MyPyramid'.,""'' Activities for the Family
What Is Your MyPyramid Style?
Frequently ~
16 or more times a week)
1. Our family eats dinner together \ ' '
2. My children watch TV in their bedroom \
3. I give my children sweet snacks as a reward I
~
4. I eat a dark green or orange vegetable daily
5. My family eats whole grain breads I
J
,'
6. I am physically active with my children
jgo for walks, swim, bike, etc.)
7. I drink soda, sport drinks or other sugary drinks
8. I get enough from the milk group each day
jFor adults that is 3 cups from the milk group
each day.)
Sometimes .!'
13-5 times a week)
1~'.
'\\·
\\
I\ \\
\ \\
\ \
-~
See page 34 to score your answers.
\
Rarely .!'
11-2 times a week)
\
\
Parent's Page Team Up At Home Team Nutrition Activity Book •
MyPyramid,., •.a ,
MyPyramid.gov
Find your loalance loetween food and fun Fats and sugars - l<now your limits
Parent's and Kid's Page
• For tticlS
A C.lose \.ook at MyPyramld
MyPyramid for Kids reminds you to be physically active every day, or most days, and to make
healthy food choices. Every part of the new symbol has a message for you. Can you figure it out?
Be Physically Active Every Day
The person climbing the stairs reminds you
to do something active every day, like running,
walking the dog, playing, swimming, biking,
or climbing lots of stairs.
C.hoose Healthier
Foods From Each Group
Why are the colored
stripes wider at the
bottom of the pyramid?
Every food group
has foods that you
should eat more
often than others;
these foods are at the
bottom of the pyramid.
Grains
Make C.hoices That Are P.ight for You
MyPyramid.gov is a Web site that will give everyone in the
family personal ideas on how to eat better and exercise more.
Parent's and Kid's Page
Eat More From Some
Food Groups Than Others
Did you notice that some of the color
stripes are wider than others? The different
sizes remind you to choose more foods
from the food groups with the widest stripes.
Milk
Every C.olor Every Day
The colors orange, green,
red, yellow, blue, and purple
represent the five different food
groups plus oils. Remember
to eat foods from all food
groups every day.
Il. l
Take One Step at a Time
You do not need to change overnight
what you eat and how you exercise.
Just start with one new, good thing,
and add a new one every day.
How Much do Kids Need To Eat Every Day?
• Team Up At Home Team Nutrition Activity Book
Look at the chart below and determine the approximate number of calories your child
needs each day. Refer to the chart on the next page to see the daily amount needed
from each food group, for each calorie level.
Age Calories Age Calories
4 1200-1600 4 1200-1400
5 1200-1600 5 1200-1600
6 1400-1800 6 1200-1600
7 1400-1800 7 1200-1800
8 1400-2000 8 1400-1800
9 1600-2000 9 1600-1800
10 1600-2200 10 1600-2000
11 1800-2200 ll 1600-2000
See MyPyramid.gov for more information on choosing the foods and amounts that are
right for you and your chDdren.
These charts show average caloric
needs for children, roughly based on
age and sex. The needs of individual
children differ according to their sex,
age, body size, and activity level.
Your child's needs may differ from the
average. Select the calorie level that
seems best for your child, depending on
those factors.
Be sure to see a health care provider who
can track your child's height and weight
over time to confirm that his or her
progress is appropriate.
Children should be physically active at
least 60 minutes on most, preferably
all, days of the week. If your child is
less active, his or her caloric needs are
probably toward the lower end of the
range shown above.
Parent's Page
r---~-- --------------------------------------------~----------
........ ......... ...... 1C!fJi ..-.r-~. r-1. ...........
) I F.tl .. rn;, " { t}l • " ~ • r) ~· U.3li!Iill PF.'T~ i1 h'l I{ •1 il :J
Calorie Level 1,200 1,400 1,600 1,800 2,000 2,200
Fruits 1 cup 1lfz cups 11/z cups 11/z cups 2 cups 2 cups
Vegetables 11/z cups 11/z cups 2 cups 21/z cups 21/z cups 3 cups
Grains 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 6 oz-eq.* 6 oz-eq.* 7 oz-eq.*
Meat and 3 oz-eq.* 4 oz-eq.* 5 oz-eq.* 5 oz-eq.* 51/z oz-eq.* 6 oz-eq.* Beans
Milk 2 cups 2 cups . 3 cups** 3 cups** 3 cups** 3 cups
*Oz-eq. means ounce equivalents. See the information below for the Grains and Meat and Beans Groups ounce equivalents.
Fruits: 1 cup fruit or 100% fruit juice or 1/2
cup dried fruit = 1 cup fruit.
Vegetables: 1 cup raw or cooked vegetables
or vegetable juice, or 2 cups of raw leafy
greens= 1 cup vegetables.
Parent's Page
Grains: 1 slice of bread, 1 cup ready-to-eat
cereal. or 1/z cup cooked rice, pasta, or cooked
cereal= 1 ounce equivalent of grains. At
least half of all grains consumed should be
whole grains.
Meat & Beans: 1 ounce lean meat. poultry,
or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup
cooked dry beans, or 1/z ounce of nuts or
seeds = 1 ounce equivalenet of meat & beans.
Milk: Choose lowfat or fat-free milk,
yogurt, and cheese. 1 cup of milk or yogurt,
11/z ounces of natural cheese, or 2 ounces of
processed cheese = 1 cup milk.
** Children 8 years and younger need 2
cups of milk.
Team Up At Home Team Nutrition Activity Book G
1 M rai s who Choose whole-grain foods,
such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn,
more often.
2 Var y ' r ve gies. Go dark green and orange with your
vegetables--eat spinach, broccoli, carrots, and sweet potatoes.
3 Focus on fruits. Eat them at meals, and at snack time, too.
Choose fresh, frozen, canned, or dried, and go easy on the fruit juice.
4 Get your calcium-rich foods. To build strong bones,
serve lowfat and fat-free milk and other milk products several times
a day.
5 Go lean with protein. Eat lean or lowfat meat, chicken,
turkey, and fish. Also, change your tune with more dry beans and peas.
Add chick peas, nuts, or seeds to a salad; pinto beans to a burrito; or
kidney beans to soup.
() Change your oil. We all need oil. Get yours from fish, nuts,
and liquid oils such as corn, soybean, canola, and olive oi l.
7 Don't sugarcoat it. Choose foods and beverages that do
not have sugar and caloric sweeteners as one of the first ingredients.
Added sugars contribute calories with few, if any, nutrients.
un
• Team Up At Home Team Nutrition Activity Book
1 Be physically active and get your
family to join you. Have fun together. Play with the kids or pets.
Go for a walk, tumble in the leaves, or play catch.
2 Track
your individual physical activities together and earn awards for active
lifestyles at www.presidentschaflenge.org.
3 a Set aside time each day as physical
activity time-walk, jog, skate, cycle, or swim. Adults need at least
30 minutes of physical activity most days of the week; children 60
minutes everyday or most days.
4 a Make the next birthday party
centered on physical activity. Try backyard Olympics, or relay races.
Have a bowling or skating party.
5 Set up a home g m. Use household items, such as canned
foods, as weights. Stairs can substitute for stair machines.
() love tl lnstead of sitting through TV commercials, get up and
move. When you talk on the phone, lift weights or walk around.
Remember to limit TV watching and computer time.
Parent's and Kid's Page
MyPyramid Tracker-Balance Your Day with Food and Play
Complete this tracking sheet by writing down everything
you ate for breakfast, lunch, snacks, and dinner on one day.
Also write in the physical activities you participated in on
that day. List the food groups for each food, and figure out
the total amount you ate. For an on-line food and activity
tracker, go to MyPryamid.gov
" Write In Your Choices Food and · Goal List Each Food Choice · Estimate
From Yesterday Activity (Based on an 2000 Calorie PaHernJ in its Food Group• ;~ \ ;· Your Total
Breakfast: Grains
Physical
~--------------~ Activity
r---------------~
6 ounce equivalents
II ounce equivalent is about 1 slice bread,
1 cup dry cereal, or 11z cup cooked rice,
pasta, or cereall
211z cups
(Choose from dark green, orange, starchy,
dry beans and peas. or other veggiesl
2 cups
(Make most choices fruit, not juice I
3 cups**
(1 cup yogurt or l 11z ounces natural cheese =
1 cup milkl
**Choose lowfat or fat-free
5 ounce equivalents
II ounce equivalent is 1 ounce meat, chicken,
turkey, or fish. 1 egg, 1 Tbsp. peanut butter. 11z
ounce nuts, or 1/4 cup cooked dry beans I
At least 30 minutes of moderate intensity
physical activity above usual activity at
work or home on most days of the week.
How did you do yesterday? D Great D So-So D Could Do Better
Parent's Page
* Some foods don't fit into any group. These "extras"
may be mainly fat or sugar-limit your intake of these.
equivalents
cups
cups
equivalents
Team Up At Home Team Nutrition Activity Book •
Grocery Store Treasure Hunt
Parents:
~
~ • • •
Make at
least half of
your grains
whole.
•• •• •• •• •• •• •• •• •• ••
~ Vary your
•. Veggies
•
Grains
Breakfast cereals are a good way to add
whole grains to your day. Look for a
cereal that has one of these words as the
first ingredient: oatmeal. whole-grain
corn, whole oats, or whole wheat.
D Check the box and name the cereal
The color of the bread does not mean it
is whole-grain. Read bread labels and
find one with whole wheat as the first
ingredient.
D Check the box and name the bread
Vegetables
Look for a dark green and an orange
vegetable .
Check the box and name the orange vegetable
••
• • •
1 gwithyOU
Take thiS sheet a on
the next time you go to the
market and have your
super h
• hild look for foods in eac
• c Make this a fun •• •• •• •• •• •• •• ••• •• •• •
food group. d a memorable
treasure hunt an .
activitY for your child.
~----"
Milk
Milk group foods give u~ calcium. Find a
calcium-rich food to eat for a snack, such
as fat-free yogurt or lowfat cheese .
l D Check the box and name the snack
•• •
: Meat and Beans
! Cooked dry beans are in the meat and
• beans food group because they are •• a good source of protein. Find some
• •
D
D Check the box and name the dark green vegetable: dry beans.
• • • • • Fruits
• • Find a fruit juice that is 100% juice.
0
0
0
0 0
0
• 0 D Cheek the boa and name the Juice
••• ·•··•····· ~
•
•• •
•• •• ••
Go lean
with
protein
D Check the box and name the beans
•••
••
• • • • • • • • • • • •
Get your
calciumrich
foods
•
••
••••• •• •• •• •• •• •• •• •• •• •• •• •• ••
• Team Up At Home Team Nutrition Activity Book Parent's and Kid's Page
Food and Activity Calendar
Draw a LSlline across the box when the parent completes
the item in the box.
Draw a [ZJ line across the box when the child completes
the item in the box.
Option-Use stickers for each activity completed.
One color for adults, a different color for a child.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Make family Eat an orange Walk up and Make a smoothie Eat some beans Try two bites of Look for food
time an active fruit or vegetable down a flight with lowfat or or nuts • • a new fruit or labels that
time. Go for a of stairs three fat-free milk or _, ... vegetable say "whole
family walk times yogurt and fruit
~~
grain" at the
store
Look at the Eat a whole Ride a bike or Eat dinner Try to balance Eat a dark green Look at a juice
school lunch grain food takeawal together as a ononefoo~ veget:;,. label at home or
menu and circle 0 family at the store. Is it
all the vegeta- 100% juice?
bles you like
Maio~ Play Simon Says. Have at least Do not watch Make a list of Cook something Eat breakfast
parfait ith fruit Parents can hold two different any TV today the snacks you together together as a
... ~ weights while vegetables at 4 like that are not family 0 . they play dinner high in solid fat
,,_~ or added
Have a contest. Eat some lowfat Eat a food with Play the Put on some Eat a raw fruit Play outside
Who can do the cheese vitamin C: an MyPyramid Blast music and dance or most jumping (9~ 8 orange, Off game on your
jacks during a strawberries, or computer ~
commercial a tomato
Eat a lean Try a new food Have a ball toss Eat a dried fruit: Make a Read the food Keep track of the
protein food, like dried plums, healthy label of two number of foods
fish, dry beans, apricots, or snack cereal boxes you eat from
or meat without raisins and compare My Pyramid
a lot of fat
Parent's and Kid's Page Team Up At Home Team Nutrition Activity Book 0
MyPyramid Maze
• • • • • • • and help her find foods from each food group on the way to • • • • • •
• •
•
G)
N ;
G) i= .g. ,.-a ....
E.ca.
i E
-~ aca.
G) ,=
ca
G)
~
Team Up At Home Team Nutrition Activity Book Answers on page 34.
• 1 .a... a.
.0.. '
.~... c.
.u:t
Kid's Page
Eat Smart With MyPyramid For Kids
Draw a 8 around the foods that are in the Grain Group
Bread Sweet potato Popcorn Pasta (bow tie) Cereal Candy
Draw a j rectangle! around the foods that are in the Vegetable Group
Carrots Grapes Pasta (macaroni) Broccoli Swiss cheese
Draw a square around the foods th.at are in the Fruit Group
Orange juice Apple Banana Strawberries Muffin
Draw
fi ~ 8 ~ . ® u
. - 1% Milk Yogurt Egg American cheese Cookies Orange juice
Draw an@around the foods that are in the Meat and Beans Group
Peanut Butter Egg Beans Chicken Pork chop Fish
Kid's Page Answers on page 34 Team Up At Home Team Nutrition Activity Book •
Learning the Lessons of MyPyramid
Choose Healthier Foods From Each Group
Draw a line from the food to its proper place on the food group stripe.
Remember, the foods with more solid fat and added sugars go at the
top of the stripe.
Example:
Whole-grain cereal
Cupcake
GilA I~
Danish
Whole-wheat bread
GRAIN
French fries
VEGETAB\.ES
Apple
FRUIT
It's good to eat foods that are mainly at the _ ~ __ ~ _ of MyPyramid.
I will try to eat ___ ~ from the top of MyPyramid.
G Team Up At Home Team Nutrition Activity Book
Ice cream ~o~atyogurt
MI\.IC
Baked fish
MEAT & BEANS
Answers on page 35.
Parent's and Kid's Page
Crack the Secret Code
Use your detective skills and the code at the right to complete the sentences below:
For each line of the quiz, pictures should spell out the answer, with
spaces below for children to write in the correct word. See example below.
VARIETY
Eat a of foods
1. Eat more _ _ _ _ - - ,
and whole grains
._, ~ ~ p
t ~~J,I ~ t •) u
2. Eat foods lower in solid - - _
~ ~ -l t_g
3. Get your _ _ __ rich
4. Be __ _
Kid's Page
Code
A= l N=
B= ..
C= P=
D= Q=••
E= R=
F= - S= lJ
T= ~
H= f·o
U= \~~~
I= J= w :~
K= X-- e .
L= Y=
M=• Z= g}
Answers on page 35
Team Up At Home Team Nutrition Activity Book e
I
I
I
I
II
I I
I I
I .I
II
%& 0
Color ~
MyPyramiP
II
Eat ~ight. Exercise Have Fun.
I
I
I
(
@ :~us
MyPyramid.gov
'
II
'
Color MyPyra~~tid! Use the chart below
to guide your color choices.
C.rait1s Ora.,ge
~
Vegetables C.ree"
Fruits !ted
@~~ \f@~~@'('lW
Milk ~lue
Purple
I :In the food
group t1a11tes here
I
~.
Eat Right. Exercise. Have Fu".
Kid's Page
MyPyramid rossword Puzzle
Use the words from MyPyramid to help you complete this puzzle.
Across
1. Use the My as a guide.
3. Apples, oranges, and bananas fit into this food group.
6. This sweet, smooth food comes in many different flavors
and is a great way to get calcium for your bones.
8. are an orange vegetable.
9. Try fat-free or low foods when you can.
10. Use whole-grain for your sandwiches.
12. Cheddar, swiss, mozzarella, monterey jack are examples.
15. Fits into the grains group of MyPyramid. Goes great with stir-fry.
16. MyPyramid is a to help you eat a variety of foods
for a healthy body.
18. Spaghetti is a type of ___ _
Down
l. Chicken and turkey are examples of ___ _
2. Drink lowfat to help your body grow healthy
and strong.
3. Eat a variety of from all of the groups.
4. Broccoli and green beans are examples of a ___ _
5. These are a great source of protein and can be mixed with
cereal and dried fruit for an "on-the-go" snack.
7. Pinto, kidney, black, retried- there are lots of different kinds
and they can be eaten lots of different ways.
11. Vegetable or olive are often used for cooking and
are part of a healthful diet.
12. This makes a quick and easy "ready-to-eat" breakfast with
fruit and milk.
13. You can hard-boil, scramble, fry, or poach these, or eat
them as an omelet. How do you like your ?
14. Salmon and trout are examples of ___ _
17. Lean is an excellent source of protein, iron, and zinc.
Kid's Page
111111111-1111 • • 1111111111 II • • • II II II II
• • • II
111111111111 •
II II II •••••••• ••• • ••• •••• Ill 111111111111 II
•••• 1111111111
II II II II II
• • • • II
1111111111 • • Answers on page 35.
Team Up At Home Team Nutrition Activity Book
Enjoy Moving
0 Team Up At Home Team Nutrition Activity Book
Move More Sit Less
Stretching and
Building Muscles
·6- h
~ - 1t.
r.l;:
Use the Activity Pyramid as a Guide for Healthy Living
hysical activity is essential for a
strong and healthy body. Remember,
your child learns many habits by
watching you. The more physically active
you are, the more likely your child will
be active, too. Be an active family. Make
family time active time. Kids need at least
60 minutes of physical activity on most
days-and adults need at least 30 minutes
of moderate intensity physical activity on
most, preferrably all, days of the week.
LET'S GET MOVING!
Parent's and Kid's Page
Are You a Fit Kid?
Are you physically active for at least 60 minutes most days of the week? Or, do you spend most of your
time sitting around? Try to get your body moving-and have fun doing it.
Track your physical activities in the chart below and be a fit kid!
Example Sun Mon Tues Wed Thu Fri
Rode bike £ to and from
school 40
minutes
Jumped rope .
My at recess 15
Physical minutes Activities Ran to my friend's
house 15
minutes
Danced to
music 20
minutes
Helped
vacuum 15
minutes
Total 105
Physically minutes
Active
Minutes
~
~
SiHing Played M Around on the
computer
60 minutes
Total
Inactive 60
Minutes minutes
Sat
Kid's Page Team Up At Home Team Nutrition Activity Book G
Make Half of Your Grains Whole
Whole grains contain the entire grain kernel: the bran, germ, and endosperm.
Whole grain kernel
Bran
"Outer shell"
protects seed
Fiber, B-Endosperm
Provides energy
Carbohydrates,
protein
vitamins,
trace
Germ
Nourishment
for the seed
Antioxidants,
vitamin E,
B-vitamins
Some Examples of Whole Grains:
brown rice
buckwheat
bulgur !cracked wheat)
oatmeal
popcorn
whole-wheat cereal
muesli
whole-grain barley
whole-grain cornmeal
whole rye
whole-wheat bread
whole-wheat crackers
whole-wheat pasta
0
[fJJ. '
.
whole-wheat sandwich buns and rolls
whole-wheat tortillas
wild rice
whole cornmeal
shredded wheat cereal
Team Up At Home Team Nutntion Activity Book
Whole Grain Tips-
Check the ones you already do:
D
D
D
D
D
D
Choose a whole grain, such
as oatmeal. when you have
hot cereal.
Read the label on a cereal box
to find the word "whole" listed
with the first ingredient.
For a change, try brown rice or
whole-wheat pasta .
When baking, substitute wholewheat
or oat flour for up to half of
the flour in a recipe.
Eat whole-grain crackers.
Once a week or more, try a
lowfat meatless meal or main dish
that features whole grains I such
as red beans and brown rice).
Parent's Page
1
J
WORD SCRAMBLE-WHOLE GRAINS
Grab Some Grains!
Unscramble the words and place the correct spelling in the boxes at the bottom of the page with the same number to
boxes. Copy the letters from the numbered boxes into the decode the hidden message.
NRAB I I 11
PCNROPO I I
10
NRBOWICER L-.-..L--.ll....--.1....-.'-::-:=---.11 I I I
13 12
LEI SUM I -I I
14
EKAWTBHCU I I 2
HOEWL TEWAH ABDER L.__...IL. .._.JL.__...L..._.JI..-..-.JI I I I I I I I I I
4 3 8
TEAMALO I I I I I 6 7
~
LEWOH NIAGR YABELR I I
5
J
I I I I I I I I I I I I I I
1 2 3 4 5 6 7 8 9 10 11 12 13 14
See page 35 for answers.
Kid's Page Team Up At Home Team Nutrition Activity Book 0
Focus on Fruits and Vary Your Veggies
My three favorite fruits are:
Circle your five favorite vegetables below.
Underlin one egetable from each section that you will try this month.
Dark green Dry beans and peas Other vegetables
vegetables black beans artichokes
bok choy black-eyed peas asparagus
broccoli garbanzo beans beets
collard greens I chickpeas) Brussels sprouts
dark green leafy kidney beans cabbage
lettuce lentils cauliflower
kale lima beans (mature) celery
mustard greens navy beans cucumbers
romaine lettuce pinto beans eggplant
spinach soybeans green beans
turnip greens split peas green or red peppers
watercress tofu (bean curd made iceberg !head) lettuce
from soybeans) mushrooms
Orange white beans okra
vegetables onions
acorn squash Starchy vegetables parsnips
butternut squash corn tomatoes
carrots green peas tomato juice
hubbard squash lima beans (green) turnips
pumpkin potatoes wax beans
sweet potatoes zucchini
e Team Up At Home Team Nutrition Activity Book Parent's and Kid's Page
Have Fun With Fruits and Vegetables
Find the hidden fruits and vegetables in the puzzle. Words can read up, Fruit and
down or across, from left to right or right to left. Vegetable Goals
Find: Name a fruit you would like
B F s E A y A p A p to try:
Apple
Banana R c Q L s R p E A R
Broccoli
0 H u p B A N A N A How will you eat this fruit?
Carrots I On cereal, as a snack, for
dessert, with dinner or on
Celery c p A p y R E L E c pancakes.)
Eggplant
Grapes c s s A y A M s T E
Kiwi
Name a vegetable you would
Orange 0 A H E G N A R 0 K like to try:
Papaya
Pear L E c A R R 0 T s I
Peas
Squash I p G R A p E s K w How will you eat this
vegetable? lAs a snack, with Yams dip, or for lunch.) B E G G p L A N T I
Answers on page 36
Kid's Page Team Up At Home Team Nutrition Activity Book •
TEST YOUR MILK GROUP IQ
Consuming fat-free and lowfat milk and milk products
provides health benefits-people who have a diet rich in
milk and milk products can reduce the risk of low bone
mass. Foods in the milk group provide nutrients that are vital for
health and maintenance of your body. These nutrients include
calcium, potassium, and protein. Fortified milk also provides
vitamin D.
True or False:
1.--You need foods from the milk
group throughout your life, not just when
you're young.
2---A diet low in milk products may
increase your risk of osteoporosis and
hypertension.
3.--Supplements are the best way to
get the calcium you need each day.
4. __ Adults need 3 cups of lowfat,
or fat-free milk, or their equivalent,
each day.
5. __ If you aren't getting enough
calcium from your diet, your body will
take what it needs from your muscles.
6. __ Fat-free milk has less calcium
than regular whole milk.
7. __ calcium-fortified beverages like
orange juice and soy beverages are in the
milk group, too.
8. __ If you are lactose intolerant. you
can't consume any milk products.
9. __ Most of your bone mass is
achieved by age 20.
Answers on page 36
Team Up At Home Team Nutrition Activity Book
Have Problems with Milk?
If you are lactose intolerant, the
following tips may be helpful:
• Drinking milk with other foods,
rather than on an empty stomach,
. may help.
• You may also want to try
lactose-reduced or lactose-free
milk found in the dairy case in
most supermarkets.
• Add lactase enzyme drops to
regular milk to make it easier to
digest. or look for dairy digestive
supplements !lactase caplets) at
your drugstore.
• Talk to your physician first-what
you think is lactose intolerance
could be something else.
Parent's Page
Where Are the Milk Group Foods?
1bere are ~~be m\IK grouP
foods fro~ ieture.
bidden in tb\S "f·nd them a\\?
eanvou '
8E A PAIRV Oi1EC1\~E
milk, cheese, and
yogurt you can find.
Score bonus points if
you know what eating
milk group foods
everyday can do
for you.
Try mixing it with
milk for a dairy-licious
drink! Stir in your
favorite flavor like
chocolate or strawberry.
Or, mix up lowfat
milk with fat-free
pudding and add your
favorite fruits for an
Kid's Page
Yogurt cups
Swiss Cheese Slice
Glass of Milk tJ
KEy
- =-
Cheese Wheels
Frozen Yogurt Pops
Cheese Cube
~ American Cheese Slice p
~ Milk Gallon String Cheese
Answers on page 36
Milk Bottle
Getting your milk group
foods is as easy as breakfast,
lunch, and dinner! Start your day
off with a bowl of your favorite
cereal with a cup of milk. Munch
sticks of string cheese at lunch.
For a snack, have a cup of lowfat
yogurt.Yum!
Being strong isn't just
about having big
muscles ... you have to
have strong bones, too!
Two out of three kids
c 2004 3-A-Day of Dairy for Stronger Bones.
American Dairy Association._/ National Dairy Council ..
Team Up At Home Team Nutrition Activity Book
Grab a Drink
Compare the drinks below. Which are your favorites? Find a drink at home and write
in the nutrition information from the label in the space at the bottom of the page.
Beverage (Soz) ~ tf.1 ['i'J"1[:B
Milk, 1%
lowfat ~ 100
Milk, 1%
lowfat 160
chocolate '
Orange Juice u 110
Fruit punch drink ~. 120
•
Sports drink ~ 70
Water g 0
Cola
0 100
Diet cola ~ 0
Your drink
1. Which beverages are not in any
food group?
2. Which drinks have the most calcium?
e Team Up At Home Team Nutrition Activity Book
~~ _i-U
11 grams
30%
27 grams 30%
22 grams 2%
29 grams 0
19 grams 0
0 0
27 grams
0
0 0
3. Which drink has the most calcium and
the lowest amount of sugar?
4. Which drinks give you a lot of calories
and sugar, but no calcium?
Milk , 1% lowfat
Nutrition Facts
Serving Size 8 II oz
Servings Per Container 8
Amount Per Serving
Calories 100 Calories from Fat 25
%Daily Value•
Total Fat 2.5g 4%
Saturated Fat 1.5g 8%
Trans Fats Og 0%
CIJ.olesterol 1 Omg 3%
Sodium 125mg 5%
Total Carbohydrate 12g 4%
Dietary Fiber Og 0%
~a rs 11g
Protein 8g
Vitamin A 10% • Vitamin C 4%
Calcium 30% • Iron 0%
r
· Percent Daily Values are based on a 2.000
calorie diet.
Answers on page 36
Parent's and Kid's Page
Power Up with Breakfast
STRAWBERRY VOCURT
BREAKFAST SPLIT
What do you need?
1 banana
V2 cuP. fresh strawberries, blueberries, or
raspberries (If frozen, thaw or warm
in microwave.)
V2 cup of vanilla yogurt(lowfat or fat-free)
Optional: Chopped nuts (almonds or
peanuts), ready-to-eat
cereal, or lowfat granola
Three easy steps and you're ready to eat!
1. Peel and split banana in half.
2. Place banana halves in a bowl.
3. Top with yogurt, berries, and
optional topping.
Parent's and Kid's Page
FRUIT PIZZA
What do you need?
1 English muffin sliced in half
Sliced or grated lowfat cheese
(try different flavors!)
Sliced fruit (apples, bananas,
strawberries, grapes, oranges,
pineapple)
Three easy steps and you're ready
to eat!
1. Sprinkle cheese on English muffin and
place under broiler or in toaster oven
until cheese melts.
2. Wash and slice fruit.
3. Top the muffin with fruit and enjoy!
T • • , ,
~
~
~
Team Up At Home Team Nutrition Activity Book 0
Lunch to Go Menu Ideas
Entree Side Dishes
1. Peanut Butter and Strawberrv-Banana Sandwich: 1. Fresh Veggies: Trv babv carrots, cucumber
Spread the peanut butter on vour choice of bread, coins, firm cherrv tomatoes, celerv sticks,
tortilla, bagel, or English muffin, and top with fresh green beans. You can also include a fun,
fresh fruit. Trv it on whole-wheat. ..~ lowfat dip such as ranch dressing, cottage
~ cheese, or hummus.
2. Garden Pita: Put lowfat cheese and crisp veggies
in a pita pocket (Trv this as a wrap, too-thev 2. Fresh Fruit: What's in season? Peel them,
now come in fun colors and flavors!) slice them, cube them, eat them with a
lowfat vogurt for a dip, or peanut butte~ . ~
3. Cold Pizza: What's vour favorite kind? · · ~= ~
Sweet Ideas ~ ~
4. Pasta Salad: Use new shapes and colors alongsi e
crisp veggies.
S. Chili or Soup: Send it in a thermos to keep HOT.
6. Leftover Dinner: Make extra for dinner and
pack it up for lunch the next dav!
G Team Up At Home Team Nutrition Activity Book
1. Lowfat Pudding
3. Fig Bars
S. Grapes
2. Graham Crackers
4. Fat-free Granola
6. Trail Mix (cold cereal,
nuts, dried fruit)
Beverages
1. Lowfat/Fat-free Milk: Trv different flavors
2. 100% Juice
3. Water
Parent's and Kid's Page
Mini-Mexican Pizza
A lowfat P.izza with a Mexican fla.,or and
plenty of "good for you" ingredients.
• Whole-wheat English muffin
• Fat-free refried beans
• Salsa
• Onion, chopped (optional)
• Black olives, sliced (optional)
• Lowfat cheese, mozzarella or
cheddar
• Shredded lettuce
Parent's and Kid's Page
1. Split muffins;toast lightly.
2. Spread beans on toasted muffin halves.
Sprinkle with cheese.
3. Broil until cheese is melted (about 2 minutes).
4. Garnish with salsa, olives, onion, and
shredded lettuce.
2 servings (1 serving = Y2 English muffin)
Team Up At Home Team Nutrition Activity Book •
Grab Quick and Easy Snacks
Snack smart ... If you are hungry for something:
Sweet or Juicy
Fruit, lowfat yogurt,
100% fruit juice,
fruit smoothie
Savory
Pretzels
(try them dipped in
hummus), nuts
G Team Up At Home Team Nutrition Activity Book
r;:_-, __._
L_) ••
Chewy
Dried fruit,
fig bars
Crunchy
Carrot sticks, cucumber slices,
celery sticks, apple wedges, cereal
mixed with nuts and raisins,
whole-wheat crackers,
lowfat granola bars
Parent's and Kid's Page
Snack Recipes
Parent's and Kid's Page
BUGS ON A LOG
Easy, fun, and nutritious! Try all the different variations. What are your ideas?
Logs: Spreads: Bugs:
• Celery sticks (about 3 in.) • Fat-free cottage cheese • Raisins/dried cranberries
• Carrot sticks (about 3 in.) • Fat-free cream cheese • Chopped nuts
• Cucumber sticks (about 3 in.) • Peanut butter • Sunflower seeds
• Apple slices (remove cores) • Hummus
WIGGLY FINGERS
What do you need?
• 3 packages unflavored gelatin
• 1/2 cup 100% pineapple juice
• 1 cup 100% orange juice
• 1 cup boiling water
(Note: you can replace the pineapple juice
and orange juice with any combination. Try
grape and other 100% juices, too!)
Here's how to make them:
1. Mix gelatin with a little of the pineapple juice.
2. Add 1 cup boiling water slowly, stirring constantly
until gelatin is dissolved.
3. Add remaining juices.
4. Pour into 9"x 12" pan.
S. Chill until set.
6. Cut into finger lengths.
7. Store in covered container in refrigerator.
Team Up At Home Team Nutrition Activity Book
Snack Choices
Every day you may have lots of snack choices-at school, at home, and other places.
Keep track of all the snacks you eat for one day and write them in the chart below.
~ ~--~ ·-._ · -~:~t~-.~r·. :~~·~
, · Veg~t~bl~1 \ : Fruit Milk Meat and
' - • \ ' • ~ ,r '"t ' Group: Group Group Beans Group . . ·,
At School ...
Cafeteria
Vending machine
School store
At Home ...
After school
While doing homework
Watching TV
Before bedtime
Other Places ...
Fast food
Convenience store
Friend's house
Other
*"Combo" foods contain foods from more than one food group.
Team Up At Home Team Nutrition Activity Book Parent's and Kid's Page
What Kind of Role Model Are You?
We know that healthy habits begin at home. And research
shows that YOU are your child's most important role model.
When children see their parents practice healthy eating
and being physically active, they are more likely to follow
their example.
Think of one small positive nutrition and physical activity
goal you can set for the next week. Make your goal very
specific and write it in the box below:
VVeekof ________________________________________ Example: Dad Eat fresh fruit
Example: Mom Take a 30-minute .walk
Tell your child about your goals and ask
him or her to help you stick to it! Maybe
your child would like to set a goal also.
Parent's Page
Every day
Four times a week.
Ill
Be a Role
Model ...
Eat Breakfast
with
Your Kids.
Team Up At Home Team Nutrition Activity Book
Parent's and Kid's Page
. r -uHU.
has tried two bites of a new food
and is a member of the
Two Bite Club
Signature of parent
Team Up At Home Team Nutrition Activity Book e
Answer page
Rate your MyPyramid Style-page 1
Calculate your score:
1. Frequently= 3 points, Sometimes = 2 points, Rarely = 1 point.
2. Frequently= 1 point, Sometimes = 2 points, Rarely = 3 points.
3. Frequently= 1 point, Sometimes= 2 points, Rarely= 3 points.
4. Frequently= 3 points, Sometimes = 2 points, Rarely = 1 point.
5. Frequently= 3 points, Sometimes= 2 points, Rarely= 1 point.
6. Frequently= 3 points, Sometimes = 2 points, Rarely= 1 point.
7. Frequently= 1 point, Sometimes = 2 points, Rarely = 3 points.
8. Frequently= 3 points, Sometimes = 2 points, Rarely = 1 point.
Your total Score __ ~Find your score below and identify your own style.
20-24-Role Model Extraordinaire. You always think
about your health and the health of your family. Although
it may be challenging, you always try to eat healthy foods,
be physically active, and be a positive role model for your
children. This booklet will give you ideas for continuing
on the path to good health.
16-19-Silver Medal Parent. You know what you
should be doing for good health, and most of the time
you succeed, but you find it challenging to always do the
right thing. This booklet will give you some good ideas for
making positive changes.
MyPyramid Maze-page 10
Team Up At Home Team Nutrition Activity Book
12-15-Thinker Parent. Sometimes you are very proud
of the steps you take toward good health, but then there
are times when you th!nk about what you could do, but
something gets in the way of actually doing it. This booklet
will give you simple steps to move you closer to the goal of
good health for your entire family.
8-11-0verwhelmed Parent. Maybe there are other
major things going on in your life right now, and you
can't focus on nutrition and physical activity. That
happens to everyone. Take a few minutes to read through
this booklet and play the activities with your child. You'll
have fun, and learn some simple things you can do right
now to improve your health.
Eat Smart with Mypyramid for Kids-page 11
Draw a ~rele around the foods that are in the Grain Group
tDIP
c..,;, ·""" Draw a rectangle around the foods that are in the Vegetable Group ,.. .. .,,
'":.('-: - Draw a square around the foods that are in the Fruit Group
<>m .. Ormg~~,.._ Appl ~ 11l Dl'l!lw a triangle Mound the foodl that are in the llUk Gnnap
..... =
""'"'-
Draw an oval around the foods that are in the Meat and Bean• Group
-·- Parent's and Kid's Page
Answer page
Learning the Lessons of MyPyramid-page 12
It's good to eat foods that are mainly at the BOTTOM of the Pyramid.
Crack the Secret Code-page 13
1. Eat more FRUITS, VEGETABLES and whole grains.
2. Eat lower FAT foods more often.
I will try to eat LESS from the top of the Pyramid.
3. Get your CALCIUM-rich FOODS.
4. Be PHYSICALLY ACTIVE
~~ ~- -. •~ . 'L owfal yogurt
Ice cream
Apple
F~UIT
MyPyramid Crossword puzzle-page IS Word Scramble-page 19
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II II
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11111111 llii!IIIDrl
II II ~ Ill II
II II rl II II
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D II
Parent's and Kid's Page
NRAB I b I r Ia 1., I
11
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10
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Team Up At Home Team Nutrition Activity Book
Answer Test Your Milk Group IQ-page 22 5. False. If you do not get enough calcium, your page body will take it from your bones. Over time these
losses can increase your risk for osteoporosis, a
Answers: Have fun with fruits and bone-crippling disease. 1. True. You need milk group foods throughout
vegetables-page 21 your life. For adults 3 cups of lowfat or fat-free 6. False. Fat-free (skim) milk has about the same
milk or the equivalent in yogurt or cheese each amount of calcium as whole or lowfat milk.
B F s E (A y A p A P) day is recommended.
7. False. Calcium-fortified foods and beverages
R c 2. True. You can reduce your risk for osteoporosis such as soy beverages or orange juice may provide Q L s R (P E A R) and help keep your blood pressure in check by calcium, but may not provide the other nutrients
being sure you get enough foods from the milk found in milk and milk products. 0 B u p (B A N A N A ) group.
c p A p (Y R E L E c) 8. False. For those who are lactose intolerant 3. False. Milk and milk products provide your lactose-free and lower-lactose products are
body with calcium and other nutrients as well. available. These include hard cheeses and yogurt. c s s A (y A M s) T E Always try to get your nutrition from foods first. Also, enzyme preparations can be added to milk to
4. True. All adults aged 19 and older need to
lower the lactose content.
0 A G N A R o)
have 3 cups of milk, or the equivalent in yogurt 9. True. Research shows that 90 percent of
L E A R R 0 T s) nora tcuhreael sceh eeaecseh odra y2. o(1z .c p. roofc mesislke do rc yheoegsuer) t= loz. maximum bone mass is achieved by age 20. T!;lat's why it is so important for children to get
I p (G R A p E s) K adequate calcium.
B ( E G G p L A N T )
Where Are the Milk Group Foods? page 23 Grab a Drink page 24
'{bore are~~~~~ mill< group
foo4• from lnturo.
11144on In 1111' Pfl 4 tllom all?
eanvoll n
Team Up At Home Team Nutrition Activity Book
1. Fruit punch drink,
Sports drink, Water,
Cola, Diet cola
2. Lowfat 1% milk,
Chocolate l% milk
3. Lowfat 1% milk
4. Fruit punch drink,
Sports drink, Cola
Parent's and Kid's Page
MyPyramid.gov
STEPS TO A HEALTHIER YOU
USDA
C>
~ at Home
Home Economics and Household Collection
