unit 1 family guide

Dear Families,Welcome to Healthy Me, Healthy We! This program brings together parents and child care providers to support healthy eating and activity habits. Messages celebrate healthy living and are repeated across fun posters, family activities, and tasty recipe ideas.

Signed by the ______________________________ FamilyPlease sign here! (All family members)

We promise to Just Try It!

Rest the TechPlay Smart Eat Smart

We Promise to...

Healthy Bodies & Healthy Minds Make Healthy People!

By getting up and moving more in fun ways that get our hearts

excited in playtime—or anytime—throughout the day.

BECAUSE Moving focuses the mind,

makes strong muscles, and helps us all grow healthy.

By fueling our bodies with healthy foods that give us the

good stuff we need, without too much sugar, salt, and fat.

BECAUSE Our bodies and minds need

healthy foods all day for work and play.

By replacing screen time (TV, phone, computer, and tablet)

with family time.

BECAUSE We can all learn and sleep

better when we reduce the time we spend

looking at screens.

Play Smart Activity UNIT 1 | healThy we FamIly GUIde Play More, Drink Smart 27

K Freeze TagYour child learned the Heartbeat Song in class today. Getting your heart beating during active play is good for your body. Try a game of freeze tag at home to get the entire family’s hearts beating faster!

Before you start, feel your heart beat and then feel it again after you are done playing this fun game. Ask your child how his/her heartbeat changed. Let your child know that it is healthy to get your heart beating fast each day. Congratulate each other for getting your hearts beating faster together!

Here’s how to play:1. One family member gets to be “It” chasing all the other

players around and trying to tag them.

2. If a player is tagged, they must freeze exactly where they are. That player remains frozen until tagged by another player to “unfreeze” them.

3. Once everyone is frozen, pick a new family member to be “It”.

Playing freeze tag is a good reminder to drink water during active play because water freezes! Get a drink of water and talk with your child about the importance of hydrating with water during and after active play.

L Pretend Outdoor Adventure

The fall is a fun time to be outside! Today your child’s class went on a nature walk where they looked for things that were special to fall. Outdoor walks are a great way to be active outside while learning about nature. Try making your own nature walk a part of your weekly routine with your child. While you're outside, play this fun imaginary game with your child!

Here’s how it works:1. Have your child take his/her favorite toy outside

on an imaginary outdoor "adventure” with you.

2. Once outside, ask your child to act out and imagine different activities that they would do on their adventure. Here are some ideas to help get you started:

✽ Climbing a mountain✽ Swimming through a river✽ Running from a bear✽ Walking through the forest✽ Picking fruit from a tree✽ Chopping down wood

Play Smart Activities

On the Web: Listen to the Heartbeat Song at HealthyWe.org!

Six Steps to Getting the Most Out of Healthy Me, Healthy We1. Commit! Get your Healthy We Promise (A) at the Kickoff event and get ready to Just Try It! Have the whole family sign this pledge to work together to play smart, eat smart, and rest the tech. Keep this promise on the refrigerator at home throughout the program to remind you of your commitment.

2. Get in the Game!The Family Guide (B) provides use- ful information and practical tips for how to reinforce healthy habits at home. It also contains all of the at-home activities.

3. Have Fun!When your child brings home an Our Turn Card (C), you will know it is time to do an activity at home! The teacher will write the letter of the activity for you to do on the card. Red cards are for "Play Smart," and green cards are for "Eat Smart" activities. Find the activity with the matching letter in your Family Guide. 4. Track Your Success!Post your Activity Tracker (D) on the fridge next to your Healthy We Promise. Then, use it to record when you complete one of the at-home activities.

At-Home Activity TrackerKeep your Healthy We Promise by doing the activities on this tracker!

1. You will know it’s time to do an activity when your child brings home an Our Turn Card.2. Look in the Healthy We Family Guide for the same letter and color as the Our Turn Card.3. Have fun doing this activity together!4. Find that activity’s letter on this Tracker and mark an X through it to show you gave it a try.5. Be sure to sign the Healthy We Promise to pledge to say you tried at least one activity per week!

Play More,Drink Smart

Please sign below!

OurTurn!UNIT 1

Play Smart

J

K

L

M

N

O

P

I

Eat Smart

B

C

D

E

F

G

H

A

We Tried It!

5. Visit the Web PortalLog on to HealthyWe.org for great extras. Listen to the Healthy Me, Healthy We Song, see the classroom activities, get more help with at-home activities, and find more recipes.

6. Celebrate! At the end of the program, return to the center to celebrate all that your family and center has accomplished!

K

C

A

B

D

When you see this icon in the Family Guide, go to HealthyWe.org to find more resources!

contents

PlayMore,Drink Smart

Welcome to Healthy Me, Healthy We

From the Expert 02 Advice and Q&A with Dr. Fitbodi

A Guide to 04 Play More, Drink Smart

Enjoy Active Play Every Day 06 Why and how to find time

to move together each day

Take Out Your Active Toys 08 Discover new ways to reuse

things lying around the house

Fall Fun Outside 10 How to dress for and

enjoy cooler weather

Skip the Sugary Drinks 12 Get the scoop on sugary drinks

H-2-O is the Way to Go 14 Find out why water should

be your go-to drink

Mooove to Low-fat Milk 16 How to help your

family make the switch

Fun Family Recipes 18 Step-by-step instructions for trying healthy foods and drinks

Activity Guide 21

Risks of participating in this study are expected to be very small. However, we ask that you report any injuries or events that require a visit to the doctor that occurred as a result of your participating in the Healthy Me, Healthy We program. In case of such events, please contact Sydney Henson at 919-966-6034 or [email protected]. We ask that you please describe 1) the type and severity of injury or event, 2) how it happened, 3) in your opinion, did this injury or event happen as a result of your taking part in this study? 4) if yes, please explain 5) where were you seen for medical management? (doctor’s office, urgent care, emergency room, etc.).

2 Play More, Drink Smart UNIT 1 | healThy we FamIly GUIde

From the ExpertQ&A with Dr. Fitbodi

Q: It seems like there is never enough time for physical activity. Between working,

taking care of things around the house and getting my child home, fed, and entertained each night, the day flies by.

Recommendations suggest that adults get 150 minutes per week of moderate-to-vigorous physical activity, and children get 120 minutes of active play, including 30 minutes of very active play, each day.”

“

Hi, I’m Dr. Fitbodi. My passion for helping set children on a path of lifelong health inspired me to create this column. In it I focus on two of the most common challenges that families face regarding their health — diet and physical activity. My goal is to provide clear and simple advice that builds on the best medical science. This first unit — Play More, Drink Smart — is a chance for you and your family to take a closer look at your daily physical activity habits and beverage choices.

✱ It seems that children are always running around and parents are worn out from chasing after them. Children and parents must be plenty active, right? In reality, the average American adult gets less than 25 minutes a day of moderate-to-vigorous activity (like brisk walking or running), and the average preschool child gets less than 45 minutes a day.

Regular physical activity has a long list of health benefits — better fitness, lung health, muscle strength, and mental health. People who exercise regularly are more likely to live longer and healthier lives. To get these benefits, current recommendations suggest that adults get 150 minutes per week of moderate-to-vigorous physical activity, and children get 120 minutes of active play, including 30 minutes of very active play, each day. Children’s activity time should include some structured activity, some free play, and several opportunities to engage in more vigorous activity.

A: Time is limited, so it's important to have a plan for physical activity. To make sure you and your child

get active every day, try inserting short bouts throughout your daily routine. Use the 20 minutes right after dinner for a ride and stride — your child rides their tricycle while you walk alongside. The bonus is that this will push you to pick up the pace to keep up with your child. Children also enjoy a family game of hide and seek, tag, hopscotch, or hot potato. Your child will benefit from being active with you because you are an important role model.

UNIT 1 | healThy we FamIly GUIde Play More, Drink Smart 3

ASK THE EXPERT

✱ Beverage choices can have a big impact on the quality of your family’s diet. The average American adult gets 11 teaspoons of added sugar every day just from what they drink. Preschool children do better, but still get 6 teaspoons a day. Fruit drinks, fruit juice, flavored milk, and soda are the biggest sources of this added, and unneeded, sugar.

In general these drinks provide extra calories, but few nutrition benefits. Milk and 100% fruit juice can be healthy beverage choices, but there are certain limits to keep in mind. Water is a great go-to for hydration.

Q: What is the best way to keep my child from nagging me for fruity drinks?

A: Controlling what you bring into your home is key to success! If you don’t have sugary drinks in the

refrigerator or pantry, then they are no longer an option. If you can avoid temptation (and ignore the nagging) to buy sugary drinks during those weekly trips to the grocery store, then you make it much easier to make healthy beverage choices every day.

For adults, Dietary Guidelines recommend…

✽ 12 cups of fluid per day✽ At least half should come

from water

For preschool children, the American Academy of Pediatrics recommends...

✽ 2 – 2½ cups of unflavored, fat-free or skim milk

✽ No more than ½ – ¾ cup of 100% fruit juice

✽ Water providing the rest ✽ 7 cups of fluid per day

Fruit drinks, fruit juice, flavored milk, and soda are the biggest sources of this added, and unneeded, sugar.”“


Enjoy Active Play Every Day

True or False: Physical activity improves mental health.Answer: True. Physical activity causes our body to release chemical messengers. These help boost mood, defend against stress, and reduce depression. Studies with children have shown that creative play like music, dance, and drama improves their confidence and self-esteem. Both of these are linked to mental well-being.

True or False: Physical activity helps children learn better.Answer: True. Physical activity has been linked with better learning. Even short periods of activity wake up the parts of the brain involved in information processing, memory, awareness, and the way children think of themselves. Activity breaks help children relax and pay attention, so they are more ready to learn.

True or False: Physical activity helps children develop social skills.Answer: True. Active play is a time for children to learn important social skills. In more structured activities and games, they learn about how to play with others. During free play, they learn to share toys, take turns, and invent games they can play out together. This practice encourages children to play cooperatively and use creativity. On the playground, they learn to manage conflicts they may have with other children. These social skills help children develop and maintain good friendships.

Many people know that physical activity is an important part of being fit. However, being active regularly can bring many more benefits for both you and your child. Test your knowledge below.

How much physical activity do adults and children need ?

✽ Adults need 150 minutes per week of moderate- to-vigorous physical activity.

✽ Children need 120 minutes per day of physical activity, including 30 minutes of very active play.

Circle all correct answers: Regular physical activity can reduce your risk for which of the following diseases?

✱ Cancer

✱ Type 2 diabetes

✱ Heart attack

✱ Heart disease

✱ High blood pressure

✱ High cholesterol

✱ Weak and brittle bones

Answer: All of the above. Physical activity has been shown to reduce the risk of many chronic diseases, like the ones listed above. Making good habits early sets children on a path of healthy living.


Take Out Your Active ToysChildren get more physical activity when they have toys that inspire active play. Simple toys like balls, beanbags, ribbons, and cones help children improve motor skills like throwing, catching, jumping, and running around obstacles. Active toys don’t have to be fancy or expensive. In fact, simple homemade toys encourage children to be creative and use their imaginations, while promoting activity.

How To Create an Active Home

✱ Have a variety of active toys that your child can play with and make sure they are easy for your child to get to.

✱ Identify open space where your child is allowed to use these active toys. Be sure to find space both inside and outside.

✱ Prompt your child to use his or her active toys .

✱ If your child seems bored, suggest new activities and games he or she can try. See the activities starting on page 26 for fun games to play with your active toys.

Active ToysHow They Help Your Child Develop Motor Skills

With this active toy

Your 3-year-old can practice...

Your 4-year-old can practice...

Ball or beanbag

✱ Catching/trapping a rolling ball using their arms and body

✱ Throwing a ball overhand or underhand

✱ Kicking a ball forward while stepping toward it

✱ Catching a ball using both hands

✱ Throwing a ball at a target 5-10 feet away

✱ Dribbling a ball

✱ Kicking a ball forward while running toward it

Rope or string (or even masking tape!)

✱ Walking forward on a line of masking tape while watching feet

✱ Running back and forth between two ropes

✱ Jumping over a rope, turning around, and jumping back over it

✱ Walking forward and backward on line of masking tape

✱ Jumping forward and backward over a rope and landing with both feet together

✱ Hopping over a rope alternating from one foot to the other foot

Ribbons or scarves

✱ Standing on both feet, raising and lowering arms at the same time, and holding a ribbon in each hand

✱ Walking or running with a ribbon

✱ Standing on one foot for 5 seconds , raising and lowering arms, and holding a ribbon in each hand

✱ Skipping with a ribbon

✱ Twirling around, raising and lowering arms, and holding a ribbon in each hand


When it’s cooling off and the leaves are changing, Fall is the perfect time to get outside!

Outside play inspires active learning. Watching children in free play outdoors, it is easy to see their excitement and joy. Children to have a natural sense of wonder and curiosity about the world around them. Being outside helps children learn about their local environment and gain respect for the living things around them. They can observe how an insect moves or experiment with the soil. Using their senses to explore the natural environment gives kids important sensory and mental stimulation.

The outdoors is a natural playground.Children are more active when they are outdoors! The larger the space, the more active they can be. And, playing outside

is a fun way for children to be active. Building this love for activity early in life helps children grow up to be active adults!

Getting active outdoors is healthy for kids.The health benefits of the outdoors go beyond exercise. The sun helps their skin produce vitamin D — an important vitamin for strong and healthy bones. Remember to apply sunscreen if your child will be out more than 10–15 minutes.

Fall Fun Outside

Get Dirty!Why Getting Dirty Outside is Good for Your Kids

➊ Healthy Bodies. It's easy to go overboard with sanitizing ourselves and our homes. But, there are benefits to digging in the dirt! Children who play in the soil get exposed to tiny organisms that are helpful to us. They help keep our skin and heart healthy, and immune system and digestion working well. Missing out on dirt and its microorganisms can put children at greater risk for allergies and asthma.

➋��Healthy Minds. Getting their hands in the dirt through play puts children in a better mood and reduces feelings of anxiety. This seems to work by giving signals to the brain to release serotonin, a chemical related to good mood. A little dirt play also helps kids learn better during the rest of the day!

➌��They Love It! Once children know that it is okay for them to get dirty, they are happy to play in the mud. Kids can come up with some creative ideas. They may try making mud sculptures, drawing in the mud, or making prints with their filthy hands!

Getting up close with the germs in the natural environment can train

children's bodies to fend off illness and make us happy, all while having fun!


Skip the Sugary DrinksSugary drinks are the largest source of added sugar and the greatest source of energy in the American diet.Despite the calories, they do not fill us up or provide any nutritional benefit. Instead, they increase risk for cavities and tooth decay, weight gain, diabetes, high blood pressure, and heart disease. They also tend to take the place of healthier drinks like water and low-fat milk.

Sneaky Sugar QuizThe first step to detoxing your home of these sugary drinks is being able to see where those sugars are hiding. Use the quiz below to test your knowledge.

➊ Which of the following labels will help you avoid added sugars in drinks? (circle all that apply)

✱ ‘Made with real fruit juice’✱ ‘Natural’✱ ‘Vitamin C’

➋ What are the top two sources of added sugars for preschool-aged children?

➌ Which of the following drinks contains the most sugar per cup?

✱ 100% Juice✱ Fruit-flavored drinks and soda✱ Regular soda✱ Sports drinks✱ Chocolate milk✱ Sweet tea✱ Vitamin waters

Detox Your HomeSugary drinks are everywhere. They are part of the toxic food environment that we live in. But when it comes to your home, you can take control. Here are some tips for creating a home that makes it easier to avoid sugary drinks.

✱ Steer clear of the drink aisle at the grocery store. If you don’t buy the sugary drinks, then they won’t be able to tempt you or your child at home.

✱ If eliminating sugary drinks seems too extreme, then try buying less. Look for smaller containers OR decrease the variety of sugary drinks you bring home.

✱ Store sugary drinks on an upper shelf where they are not easily visible to your child, or you. As the saying goes — out of sight and out of mind. Replace sugary drinks with

water and low-fat milk.


H2O is the Wayto GoWater is your body’s drink of choice. But what makes it so great?Look good, feel good. More than half of our body weight is water. It helps move nutrients through your body, keeps your skin looking and feeling good, makes up a large part of your blood, cushions joints between bones, keeps your body temperature just right, and gets rid of waste. Be sure that you and your child refill with what you’re made of—water!

Stay hydrated, stay smart. Without enough water, it can be difficult to concentrate. Keep your child—and yourself—feeling alert, refreshed, and ready to learn by offering plain water throughout the day.

Don't wait to get thirsty! Thirst is one of the last warning signs that you may be getting dehydrated. These tips help you make sure that water is always available and you are providing reminders to drink up.

✱ Serve water with meals and snacks

✱ Keep a pitcher of water on the counter between meals and snacks as a visual reminder

✱ Refresh the water pitcher after every meal and snack, or whenever it gets empty

✱ Remind everyone to fill up with water before and after active play or exercise

✱ During play or exercise, schedule family ‘refill’ breaks—use a kitchen or phone timer to remind you

✱ Have a special cup (with lid) or bottle for each family member and encourage them to take it wherever they go

✱ Don’t leave it empty—always refill

✱ Have a stepstool beside the kitchen or bathroom sink so that your child always has easy access to water

✱ Show your child how much you enjoy drinking water: "Wow, this water is so refreshing!"

Eat Your Water Too!Just like our bodies, fruit and veggies are made of mostly water. Eating fruits and veggies helps us stay hydrated.

How much water do we need each day?Children need 2–4 cups of waterAdults need at least 6 cups of water

Sports Drinks vs. WaterYoung children don't need sport drinks for rehydration. Unless you are exercising really hard for longer than 60 minutes, water is all your body needs. Bring water along for activities and plan breaks every 20 minutes or sooner if you need them. Remember, if it is hot and humid, your body will need more water, so plan for more frequent and longer breaks.

Take the money you would have spent on sports drinks and instead buy and freeze fruit for a cool, yummy post-play snack.


Mooove to Low-fat MilkWhole milk is important until the age of 2. It provides fats that infants need for brain development. But as children begin eating a wider variety of foods, they get fat from other sources. Create a healthier eating plan by switching to low-fat milk. It provides all the same key nutrients for the body as whole milk without the extra fat.

✱ Vitamin A is important for good vision, a healthy immune system, and normal growth and development.

✱ Vitamin D, calcium, and phosphorus are important for strong bones and teeth.

✱ Potassium is important for muscle contractions and healthy blood pressure.

✱ Protein builds, maintains, and controls tissues in the body.

What is different about low-fat milk?

1 cup serving

Total Fat (grams)

% Vitamin D

% Calcium

Protein (grams)

Sugars (grams)

Fat-free milk 0 30% 25% 8 121% milk 2 30% 25% 8 122% milk 5 30% 25% 8 12

2% flavored milk

5 30% 25% 8 24

Whole milk 8 30% 25% 8 12

✱ Replacing whole milk with low-fat milk will provide the same nutrients without the extra fat.

2 – 2⅟₂ cups per day

3 cups per day

ADULTS NEED

CHILDREN NEED

OFFER MILK THAT IS:

Skim1%

Fat-free

✱ The average preschool-aged child drinks just under 2 cups of milk a day while the average adult drinks less than 1.

✱ Help your family meet recommendations by offering low-fat milk or dairy at meals and snacks.


Fun Family RecipesCheck out these healthy recipes that will help you and your family fuel up with healthy foods and drinks.

Green SmoothiesSmoothies are a great way to get fruit, veggies, and low-fat dairy. Rest assured the greens will complement the taste of the sweet fruit. If the drink wasn’t green, you wouldn’t even know they were in there!

What you need:

2 Cups of Fresh or Frozen Fruit

BananaBerriesMango

Pineapple

PeachPearGrapesAvocado

2 Cups of Low-fat Milk or YogurtSkim Milk1% MilkFat-free yogurtLow-fat yogurt

2 Cups of Leafy Greens

SpinachSwiss Chard

Bok Choy

CollardsKale

✱ Add leafy greens and dairy to blender. Blend until smooth.

✱ Add fruit then blend again until smooth.

✱ If you want a slushy smoothie, add ice cubes. This makes about 4 cups of smoothie. Enjoy ½ cup as a snack or 1 cup as part of a meal.

Children can: choose their fruit, liquid, and greens; push the start button

+ +


Quick & Easy Vegetable Soup Cozy up with a bowl of this tasty homemade vegetable soup. Save prep time by using your favorite frozen veggies! If you like, spice it up with your favorite herbs or seasonings.

Prep time: 15 minutesCook time: 30 minutesServings: 6What you need:3 ½ cups (28 ounces) low-sodium chicken broth1 cup water1 large potato, diced2 carrots, sliced2 stalks celery, diced1 (14.5-ounce) can diced tomatoes1 bag frozen mixed vegetables

Salt and pepper to taste

Step-by-Step

✱ In a large stock pot, combine broth, water, potatoes, carrots, celery, undrained canned tomatoes, and frozen vegetables. Season with salt and pepper.

✱ Bring to a boil and simmer for 30 minutes or until all vegetables are tender.

Children can: Choose vegetables to add to soup, pour ingredients into the pot.Adapted from AllRecipes.com

Pumpkin Soup As the weather cools, we may not feel as thirsty. Warm up and refill with this simple, savory soup.

Prep time: 5 minutes or lessCook time: 15 minutesServings: 8 What you need:¾ cup water, divided1 small onion, chopped1 can (15 ounces) pumpkin puree2 cups vegetable broth½ teaspoon ground cinnamon¼ teaspoon ground nutmeg1 cup fat-free milk1/8 teaspoon black pepper, optional1 green onion top, chopped, optional

Step-by-Step

✱ In a large saucepan, heat ¼ cup water over medium heat.

✱ Add onion and cook until tender, about 3 minutes. Don't let the onion dry out.

✱ Add the rest of the water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil on high heat, then lower the temperature and cover the pot. Keep a slow boil for 5 minutes.

✱ Stir in the milk and cook until hot. Don't boil.

✱ Serve immediately. Add black pepper and green onions for extra flavor.

This makes about 4 cups. Enjoy ½ ‒ 1 cup as part of a meal or snack for an easy way to get more low-fat dairy and vegetables. Children can: Add ingredients to pot, stir in milk, top with green onions.Adapted from Mayoclinic.org


Eat Smart Activities

A Drink SearchToday, your child learned about drinks using the stoplight idea. "Red-light drinks" are ones that children are taught to “stop, think, and ask an adult” before drinking.

Red-light drinks include: ✽ 100% fruit juice ✽ Soda ✽ Fruit punch✽ Other sugary drinks

These drinks can add extra, unneeded calories and sugar, so it's best to avoid or limit them (½ cup of 100% fruit juice per day).

"Green-light drinks" are “go” drinks that are healthy for our bodies to drink every day.

Green-light drinks include: ✽ Water ✽ Low-fat (1%) milk✽ Non-fat (skim) milk

Use your child’s new stoplight knowledge to decide whether the drinks in your kitchen are green-light or red-light drinks. Pull out any drinks you have in the refrigerator or pantry. Talk with your child about why each drink is a green-light or red-light drink. Decide how many of each you would like to keep around the house.

C Reach for Water ReminderToday in your child’s classroom, they read about Potter the Otter who loves to reach for water when he is thirsty. Water is good for our bodies and children don’t need sugary drinks. To encourage your child to drink plenty of water, make a daily reminder with this fun art project!

With your child, come up with a catch phrase like “Don’t forget to drink your water today!” and write it on a piece of paper. Then, your child can have fun decorating it. Hang it on the refrigerator or another place where you and your child can see it every day! Praise your child when you see him or her drinking water.

B My Special Water CupIn class, your child heard the story, Potter the Otter Loves Water. Potter reminded children that water is the best beverage to quench their thirst and they don’t need sugary drinks like soda or juice. In this activity you can give your child something he/she knows he/she can always fill up with water to drink. Grab some supplies and help your child decorate a special water cup.

Here’s what you’ll need:✽ A special cup or reusable water bottle✽ A piece of paper✽ Art supplies

Help your child pick out a cup or reusable water bottle that will be their special cup just for water. Your child can drink from this special cup whenever thirsty or in need of a drink of water. You can also talk to your child about making a plan to drink water. Figure out a way to make sure water is within easy reach. Is there a stool to reach the sink? Can your child reach the water dispenser in the refrigerator? Can water be left out in a small covered pitcher for the child to pour?

On the Web: You can read Potter the Otter Loves Water on HealthyWe.org!



D How Much Sugar Are You Drinking?

In class, your child learned about what sugary drinks do to teeth and the importance of brushing teeth. It’s important for the whole family to skip sugary drinks because too much sugar is not good for our bodies. The American Heart Association recommends that children consume no more than 4 teaspoons of added sugars a day. For parents, it’s less than 6 teaspoons for women and less than 9 teaspoons for men. Instead, drink water and low-fat or non-fat milk.

Sugar is hidden in many different drinks. Here’s an activity you can do to with your child to see how much sugar is in some common drinks. Plus, you’ll learn how to uncover how much sugar is in the drinks you typically drink.

Here’s what you’ll need:✽ A teaspoon or a child size spoon✽ Sand, white (granulated) sugar, or something else to represent sugar✽ Plastic sandwich bags✽ Marker to label bags✽ Drink information below

Drink Sugar (teaspoons)

12 oz. can of Cheerwine 1112 oz. bottle of Gatorade 58 oz. cup of fruit punch 46 oz. Capri Sun 58 oz. cup of orange juice 616 oz. small McDonalds sweet tea 9

For each of the six drinks listed, label one sandwich bag with the name of the drink. Using the teaspoon, help your child measure the amount of sugar in each drink, placing the appropriate amount in each bag. Once you have all the bags labeled and filled, talk with your child about the results. Here are some questions you could ask: What do you think about all of that sugar? What else can we drink that is better for our bodies?

Take it a step further and find how much sugar is in what you typically drink. Find these drinks in your refrigerator or pantry. To figure out how much sugar is in each drink, look at the nutrition label. It will tell you how many grams of sugar are in each serving. The rule of thumb is that every 4 grams of sugar equals 1 teaspoon. What did you find? Does what you’re drinking have a lot of sugar? Make a plan using your new knowledge about what drinks you'd like to keep around the house.



E Edible Fruit & Veggie Art

Today your child practiced counting skills while learning about fruits and vegetables. Children get many nutrients from fruits and vegetables; more than what they would get from 100% juice. So, it’s important for children to eat whole fruits and vegetables more often than drinking juice. Eating them also gives our bodies water! We know it’s sometimes hard to get kids to eat their fruits and veggies, so find a way to make it more fun! Try having your child make edible art to eat at meals or snack time.

Here’s what you’ll need:✽ A plate✽ Different kinds of fruits and vegetables✽ Camera (optional)

Cut a few different kinds of fruits and vegetables into bite size pieces. Aim for different colors and shapes to make it interesting. Ask your child to make a picture or special pattern on the plate with the fruit and vegetable pieces. Once your child is finished, have your child show you what he/she learned in school today! Ask different counting and color questions. For instance you could ask how many pieces of vegetables did you use or what colors are on your plate? Then, take a picture of the artwork, so you can remember it once it’s all gone!

After your child is finished serve the food art as a tasty snack. Or this is a good activity for your child to do while you are prepping dinner. After your child is finished, serve the artwork as part of the meal.

F Fun Flavors Water Taste Test

Today your child tried water flavored with different fruits and vegetables. Now it’s your turn! Have your child find fruits and vegetables around your kitchen that you both think would make a tasty drink.

Here’s what you’ll need:✽ Fruits and vegetables, cut into bite size pieces✽ A pitcher or cups✽ Water✽ Ice (optional)

To make the infused water, add whatever fruits or vegetables you are using to the pitcher or cup. Give them a little squeeze or squish to help the flavor get into the water. Fill the container with water, add ice if desired, and enjoy your refreshing drink with your child!

Some tips:✽ Choosing to drink this fruity water more often will help

your child get interested and drink it with you. ✽ Plan in advance and freeze some of the fruits or

vegetables you’re going to use. They’ll act like ice cubes to keep your water cool.

✽ Once you’re finished with your drink, eat the fruits or veggies as a yummy snack.

✽ Having a party? No need to serve sugary drinks, just make a few pitchers of different fruit or vegetable infused water.

✽ Here are some ideas to keep flavors interesting:

Cucumber and melon (cantaloupe, watermelon, honeydew)

Strawberries and kiwi

Slices of apple

Grapes

Slices of citrus fruit like lemons, limes or oranges

Mint

Find more examples on page 15.


K Freeze TagYour child learned the Heartbeat Song in class today. Getting your heart beating during active play is good for your body. Try a game of freeze tag at home to get the entire family’s hearts beating faster!

Before you start, feel your heart beat and then feel it again after you are done playing this fun game. Ask your child how his/her heartbeat changed. Let your child know that it is healthy to get your heart beating fast each day. Congratulate each other for getting your hearts beating faster together!

Here’s how to play:1. One family member gets to be “It” chasing all the other

players around and trying to tag them.

2. If a player is tagged, they must freeze exactly where they are. That player remains frozen until tagged by another player to “unfreeze” them.

3. Once everyone is frozen, pick a new family member to be “It”.

Playing freeze tag is a good reminder to drink water during active play because water freezes! Get a drink of water and talk with your child about the importance of hydrating with water during and after active play.

L Pretend Outdoor Adventure

The fall is a fun time to be outside! Today your child’s class went on a nature walk where they looked for things that were special to fall. Outdoor walks are a great way to be active outside while learning about nature. Try making your own nature walk a part of your weekly routine with your child. While you're outside, play this fun imaginary game with your child!

Here’s how it works:1. Have your child take his/her favorite toy outside

on an imaginary outdoor "adventure” with you.

2. Once outside, ask your child to act out and imagine different activities that they would do on their adventure. Here are some ideas to help get you started:

✽ Climbing a mountain✽ Swimming through a river✽ Running from a bear✽ Walking through the forest✽ Picking fruit from a tree✽ Chopping down wood


On the Web: Listen to the Heartbeat Song at HealthyWe.org!


N Bean Bag Target Practice

Today in class your child played Bean Bag Bocce, which was based on the game, Bocce. In this game, whoever gets their ball closest to the target wins. Instead of balls, your child used beanbags. Now you can try a similar game at home with the entire family. If you don’t have beanbags, don’t let it stop you! It's easy and cheap to make your own at home following the instructions on page 9.

The goal of this game is to get your beanbag closest to the target.

Here’s how to play:1. Find an item to act as a target. It can be a cup, plate,

piece of colorful paper or anything else that you think will work.

2. Then, give each family member 2–3 beanbags.

3. Take turns throwing the beanbags, trying to get as close to the target as possible. Whoever’s beanbag is closest to the target wins!

Variation: Try playing a game of beanbag bingo. Make a 3x3 grid using sidewalk chalk or masking tape. Or you can use pieces of paper or paper plates. Each person takes turn throwing their beanbags and the first one to fill up a row wins.

M Outdoor Scavenger Hunt

Today your child participated in an outside fall scavenger hunt. Children noted any time they saw something related to fall like colored leaves or something from the outdoors, such as birds. Here’s a scavenger hunt game to encourage your child to play outside in the fall at home.

Here’s how it works:1. Encourage your child take his/her favorite toy on a

scavenger hunt outside the house.

2. Find a bag for collection (can be a zip lock or small grocery bag).

3. Create a list of items your child can see and/or collect while on an adventure with their favorite toy. Some examples of different items are:

✽ Rocks or stones✽ Plants or flowers✽ Different color leaves✽ A bird✽ A tree✽ An animal or insect✽ Fall-related decorations like pumpkins, corn, or hay



O Musical MovementsToday in school your child played a game similar to musical chairs. They moved around and when the music stopped they had to find a spot to stand on. Get the family together to play a similar musical game at home and try different movements!

Here’s how to play:1. One family member gets to be the “Family DJ” and is in

charge of the music. Play your family's favorite CD or playlist.

2. While the music is playing, the Family DJ calls out an action for everyone to do. Be creative with your actions! Here are some action ideas to help you get started:

✽ Jumping jacks or jumping up and down✽ Running in place✽ Waving your arms✽ Act like an animal (flap your arms like a bird)✽ Kick your legs✽ Spinning around

3. Then, the Family DJ will stop the music whenever he/she wants. Once the music stops, everyone must sit down as fast as they can. And then keep going with different movements!

At the end of the song, switch the Family DJ so everyone can have a turn.

P Healthy Me, Healthy We Sing Along

Today your child learned the Healthy Me, Healthy We song and dance moves. Now it’s your turn to start learning the song.

Read the lyrics to the 1st verse of the song. Sing the song together. Ask your child to show you the dance moves that go along with the song cut a rug together!


CHORUSHealthy Me Healthy WeChoosing more foods that are good for meAt school and at home with familyHealthy Me Healthy WeGetting up to use our energyGrowing strong together, you and me!

Verse 1What should we do? Get out and play!Active play every single dayLess sugary drinks — more H2O!H2O is water you know So we feel our best, each and every day

On the Web: Listen to the song and see a video of the dance moves at HealthyWe.org!

unit 1 family guide

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