Healthy Habits for a Healthy Future ACTIVITY Spend
Healthy Habits for a Healthy Future!
ACTIVITY! Spend some time with the materials on your desk. Using the ‘Serving Size’ cards on each desk, measure out one serving size of each of the foods that appear on your table. Once you’re done, turn your activity into a snack for the whole table!
SUGGESTED SERVING SIZES AGE WATER DAIRY 2 -3 YRS 1 CUP 3/4 CUP 4 -8 YRS AN AGE APPROPRIATE SERVING IS ABOUT THE SIZE OF THE FIST OF THE PERSON EATING IT. 11/4 CUP 1 CUP 9 -18 YRS 2 CUPS FRUITS & VEGETABLES
Get Movin’! Stand instead of sitting! Take the stairs when you can! Walk your dog! Dance! Sign up for a sport!
Benefits of Moving More You sleep better! You have more energy! You build strong bones and muscles! You feel good about yourself!
WHAT THREE ACTIVITIES WILL YOU DO? . . .
Unplug! Remove TVs from bedrooms! Plan a family game night! Read a book! Build a fort!
Benefits of Unplugging Have more interest in school! Achieve better grades! Helps make better food choices! Start by cutting out just 15 minutes a week!
Moo More! Age Reach for skim or 1% milk! Have yogurt as a snack! Find out how much milk you need in a day! Serving # of Calcium Size servings 2 -3 years 700 mg 3/4 cup 3 4 -8 years 1000 mg 1 cup 3 9 -18 years 1300 mg 1 cup 3 -4
Benefits of Moo’ing More Important for strong bones and growing tall! Helps keep teeth healthy!
Drink Up! Age Range Recommended Daily Water Intake Add fruit to your water! 1 -3 years 4 cups Buy and decorate a reusable water bottle! 4 -8 years 5 cups 9 -13 years 8 cups for boys 7 cups for girls 14 years + 11 cups for boys 8 cups for girls Avoid sugary drinks! Order water when you eat out!
Benefits of Drinking Up It quenches your thirst! It helps digest foods! It keeps you hydrated! It keeps you cool!
ACTIVITY! Take one of the water bottles from the center of your table. Using the decorations and supplies on your table, decorate the bottle any way you want. Now you have a super cool water bottle to carry with you wherever you go!
Eat Right! Add fruit to yogurt or cereal! Add veggies to your pizza! Help your parents pick fruits/veggies for dinner! Grow your own garden of fruits/veggies! TASTE THE RAINBOW! Apples, tomatoes, strawberries, watermelon, grapefruit, pomegranate Pumpkin, oranges, cantaloupe, carrot, sweet potatoes, mango Broccoli, spinach, green beans, peas, kiwi, grapes, lettuce Peppers, apricot, peaches, corn, pineapple Grapes, prunes, raisins, blueberries, blackberries Cauliflower, pear, onion, bananas
Benefits of Eating Right Helps prevent you from getting sick! Keeps bones and muscles strong! Full of vitamins and minerals!
ACTIVITY! Pick your favorite food from each color of the rainbow. Write these on the ‘Grocery List’ on your table and hunt for them next time you are at the store!
Join the Movement!
Contact Information Erin Taylor • S 235 Sinclair School of Nursing • Columbia, MO 65211 • emtz 76@mail. missouri. edu • 360 -204 -0072
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