WEEK 1: OVERVIEW OF MYPLATE

Let’s look at MyPlate. MyPlate is a guide for which food groups we should eat every day.

Half of your plate should be made up of fruits and vegetables. The other half of your plate should be divided into grains and protein. A side of dairy is always important, too!

What are good examples of fruits? Bananas, apples, oranges, strawberries, pineapple, cherries

What are good examples of vegetables? Carrots, spinach, broccoli, peas, tomatoes

What are good examples of proteins? Beef, chicken, peanut butter, beans, eggs, pork

What are good examples of dairy? Milk, cheese, yogurt, soy-milk

What are good examples of grains? Brown rice, whole grain cereals, breads, pastas

WEEK 2: PORTIONS

Each day it’s important for us to get the nutrients we need to be smart and play hard! That means everyday we need to eat:: one and a half cups of fruit, two cups of veggies, five ounces of protein, two to three cups of dairy and five to six ounces of grains.

We don’t always have a measuring cup handy when it’s time to eat. So how do you know how much of each food group to eat? Here are a few visual aids to help you out.

1 cup = baseball size

1/2 cup = tennis ball size

1 ounce = golf ball size 3 ounces = size of a deck of cards

Grains are a little trickier. The serving size of grains varies with different types of food. Here are a few examples to help you make sure you eat 5 ounces of grains every day.

2 slices of whole–wheat bread = 2 ounce of grains

1 cup of whole-wheat pasta = 2 ounces of grains

1/2 cup cooked brown rice = 1 ounce of grains 3 cups of popcorn = 1 ounce of grains

1 cup of cereal = 1 ounce of grains

Healthy Eating Tips

WEEK 3: HYDRATE

Be sure to drink plenty of water to stay hydrated and allow your body to perform at its best! Remember: 8 by 8. Drink eight 8-ounce glasses of water a day.

WEEK 4: NOT ON MY PLATE

What do we see missing from My Plate? One BIG thing not on My Plate is SUGAR!

Sugar can be found hiding in many of our foods. When sugar is added to our foods and we eat a lot of it, it can be bad for our health. However, when we eat sugars made in nature, like in bananas and apples, it’s okay! Avoid cookies, pastries and candies as snacks and look for packaged foods that say things like “sugar-free” or “no sugar added”.

WEEK 5: MY PLATE RECAP

What goes on My Plate? Fill in the blanks (fruits, vegetables, proteins, dairy and grains).

What is your favorite category?

What did we learn about staying hydrated?

How many cups of fruits should we eat today?

How many cups of vegetables?

How many cups of dairy?

How many ounces of protein? How many ounces of grains?

Healthy Eating Tips

To grow healthy and strong, it’s very important that our plates are full of fruits and veggies. Fruits and vegetables contain many of the nutrients we need to keep our bodies running, like vitamins A and C and fiber. Eating these foods regularly also may help reduce the risk of heart disease and diabetes.

What are good examples of fruits?

Apples and pears

Tropical Fruits: Bananas, mangos, pineapples

Citrus: Oranges, limes, grapefruit, mandarins Berries: Strawberries, blueberries, raspberries

Stone Fruits: Peaches, apricots, plums

Melons: Watermelon, honeydew, cantaloupe

Did you know? Tomatoes and avocados are fruits and not vegetables!

How much fruit you should eat? MyPlate recommends 1 to 1 ½ cups a day How much fruit equals 1 cup or a 1/2 cup? 1 cup = baseball size 1/2 cup = tennis ball size Which fruits are about the same size as a baseball or tennis ball? An apple or an orange is about the size of a baseball. A plum, peach or mandarin is about the size of a tennis ball.

iPlay Healthy Tips Week 1: Overview of Fruits and Vegetables

Week 2: Fruits

Instead of soda and sugary drinks, reach for water! Even some juices may be hiding more sugar than is recommended. When in doubt, drink water! Try adding some of your favorite fruit to a water bottle for a little sweetness like berries or oranges.

Remember: 8 by 8. Drink eight 8-ounce glasses of water a day.

What are good examples of vegetables?

Carrots, celery and cucumber

Spinach, peas and broccoli

Squash, zucchini and asparagus

Did you know? Onions and garlic are vegetables!

How many veggies do you need to eat a day?

MyPlate recommends 2 to 2 ½ cups a day! That would be TWO baseballs!

What are some easy ways you can add veggies to your meal?

Add a small salad to your dinner

Put lettuce, tomatoes and even cucumbers on a sandwich

Mix cooked cherry tomatoes and spinach into your pasta

What goes on My Plate? Fruits, vegetables, proteins, dairy and grains.

Which two areas of MyPlate did we look at this week? Fruits and veggies

Did anyone try a new fruit or vegetable this week?

Did anyone add berries or oranges to their water bottles?

iPlay Healthy Tips Week 3: Hydrate

Week 4: Vegetables

Week 5: MyPlate Fruits & Veggies Recap

?Week 1: Overview of My Plate/Protein

Week 2: Kinds of Protein

Protein gives us fuel and is part of a balanced My Plate. You want to include protein-rich foods into meals and snacks throughout the day. You’ll feel fuller longer and feed your muscles.

Shoot for 2-4 servings per

week of fatty fish like tuna

or salmon.

Beans and peas are greatplant-based protein options.

What are good examples of proteins?

iPlay Healthy Tips

Beef Chicken PeanutButter

Beans Eggs Tuna Fish Pork

PEANUTBUTTER

Did you know protein can come from plants, too?

Beans and peas areconsidered both proteinsand vegetables!

©2018 HEB, 19-0421

Week 3: Hydrate

Week 4: Eating Protein

Week 5: My Plate Recap

When we work hard and exercise, we sweat! And whenwe sweat, it means our bodies need even more water!

Remember to hydrate before,during and after exercise.Sports drinks are good for exercises like soccer, butbe sure to check the label and avoid sugary options.

What goes on My Plate?Fill in the blanks (fruits, vegetables, proteins, dairy and grains).

Which area of My Plate did we take a closer look at this week?

Did you try a new protein this week?

Do you remember a kind of protein that isn’t a meat?

When we sweatduring iPlay,it’s important to geteven more of whatafter iPlay is over?

iPlay Healthy Tips

Getting protein at every meal helps us grow strong and healthy!An egg at breakfast, turkey meat at lunch and a few ounces of salmon or grilled chicken at dinner will keep your body fueled all day long!

Nuts are another great source of protein, but they are also high in fat. So practice smart snacking and aim for a 1/4 cup serving of nuts each day!

SPORTSDRINK

PEANUTBUTTER

?

Week 1: Overview of My Plate/Dairy & Dairy Alternatives

Week 2: Dairy

Choices shouldbe low-fat or

fat-free to cut calories and

saturated fat.

What are good examples of dairy? Milk Cheese Yogurt Soy Milk

Kale

Children need two to three cups a day for a healthy diet.

• Lactose-free milk is real dairy.• You need to eat 38 cups of raw kale to equal the calcium from 3 cups of milk.

Dairy is important for your health because it provides calcium, vitamin D, protein and other essential nutrients to help build strong bones, teeth, and muscles.

The dairy group includes milk, cheese, and yogurt.Dairy provides calcium, vitamin D, potassium, protein, andother nutrients needed for good health throughout life.Fortified beverages like soy and nut milks are great if you are lactose intolerant or have a milk allergy.When you choose dairy alternatives, select beverages that provide calcium, protein, and vitamin D. Compare nutrition fact labels when choosing a product.

iPlay Healthy Tips

How much dairy is needed?

Did you know?

There are lactose-free cheeses, milk and low-lactose yogurt options available.? If you are lactose intolerant, you

have to give up drinking milk. (False

)

©2018 HEB, 19-0422

TRUE FALSE

Week 3: Hydrate

Week 4: Smart Snacking

Week 5: My Plate Recap

Water is always good! But drinking milk is good for our bodies too! When choosing milk, look for low-fat options. Milk offers key nutrients such as:

Does anyone know what these nutrients are good for?

What goes on My Plate?Fill in the blanks (fruits, vegetables, proteins, dairy and grains).

Which area of My Plate did we take a closer look at this week?

Did you eat or drink dairy this week?

What does milk help with?Did anyone have a glass of milk this week?

iPlay Healthy Tips

We can have fun with our foods! Here’s a few ideas for snacks to fuel our bodies: Sweeten your Sundae! Take a plain yogurt and add your favorite fruit.Top with some crunchy nuts or a whole grain cereal. Add a small drizzle of honey for extra sweetness.

Build a sandwich– with fruit!Smear peanut or almond butteron two thin slices of applesfor apple sandwiches!

Make a trail mix!Combine dried raisins orcranberries with yourfavorite unsalted nut and some whole grain cerealfor a crunchy snack!

Calcium Vitamin D Potassium

Answer: Growing healthy bones and bodies!

Whole grains give our bodies energy to keep us moving throughout the day. Grains are great sources of nutrients like fiber, magnesium and iron. It’s important to aim for whole grains like whole wheat bread instead of white bread.

What are good examples of whole grains? Brown rice

Whole grain cereal

Whole grain bread

Whole wheat pasta

Finding the right foods to fuel our days can help us do more and feel great doing it!

Think of food as fuel

Before being physically active, hydrate with water and

eat a healthy carb snack like whole grain cereal, yogurt or fruit.

After iPlay remember to fill back up with water. And after a tough

soccer game or exhausting volleyball practice, drink a glass of

H-E-B Chocolate MooTopia. It has the extra proteins and carbs your

muscles need to recover quickly.

Staying fueled throughout the day

Starting the day off right with a healthy breakfast of whole grains and

protein fuels your body for the whole day!

A healthy lunch gives you energy to get through the

rest of the day and helps you focus in your afternoon

classes.

Eating a balanced dinner gives your body the fuel it

needs to go all night without food and have a good

night’s rest.

iPlay Healthy Tips Week 1: Overview of Grains

Week 2: Food as Fuel

F

E

Water is always an easy on-the-go option! Pack a reusable water bottle and refill it multiple times each day to make sure you are meeting your daily 8 by 8 goal.

Another bonus? Reusable water bottles are much friendlier on the environment and create less waste!

When we eat good whole grains we are feeding our body the fuel it needs. Be careful to avoid “grains” that are processed and have added sugar, like sugary cereals.

How do you know if a food is a good source of whole grains?

When you’re shopping, look at the ingredients and make sure whole grain is at or near the top of the ingredients list or has at least 3 grams of fiber per serving

What are some examples of good whole grain snacks?

Whole grain cereals

Whole grain snack crackers

Stovetop or air popped popcorn

What goes on MyPlate? Fruits, vegetables, pro-teins, dairy and grains.

Which area of MyPlate did we look at this week? Grains.

Did anyone try a new whole grain food this week?

Raise your hand if you used a water bottle this week!

iPlay Healthy Tips Week 3: Hydrate

Week 4: Healthy Grains

Week 5: MyPlate Grains Recap