10 Steps to a Healthy You!
1. A Balancing Act
Not every single thing you eat has to be "healthy." The key is to balance the good-for-you foods with the not-so-good! So have a piece of fruit with your cookie, salsa with your tortilla chips, and chocolate milk that's low in fat. See what we mean? Eating healthy foods will help keep your body strong and will help you do better at school and sports.
And don't forget 5 A Day-Every Day! Fruits and vegetables contain vitamins to help your body be its best. Try to fit in at least five servings each day.
Example of serving sizes:
A banana equals one serving of fruit. So does a handful of baby carrots. A big glass of orange juice equals two servings. See how easy this is?!
2. Feed that Body
Foods are not just tasty to your mouth — they're feeding all parts of your body! When you eat, your body breaks up the food into tiny pieces it uses to make energy. This is called digestion. As a matter of fact, your body will be working on that lunch for about 24 hours! The good things are absorbed by your body, just like a sponge.
3. Those Pearly Whites
When you eat, little pieces of food get stuck in your teeth. If the food stays there too long it can rot your teeth. Be sure to brush and floss after meals to keep your teeth looking their best!
4. Work Those Muscles
There are more than 600 muscles in your body, all working together for a stronger you. Keep those muscles healthy by working up a sweat with biking, hiking, or sports at school. Try to do something every day with your friends and family to keep your body in shape.
Did you know your body is made up of mostly water? Without water you wouldn't be able to survive. So be sure to drink plenty throughout the day, especially if you're out in the sun or playing hard.
6. Fun in the Sun
When you're out in the sun, remember your skin. Without protection, the sun can give you painful sunburns or blisters. Or make you look old and wrinkled before your time. Just remember SLIP! SLOP! SLAP! to be safe and have fun in the sun every day!
SLIP on a shirt,
SLOP on sunscreen (with an SPF of 15 or higher),
and SLAP on a hat.
WRAP on sunglasses to protect your eyes.
When you are outside and your shadow is shorter than you are, the ultraviolet rays (UV rays) from the sun are [very strong. You need to protect your skin and eyes.
7. Getting Your ZZZZs
While sleeping may not be your favorite thing to do, it's just as important to your body as good food and physical activity. While you sleep, your body grows and repairs itself, preparing you for the next exciting day.
8. Smoke-Free Air
Always keep the air in your lungs smoke-free. Cigarettes are addicting and can cause all kinds of harm to your body, including a greater risk for heart disease and cancer. Strong, healthy lungs will help you breathe deep and win that race!
9. Saying NO
Keeping your body strong means keeping the bad things out. ALWAYS SAY NO to drugs, alcohol or anything else that may harm your body.
10. Do the Check-Up
Remember those yearly visits to the doctor, dentist, and eye doctor? Your doctors help keep you healthy and can spot small problems before they can turn into big ones. Your doctor's office is also a great place to learn about your body and the incredible things it can do.CHAPTER 2
Kitchen Safety Tips
1. If you have long hair, tie it back before you start cooking. Always roll up your shirt sleeves before working in the kitchen.
2. Always wash your hands before you get started and after you handle foods. Also wash after touching your hair or rubbing your face, and after handling uncooked meats.
3. If you need to stand on a step-stool, be sure it's on a flat surface and has rubber pads to grip the floor.
4. Always put raw meats on their own plate. Never put raw meats on the same plate as your other foods.
5. Make sure paper towels, dish towels and pot holders are away from the stovetop or anywhere they could catch fire.
6 Be careful with anything hot. Use a pot holder that is well padded and dry.
7. Be sure to have an adult put things in and take things out of the oven.
8 Open pot lids away from you so you don't get burned by steam.
9. Never add water to a dish that has hot oil in it. The oil could splatter and burn.
10. Keep pot handles pointed toward the back of the stove so you don't knock into them.
11. Keep a fire extinguisher in the kitchen and know how to use it.
12. Keep all electrical appliances away from water and keep your hands — especially wet hands! — away from electrical sockets.
13. Have an adult cut foods that need to be cut with sharp knives.
14. Never put sharp knives or other sharp items into a full sink.
15. Let hot pots and pans cool down before you try to clean them.
16. Make sure the oven and all other appliances are turned off before leaving the kitchen.
17. Clean up!!CHAPTER 3
Tools of the Trade
fire extinguisherCHAPTER 4
How Much Do I Put In?
3 teaspoons = 1 tablespoon
4 tablespoons = ¼ cup
2 cups = 1 pint
4 cups = 1 quart
4 quarts = 1 gallon
How to Read A Food Label
These labels are on the backs and sides of most boxes and containers of foods you eat. Do you know what the numbers mean? Use our guide below to figure it out!
Look for this food label heading on your food packages.
These listings show the average serving size and number of servings found in the package.
Both total and saturated fat are listed. Too much saturated fat in your diet can raise cholesterol and bring on heart disease. You shouldn't go above 100% daily value on either fats, cholesterol, or sodium with what you eat in a day.
For every 100 calories in a serving, choose foods with 3 grams of fat or less — this is a lowfat food. So, if one serving has 200 calories, it can have 6 grams of fat and still be low fat.
The % value shows how the content of this food compares and fits into an average 2,000 calorie daily diet. A good rule of thumb — if a % daily value is less than 10, the foodCHAPTER 6
Healthy Eating Basics for Kids
Eating well helps you grow big and strong, play hard and fast, and believe it or not, even helps you do your best at school. Follow these tips to eat your way to the best you can be!
Foods from the milk group will help your muscles and bones grow big and strong.
If you're younger than 8, you need 2 servings from the milk group each day. That includes yogurt and cheese, too.
If you're 9 or older, you need 3 servings from the milk group each day. One cup of milk, a cup of yogurt, and a grilled cheese sandwich at lunch will do it.
Foods from the meat group include things like chicken, turkey, beef, fish, eggs, dried beans, and peanut butter. These foods are important for protein, iron, and zinc.
Fruits and vegetables are packed with lots of vitamins, minerals, and fiber. Eat fruits and vegetables with lots of color-like oranges, strawberries, carrots, and tomatoes-for the biggest boost of nutrients.
Foods from the grain group help provide the energy you need to run, jump, skip, and play. Grain products like cereal, bread, rice, and pasta provide you with important nutrients, minerals, carbohydrates, and fiber. Ask your parents for whole-grain foods-one way to find these is to look for "whole wheat" as the first ingredient on the food label.
Foods and drinks that are high in sugar are often not very high in good-for-you nutrients (and aren't good for your teeth, either!). Limiting how often you eat cookies, cakes, candy, sugary cereals, and sodas will help keep your sugar intake low and your energy level high!CHAPTER 7
Healthy Kids Word Search
Healthy eating and physical activity work together to build healthy bodies. Build your healthy body by eating different kinds of foods and being active each day. Can you find these healthy foods and activities hidden in the word search below?CHAPTER 8
Create a Tasty Meal That's Healthy Too!
This great meal includes ingredients from each of the food groups you learned about on page 10 for a balanced, delicious treat.
Tasty Taco Tower
4 large soft whole-wheat tortillas
¼ cup taco sauce
1 15-ounce can pinto beans, drained
½ cup shredded reduced-fat cheddar cheese
1 cup shredded lettuce
1 cup chopped tomatoes
¼ cup lowfat sour cream (optional)
In a small bowl, mash the beans and mix with the taco sauce Now build your towers! (Makes four.)
Place each whole-wheat tortilla flat on a plate.
Spread the bean mixture over the tortillas.
Sprinkle on the lettuce and tomatoes.
Next, top with shredded cheese.
Add a small spoonful of the sour cream on top if you choose. And now you're ready to eat your tower!CHAPTER 9
Glossary of Cooking Terms
bake – to cook in the oven.
beat – to mix ingredients together with a fork, spoon or a mixer at a high speed. This adds air to the mixture and makes it smooth.
blend – to mix two or more ingredients together with a spoon or a mixer.
boil – to heat liquid in a pan on a stove until big bubbles form. (212° [degrees] Fahrenheit or 100° [degrees] Celsius for water).
broil – to bake at a high temperature in the oven under the broiler. This helps foods turn brown on the top.
calorie – a measure of energy in food.
carbohydrate – a group of nutrients that includes sugar, starch and fiber.
Celsius – a temperature scale measured in degrees (°) where 0 is the freezing point and 100 is the boiling point of water. Abbreviated as C.
chill – to place foods in the refrigerator to make them cold.
cholesterol – a fat-like nutrient made in the body and found in every cell.
chop – to cut into small rough shaped pieces on a cutting board.
cool – to let food stand at room temperature until no longer warm. Food can be put on a wire cooling rack to help it cool more evenly.
cream – to mix butter or margarine with sugar in a bowl with a spoon until it becomes creamy.
cube – to cut foods into smaller square pieces using a knife.
dash – a small amount of an ingredient. To add a dash, shake one drop or sprinkle out of a shaker.
dice – to cut into cubes of the same small size.
dissolve – to stir a dry ingredient into a small amount of liquid until it disappears.
dollop – a small serving.
dot – to drop bits of an ingredient randomly over food.
dough – a mixture of flour and water that is thick enough to roll, knead or drop from a spoon.
drain – to pour off liquid from foods by putting food into a strainer or colander to separate the solid from the liquid.
drizzle – to pour lightly from a spoon over a food.
dust – to sprinkle very lightly with flour or sugar on the top of a food.
Fahrenheit – a temperature scale where 32 (degrees) is the freezing point and 212 is the boiling point of water. Abbreviated as F.
fat – a nutrient that supplies energy and calories but little else.
fiber – a variety of substances found in plant foods that cannot be fully digested by the body.
flour – to dust greased pans with flour until covered lightly on bottom and sides. Shake out excess flour.
fold – to mix ingredients together using a gentle up and down motion with a spoon.
grate – to rub a food across a grater's tiny punched holes to make small pieces of food.
grease – to cover pans with oil or nonstick vegetable cooking spray before food is put in, to prevent sticking.
grind – to cut or crush in a food grinder.
knead – to mix dough into a smooth mixture by pressing and folding with your hands until soft and smooth.
measure – to use measuring cups or spoons to get the right amount needed for a recipe.
melt – to turn a solid into a liquid by heating it.
mince – to chop very finely.
mix – to combine all ingredients so they are all evenly blended.
nutrition – the science that explores the food you eat and how your body uses it.
peel – to remove the outer skin from a fruit or vegetable with a knife.
protein – a nutrient that is needed for your body to grow and be healthy.
roast – to cook in the oven using dry heat.
roll out – to flatten and spread with a rolling pin.
sauté – to cook quickly in a pan over medium-high heat with a small amount of fat or liquid.
shred – to rub a large food across a surface with medium to large holes or slits to make small pieces.
sift – to put a dry mixture through a sifter to break up the lumps for even measurement.
simmer – to cook in a liquid that is just below boiling, on low heat so small bubbles form.
slice – to cut food into thin pieces with a knife.
sodium – a mineral found in salt which is needed by your body.
stir – to mix round and round with a spoon.
stir-fry – to cook quickly over high heat in a small amount of fat or liquid, using a light tossing motion.
toss – to mix several foods together lightly.
whip – to beat rapidly, usually with a wire whip, to add air.
whisk – to beat ingredients together with a wire whip until they are well blended.CHAPTER 10
Look for this sign after each recipe name. It will tell you the recipe's level of difficulty.
* NO SWEAT
*** MASTER CHEF
French Toast Fingers **
1 tablespoon lowfat milk
2 slices whole wheat bread
powdered sugar and cinnamon for topping
* * *
Preheat oven to 350 degrees F. Spray a sheet pan with cooking spray and set aside.
Cut each slice of bread into four strips, lengthwise. You'll have eight strips in all.
* * *
In a small bowl, combine egg and milk and beat with a fork until frothy. Dip each strip of bread in the egg mixture and coat completely. Lay the strips on the cooking sheet. When all strips have been dipped and laid on the sheet pan, place in oven and bake for about 12 minutes until brown. Sprinkle lightly with powdered sugar and cinnamon and serve!
Makes 2 servings. 123 calories, 4 fat grams per serving.
Easy Monkey Bread **
1 tube of quick biscuits (6 count)
1/4 cup cinnamon sugar
cooking spray bundt pan (ring-shaped pan that has a tube in the center)
* * *
Preheat oven to 400 degrees F. Coat bundt pan thoroughly with cooking spray.
Cut each biscuit into four pieces. Roll each piece of biscuit into a ball. Roll in cinnamon sugar mixture until covered.
Drop pieces around the sprayed bundt pan. Bake in oven for about 10 minutes, or until the biscuits are done and brown on top. Flip the bread out of the pan and pull apart to serve.
Serve with fresh fruit for a healthy snack.
Makes 6 servings. 72 calories, 3 fat grams per serving.
Pizza for Breakfast! ***
½ cup chopped tomatoes
4 tablespoons lowfat mozzarella cheese cooking spray
* * *
In a small bowl, beat the eggs with a fork until smooth. Preheat a small nonstick skillet on high and coat lightly with cooking spray Lower the heat to medium-high and pour in eggs. Cook until eggs are solid. Slide your Breakfast "Pizza" onto a plate. Add cheese and tomatoes evenly over the top. Slice like you would a pizza.
Makes 2 servings. 128 calories, 7 fat grams per serving.
Tacos for Breakfast! **
4 small whole-wheat tortillas
4 slices of turkey bacon, cooked
½ cup lowfat cheddar cheese, shredded
½ cup salsa
* * *
In a microwave-safe bowl, mix eggs and cheese together and cover with a paper towel. Microwave on high for 2-3 minutes, stirring once after 1 minute, until fluffy.
Heat tortillas for a few seconds in the microwave, then fill with egg and cheese mixture. Top with bacon slice and salsa, fold, and eat.
Be sure to use a big enough bowl when you microwave eggs. They'll rise up to more than TWICE their size!