfast includes at least one

vegetable or fruit.

• Remember when we used food cards to make healthy plates for the whole day?

• We needed at least one fruit or vegetable at every meal – including breakfast – to get 2½ cups vegetables and 1½ cups fruit into our day.

Add page 2

• Optional: Show 5 vegetable cards and 3 fruit cards to represent the total amount of vegetables and fruits we need in a day.

• Point out these food groups on MyPlate Poster 2-1/6-1.

Say,

• Who knows where the word “breakfast” comes from?

• Right! It combines two words – “break” and “fast” because while we’re sleeping all night, we’re not eating or drinking and that is known as a “fast.” In the morning, when we eat, that “breaks” the “fast.”

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Say,

• We need breakfast to fuel our day, especially food that gives us long-lasting energy.

• Sugar gives us energy, but only for a short time because it is digested quickly. If we eat a lot of sugar for breakfast, we may feel energetic at first, but we’ll probably get hungry and tired before we get through the morning.

• To make it all the way to lunchtime, it helps to eat a longer-lasting

food for breakfast like milk or cheese from the Dairy Group or meat,

beans, nuts, or eggs from the Protein Group.

• What’s missing from this breakfast?

Say,

• Right! When we have something from the Protein Group or the Dairy Group, it helps us not to get hungry or tired before lunchtime.

• What are some other foods from the Protein Group that you might like to eat for breakfast?

• Point out the Protein Group on MyPlate Poster 2-1/6-1. • Ask children to call out Protein foods such as:

o Eggs o Refried beans o Ham o Nuts

Add page 3

• Using food cards, hold up the following example breakfast that is missing the Dairy and Protein groups, and ask children what it needs to make it a healthier breakfast.

o English muffin and applesauce • After getting input from youth on what is missing (protein or dairy

group), add peanut butter to demonstrate a healthy breakfast. Note that milk or cheese would also make it healthy.

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Say,

• And what about the Dairy Group – what are some dairy foods we might have for breakfast?

Say,

• Whole grains are especially healthy, and they help us feel full longer.

• Who remembers how to find out if a food has healthy whole grains in it?

• Right! Look for the word “whole” near the top of the ingredients

list, and look for more grams of fiber on the Nutrition Facts Label.

• What are some whole grain foods you might choose as part of a healthy breakfast?

• Ask children to call out their ideas. • Be prepared with examples such as whole wheat toast, raisin bran,

or oatmeal.

Add page 4

Say,

• A healthy breakfast also includes a food from the Grains Group.

• Point out the Dairy Group on MyPlate Poster 2-1/6-1. • Ask children to call out dairy foods such as:

o Low-fat or non-fat milk o Cheese o Yogurt

• Optional: Ask children what else Dairy foods do – give them calcium for their growing bones.

• Point out the Grains Group on MyPlate Poster 2-1/6-1.

Say,

• So a healthy breakfast includes: a Vegetable or Fruit, a Whole

Grain, and a Protein or Dairy – and not too much sugar.

• Speaking of sugar, let’s think back to our very first time together when we talked about sugary drinks and healthy drinks.

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Apply: 15-20 minutes

Say,

• Now it’s your turn to explore some different breakfast foods and drinks.

• Let’s play Breakfast Olympics!

• As you go to each station and do the activities, think about what it takes to make a healthy breakfast – a Vegetable or Fruit, a Grains Group food, and either a Protein or Dairy Group food.

• And remember what we’ve talked about other times we’ve been together – that we need more whole grains and fiber and less sugar and fat to be healthy.

Say,

• Who remembers what healthy “Go Drinks” are that we need lots of?

• Right! Low-fat milk and water are “Go Drinks.”

• What about “Slow Drinks” – ones that are somewhat healthy but also easy to drink too much of?

• Right again! 100% fruit juice and flavored milk are “Slow Drinks”

that we should have only in limited amounts. They have fruit or

calcium, but also lots of calories.

• And “Stop Drinks”?

• Who remembers when we measured how much sugar was in soda and other sugary drinks?

• Right! These are “Stop Drinks” and are not healthy choices because they contain so much sugar.

• Hold up green, then yellow, then red circles from Lesson 1 as you review “Go, Slow, and Stop Drinks.”

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Ask, • Who thinks a 12 ounce can of soda has this much sugar in it? Say, no.

Ask again,

• Have children find a partner. • Give each pair Handout 6-1 Breakfast Olympics Scorecard and ask

each pair to go to one of the 4 stations you have set up ahead of time.

• If you have more than 4 pairs, send additional pairs to some or all stations.

• Stations include (see Supplies for detailed list to set up each station): o Cereal Scramble – Children compare sugar and fiber in

various breakfast cereals using scanned or actual cereal boxes.

o Think Your Drink Dash – Children sort drink containers (or drink cards) into Stop, Slow, Go categories, placing them on red, yellow, and green circles. Since this station takes less time, have a facilitator here to encourage discussion. (Re-set station after each group has completed tasks.)

o Wild Card Triathlon – Children pull food cards from each of 3 non-transparent envelopes (Grains, Fruits and Vegetables, and combined Dairy/Proteins) and put them together to make a healthy breakfast.

o Breakfast-On-The-Run Sprint – Children compare fat, fiber, and sugar to determine the healthier item in each of two pairs of convenience foods using scans or actual packages.

• Ask pairs to complete their station’s instructions (4-5 minutes per station) and then move on to another station until they have visited all four stations.

• After about 15 minutes, ask them to come back to the large group and share what they discovered.

Apply page 2

Say,

• So what did you find? Let’s start with the Wild Card Triathlon – who

has an interesting Wild Card breakfast to share?

• Does it include all the parts of a healthy breakfast? A vegetable or fruit? A grain? A protein or dairy food?

• Did you pick something you really might eat for breakfast?

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Say,

• What about the Cereal Scramble? What surprised you?

• Which was a healthier choice, higher in fiber, but lower in sugar?

• Which was a less healthy choice? Why?

• Were some cereals both healthy and unhealthy because they were high in fiber, but also high in sugar?

• Cereals that are high in fiber, but also high in sugar are like “Slow Drinks” – cereals we should only eat once in a while since they are healthy in some ways but less healthy in others.

• During the discussion, hold up, or ask children to hold up, packages of cereals that are lower in sugar and higher in fiber.

Say,

• How about the Breakfast-On-The-Run Sprint and quick foods we

might have at home?

• Which waffle choice was healthier? Why? What about the cereal bars?

• Waffles and cereal bars are mostly grain and not a complete breakfast. What fruit could you add to your breakfast-on-the-run to make it healthier?

• What about a Dairy or Protein Group food to add?

Apply page 3

• Optional: Explain that a healthy breakfast can be any nutritious food, not just what we might think of as traditional breakfast foods. In fact, what people in other countries or cultures think of as traditional breakfast food – like tortillas with beans, or rice with scrambled eggs – might be something they’d like a lot.

• Ask several pairs to share their Wild Card combinations.

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Away and Goal-Setting: 5 minutes

Say,

• So we know that breakfast is important to give us energy throughout the morning, and that a healthy – and tasty – breakfast includes a vegetable or fruit, something from either the protein or dairy group, and a grain.

• So let’s choose some ways we can get a healthy breakfast every morning in the coming week.

• Pass out Handout 6-2 Family Newsletter and show children Poster 6-2 Take a Healthy Step. Read the goal ideas from the poster and ask children to check off one of those ideas or write their own on the Family Newsletter.

Apply page 4

Say,

• And finally, what did you find to drink from the Think Your Drink

Dash? What are some healthy “Go Drinks” you could have for

breakfast?

• Right! Water and 1% or fat-free milk.

• What are some “Slow Drinks” you might have in small amounts or once in a while?

• Yes! 100% juice and flavored milk are “Slow Drinks.”

• And what about “Stop Drinks”?

• Right again! “Stop Drinks” are mostly sugar and are not healthy choices because sugar does not give us the long-lasting fuel we need to keep from getting hungry again soon.

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Play the games “Triangle Tag” and “Group Juggling” with the children.

Closing Active Games: 10 minutes

Food Prep: 10-20 minutes

Prepare Top Your Own Oatmeal or Breakfast Parfait with the children.

Wrap Up and End of Series Celebration: 3-5 minutes

Say,

• What’s one way you could take a Healthy Step to power up your mornings this week?

• Take this Newsletter home and share it with your family – and remember all the other great food we made here? Some of those recipes would make great breakfasts too!

• Highlight key learning points from each lesson as you wrap up the lesson series.

• Celebrate by giving youth Handout 6-3, the CHFFF Celebration Certificate!

Away page 2

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Top Your Own Oatmeal Ingredients

2 cups fat-free or 1% milk 2½ cups water or additional milk 3 cups quick oats Assorted toppings (see below)

Instructions 1. In a large pot, bring milk and water to a boil. 2. Stir in oats, reduce to medium heat and cook 1 minute, stirring

occasionally. 3. Cover, remove from heat and let sit for 2-3 minutes. 4. Spoon into bowls and add your favorite toppings!

Topping Ideas (mix and match!) • Dried fruit such as raisins, craisins, or currants • Chopped nuts (almonds, walnuts, etc), peanut butter, or

coconut • Canned, fresh, or frozen fruit such as berries, bananas, peaches,

mangoes, apples (chopped or grated), or applesauce • Cinnamon, nutmeg, other spices, or vanilla • Brown sugar, maple syrup, or honey

Yield: About 12 ½-cup servings

Breakfast Parfait Ingredients

3 cups chopped apple or other fruit (fresh, canned, or frozen) 2 cups low-fat yogurt, plain or vanilla 1½ cups low-fat granola or your favorite whole grain cereal

Instructions 1. Drain canned fruit; thaw frozen fruit. 2. Cut fruit into bite-size pieces. 3. Place ¼ cup fruit in bottom of cup or bowl. 4. Spoon 2-3 Tbsp yogurt on top of the fruit. 5. Spoon 2-3 Tbsp cereal on top of the yogurt.

Fruit ideas: Apple, banana, or fresh, canned or frozen peaches, pineapple, strawberries, blueberries, etc. Cereal ideas: Low-fat granola or a whole grain cereal with flakes and clusters. If use granola, use plain yogurt since granola is usually very sweet.

Yield: About 12 ½-cup servings

Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP, 2007.

Nutrition Facts Serving Size: About ½ cup

Servings Per Recipe: 12

Amount Per Serving Calories 85 Calories from Fat 10 % Daily Value * Total Fat 1.5g 2% Saturated Fat 0.5g 2% Trans Fat 0g Cholesterol 3mg 1% Sodium 50mg 2% Total Carbohydrate 17g 6% Dietary Fiber 1g 6% Sugars 9g Protein 3g Vitamin A 4% Vitamin C 3%

Calcium 5% Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

12% calories from fat Nutrition facts using low fat granola and plain yogurt.

Nutrition Facts Serving Size: 1/2 cup Servings Per Recipe: 12

Amount Per Serving Calories 130 Calories from Fat 20 % Daily Value * Total Fat 2.5g 4% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 20mg 1% Total Carbohydrate 22g 7% Dietary Fiber 3g 12% Sugars 7g Protein 5g Vitamin A 2% Vitamin C 0% Calcium 8% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

15% calories from fat Nutrition facts using 2 cups fat-free milk, ¼ cup raisins, ¼ cup craisins, ¼ cup almonds (for full recipe).

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6-3 Triangle Tag

6-4 Group Juggling


Equipment None Set Up • Ask children to get into groups of four.

• Each group chooses roles: 1 to be “It,” 2 to be “Defenders,” 1 to be the “Target” How to Play Demonstrate how groups should arrange themselves:

• “Defenders” and “Target” all hold hands to form a triangle as shown.

• “It” stays outside the triangle. Say, • “It” tries to tag the “Target” while the “Defenders” protect

the Target while still holding hands. (Ask a group to demonstrate.)

• In a few minutes, we’ll switch roles.

Safety Tips • Play on a soft surface. • Change to a new game immediately if children fall or play becomes too rough.

Source • Used with permission from the CATCH program, licensed by Flaghouse Inc and the Board of Regents, University of California at San Diego.

• For a demonstration of how to play, see the video at: http://youtu.be/SZlL5s0uksM

It

Defender

Defender

Target


Equipment 4-‐6 soft toss-‐able toys or beanbags that are easy to catch Set Up • Divide large groups to make groups of no more than 10-‐15 children.

• Children stand in a circle. How to Play Say,

• We’re going to toss these toys – underhand – and create a pattern so we get a toy from the same person and toss a toy to the same person every time.

• To start, let’s all put our hands in the air. After you catch and toss a toy, put your hands down. Then we’ll know who hasn’t yet had a turn. (Toss the toy to a child. Remind each to put hands down after they’ve had the toy.)

• (When the toy has gone to all, have the last person toss back to you.) That’s our pattern. Let’s see if we can repeat it. Call a person’s name when you toss so s/he knows it’s coming.

• (When children have the pattern, add a 2nd toy, then a 3rd, 4th, or even more as long as children are being reasonably successful.)

For Young Children

• Make circles of no more than 8-‐10 children. • Be sure toys are easy to catch; limit number of toys.

Up the Challenge

• Once the pattern has been successfully mastered, have children walk clock-‐wise while tossing.

• For more activity, ask children to run wherever they choose within boundaries while still maintaining the tossing pattern.

Ingredients 3 cups chopped apple or other fruit (fresh, canned, or frozen) 2 cups low-fat yogurt, plain or vanilla 1½ cups low-fat granola or your favorite whole grain cereal

Instructions 1. Drain canned fruit; thaw frozen fruit. 2. Cut fruit into bite-size pieces. 3. Place ¼ cup fruit in bottom of cup or bowl. 4. Spoon 2-3 Tbsp yogurt on top of the fruit. 5. Spoon 2 Tbsp cereal on top of the yogurt.

Fruit ideas: Apple, banana, or fresh, canned or frozen peaches, pineapple, strawberries, blueberries, etc. Cereal ideas: Low-fat granola or a whole grain cereal with flakes and clusters. If use granola, use plain yogurt since granola is usually very sweet.

Yield: About 12 half-cup servings

Source: Adapted from Eating Smart, Being Active, California EFNEP and Colorado EFNEP, 2007.

Power Up Your Day!

HANDOUT 6-2: FAMILY NEWSLETTER

Breakfast Parfait

CHOOSE HEALTH: FOOD, FUN, AND FITNESS

Eat Breakfast! Take a Healthy Step! Choose one action you’ll take in the coming

week. I will: q Eat 3 food groups at breakfast! q Add fruit to my breakfast every

day! q Try a new whole grain, low-

sugar cereal! q Eat breakfast every day! q Play a game I learned today! q Try a recipe we learned today! q Your own idea:

Signed:

Nutrition Facts Serving Size: About ½ cup

Servings Per Recipe: 12

Amount Per Serving Calories 85 Calories from Fat 10 % Daily Value * Total Fat 1.5g 2% Saturated Fat 0.5g 2% Trans Fat 0g Cholesterol 3mg 1% Sodium 50mg 2% Total Carbohydrate 17g 6% Dietary Fiber 1g 6% Sugars 9g Protein 3g Vitamin A 4% Vitamin C 3%

Calcium 5% Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

12% calories from fat Nutrition facts using low fat granola and plain yogurt.

Breakfast is important - children who skip breakfast have trouble paying attention in school and may not learn as well as those who eat breakfast, and are more likely to become overweight. To hold them until lunch, give your kids healthy, tasty, low-cost breakfasts that include a fruit or vegetable, a whole grain, and either dairy or protein:

• Make 1-minute oatmeal and top with raisins or craisins (see next page)

• Mix canned or fresh fruit with yogurt and top with granola (see below)

• Spread peanut butter on toast and top with banana slices

• If there’s no time before school, try school breakfast or send your kids off with a healthy snack like trail mix.

CHOOSE HEALTH FAMILY NEWSLETTER

Copyright 2011-15, Division of Nutritional Sciences, Cornell University. Cornell Cooperative Extension is an equal opportunity provider and employer.

Limit Screen Time

Top Your Own Microwave Oatmeal

Ingredients ½ cup quick oats (chopped up whole oats) ¾ cup fat free or 1% milk or water

Instructions 1. Measure oats into individual bowl. 2. Add milk or water 3. Microwave on high 1-2 minutes 4. Stir, adding additional milk as needed. 5. Add your favorite toppings and enjoy!

Topping Ideas (mix and match!) • Dried fruit such as raisins, craisins, or currants • Chopped nuts (almonds, walnuts, etc), peanut butter, or

coconut • Canned, fresh, or frozen fruit such as berries, bananas,

peaches, or mangoes • Apples, chopped or grated, or applesauce • Cinnamon, nutmeg, other spices, or vanilla • Brown sugar, maple syrup, or honey

Yield: About 1 cup

More than two hours in front of any screen in a day isn’t healthy for children. The American Academy of Pediatrics links screen time to:

• Less time for active play: Moving our whole bodies as we run, jump, climb, and have fun feels good. Make active play important in your family life!

• Overweight in children: Exercising fingers and thumbs doesn’t burn calories like active play can. And have you noticed how many food ads are on television? Ads can tempt us to eat food we don’t need. Turn off the TV during meals to improve family talk and healthy eating!

• Irregular sleep: Screen time is so tempting that kids often choose to keep watching TV or playing electronic games over sleep. Want more time for breakfast in the morning? Try moving TV and computer out of bedrooms and into more public spaces!

As much as kids love television, movies, video and computer games, active play is also fun and a lot healthier!

Nutrition Facts Serving Size 1 cup Servings Per Recipe 1

Amount Per Serving Calories 310 Calories from Fat 30 % Daily Value * Total Fat 3g 5% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 5mg 2% Sodium 110mg 5% Total Carbohydrate 56g 19% Dietary Fiber 6g 24% Sugars 28g Protein 15g Vitamin A 10% Vitamin C 0% Calcium 35% Iron 20% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

10% calories from fat Nutrition facts using 1 cup fat-free milk and 2 Tablespoons raisins.

: EAT BREAKFAST!

Documents

Power Up Your Day - Cornell University...• Review Stop, Slow, Go breakfast drinks • Compare convenience food breakfasts • Create Wild Card breakfasts that include a vegetable