Reinforcing Healthy Eating Habits...2016/02/03 · Reinforcing Healthy Eating Habits February 2016 inside for… For more information on how to lead a healthier lifestyle, visit our

Reinforcing Healthy

Eating Habits February 2016

inside for…

For more information on how to lead a healthier

lifestyle, visit our website GetHealthyCT.org

• Monthly Nutrition Tip 1: Be a Healthy Role Model

• Monthly Nutrition Tip 2: Phrases that Help…

• Monthly Nutrition Tip 3: Why Breakfast?

• Childcare Menu Ideas: Week 7

• Recipe-of-the-Month: Harvest Bake

• Get Moving Today! February Activity Calendar

• Monthly Wellness Tip: Cold Weather Fun

focus on each other at the table Talk about fun and happy things at mealtime. Turn off the television. Take phone calls later. Try to make eatingmeals a stress-free time.

listen to your child If your child says he or she is hungry, offer a small, healthy snack—even if it is not a scheduled time to eat. Offer choices. Ask “Which would you like for dinner: broccoli or cauliflower?” instead of “Do you want broccoli for dinner?”

limit screen time Allow no more than 2 hours a day of screen time like TV and computer games. Get up and move during commercials to get some physical activity.

encourage physical activity Make physical activity fun for the whole family. Involve your childrenin the planning. Walk, run, and play with your child—instead of sitting onthe sidelines. Set an example by beingphysically active and using safety gear, like bike helmets.

be a good food role model Try new foods yourself. Describe its taste, texture, and smell. Offer one new food at a time. Serve something your child likes along with the new food. Offer new foods at the beginning of a meal, when your child is very hungry. Avoid lecturing or forcing your child to eat.

United StatesDepartment of Agriculture Center for Nutrition Policy and Promotion

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21 show by example Eat vegetables, fruits, and whole grains with meals or as snacks. Let your child see that you like to munch on raw vegetables.

go food shopping together Grocery shopping can teach your child about food and nutrition. Discuss where vegetables, fruits,

grains, dairy, and protein foods come from. Let your children make healthy choices.

get creative in the kitchen Cut food into fun and easy shapes with cookie cutters. Name a food your child helps make. Serve “Janie’s Salad” or “Jackie’s Sweet Potatoes” for dinner. Encourage your child to invent new snacks. Make your own trail mixesfrom dry whole-grain, low-sugar cereal and dried fruit.

offer the same foods for everyone Stop being a “short-order cook” by making different dishes to pleasechildren. It’s easier to plan family meals when everyone eats the same foods.

reward with attention, not food Show your love with hugs and kisses. Comfort with hugs and talks. Choose not to offer sweets as rewards.

It lets your child think sweets or dessert foods are better than other foods. When meals are not eaten, kids do not need “extras”—such as candy or cookies—as replacement foods.

be a healthy role model for children10 tips for setting good examples

You are the most important influence on your child. You can do many things to help your children develop healthy eating habits for life. Offering a variety of foods helps children get the nutrients they need from every food group. They will also be more likely to try new foods and to like more foods. When children develop a taste for many types of foods, it’s easier to plan family meals. Cook together, eat together, talk together, and make mealtime a family time!

10 tips

Nutrition Education Series

Go to www.ChooseMyPlate.gov for more information.

DG TipSheet No. 12June 2011

USDA is an equal opportunity provider and employer.

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dé buen ejemplo de salud a los niños10 consejos para dar buenos ejemplos

Usted es la infl uencia más importante para sus hijos. Puede hacer muchas cosas para ayudar a sus hijos a desarrollar hábitos de alimentación sana, para toda la vida. Ofrecer una variedad de comidas ayuda a los niños a obtener los nutrientes que necesitan de cada grupo de alimentos. También tendrán mayores probabilidades de querer probar alimentos nuevos y que estos les gusten. Cuando los niños desarrollan un gusto por muchos tipos distintos de alimentos, es más fácil planifi car las comidas de la familia. ¡Cocinen juntos, coman juntos, hablen y hagan que las comidas sean tiempos dedicados a la familia!

Visite www.ChooseMyPlate.gov para obtener más información.

Centro para Políticas y Promoción de la Nutrición

DG TipSheet No. 12Septiembre 2011

EL USDA es un proveedor y empleador que ofrece igualdad de oportunidades para todos.

10 consejos

Serie de educación en nutrición

eduque con su ejemplo Coma vegetales, frutas y granos integrales en las comidas o como bocadillos. Deje que su hijo vea que a usted le gusta comer vegetales frescos.

vayan de compra juntos Ir de compras de comestibles puede educar a sus hijos sobre los alimentos y la nutrición. Hablen sobre de dónde provienen los vegetales, las frutas, los granos, los productos lácteos y las proteínas. Permita que sus hijos tomen decisiones saludables.

sea creativo en la cocina Use moldes para galletitas para cortar los alimentos en formas divertidas y fáciles. Nombre los alimentos que sus hijos ayuden a preparar. Sirva la “ensalada de Janie” o los “camotes de Jackie” a la cena. Anime a sus hijos a inventarse bocadillos nuevos. Prepare sus propias mezclas de nueces y frutas con granos integrales secos, cereales con bajo contenido de azúcar y frutas secas.

ofrézcales los mismos alimentos a todos Deje de “cocinar a la carta” al preparar varios platos distintos para complacer a los niños. Es más fácil planear las comidas familiares cuando todos comen lo mismo.

recompense con atención, no con comida Demuestre su amor con abrazos y besos. Consuele con abrazos y conversaciones. No ofrezca dulces como recompensas. Eso permite que sus hijos comiencen a pensar que los postres son mejores que otros alimentos. Si no se comen la comida, los niños no necesitan “otras cosas”, como dulces o galletitas, para reemplazarla.

en la mesa enfóquese en la familia Hable sobre temas divertidos y felices a la hora de comer. Apague el televisor. No conteste el teléfono. Intente hacer que la hora de comida sea un período libre de estrés.

preste atención a sus hijos Si sus hijos dicen que tienen hambre, ofrézcales bocadillos pequeños y sanos, aunque no sea hora de comer. Ofrezca opciones. Pregunte “¿Qué les gustaría en la cena: brócoli o colifl or?” en lugar de decir “¿Quieren brócoli con la cena?”

limite el tiempo frente a una pantalla No permita más de 2 horas al día frente a la tele- visión o la computadora. Levántese y muévase durante los anuncios para hacer algo de actividad física.

anime la actividad física Haga que la actividad física sea divertida para toda la familia. Involucre a sus hijos en la planifi cación. Camine, corra y juegue con sus hijos, en lugar de sólo observar. Dé el ejemplo al estar físicamente activo y usar equipode seguridad, como cascos de bicicleta.

dé el buen ejemplo de alimentación Pruebe alimentos nuevos también. Describa el sabor, la textura y el olor. Ofrezca un alimento nuevo a la vez. Sirva un alimento nuevo con algún otro que les guste a sus hijos. Ofrezca alimentos nuevos al empezar a comer, cuando sus hijos tienen mucha hambre. Evite las discusiones o el forzar a sus hijos a comer.

Phrases that HELP and HINDERAs the caregiver, you play the biggest role in your child’s eating behavior.

What you say has an impact on developing healthy eating habits. Negative phrases can easily be changed into positive, helpful ones!

TRY ...

�is is kiwi fruit; it’s sweet like a strawberry.�ese radishes are very crunchy!

Phrases like these help to point out the sensory qualities of food. �ey encourage your child to try new foods.

TRY ...

Is your stomach telling you that you’re full?Is your stomach still making its hungry growling noise?Has your tummy had enough?

Phrases like these help your child to recognize whenhe or she is full. �is can prevent overeating.

TRY ...

Do you like that?Which one is your favorite?Everybody likes di�erent foods, don’t they?

Phrases like these make your child feel like he or she is making the choices. It also shi�s the focus toward the taste of food rather than who was right.

TRY ...

We can try these vegetables again another time. Next time would you like to try them raw instead of cooked?I am sorry you are sad. Come here and let me give you a big hug.

Reward your child with attention and kind words. Comfort him or her with hugs and talks. Show love by spending time and having fun together.

INSTEAD OF ...

Eat that for me.If you do not eat one more bite, I will be mad.

Phrases like these teach your child to eat for your approval and love. �is can lead your child to have unhealthy behaviors, attitudes, and beliefs about food and about themselves.

INSTEAD OF ...

You’re such a big girl; you �nished all your peas.Jenny, look at your sister. She ate all of her bananas.You have to take one more bite before you leave the table.

Phrases like these teach your child to ignore fullness. It is better for kids to stop eating when full or satis�ed than when all of the food has been eaten.

INSTEAD OF ...

See, that didn’t taste so bad, did it?

�is implies to your child that he or she was wrong to refuse the food. �is can lead tounhealthy attitudes about food or self.

INSTEAD OF ...

No dessert until you eat your vegetables.Stop crying and I will give you a cookie.

O�ering some foods, like dessert, in reward for �nishing others, like vegetables, makes some foods seem better than others. Getting a food treat when upset teaches your child to eat to feel better. �is can lead to overeating.

Phrases that HINDER Phrases that HELP

Adapted from “What You Say Really Matters?” in Feeding Young Children in Group Settings, Dr. Janice Fletcher and Dr. Laurel Branen, University of Idaho.

Provided by

NIBBLES FOR HEALTH 5 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service

Why Breakfast?

Smart Reasons To Eat Breakfast…Fuels the body with nutrients. Your child might not make up nutrients missed at breakfast. You might not either.

Provides calories (energy) for the morning’s active play.

Gets your child ready to learn – at home, school, or day care. Kids learn better if they eat breakfast. If you eat breakfast, you may get more done in the morning, too.

Helps keep a healthy body weight. Breakfast helps control the urge to nibble or eat too big a lunch. Even with breakfast, young kids may need a small morning snack.

Helps kids feel good. Children may get morning tummy aches if they miss breakfast. These aches are usually hunger pangs.

Tastes good! Offer foods your child and family enjoy – even if they are not common for breakfast.

Smart Ways To Make Breakfast Successful!Eat breakfast yourself. “Showing” teaches more than simply “telling.” Your child will follow what you do.

Manage your early morning time.• Start making breakfast the night before.

You might mix the juice, slice fruit, or make hard-cooked eggs.

• Go to bed earlier, so you get up earlier.

• Stock your kitchen with quick-to-fix breakfast foods.

Consider your child’s needs.• Encourage variety and help your child

feel in control of breakfast; offer choices throughout the week.

• Give your child time to wake up. Many kids aren’t hungry right away. Rushing puts pressure on breakfast eating. Wake up earlier.

• Ask your child to help with breakfast – on a morning when you’re not rushing. It can be a nice way to start your child’s day. Yours, too!

Provided by


Why Breakfast?

Easy Ideas for Quick, Yummy Breakfasts!

Drink lowfat or fat-free milk, 100% juice, or both with these easy breakfast foods!

• Toasted waffle topped with sliced fruit

• Rice and beans, with fruit

• Chicken noodle soupand fruit

• Your family’s ideas:

If you do not have much time to make breakfast, try these easy ideas. Talk with your family. Add their ideas, too.

• Dry cereal (flakes,rounds, or puffed)with lowfat or fat-freemilk and fruit

• Peanut butter onwhole-wheat toast

• Bagel with lowfat or fat-free cheese

• Reheated rice, hard-cooked egg

• Grits topped with lowfat or fat-free cheese

• Oatmeal with applesauce

• Pita bread and lowfator fat-free yogurt

National Food Service Management Institute The University of Mississippi

Week 7 Menus Meal Pattern Monday Tuesday Wednesday Thursday Friday Breakfast Juice or Fruit or

Vegetable Grains/Breads Milk

½ cup mixed fruit (½ cup fruit)

1 Oatmeal Muffin Square A-162

(1 slice bread) ¾ cup 1% milk1

(¾ cup milk)

½ cup diced peaches (½ cup fruit)

⅓ cup unsweetened whole-grain cereal variety (⅓ cup dry cereal)

¾ cup 1% milk1 (¾ cup milk)

½ cup fresh bananas (½ cup fruit)

1 Oven-Baked Pancake A-062 (1 slice bread)


½ cup fresh plum slices (½ cup fruit)

½ slice whole wheat toast with 1 tsp all-fruit spread (½ slice bread)


½ cup pineapple tidbits (½ cup juice)

½ whole-grain English muffin (1 slice bread)


Lunch or Supper Meat or Meat

Alternate Vegetable/Fruit

(2 servings of vegetable or fruit or both)

Grains/Breads Milk

1 ½ oz roasted chicken (1 ½ oz cooked poultry)

¼ cup whole kernel corn (¼ cup vegetable)

¼ cup green beans (¼ cup vegetable)

1 piece Corn Muffin Squares A-02A2 (¾ slice bread)


2 pieces Fish Nuggets D-09A2

(1 ½ oz cooked fish)

¼ cup baked sweet potato (¼ cup vegetable)

¼ cup apple slices (¼ cup fruit)

½ whole wheat roll (½ slice bread)

¾ cup 1% milk1 (¾cup milk)

2 Bean Tacos D-24A2 (2 oz cooked

lean meat, ½ cup vegetable, 1 slice bread)


1 ½ oz baked ham (1 ½ oz cooked lean meat)

½ serving Pasta Primavera3 (¼ cup vegetable, 1 slice bread)

¼ cup apricot halves (¼ cup fruit)


1 Sloppy Joe F-122 (2 oz cooked lean meat, ¼ cup vegetable, 2 slices bread)

¼ cup Cole Slaw E-092 (¼ cupvegetable)


National Food Service Management Institute The University of Mississippi

Snack Select two of the

following: Meat or Meat

Alternate Vegetable or Fruit

or Juice Grains/Breads Milk

½ whole wheat pita pocket with ½ oz melted cheddar cheese (1 slice bread, ½ oz cheese)

Water4

1 piece Peach Muffin Squares A-16A2 (1 ¼ slices bread)

½ cup 1% milk1 (½ cup milk)

Water4

½ English muffin pizza with ½ oz mozzarella cheese and 1 Tbsp tomato sauce (1 slice bread, ½ oz cheese)

Water4

½ cup banana slices dipped in 1 Tbsp peanut butter5 and sprinkled with 2 Tbsp granola (½ cup fruit, 1 Tbsp peanut butter)

Water4

2 oz lowfat yogurt (2 oz yogurt)

1 fruit kebob with ¼ cup grape halves and ¼ cup apple cubes (½ cup fruit)

Water4

1Nutritionists recommend serving whole milk for children ages 2 and younger and lowfat milk for children older than 2 years of age. 2USDA Recipes for Child Care. Available online at www.nfsmi.org. 35 a Day Quantity Recipe Cookbook. Available online at www.ed.state.nh.us/education/doe/organization/programsupport/bnps/

cookbook.pdf. 4Water is suggested as a beverage for all snacks even when other beverages are offered to encourage children to drink water. 5Sunflower butter may be substituted for peanut butter.

Central Valley Harvest Bake

Each month’s packet will include a recipe created by a school. The following pages include information about the school’s recipe creating process, the required

ingredients, and the steps to make it!

Central Valley Harvest Bake joshua cowell elementary school Manteca, California

Our Story

The rich agricultural region of Manteca, California, grows many crops annually, including winter squash, pumpkin, corn, watermelon, and almonds. Therefore, the recipe challenge team’s goal was to develop a dish that featured a locally grown, dark green or orange vegetable. The team selected butternut squash because of its flavor and colorful eye appeal and the fact that it was grown in the school district’s garden. This squash is a deep orange-colored winter squash with a sweet, nutty taste similar to pumpkin. The team discovered that even though a large quantity of butternut squash is grown in their area, many students had never tasted it. It was important to the team to develop a recipe that would introduce students to a delicious, healthy vegetable.

This succulent side dish combines the sweetness of butternut squash with the spicy kick of jalapenos and red peppers and is baked together with black beans, red quinoa, and granola for an absolutely delightful mouthful. It complements a variety of entrées, including grilled chicken or roast turkey.

School Team Members

school nutrition professional Sandy Helsel

chefBryan Ehrenholm (Owner, Pure Joy Bakery and The Lunch Pail Restaurant)

community membersBonnie Bennett (School Principal) and Mary Tolan-Davi, RD (Community Registered Dietitian)

studentsCameron H., Genesis M., Andrew R., Matthew M., and Elizabeth B.

Central Valley Harvest Bake Meal Components: Red/Orange Vegetable-Other Vegetable-Grains Vegetables I-20r

Ingredients25 Servings Directions

Process #2: Same Day ServiceWeight Measure

*Fresh butternut squash, peeled, cubed ½” 5 lb 4 oz 1 gal ¼ qt 1. Toss squash in half of oil reserving the other half for step 3. Transfer to a sheet pan (18”x 26”x 1”) lightly coated with pan release spray.

For 25 servings, use 1 pan. 2. Roast uncovered until lightly brown around the edges: Conventional oven: 350 °F for 30 minutes Convection oven: 350 °F for 22 minutes

Critical Control Point: Hold at 135 °F or higher.

Extra virgin olive oil 2 ½ Tbsp

*Fresh red onions, diced 4 oz ¾ cup 3. Toss onions, jalapeno peppers, and red peppers with remaining oil.

*Fresh jalapeno peppers, finely diced 3 Tbsp

*Fresh red bell peppers, diced 4 ¼ oz ¾ cup 4. Line a sheet pan (9”x 13”x 1”) with aluminum foil or a nonstick pan liner. Spread vegetable mixture on sheet pan.

5. Roast: Conventional oven: 350 °F for 15 minutes Convection oven: 350 °F for 10 minutes

Check mixture after 10 minutes. Cook vegetables until they soften and turn brown around the edges. DO NOT OVERCOOK. Remove from oven.

Critical Control Point: Hold at 135 °F or higher.

Red quinoa, dry 1 oz V cup 6. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy.

Water W cup 7. Combine quinoa and water in a covered saucepan and bring to a boil. Reduce heat to low and simmer until water is completely absorbed, about 15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked.


Ingredients25 Servings Directions

Process #2: Same Day ServiceWeight Measure

Canned low-sodium black beans, drained, rinsed OR *Dry black beans, cooked (See Notes Section)

8 ½ ozOR

8 ½ oz

1 cup(V No. 10 can)

OR1 cup

8. Combine squash, black beans, quinoa, and oregano.

Fresh oregano, chopped ¼ cup 1 Tbsp

Sweetened applesauce 12 ½ oz 1 L cups 9. Mix in applesauce, salt, and optional lime juice.

Kosher salt 1 tsp

Fresh lime juice (optional) V cup

10. Fold in onion and pepper mixture.

11. Lightly coat steam table pan (12”x 20”x 2 ½”) with pan release spray. Pour mixture into pan, pressing to gently to pack.

For 25 servings, use 1 pan.

Low-fat granola, no fruit 8 oz 2 ¼ cups 12. Sprinkle granola evenly over the top.

13. Bake until heated through and granola is lightly browned: Conventional oven: 350 °F for 30 minutes Convection oven: 350 °F for 22 minutes

Critical Control Point: Heat for 140 °F or higher for at least 15 seconds.

14. Critical Control Point: Hold for hot service at 135 °F or higher.

15. Portion with No. 8 scoop (½ cup).


Notes

*See Marketing Guide for purchasing information on foods that will change during preparation or when a variation of the ingredient is available.

Special tip for preparing dry beans:SOAKING BEANSOVERNIGHT METHOD: Add 1 ¾ qt cold water to every 1 lb of dry beans. Cover and refrigerate overnight. Discard the water. Proceed with recipe. QUICK-SOAK METHOD: Boil 1 ¾ qt of water for each 1 lb of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.COOKING BEANSOnce the beans have been soaked, add 1 ¾ qt water for every lb of dry beans. Boil gently with lid tilted until tender, about 2 hours.Use hot beans immediately. Critical Control Point: Hold for hot service at 135 °F or higher. OR Chill for later use. Critical Control Point: Cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours.1 lb dry black beans = about 2 ½ cups dry or 4 ½ cups cooked beans.

Marketing Guide

Food as Purchased for 25 servings

Butternut squash 6 lb 4 ozRed onions 5 ozJalapeno peppers 1 ozRed bell peppers 5 ½ ozDry black beans 4 ¼ oz

Serving Yield Volume

½ cup (No. 8 scoop) provides:W cup red/orange vegetable, V cup other vegetable, and N oz equivalent grains.

25 Servings: about 7 lb 8 oz

25 Servings: 1 steam table pan

Nutrients Per Serving

Calories 97.43Protein 2.03 gCarbohydrate 20.26 gTotal Fat 1.92 g

Saturated Fat 0.32 gCholesterol 0 mgVitamin A 8911.78 IU (478.72 RAE)Vitamin C 18.56 mg

Iron 1.01 mgCalcium 43.98 mgSodium 114.57 mgDietary Fiber 3.65 g

ACTIVITY CALENDAR

FEBRUARY Get Moving Today!

© Head Start Body Start, 2012. Reprinted with permission. www.headstartbodystart.org

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Celebrate Heart Healthy this month! Everything we do this month will help your heart be healthy. Put your hand on your heart after every physical activity.

Start today with jumping jacks. Is your heart beating faster?

Silly walking around the house – walk all around your house acting out different emotions – can you walk happy, sad, shy, angry?

Ask others in your family to pretend to be in a parade with you. Each of you can imagine that you are playing a different instrument as you march in a line.

Play the “Mirror Game”. Face your parent/caregiver and copy what they do with their bodies as if you were looking into a mirror.

Explore Speed – move fast, then really slow, and now in between. Which one makes your heart go faster?

Time to get outside and take a Nature Walk around your house or neighborhood. Make sure to go with a grown up.

Turn on some music and try to run in place for one song. Feel your heart when the song is over. Now lay down for one song. Feel your heart again.

Act out the foods that make your heart healthy. Be a tiny blueberry, a curvy banana, and a swimming fish.

Move like things around the house. Can you be a blender? Now be the washing machine. How about a vacuum? What does this do to your heart?

Read a book with someone and act out the words.

Pretend you are floating through the air like a bubble. Your job is to move all through your house without being popped. Try to get really close to things without touching them.

Ask someone to help you make paper airplanes and then work on your throwing skills. Remember to step with the opposite foot.

Make a circle on the floor with a string and practice moving into, out of, around, over and beside. Make a different shape with your string.

Time for a winter rock party. Turn on the music and dance until you feel your heart beating really fast.

Twist, turn, bounce, and bend - try doing each of these movements with different parts of your body. Can you think of other ways to move?

Give away five hugs to make your heart happy and healthy today!

Be a clean machine! Dust – reach high, low, over and under as you work your muscles.

Visit every doorway in your home and when you get there try to do a different balance. Balance on one hand and two feet, or one knee and two hands. How long can you hold each one?

Run like a bear with your hands on paper plates and your feet on the ground. Push the plates through different pathways.

Spread out wash cloths and move across the floor stepping only on the wash cloths. Try not to touch the floor.

Visit every window in your home, and when you get there try to jump as high as you can as you reach and stretch.

Yoga Zoo Animals – put your body into different animal shapes. Stretch and reach and hold the shape as you remember to breathe.

Make your heart healthy today! Lie down and feel your heart then get up and run in place and feel your heart. What happened?

Get outside and work on your jumping skills. Find a rope and lay it on the ground – practice jumping back and forth over it as you sing your favorite song.

Body Ball Roll – using a ball, such as a beach ball, work on rolling the ball around your body. Stand up, sit down, kneel or lay down. Go around the whole body and different body parts.

Place a sheet of newspaper on your tummy – try to run without it falling off.

Wad up balls of newspaper and see how far you can throw them. Remember to step with the opposite foot as you throw. What does this do to your heart?

Using the newspaper balls from yesterday – hold them between your knees and take them to the other end of the room.

Play Add-On. Take turns doing one simple movement, such as bending your head forward and backwards. As you do a new movement, repeat the movements that have already been done.

Play catch with someone with a rolled up t-shirt. Can you toss it up and catch it on different body parts?

Sweep the floor, working your reaching and pulling and pushing motions.

Using a laundry basket and recycled paper, make a bunch of paper balls and practice throwing into the basket from different distances.

Get outside and work on the idea of BIG and small. Can you take big steps and small steps, big jumps and small jumps?

Read through each day again and repeat your favorite February activity. Enjoy!

CALENDARIO DE ACTIVIDADES

FEBRERO “A Moverse Hoy”!

© Head Start Body Start, 2012. Reprinted with permission. www.headstartbodystart.org

Sunday Monday Tuesday Wednesday Thursday Friday Saturday ¡Celebra la salud del corazón este mes! Todo lo que hacemos este mes ayudará a tu corazón ser saludable. Pon tu mano en tu corazón después de cada actividad física.

Comienza hoy con una serie de saltos. ¿Está latiendo más rápido tu corazón?

Caminando chistoso alrededor de la casa - camina alrededor de tu casa representando diferentes emociones. ¿Puedes caminar feliz, triste, tímido, enojado?

Pide a otros en tu familia que pretendan estar en un desfile contigo. Cada uno de ustedes se puede imaginar que están tocando un instrumento diferente al marchar en línea.

Juega el “juego de espejos”. Mira a tu mamá o papá y copia lo que hacen con sus cuerpos como si estuvieras mirándote en un espejo.

Explora la Velocidad - muévete rápido, y luego muy lento, y ahora en el medio. ¿Cual hace que tu corazón lata más rápido?

Es tiempo para salir y caminar en la naturaleza alrededor de tu casa o vecindario. Asegúrate de ir con un adulto.

Prende música y trata de correr en lugar por una canción. Siente tu corazón cuando la canción termine. Ahora, échate durante una canción. Siente tu corazón otra vez.

Representa alimentos que hacen que tu corazón este sano. Puedes ser un pequeño arándano, un plátano con curvas, y un pez nadando.

Muévete como cosas alrededor de la casa. ¿Puedes ser una licuadora? ¿Ahora se la lavadora? ¿Qué tal una aspiradora? ¿Cómo afecta esto a tu corazón?

Lee un libro con alguien y interpreta las acciones de las palabras.

Imagina que estás flotando por el aire como una burbuja. Tu objetivo es moverte por toda tu casa sin estallar. Trata de llegar muy cerca a cosas sin tocarlas.

Pide a alguien que te ayude a hacer aviones de papel y luego practica tus habilidades de lanzar. Recuerda tomar un paso con el pie opuesto del brazo con el que lanzaras.

Haz un círculo en el suelo con una pita y práctica moviéndote hacia adentro, afuera, alrededor, sobre y al lado del circulo. Haz una forma diferente con tu pita.

Es hora de una fiesta de invierno de rock. Enciende la música y baila hasta que sientas a tu corazón latir bien rápido.

Torcer, girar, rebotar y doblar... trata de hacer cada uno de estos movimientos con diferentes partes de tu cuerpo. ¿Puedes pensar en otras formas de moverte?

Hoy, regala cinco abrazos para mantener tu corazón feliz y saludable! ¡Imagina ser una

máquina de limpieza! Empolva - alcanza alto, bajo, por encima y debajo mientras trabajas tus músculos.

Visita cada puerta de tu hogar y cuando llegues allí trata de hacer un equilibrio diferente... equilíbrate de una mano y dos pies, o de una rodilla y dos manos. ¿Cuanto tiempo puedes mantener cada posición?

Corre como un oso con tus manos en platos de papel y tus pies en el piso. Empuja los platos por diferentes caminos.

Extiende toallitas para la cara por el piso y muévete pisando solo las toallitas. Trata de no tocar el piso.

Visita todas las ventanas en tu casa y cuando llegues a cada una, trata de saltar lo más alto que puedas mientras alcanzas tus brazos hacia arriba y te estiras.

Yoga de Animales del Zoológico – pon tu cuerpo en formas de diferentes animales. Estira tu cuerpo y alcanza con tus brazos. Mantiene la forma mientras recuerdas de respirar.

¡Hoy mantiene a tu corazón de buena salud! Acuéstate y siente tu corazón, ahora levántate y corre en lugar y vuelve a sentir tu corazón. ¿Qué paso?

Ve afuera y practica tus habilidades de salto. Encuentra una soga y colócala en el suelo – práctica saltando de un lado para el otro sobre la soga mientras cantas tu canción favorita.

Rueda una pelota por tu cuerpo – usa una pelota tal como una de playa y trata de rodarla por tu cuerpo. Párate, siéntate, arrodíllate o acuéstate. Ruédala por todo tu cuerpo y por diferentes partes del cuerpo.

Pon un pedazo de periódico en tu estomago– intenta correr sin que el papel se caiga.

Enrolla bolas de periódico y ve que lejos las puedes lanzarlas. Recuerda tomar un paso con el pie opuesto al lanzar.

Usa las bolas de periódico de ayer – aguántalas entre tus rodillas y llévalas al otro lado de la habitación.

Juega Aumenta-Uno. Toma turnos haciendo un movimiento simple, como doblar la cabeza hacia adelante y hacia atrás. Al hacer un nuevo movimiento, repite los movimientos que ya se han hecho.

Juega a la pelota con alguien usando una camiseta enrollada. ¿Puedes tirarla para arriba y cogerla en diferentes partes del cuerpo?

Barre el piso, trabajando en las mociones de jalar y empujar.

Usando una canasta para ropa sucia y papel reciclable, haz bolas de papel y practica lanzándolas en la canasta de diferentes distancias.

Sal afuera y haz cosas para practicar la idea de GRANDE y pequeño. ¿Puedes tomar pasos grandes y pequeños? Que tal saltos grandes y pequeños?

Vuelve a leer las actividades diarias del calendario y repite tu actividad favorita de febrero. ¡Diviértete!

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Get Moving OUTSIDE• Enjoy autumn leaves. Rake leaves in

a pile. Enjoy the pleasure of jumping in it!

• Bundle up for snow play. Createangels. Make a “snow family” – with a pet.Go sledding. Climb a snow mountain.Make paths through the snow.

• Take a nature hike. Look for animaltracks in the snow, wild flowers and budsin early spring, or colorful fall leaves.

• Walk in the zoo! See how animalslook with their winter coats on. Talkabout how they live in the cold weather.No zoo? Look for squirrels and birds inthe park.

• Take a neighborhood walk. Howdoes it look different in cold weather?

• Decorate an outdoor tree for thebirds. Hang apples, pinecones rolled inpeanut butter, or popcorn strings.


Cold weather offers great ways to have family fun. Take time to play together – and move more. You will all feel good! As an adult, you need at least 30 minutes of physical activity on most days. Your child needs at least 60 minutes of physical activity on most, preferably all, days of the week.

Get Moving INDOORS• Act out a story. Read

a book together; move togive it action. If it is abook about food, make itin the kitchen togetherlater.

• Create an obstacle course. Kidslove to tumble over pillows, crawlthrough open boxes, and jump into hula-hoops.

• Turn up the music and dance.Swing your arms like a conductor. Ormove to the music like a cat, bird, horse,elephant, or bug. You do it, too!

• Make whole-wheat bread, softpretzels, or pizza. Knead, shape, androll dough. It is good for arm muscles. Tip:buy frozen dough to keep it easy for you!

• Start planning yourgarden. Find a librarybook about kids andgardening. Look at seedcatalogues. Plan for springactivities.


Let’s Move… Cold Weather Fun!

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Let’s Move… Cold Weather Fun!

• Always stay with your child for safety’s sake. You also have the fun of playing together!

• Protect your child’s skin with sunscreen – even in cold weather.

• Check the safety and conditions of sleds and other play equipment.

• Bring water if your family is outside longer than an hour. When you are physically active, you sweat – even in winter!

In cold weather• Cover your child’s head with a hat, maybe

earmuffs. A lot of body heat gets lost through an uncovered head. A hood can interfere with moving and seeing.

• Dress your child in layers for warmth. Be sure that he or she can move easily for fun and safety.

• Tie a scarf over your child’s nose and mouth to warm air that’s breathed in. Tuck the scarf inside the coat so it won’t get caught in play equipment and choke your child.

• Remember mittens or gloves and boots!

Play Safe Outdoors!

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Reinforcing Healthy Eating Habits...2016/02/03 · Reinforcing Healthy Eating Habits February 2016 inside for… For more information on how to lead a healthier lifestyle, visit our