Hawks eWorkbook

Eat&playThe hawthorn way

Me and my friend Bluey the Bupa mascot have filled out our profiles below so you can get to know us before we start. Once you have read ours, fill out your own profile on the next page.

NAME: Bluey

HAIR COLOUR: Blonde EYE COLOUR: Brown

WHEN I GROW UP I WANT TO BE: Healthy

MOST ADMIRED AFL PLAYER: Luke Hodge

FAVOURITE FOOD: Apples

FAVOURITE SONG: We are the Champions

FAVOURITE TV SHOW: Sports, sports and more sports - I love practicing the different sport skills during the ad breaks

FAVOURITE HOLIDAY: Trips to the beach or the mountains

FAVOURITE SUBJECT AT SCHOOL: Sport

LIKES: Keeping fit and hanging out with my friends

DISLIKES: Spiders

NAME: Hudson ‘Hawka’ Knights

HAIR COLOUR: Blonde EYE COLOUR: Brown

WHEN I GROW UP I WANT TO BE: An AFL footballer

MOST ADMIRED AFL PLAYERS: Cyril Rioli and Grant Birchall

FAVOURITE FOOD: Pasta (especially after a big match!)

FAVOURITE SONG: Hawthorn theme song

FAVOURITE TV SHOW: HawksTV - I love trying out the games they play

FAVOURITE HOLIDAY: Visiting Launceston when Hawthorn plays there

LIKES: Hawthorn Football Club, kick-to-kick and watching the Hawks train

DISLIKES: Anyone touching my hair

MEET HAWKA AND BLUEY

THE AFL LOGO AND MASCOT LOGOS, EMBLEMS AND NAMES ON THIS PRODUCT ARE ALL TRADEMARKS OF, AND USED UNDER, LICENSE FROM THE OWNER OF THE AUSTRALIAN FOOTBALL LEAGUE BY WHOM ALL COPYRIGHT AND OTHER RIGHTS OF REPRODUCTION ARE RESERVED. 1.

We hope you’re excited about taking part in the Eat and Play the Hawthorn Way program which is designed for kids that go to Move Well Eat Well schools.

Me and my friend Bluey the Bupa mascot will be taking you through this eWorkbook which is full of fun activities for you to complete. Along the way you will learn important information that superstars like Luke Hodge and Cyril Rioli need to know to ensure they are fit and healthy.

Have fun and I hope to see you next time the Hawks are in Tassie!

Hey kids!

Hawka

Now it’s your turn to fill out your profile so we can get to know you!

NAME: HAIR COLOUR: EYE COLOUR: WHEN I GROW UP I WANT TO BE: MOST ADMIRED AFL PLAYER: FAVOURITE FOOD: FAVOURITE SONG: FAVOURITE TV SHOW: FAVOURITE HOLIDAY: LIKES: DISLIKES: FAVOURITE SPORTS ACTIVITY: FAVOURITE ANIMAL: FAVOURITE SUBJECT AT SCHOOL:

About Me

2.

PUT A PHOTO OR A DRAWING OF YOURSELF HERE.

VEGETABLESGRAINS

(CEREAL FOODS)

MEAT AND MEAT ALTERNATIVES

DAIRY

FRUIT

In addition to the five food groups, there are ‘occasional foods’. Foods like chips, chocolates and lollies don’t have the goodies your body needs to grow and be healthy. Try and limit these foods to special occasions.

TAP INTO WATER

As well as eating the right foods, one of the most important things your body needs to function well is water. Do you know three quarters of your body is made up of water? So make sure you’re refilling your water bottles at school!

Q. How many glasses of water should you drink every day?

A. At least five per day!

Hawks Healthy Eating Hub

FIVE FOOD GROUPS

1 2

3

4

5

3.

OCCASIONAL FOODS

Take the Lunchbox QuizEating a variety of healthy foods is really important to fuel our bodies with energy so we can stay healthy and active. If we don’t eat the right food, our bodies will not have enough energy to grow up fit and strong! Every day you should try to eat a variety of vegies and fruit. Check out my awesome Lunchbox Quiz to help you work out what foods you should be eating every day!

1) Tick the foods below that you think are examples of everyday foods:

Chicken Yoghurt Nuts Doughnuts Apples Carrots Fish Chocolate cake

2) Different kinds of fruits and vegies give us lots of different nutrients so we need to eat a rainbow of coloured fruits and vegies to make sure we don’t miss out on any! Can you name one fruit for each colour listed below?

Red Yellow Orange Green Purple White

Can you name one vegetable for each colour listed below?

Red Yellow Orange Green Purple White

3) Hawthorn players drink water every day and need extra during training and when playing matches. Why is it important to drink water every day?

4) List three foods an AFL player needs to eat every day to be healthy?

5) List three activities the Hawks players do to keep fit and healthy?

6) Biscuits, cakes and lollies are ‘occasional’ foods. Why?

7) What foods and drinks keep our body healthy? 4.

Do you know eating a rainbow of different coloured fruit and vegetables each day will help your body get all the goodies it needs? Here are some healthy lunchbox ideas which also incorporate all of the other food groups for you to try.

• Fresh fruit, dried fruit or fruit bread

• Carrot, celery, cucumber or capsicum sticks (you can even add some dip)

• Sandwiches, wraps or rolls (wholegrain/wholemeal bread) with salad

• Rice Cakes

• Tuna

• Tinned baked beans and spaghetti

• Yoghurt

• Slices or cubes of cheese (reduced fat)

• Bottle of water

Try these and see how you feel!

Building a Healthy Lunchbox

Fill in each day of the diary below to find out if you are getting enough fruit and vegetables, water, activity and sleep. Everyday aim for:- 2 serves of fruit and 5 serves of vegetables- 5 glasses of water- 60 minutes of physical activity - no more than 2 hours of screen time- at least 9 hours of sleep

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

HOW MANY DIFFERENT FRUIT AND VEGETABLES

HAVE I EATEN?

HOW MANY GLASSES OF WATER

DID I DRINK?

WHAT PHYSICAL ACTIVITY DID I DO AND HOW

MUCH?

HOW MUCH TIME DID I SPEND WATCHING

TV/PLAYING COMPUTER GAMES?

HOW MANY HOURS SLEEP DID I GET?

Health and activity diary

5.

Get out and get active!

WHETHER IT’S PLAYING GAMES WITH FRIENDS AND FAMILY OR TAKING PART IN ORGANISED SPORT, PHYSICAL ACTIVITY IS GOOD FOR EVERYONE.

Moving more and sitting less has lots of benefits including:

Healthy heart

Healthy brain

Making new

friends

Promoting healthy

growth and development

Coordination and movement

skills

Builds strong muscles and

bones

HOW MUCH PHYSICAL ACTIVITY IS ENOUGH?

Did you know that children should do at least one hour of physical activity every day that makes them huff and puff? Physical activity should be fun. What would make physical activity more fun at your school?

CAN YOU WALK OR RIDE TO SCHOOL?

Did you know that walking, riding and other wheeling activities are great ways to get the physical activity that you need each day? Walking and riding to get places is good for you and the environment.

Do many children walk or ride to your school?

DO YOU LIKE WATCHING TV AND PLAYING VIDEO GAMES?

Did you know that children should have no more than 2 hours of screen time each day? Screens are important for school work but free time shouldn’t always mean screen time.

Can you challenge your family to a screen free night each week and what activities could you do instead?

6.

7.

Bread case quiches (makes 12)Ingredients

• 12 slices wholemeal or wholegrain bread, crusts removed

• ½ cup low fat milk

• 2 eggs, lightly beaten

• 1 small onion, diced

• ½ tin creamed corn

• 1 small zucchini, grated

• 50g lean ham, shredded

• ½ cup reduced fat cheese, grated

Method

1. Preheat oven to 180oC.

2. Flatten each slice of bread with a rolling pin and press into a lightly greased non-stick 12-hole muffin tin.

3. Add onion, creamed corn, zucchini, ham and cheese to a large bowl and mix together.

4. Lightly beat eggs and milk together and stir through zucchini mix.

5. Spoon mixture evenly into bread cases.

6. Bake for 20-25min or until golden brown and set.

Tip

• Change the flavour by using any vegetables you have on hand – try capsicum, grated carrot, mushrooms, spinach, leftover roasted pumpkin or sweet potato.

• You can also replace the ham with tinned tuna or leftover roasted meat.

MAKE THESE SNACKS AT HOME FOR A TASTY LUNCH BOX TREAT!

Banana and sultana pikeletsIngredients

• 2 eggs

• 2 tablespoons caster sugar

• 1 tablespoon oil

• 2 cups low fat milk

• 1 cup wholemeal flour

• 1 ½ cups self-raising flour

• 1 large ripe banana, mashed

• ½ cup sultanas

Method

1. In a bowl beat the eggs, sugar and oil lightly with a fork.

2. Add milk and stir.

3. Add sifted flours to the bowl and beat until smooth.

4. Add bananas and sultanas and mix until combined.

5. Heat a non-stick frypan and lightly spray with oil.

6. Spoon tablespoons of mixture into the pan. Turn when bubbles appear on the surface. Cook until golden brown.

Tip

• Change the flavour by replacing the banana and sultanas with 1 small grated apple and ½ cup chopped dates.

Which one is your favourite?

Healthy snacks

DESIGN A NEW CANTEEN MENU

8.

Complete the activities below to design a new canteen menu that is fun and creative with the aim to improve the overall health of your school.

Tasks:• Use recipe books, magazines or the internet to find three healthy

meals or snacks (make sure these include fruit and/or vegetables). Print or photocopy these and remember to not choose recipes high in fat, sugar or salt.

• Invent your own catchy names for the meals that will persuade people to choose them. Use a joke or humour to make the menu fun. E.g. Barney Banana Smoothie

• Select one of the three dishes/snacks and create an argument for why students should choose the healthy option. Write down a few points about why healthy foods like fruit or vegetables are good choices

• Write a letter to your school canteen manager outlining the new healthy dishes, why they should be included in the menu and why one particular dish is good for our health. Make sure you attach the recipes.

• Stuck for ideas? What about Fruit Friday or Taco Tuesday?

AppleOrangeBananaGrapesPeachPearFishEggsNutsSteakChickenYoghurtMilkCheeseCarrotOnionMushroomTomatoCeleryAvocadoEggplantPeasSpinachPotatoMangoStrawberry

O E P A F R B W E N O H T AR U Y H I I E S S U U T O TP I P R N P S T E A K T E OO H Y T R N H H G A E G S ET S W R K E C E G R A P E SA P P L E A B A P R I G E RT O I M E L N W L N Y S H SO M D P U M E A A N K F C TM T Y A R S P C N R B L G OA N E K C I H C T A T B M RT R U H G O Y R R E B S A RO N I O N N V G O P P G N AL E E I E G N A R O M G G CO E S O L A G A P E M E O S

Food Find

Player: Grant Birchall

Favourite food: Ravioli

Favourite physical activity: Basketball

Grant Birchall

Player: David HaleFavourite food:

SeafoodFavourite physical

activity: Golf David Hale

Coach: Alastair Clarkson

Favourite food: Seafood

(really love my yabbies!)

Favourite physical activity: Golf

Alastair Clarkson

Player profiles

Meet some of the Hawks team and learn what they love to eat and the activities they like to do outside of footy.

Player: Isaac Smith

Favourite food: Thai beef salad

Favourite physical activity: Surfing

Isaac Smith

Player: Paul Puopolo

Favourite food: Berry smoothies

Favourite physical activity: Swimming Paul Puopolo

9.

Bupa Fun Fact!

Did you know that orange

does not rhyme with any

other word? Luckily it’s a

tasty and healthy fruit!

Visit your local Bupa retail centre:

Launceston 110 Charles Street

Hobart 130 Collins Street

Eastlands Shop G34, Eastlands Shopping Centre

Glenorchy Shop 55, Northgate Shopping Centre

Call us on 134 135 or visit bupa.com.au

Tassie Hawks are excited to be working with the Move Well Eat Well program that offers primary schools across Tasmania support and recognition for healthy eating and physical activity. Content in this eWorkbook supports Move Well Eat Well messages and will have you feeling fit and healthy in no time!

To find out more about the Move Well Eat Well program and for healthy eating and physical activity information visit movewelleatwell.tas.gov.au

Your school is a Move Well Eat Well school. What does your school do to encourage healthy eating and physical activity?

10.The Tasmanian Move Well Eat Well Award program is a State Government initiative. Design© State of Victoria, Australia.