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1
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Fun, Fly & Fit
Please use the buttons or links on the right to navigate through
the book.
Fun, Fly & Fit is a program created by United Way of the
National Capital Area. Fun, Fly & Fit is a six-week fitness
program available to young people in various venues which include
schools, community centers and churches. The campaign encourages
kids to be fit in a way that is enjoyable and rewarding.
Welcome to the online version of
No part of this publication may be produced, stored in a
retrieval system, or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording, or otherwise,
without written permission of United Way of the National Capital
Area.
Text copyright © 2010 by United Way of the National Capital
AreaIllustrations copyright © 2010 by United Way of the National
Capital Area
All Rights Reserved
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2
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Fun, Fly & FitWritten by Zaccai Free
Illustrated by Vidya VasudevanEdited by Catherine Chu &
Robyn Ringgold
Fun, Fly & Fit is a program created by United Way of the
National Capital Area.
Contents of this book were written, illustrated and designed by
Solar Publishing LLC
www.solarpub.com
Nutritional information provided by Nourish Our Kids,
Inc.™www.nourishourkids.com
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3
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
1Get Fun, Fly & Fit
The A.M. Davis Learning Academy is an afterschool program
located in the Garvey Center. Students from all over come to Davis
Academy after school. Students get to learn new stuff while having
fun and the teachers are the best. Mrs. Poole is everyone’s
favorite. That’s because she always dresses up when she teaches a
new lesson. Plus, she takes her students on the best field
trips! When the children walked into the classroom Mrs. Poole
was wearing a sweatsuit, a headband, wrist bands and sneakers.
“Mrs. Poole, why do you have on that sweatsuit and wrist bands?”
asked Jaylen as the other children snickered and smiled. The
children took their seats.
“We’re starting a new project that will last for six weeks,”
said Mrs. Poole as she jogged in place. “Before I tell you more
about it, let’s do a little warm-up to get your blood flowing and
your minds
ready to continue learning.”
“Okay, everybody, stand up!” Mrs. Poole called out. “Kayla,
please turn on the music.” Chairs scraped the floor as the children
stood. The class began to sway to the beat, and Mrs. Poole’s
instructions started as she began to march in place.
“Okay, let’s march in place. Let’s reach to the sky. Let’s touch
our toes. To the sky, to our toes. Okay, let’s sing along while we
move.” Mrs. Poole began in a singing tone, “Head, shoulders, knees,
and toes, hands up. Head, shoulders, knees, and toes, hands up.
Eyes and ears and mouth and nose, head, shoulders, knees and toes,
hands up. Okay, relax.”
Several of the students were huffing and puffing, others were
leaning against their desks.
“How are you feeling?” asked Mrs. Poole, still moving.
Answers came from all across the room.
“I’m tired,” said Maria. “I’m hot,” replied Kayla while using
her hand to fan herself. “I feel my heart beating real fast, Mrs.
Poole,” answered Kate.Mrs. Poole walked back and forth in front of
the class. She
looked each student in the eye as she spoke. “Exercise increases
your heart rate and your oxygen intake. Sometimes we may get tired
from exercising, but the more we do it the stronger we become.
Soon,
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4
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
instead of getting tired, we’ll have more energy from
exercising.” “Okay, everybody have a seat. We’re going to
start a project
called Fun, Fly & Fit to increase our health and wellness.
What does it mean to be fit?”
“It means you can fit your clothes,” said Jordan.“Being fit is a
way of saying a person eats well — lots of
fruits and vegetables, gets plenty of exercise and maintains a
healthy weight. When you’re fit, you feel good on the inside and
outside — you feel fly!” explained Mrs. Poole.
“You mean we gonna be exercising like that every day?” asked
Maria.
“I’m not supposed to do too much exercise cause of my asthma,”
said Micah. “I thought we were supposed to do exercise in P.E.,”
Sam suggested. “Well, during Fun, Fly & Fit we’ll learn about
nutrition, exercise and ways to keep our bodies healthy and our
minds strong. Are you all ready for a challenge?” “Yes!” came the
answer from the eager students. “The challenge is to stay fit, eat
healthy and create fun exercises that other people, young and old,
can do.” A few hands went up. “I know you have some questions, but
hold on while I give a little more information. I may just answer
your questions. Each day we’ll learn some facts about food and
nutrition. We’ll come up with some creative exercises and play a
game or two. We’ll also divide into teams and each team will have
to create a fun game and the winning game will be played at
Community Day,” explained Mrs. Poole. “Lastly, we’ll even have a
guest speaker and go on a field trip!” “Yeah!” Everyone cheered.
“We should go to the motocross races,” Micah called out. “I think
we should go to the zoo,” said Ali. “If we’re learning about food
we should go to the grocery store,” Kayla suggested. “That’s where
the food comes from.” “Actually, Kayla, food is grown on farms.
Fruits, vegetables
and meats all come from farms.” Mrs. Poole made sure the class
had the correct information. “Will we be able to visit a farm?”
Jaylen asked. “The farms in our area are pretty far away, so we are
going to the Farmer’s Market instead.” “Is that like a grocery
store?” Micah wanted to know. “It’s similar, except the farmers
bring their food directly from the farm to sell to people. The
grocery store often gets its food from a wholesale market where you
can buy large amounts of food at reduced cost. The wholesaler
usually gets their food from the farmer.” Kayla interjected, “My
dad grows tomatoes and sprouts beans at home.” “That’s great. Maybe
we can grow something in our classroom too. How many of you have
ever eaten bean sprouts?” Kayla’s hand went up. “Hmmm... as part of
the Fun, Fly & Fit program we’ll also explore some different
foods. So get those taste buds ready and dust off those muscles for
our food, fitness and fun adventures!” As parents began to arrive,
the class wondered how much fun could you really have with food and
fitness.
Keys to Being Fit: 1. Eat a variety of foods — especially fruits
& vegetables2. Drink plenty of water and other healthy
beverages3. Listen to your body — stop eating when you’re full4.
Limit TV and video game time5. Be active6. Get plenty of rest each
night7. Think positive thoughts & laugh often!
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5
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
The next afternoon Mrs. Poole was dressed in another sweatsuit.
This time a lime green one with a dumbbell hat to match! As the
children started entering the classroom, they smiled and snickered.
“Mrs. Poole! What are those things sticking out the sides of your
hat? asked Maria. “They’re dumbbells, which are weights used for
exercising!” answered Mrs. Poole. “Today we have a very special
visitor who uses dumbbells. This person works with P. Diddy, Mary
J. Blige and...” Mrs. Poole’s introduction was interrupted. “Who is
it?” “Is he a rapper?” “Mr. Mark Jenkins is a fitness expert
and personal trainer. Let’s give a Davis Academy welcome to Mr.
Jenkins!” The class erupted in applause with a few students
whistling loudly to add to the effect. In walked Mark Jenkins with
a huge smile on his face. “Good afternoon everyone,” Mr. Jenkins
said, still smiling. “How are you feeling today?” “Fine!” the
students responded in one voice. “I’m feeling great!” Mr. Jenkins’
eyes sparkled as he spoke. “You want to know why?” “Yes,” the
students called out. “I feel great because this morning I ran
six miles in 48 minutes. That’s like running from here to the White
House.” “Oohhs” and “ahhs” filled the classroom. Some of the
students who had not been paying attention now sat on the edge of
their seats to hear more.
2Celebrity Trainer!
“I broke a barrier and set a new record for myself. So
I’m feeling really happy.” Mr. Jenkins’ broad smile created smiles
all around the room. “When we set goals and work hard, we can be
successful. How many of you would like to be successful?” All
of the students raised their hands. “Well success starts with
the basics: eating healthy, exercising, and learning to be your
best.” The students were totally focused on the fitness expert.
“Did you know that people who work out earn 50% more money?”
“You mean if I work out I’m gonna get rich?” asked Micah. “If
you work hard in school and apply yourself you may become rich, but
it requires discipline and focus to be successful. Why do you think
people who work out tend to make more money?” “Cause they
don’t get sick.” “I think people who work out can concentrate
longer.” “They are disciplined so they don’t give up.” “These
are all great answers. One more key is that working out helps
reduce stress,” said Mr. Jenkins. “My mom says she’s stressed a
lot,” Sam offered. “Everyone experiences stress, some more than
others. When you have a test coming up and you know you have to
perform well on it, do you get a little nervous?” Heads
nodded around the room. “That’s stress. When we exercise we release
stress through breathing, increasing the heart rate and perspiring
or sweating. Mrs. Poole told me you have some big tests coming up
so I thought I’d come by to do some exercises with you. It’s always
good to warm up before exercise. So I’ll warm up by testing my
strength. Who would like to arm wrestle?” The students turned their
heads right and left. No one would challenge him. His arms were as
thick as baseball bats. He was all muscle. Oliver, the biggest,
strongest boy at Davis Academy raised his hand. Even though he was
only a fourth grader, he was stronger than all the fifth graders
combined.
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6
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
The class grew really quiet until Micah yelled out, “Yeah
Oliver, go get ‘em!” All of Oliver’s classmates began to cheer him
on. Oliver walked to the desk and sat opposite Mr. Jenkins. “You
look like a strong guy,” said Mr. Jenkins as he looked at Oliver’s
biceps. Oliver put his elbow on the desk and so did Mr. Jenkins.
They began. Oliver pushed and pulled. He even cheated and used two
hands. He couldn’t get Mr. Jenkins’ arm to budge. Mr. Jenkins
slowly pushed Oliver’s hand to the desk and smiled. “Good try,
Oliver. You’re a good sport!” “Okay, who wants to go for a ride?
asked Mr. Jenkins. Jaylen raised his hand. “Okay, come up here,”
said Mr. Jenkins motioning to Jaylen. “Grab my arm with both
hands.” As Jaylen gripped Mr. Jenkins’ arms he slowly began to rise
off the ground. The fitness expert raised his arm all the way up
and Jaylen was holding on for dear life. “Please put me down,”
Jaylen’s voice shook with fear. “Okay Jaylen, don’t worry, as long
as you can hold on, I can hold you up.” Jaylen relaxed and Mr.
Jenkins slowly lowered him to the ground.
“See, being fit can be fun and allow you to do things you never
imagined.” Mr. Jenkins hung his jacket on the back of a chair and
began to walk around the room. “Believe it or not, I sat in a
classroom just like this when I was your age. I had no idea that I
would travel all over the world working with the biggest names in
entertainment. I wasn’t always fit. But with discipline, focus and
commitment, anything is possible. I was working at the post office
and one day someone saw me working out at the gym after work. They
later asked me to train the singer Brandy. This was the beginning
of my career training entertainers. Now I get to hang out with the
all-stars of Davis Academy!” “No matter what your body type is you
can still be fit, strong and healthy. P. Diddy was not born a
marathon runner. But because he was focused and determined, in
eight weeks I helped prepare him for the New York City Marathon.”
“Wow, a marathon is a long race,” offered Sam. “Yes, a marathon is
26 miles and 385 yards to be exact.” “Who would want to run that
far” declared Maria “when you can just drive or take a bus?”
“Sometimes it’s good to challenge ourselves. That’s the way to grow
strong. We can challenge ourselves to read and study so we can
increase our knowledge. We can also challenge our bodies so we can
gain physical strength and endurance.” “I’m sure it takes endurance
to run a marathon,” added Mrs. Poole. She had always dreamed of
being a triathlete.
Fun Fact: The marathon was one of the original modern Olympic
events in 1896, though the distance did not become standardized
until 1921. More than 800 major marathons are contested through-out
the world each year, with the vast majority of competitors being
recreational athletes. Larger marathons can have tens of thousands
of participants.
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7
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
“Anything we want to do in life requires endurance.” Mr. Jenkins
gave Mrs. Poole a signal and the music began to fill the classroom
again. “I see that many of you like to dance. I do too. Today we’re
going to dance from hoop to hoop.” He waved his hand toward the
hoops arranged in a circle around the class. “You can move from
hoop to hoop as you like and then when the music stops...” The
class was silent. “You pick up the exercise card in your hoop and
read what it says.” “Maria, can you read what the card in the hoop
closest to you says?” “Ten jumping jacks.” “So Maria you’ll do ten
jumping jacks.” Maria started to jump and count... “One.” “You
don’t have to start now Maria, we’re still demonstrating,
but thanks for jumping right in.” Mr. Jenkins laughed at his
pun. “Now when the music starts again, continue dancing from hoop
to hoop until the music stops and you begin the fitness routine.
This is called a circuit. Each hoop is one stop. Let’s do our best
to make it around the entire circuit by not missing any
hoops.” They began to giggle with delight as they danced from
hoop to hoop. Everybody was showing off their best moves. When the
music stopped they found the nearest hoop and followed the
instructions on the card. Some were doing push-ups, others were
running in place, doing mountain climbers and all types of fun
exercises. Soon the whole class was laughing and smiling. The music
started fading and the students stopped once the music ended.
“Okay, everyone, let’s thank Mr. Mark Jenkins.” “Thank you, Mr.
Jenkins!” “Are you coming back?” Jaylen asked. “Of course! I have
to come back to visit the hoop circuit fitness champs. I’ll be back
soon, but until then make sure you drink lots of water and stay fit
by having fun.” The students filed out of the classroom. “Why did
Mr. Jenkins tell us to drink lots of water?” Sam wondered. “I don’t
really know,” said Kate “but I’m having the cola leftover from my
lunch. I’ll need energy to finish my homework.”
Fun Fact: If you make smoothies at home with fresh fruit such as
bananas and strawberries, plain yogurt and low-fat milk, it will be
a healthy source of calcium and protein.
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8
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
“Mrs. Poole, you look like a banana!” said Jaylen. Mrs. Poole
smiled. “Okay, class, this is the week we go bananas!” Mrs. Poole
stood at the front of the class in a yellow jump suit. “Can anybody
tell me where bananas grow?” A few hands went up. “Micah?”
“Bananas grow on monkeys.” The entire class laughed. “Uhh, I mean
trees.” The class continued to laugh. “Y’all know what I meant,”
Micah smiled sheepishly. “Ohhh, Mrs. Poole, Mrs. Poole,”
Maria called waving her arms frantically. “Yes, Maria, seems
like you have something to add.” “Yes, Mrs. Poole, bananas
grow in the tropics. Once when my family went to visit my
grandparents in Ecuador, they had bananas growing in their yard.
They were smaller than the ones we buy at Superfoods, and some of
them were red.” “That’s wonderful Maria. Here’s a fun fact.
Bananas don’t actually grow on trees. The banana plant is actually
the world’s largest herb. It even has a red flower.” Mrs. Poole
held up a poster of a banana flower. “Oohs” and “wows” filled the
class. “I have a poster for us to hang. Who wants to help?” Hands
went up around the class. “Okay, Sam and Micah come up.” As they
reached the front of the class Mrs. Poole pulled out a huge
life-size poster of a banana plant. It had to be seven feet tall.
“Hmm, this is a big poster! I’m gonna need some more help.”
Before she could say any more, Maria and Carmen rushed to the
3Go Bananas!
front. “Okay, be careful, “warned Mrs. Poole as the boys stood
on chairs holding the poster up. The class directed them with loud
and conflicting directions. “No, your end is too high Micah.”
“Okay, Sam, bring your side down a little.” When they
finally got it perfect, Maria and Carmen passed tape up to the boys
while they secured the sides and bottom. When they were done, one
section of the wall looked like a tropical paradise. Pictures of
macaws, hummingbirds and waterfalls were on the wall from earlier
lessons on the tropics.
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9
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
“Great job everyone. Wild bananas are native to Southeast
Asia. These wild bananas have seeds. Bananas were first cultivated
more than 7,000 years ago in what we know as New Guinea. This
nutritious and delicious fruit was domesticated and cultivated in
Southeast Asia and Africa, where the variety of banana we all know
and love was born.” Mrs. Poole used a laser pointer to draw the
students’ attention to the map. “These fruits traveled along with
traders and explorers. The sailors spread banana plants all over
the world. Now we can find bananas wherever the climate is right
for them to thrive. Bananas are a good source of vitamin B6,
potassium and vitamin C. Does anyone have any ideas about how we
can enjoy bananas other than just peeling and eating them?”
“You can have a banana split?” Maria said with hesitation.
“My mom and I make banana nut muffins,” Kayla chirped in. “For a
snack after skating I usually eat a banana and peanut butter
sandwich,” Kate answered. “Bananas are great in smoothies,”
Mrs. Poole continued. “This week see if you can make this recipe.
Start with these ingredients: one banana, three strawberries and
milk. You can use rice, almond or any kind of organic milk. You
don’t need a sweetener because blended bananas are naturally sweet.
Put all of the ingredients in a blender and turn it on for 45
seconds to one minute until everything blends together.” “Mrs.
Poole, we don’t have a blender,” Jaylen said. “If you don’t have a
blender at home, try adding bananas to other foods. You can slice
bananas into your cereal or even onto your bread. Potassium is a
mineral found in bananas. It’s what the body needs to regulate
water and we will discuss how important water is later.” “Try
out some banana recipes and remember to exercise. Also, Community
Day is coming up so make sure you’re thinking of your fitness game.
And don’t forget, wear comfortable clothes and shoes tomorrow for
our field trip.”
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10
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
4Veggie Mania
Mrs. Poole was dressed in blue coveralls, a pink shirt and a
wide straw hat on her head. “Mrs. Poole, I brought my own bag.”
Kayla held up a net shopping bag. “That’s great. While we’re at the
Farmer’s Market we will be special investigators for colorful
foods. As we walk through the market, look for all the different
colors of fruits and vegetables. Let’s line up by the door and get
ready for the trip.” The bus was waiting in the parking lot. They
all boarded and were off to the market. “I see tents!” called Micah
from the front of the bus. The bus pulled up to the curb. “Welcome
to Creek County Farmer’s Market” read the banner at the opening to
the plaza. One by one the students exited the bus with eyes wide
and mouths hanging open. There were so many tables filled with
colorful foods of every type. “Okay, class, let’s stick with our
buddy. Take your time walking through the market. Let’s make sure
we identify as many foods as we can.” All of the students paired up
and began to walk through the market. Maria grabbed Jordan’s hand.
“Let’s go, buddy!” “These plums are red on the inside,” Jordan
started. “... and purple on the outside,” Maria finished. They both
laughed while snacking on juicy samples. “Check out this
cauliflower,” James hoisted it over his head. “This is huge.” “How
did you get it to grow so big?” said Victoria to the farmer.
The farmer walked from behind his tables and stood right in
front of Victoria and James. “My farm is organic so I don’t use
chemical fertilizers or growth hormones. Instead, I use natural
waste, like leaf trimmings and food scraps. I put them in a
composting bin with worms and turn it regularly. The heat and worms
turn the compost pile into nutrient rich soil which I use to feed
my plants.” The other students gathered around. “My mom says
organic food is too expensive,” Maria commented. “Well, here at the
Farmer’s Market a lot of foods can be cheaper than the grocery
store. You also get local food, the freshest selection possible and
help farmers continue doing what they love.” “I’d like to grow a
cauliflower like that one day,” said Jaylen pointing to the
cauliflower. “Well, I just happen to have a few seeds.” The farmer
handed
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11
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Jaylen a packet of seeds. “Don’t wait too long to plant them.”
“Thanks,” Jaylen said while admiring the picture of the cauliflower
on the seed packet. “Just make sure you come back and show me how
big your cauliflower gets.” Micah, Ali and Kayla raced through the
market taking a high speed inventory of the foods — red peppers,
green peppers, yellow peppers, purple eggplant, green cucumber,
orange oranges, red tomatoes. “Wow look at all these greens,” said
Micah. “Yeah we mostly eat spinach at my house,” said Kayla. “Read
the signs at the front of each section,” Ali reminded them.
“A...ru...ga...la, butter leaf lettuce, kale, mustard and collard
greens, purple and green cabbage, dandelion greens.” “Wow. I’ve
never heard of most of these greens,” said Micah. Mrs. Poole popped
out from behind a row of hanging pots filled with tomato vines.
“That is why the Farmer’s Market is so special!” she said
excitedly. On her arm hung a huge basket overflowing with avocados,
apricots, strawberries, oranges, green beans in long trailing
vines, bundles of spinach, leeks and more. “Here you can find
varieties of fruits and vegetables that you may not find in the
store and they’re locally grown and in season.” Another farmer came
over to join Mrs. Poole and soon all the students had gathered.
“It’s great to see young people out here. You all look so bright
and healthy, I’m sure you are eating lots of fruits and vegetables.
See how full your teacher’s basket is? Mrs. Poole has been shopping
here for a long time. She makes sure she gets the freshest foods.”
“This is Farmer Ed everyone. He’d be happy to answer any questions
you may have.” Maria asked the first question, “Is farming hard
work?” “Yes, we work very hard to manage our crops and get them to
market. Turning the soil, planting seeds, composting, watering and
weeding help bring a good crop. The work helps to keep me fit
and then being here at the market meeting great people like you
and sharing good food with them is a lot of fun.” “Can you bring
your fruits and vegetables to our Community Day?” asked Jordan.
“Great idea, Jordan!” said Mrs. Poole. “Farmer Ed, I’ll call you to
discuss the details.” Micah pointed to the eggs. “Why are some eggs
brown and others white?” “Can you believe that white chickens lay
brown eggs and brown chickens lay white eggs?” The farmer stood
with his eyes wide. “No!” “Well, it’s true. The eggs’ colors come
from the breed of chicken. There are even chickens that lay blue,
green, yellow and pink eggs.” The class was amazed. “Eggs are a
great protein source,” added Mrs. Poole. “Protein is essential for
healthy blood and organs.” The space under Farmer Ed’s tent began
to get crowded with customers. “Thank you, Farmer Ed,” said Mrs.
Poole. “All of your hard work helps us stay healthy.” Farmer Ed
tipped his hat to us and hurried behind the table to care for his
customers. “These fresh foods provide lots of vitamins which the
body needs to stay fit. Vitamin A is found in carrots, spinach,
sweet potatoes, broccoli and many leafy greens. Vitamin A helps
keep our teeth, bones and skin healthy. It is also very important
for good vision. The more vibrant the color of the plant, the more
vitamin A it has,” explained Mrs. Poole. “Is it true that vitamin A
can help you see at night?” asked Sam. “It does improve night
vision.” “Well, I’m gonna start eating more carrots and sweet
potatoes,” declared Kayla. “So I can see in my room once my parents
turn out the light.” “Does anyone know what vitamin C does?” Kate
answered, “Vitamin C is good for preventing colds.” “Yes, C is a
powerful vitamin. It keeps gums and muscles
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12
Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
healthy and helps the body to heal and fight off infections.
Vitamin C is found in citrus foods like the oranges I have here and
grapefruit. Other foods like tomatoes and sweet red peppers are
high in vitamin C.” Mrs. Poole juggled an orange and two tomatoes.
“One vitamin that is not found in many foods is vitamin D.” While
talking she caught each piece of fruit and placed them back in her
basket.
Veggies by Color:Green• Artichokes• Arugula• Asparagus• Bok Choy
• Broccoli• Brussel Sprouts• Celery• Cucumber• Cabbage• Collards •
Green Peppers• Endive • Escarole • Kale
White• Cauliflower• Garlic• Jicama• Kohlrabi• Onions• Parsnips•
Potatoes• Shallots• Turnip• White Corn
Red• Beets• Radishes• Red Bell Peppers • Rhubarb
Yellow/Orange• Butternut Squash• Carrots• Rutabagas• Sweet Corn•
Sweet Potatoes• Squash• Yellow Bell Peppers
“The best source for vitamin D is the sun. Our skin can absorb
certain rays from the sun and make vitamin D from them. We can also
get vitamin D from enriched foods but try to always get as much as
possible from being outside in the sunlight.” Sam rolled up his
sleeve to get a little more sun on his skin. “Mrs. Poole what’s
this?” Maria asked holding up a bunch of little red bulbs. “Those
are radishes. They have a strong flavor and have lots of vitamin C
and B6. We’ll learn more about the B vitamins in another lesson.”
“Make sure you have your buddy and let’s head back to the bus.
Let’s thank the farmers for working hard to bring us such fresh
food.” “Thank you, farmers,” the class called out and waved while
getting on the bus.
• Okra• Peas• Spinach• Zucchini
Green Cont.
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
5Fruit Fest
“Since we picked up lots of fruit from our field trip
yesterday, I decided we should have a fruit fest!” said Mrs. Poole
as she stood in the front of her class in a pineapple hat. “I’ve
cut up different types of fruit and put them in different bowls. As
a class, we’ll guess which fruits are in the bowls. Then we’ll try
them and discuss the color, texture and taste of each fruit. Let’s
see how many of the fruits we can identify.” “I see an
orange.” “This is a grapefruit. My dad loves these. The pink ones
can be sweet,” said Carmen. “These are purple grapes.” “What
other color grapes are there?” “Red and green.”
“Grapes are my favorite snack.” “What’s that green stuff?”
asked Sam. “That’s a kiwi,” answered Mrs. Poole. “Here’s a banana.”
“This looks like a tomato.” “It is.” “Why is
it here? I thought tomatoes were vegetables?” “Well actually
tomatoes are a fruit. Fruits carry the seeds of the plant.
Cherries, strawberries, blueberries, raspberries, plums,
persimmons, and papaya — so many wonderful fruits from all around
the world. Name two fruits that can be found in colder climates
similar to what we have in some parts of North America.”
“Apples?” “Yes, can anyone name another?” The class grew
silent. “How about pears? Pears and apples; these fruits are most
abundant in the
fall. Fruits are a great source of vitamin C; which our bodies
need. So far we’ve identified some red, purple, and orange fruits.
What other fruits are left?” “I see pineapple, like the one
on your head!” said Micah. The class erupted in laughter.
“Good, Micah. Pineapples are yellow on the inside,” said Mrs.
Poole. “Ooh, that’s a mango,” said Jordan excitedly. “My
grandfather has a mango tree behind his house in Miami.” “Yes,
Jordan, mangoes are actually my favorite fruit!” said Mrs.
Poole. “What are those brown things, Mrs. Poole?”
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Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
“Has anyone ever eaten a date or a fig?” A hand went up on the
second row. “Yes, Ali.” “My family eats dates all the time.
It’s one of our traditional foods in Iran. They are sweet and
chewy. My mom also makes date syrup that she uses in desserts.”
“Fruits come in many different forms. Fresh from the tree like
apples; frozen in treats like all natural fruit popsicles; dried;
and in 100% juice. We have so many varieties of fruit to choose
from. Line up and I’ll put one of each type of fruit on your plate
to taste. The students enjoyed all of the different tastes — some
were bitter, but most were sweet.” “Okay class, let’s start
cleaning up. Oh, and before I forget, we have good news! Farmer Ed
agreed to come to Community Day to bring fresh fruits and
vegetables for purchase. We’ll also have samples for everyone to
try!” “Yes!” the class cheered.
Fruits by Color:Green• Avocado• Apples• Grapes• Pears• Honeydew•
Kiwi• Limes
White• Bananas• Brown Pears• Nectarines• Peaches
Red• Blood Oranges• Cherries• Cranberries • Guava• Papaya• Pink
Grapefruit• Pomegran- ate• Raspberries• Red Grapes• Strawberries•
Tomatoes• Watermelon
Yellow/Orange• Apricots• Cantaloupe• Grapefruit• Lemon• Mangoes•
Nectarines• Oranges• Papayas• Persimmons• Pineapples• Pumpkin•
Tangerines
Blue/Purple• Black Currants• Blackberries• Blueberries•
Elderberries• Grapes• Plums• Prunes• Figs• Raisins
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Mrs. Poole stood in front of the class holding a candy bar.
Today she had on a hat shaped like a water drop and a blue outfit
on. “Mrs. Poole, are you going swimming today?” asked Micah. The
class snickered. “No, Micah — today we’re going to discuss the
importance of water,” said Mrs. Poole patiently. “Is this food?”
she asked while holding up the candy bar. Micah called out, “Yes,
if you’re hungry it will satisfy you.” “But not for long.” She
continued, “Did you know that the food we eat affects our weight,
our mood and our energy? Why do we eat?” Kate answered,
“Because we get hungry and if you don’t eat, you will die.” “We eat
cause it tastes good,” added Kayla. “Our body needs food to grow
and to keep us strong,” said Jaylen. “The food we put in our bodies
is like the fuel we put in the car. We need food to go,” said
Maria. “Thanks. Maria makes a good point. Food is the fuel for our
body and water is like the oil the car needs to run. Without oil
none of the parts in a car’s engine could move properly. Without
water nothing in our bodies can function properly, especially the
brain. Our blood is 80% water and our brain is 70% water. What do
we call land when there’s no water?” “It’s a desert.”
“Yes, so imagine if we didn’t drink water. What would happen to our
bodies?” “They would dry up and be stiff.”
6Fountain of Youth
“My tongue would stick to the roof of my mouth.” “My eyes
wouldn’t be able to focus.” “Exactly, the body would be like
a desert. The bones would be stiff and brittle. The joints and
muscles would ache and the brain wouldn’t work properly.”
“You mean our thinking would be slow?” “Yes, and you may be
more forgetful.”
Kate raised her hand. “Mrs. Poole can I get some water
now? I’ve been drinking sodas every day at lunch. I thought it
would give me energy but by the time I come here, I’m always so
tired.” “Most sodas are full of sugar. The sugar gets you energized
and sometimes even hyper at first, but your body burns through it
so quickly you crash and end up feeling really tired.” Kate lowered
her head to the desk, ready for a nap. “It’s best to drink water
which keeps your energy balanced all through the day, feeds your
blood, brain and muscles and has no side effects. Water is
essential to healthy skin and strong muscles,” explained Mrs.
Poole. “So, this week we’ll take a water challenge to begin good
hydration habits. Let’s pledge to drink four to six glasses of
water each day. Before bed each night make a note of how many
glasses of water you drank that day. Then we will post the numbers
up on our water chart.” Mrs. Poole pointed to the wall chart which
read “Water is Life.” There was a big water drop with numbers on
one side and each student’s name along the bottom. “Can we do
it?” “Yes, we can!” called out the class.
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Fun Fact: Humans need water to live. We lose water through
sweat, urine, feces and even breathing. This water needs to be
replaced in order for our organs to continue to work properly. In
hot conditions without water, dehydration can set in within an
hour.
Water:• moistens tissues for the mouth, eyes & nose•
protects body organs and tissues• helps prevent constipation•
regulates body temperature• lubricates joints• flushes out waste
products• carries nutrients and oxygen to cells• dissolves minerals
and other nutrients
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Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
7Grain Adventure
“Mrs. Poole! I’m hungry. Can I take a bite out of you?” The
class erupted in laughter. Mrs. Poole smiled and shook her head at
Micah. “How many of us like to eat sandwiches?” Everyone raised
their hand. “Today I brought in whole wheat and multigrain bread
and some healthy spreads for us to try,” said Mrs. Poole dressed in
a bread costume. “Mrs. Poole, why is the bread brown?” asked
Jaylen. “The bread we eat at my house is white.” “This is
whole grain bread. Whole grains have three parts, the bran, the
germ and the endosperm. These three parts are high in fiber, iron
and B vitamins. Remember we spoke about B vitamins at the Farmer’s
Market? There is more than one B vitamin. There’s B1, B2, B6, B12,
niacin, folic acid, biotin, and pantothenic acid which are all of
the B vitamins. They help the body make energy and release it. They
also build red blood cells which carry oxygen throughout the body.”
“The body can’t live without oxygen,” added Sam. “That’s right. So
B vitamins are essential and whole grain breads are rich in B
vitamins. On the other hand, white flour, white bread and white
rice have had the bran and germ removed. These two parts of the
grain hold most of the vitamin content.” “So the bread my mom buys
doesn’t have as many vitamins as this brown bread?” Jaylen wanted
to be sure. “If she’s buying white bread it is missing some
nutrients. Even when the bread is enriched, meaning some vitamins
are replaced, many essential nutrients are left out.” “Mrs. Poole,
can I try some whole grain bread?” Oliver loved eating bread.
“Of course you can, and so can the rest of you! Everyone can
have a slice of whole wheat and a slice of multigrain. We have
apple butter, almond butter and fresh strawberry preserves. You can
try two different kinds of spreads, but it’s probably not a good
idea to mix them together.” “Eating whole grain foods is good for
the heart and digestion. Another great whole grain food is
oatmeal.” “My grandmother makes oatmeal and adds raisins, cinnamon
and raw honey.” Kayla closed her eyes. She remembered the oatmeal
she and her grandma had eaten earlier that day. “It’s so good!”
“And it’s good for you. When we combine whole foods with exercise,
we increase our fitness and overall health. This is all part of the
Fun, Fly & Fit program.” “Once we finish eating, we’ll split
into our teams and work on our games for Community Day until it’s
time to go.”
Types of Grains: There are many different types of grains. Some
include:• amaranth• barley• brown rice• bulgur• cous cous• millet•
oats• quinoa (keen-wah)• spelt • wheat• whole rye
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
8Power Up with Protein
Mrs. Poole had on her special cheese hat that she bought in
Wisconsin. The hat was yellow and shaped like a big cheese wedge.
“We’re getting close to Community Day. Some of you are organizing
games and one group has decided to do a presentation on protein.
Are you ready to give us a preview?” “We’re ready Mrs. Poole.”
“Okay, so why don’t you share with the class what you know about
protein.” Five students walked to the front of the class. Jordan
began, “Proteins are made of amino acids.” The five students formed
a line. “Amino acids link like chains to do different things in the
body,” Jaylen continued. The group then held hands to form a chain.
“There are nine essential amino acids,” they said. “Essential means
we must get them from foods.” Maria began, “Foods like lean meats,
turkey, chicken and fish.” Each student added a line to the story
of protein. “Foods like dairy, milk, cheese and yogurt.” “Foods
like beans, rice and tofu.” “Vegetarians don’t eat meat,” Kayla
added. “So we combine lots of greens, nuts, seeds and grains to
make sure our protein is complete.” “Proteins are the building
blocks of tissue.” Micah made a sneezing sound, “Achoo.” “No, not
that kind,” corrected Jordan. “The tissue that builds skin and
muscle like our heart and other organs.” “The brain uses lots of
energy for thinking and solving math problems,” Sam held up a
poster with a tough math problem.
“Proteins provide the fuel the brain needs.” “Proteins help
build muscle,” Jaylen flexed his bicep. “Protein helps move legs,
lungs and other muscles.” “Protein builds hemoglo-bin...” “What is
that?” asked Ali.
“He—mo—glob—in, the part of red blood cells that carry oxygen.”
“Protein is the key to a healthy body, healthy mind and good
memory.” The amino acid chain raised their hands in victory. “Great
job, you all,” Mrs. Poole clapped. “This will be great on Community
Day along with our fitness activity.” A hand raised in the front
row. “Yes?” “Mrs. Poole we’re keeping our activity top-secret until
Com-munity Day, so that it can be a fun surprise for everyone.”
“That’s fine. Let’s get ready for dismissal. Make sure to wear your
Fun, Fly & Fit t-shirts tomorrow.”
Best Sources of Protein:• dairy products• eggs• fish
• nuts• lean meats• legumes (beans)
• quinoa (keen-wah)• seeds
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Activities
Credits
Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Itwasfinallyhere.The Fun, Fly & Fit Community Day banner
waved in the wind. The basketball court was filled with parents,
kids and people from the neighborhood. Mrs. Poole spoke in
her best stage voice. The Fun, Fly & Fit signs that sprang out
of her hat were waving in the breeze. “This has been a wonderful
past few weeks. When we began, most of the students knew very
little about health and nutrition. Now we have a team of fitness
fanatics and wellness warriors. We’re so thankful to all those who
have come out to support Davis. Be sure to sample and purchase some
locally grown fruits and vegetables straight from the farm!”
“Yeah!!!” “Wooo!!” several students screamed. They stood on the
sidelines of the basketball court dressed in blue sweat pants and
white t-shirts with the words Fun, Fly & Fit printed in red,
blue and gold on the front. “I’d like to introduce you to a very
special person who has motivated the children to be their best!
Give a special round of applause to our Fun, Fly & Fit
spokesman and celebrity trainer, Mr. Mark Jenkins!” “The
children have learned a lot. They’ve studied. They’ve tried new
foods. Now today they are here to share what they’ve learned with
the community. Let the fun begin!” As Mr. Jenkins finished his
speech there was a drum roll and out marched the Fun, Fly & Fit
cheerleaders. Maria called out, “Gimme an A!” Kayla and the other
cheerleaders answered, “Vitamin A increases vision night and day!”
The cheer continued.
9Community Day
“Gimme a B!” “Vitamin B keeps my heart strong, gives me energy
all day long!” “Gimme a C!” “Vitamin C helps me heal and boosts
immunity!” “Gimme a D!” “Vitamin D keeps my bones and teeth
healthy!” “What are we?” “Fun Fly & Fit—eating well and loving
it!!” The crowd clapped as the girls stomped at each syllable.
“What are we?” “Fun, Fly & Fit—we exercise with a goal in mind
and never quit!” “What are we?” “Fun, Fly & Fit—learning,
living and loving it!” “What are we?” “Fun, Fly & Fit—We Can Do
It!” “Woooo!! Wooo!!” The cheerleaders jumped and screamed their
way to the sidelines. “What an awesome cheer! Let’s give a big hand
to the Davis Academy cheerleaders! Now the winners of our fitness
game competition will teach us how to play their game,” announced
Mr. Jenkins. Kayla and Micah walked to the center of the basketball
court. “Today we will play the game created by Kayla and I. It’s a
mixture of ‘Blob Tag’ and ‘Don’t Stop Moving’.” Kayla stepped up.
“‘Blob Tag’ starts with one tagger. Any volunteers?” One of the
fastest kids in the neighborhood, Asia, raised her hand. “Okay, so
Asia starts by tagging people. Whenever she tags someone they have
to hold hands and continue tagging as a team. Every new person they
tag makes the blob grow bigger. The people who have not been tagged
must keep moving.” “‘Don’t Stop Moving’ means you do jumping
jacks,” Kayla demonstrated while explaining. “Run in place, wave
your arms, anything to keep the body moving while avoiding the
blob. So you
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
join the blob either by being tagged or if you stop moving at
any time.” “We have prizes for the last three people who avoid
getting captured,” added Mr. Jenkins. “Okay, begin.” The crowd
looked like a confused aerobics class. Some were doing jumping
jacks, others were jumping up and down or running in place. Asia
sped through the crowd tagging people with ease. The blob grew
large very quickly. People were laughing while in motion and
avoiding the blob. Mrs. Poole was doing a chicken dance and staying
out of arms reach. It didn’t take long for the final three to get
captured. The game was so much fun the people asked for another
round. Four rounds of ‘Don’t Stop Moving Blob Tag’ were played that
day. As the streetlights began to come on people took home bags of
whole grain bread, colorful fruits, and leafy greens from Farmer
Ed. As families walked and drove away, the Fun, Fly & Fit cheer
could be heard in the air. “Fun Fly & Fit—eating well and
loving it!” “Fun Fly & Fit—We Can Do It!”
Fun Ways to Stay Fit: 1. Bike Riding2. Dancing3. Hiking4.
Jumping Jacks during TV Commercials5. Jumping Rope6. Martial Arts
Classes7. Playing Sports8. Roller Skating or Roller Blading9.
Taking the Stairs instead of the Elevator10. Yoga Classes
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1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
As you have learned, our bodies are meant to move. But, how can
we have the energy to move without putting the best fuel in our
body? A car, a boat or a plane only use the best fuel so that the
machinery can perform at its highest level.
Mrs. Poole had the right idea when describing how our food is
our fuel. The best day ever would be when we feed our bodies
nourishing, healthy (and not to mention delicious) food so that we
have lots of energy for all the sports and activities we love.
It requires commitment to be on track with the foods you eat, so
choose a food buddy and you can motivate each other.
Activity:
Photocopy the checklist on the next page, place it in a journal,
and each day you can check off all of the healthy foods you eat.
This will serve to keep you on track!
Then, compare with your food buddy at the end of each day, and
brainstorm ways to keep it up, or get better each following
day.
{You will notice a sentence or two telling you why eating that
specific food is good for you.}
Nutrition Checklist
Quiz Yourself1. Where does the food in our grocery stores come
from?
2. What are some benefits of exercising?
3. What is a Farmer’s Market?
4. What does it mean to be fit?
5. What is nutrition?
6. What does vitamin C provide your body?
7. What is the best source of vitamin D?
8. What are some sources of protein?
9. What does organic mean?
10. Name 5 types of greens.
My Health Food Checklist
Name:________________Date:_______
___ Ate at least 2 servings of whole grains. Whole grains
contain a high amount of B vitamins. B vitamins provide us with the
energy that lasts all day long, without getting sluggish or
sleepy.
___ Ate 1-2 servings of a salad green. (i.e., spinach, romaine
lettuce, arugula)Salad greens, such as romaine lettuce, have a high
nutrient content since they are uncooked. (Foods that are cooked by
heat lose some of their vitamins and minerals.) Add in tomatoes,
cucumber, radishes, broccoli, red onion or whatever veggies you
like!
___Ate 1-2 servings of a green leafy vegetable. (i.e., kale,
collard greens, spinach, broccoli rabe, etc.)Green leafy vegetables
provide the largest amount of vitamins and minerals. They have a
high amount of iron and calcium. They help keep us energized and
build strong bones.
___ Ate 2 servings of naturally sweet vegetables. (i.e.,
carrots, winter squash, beets, corn, sweet potato or zucchini)These
vegetables have a naturally sweet flavor, have tons of vitamin C
(which is great for supporting our eyesight) and will reduce the
craving for sugary junk food!
___ Ate 2-3 servings of your favorite fruits per day. Fruits are
naturally sweet, delicious and are packed with fiber and nutrients.
Eat fruits that are in season and they will have an even better
taste and are better for your body. For example, eat tropical
fruits such as pineapple, kiwi and peaches in the summer and pears
and apples in the winter.
___ Ate 1 serving of beans. (i.e., chickpeas, black beans, pinto
beans, etc.)Beans contain iron and fiber. Fiber keeps us satisfied
for a longer period of time, so we don’t get those nagging hunger
pangs.Throw some in your green salad!
____ Ate 1 serving of unsalted and raw nuts or seeds. (i.e.,
pumpkin seeds, sunflower seeds, cashews, almonds)Nuts and seeds are
a great snack and are packed with fiber, protein and high quality
fat that we need. You can even sprinkle some on your salad
greens!
____Ate 1-3 servings of organic eggs, chicken or turkey.These
items have high protein value, which repair our muscles, especially
after lots of physical activity.
____Ate 1 serving of a healthy oil. (i.e., olive oil, flax seed
oil, coconut oil)Drizzle olive oil over your favorite salad mixture
as a great dressing. This oil protects your heart and keeps your
cholesterol level down.
___Drank at least 8 glasses of water per day.Water keeps us
alive, since most of our body is made of it. Keep hydrated to keep
your energy and health.
Activities
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Test your nutrition knowledge by completing the following
exercise.
Use the word bank below to fill in the blanks for the healthy
alternatives to not-so-healthy foods.
1. Eat ____________ instead of white bread.
2. Drink fresh squeezed fruit or vegetable juice instead of
__________.
3. Use _______ rice instead of white rice.
4. Eat ________ instead of sugary candy.
5. _______ potatoes are always a better choice than white
potatoes.
6. Use _________ instead of margarine.
7. Eat __________ with fruits for breakfast instead of frosted
cereals.
8. Use real ______syrup to sweeten your favorite foods instead
of white
sugar.
9. Eat organic _________ chocolate instead of milk
chocolate.
10. Try _________ pizza instead of pepperoni.
Nutrition Fill in the Blank
Word Bank:
vegetabledried fruitSweetbrownbutterdarkmapleoatmealsodawhole
wheat or multigrain
Online
Aware Parenting Institute www.awareparenting.org
Healthy Child Online www.healthychild.com
Healthy Child Healthy World www.healthychild.org
Holistic Pediatric Association www.hpakids.org
Mothering.comwww.mothering.com
KIWI Magazinewww.kiwimagonline.com
Kid’s Healthhttp://kidshealth.org
Local Harvest - Farmer’s Markets,
CSAshttp://www.localharvest.org
Children & Nature
Networkhttp://www.chiildrenandnature.org
Healthy School
Snackshttp://www.cspinet.org/nutritionpolicy/healthy_school_snacks.pdf
Center for Science in the Pulic
Interesthttp://www.cspinet.org/reports/chemcuisine.htm
Resources for Parents & Children
Books
Beyond Macaroni and CheeseMary Beth Lagerborg and Karen
Parks
Chef Bobo’s Good Food CookbookRobert W. Surles
Feeding the Whole FamilyCynthia Lair
Healthy Food for Healthy Kids, An A-Z of Nutritional Know-How
for the Well-Fed FamilyBridget Swinney
Perfect Health for Kids: 10 Ayurvedic Health Secrets Every
Parent Must KnowJohn Douillard
Healthy Kids: Help Them Eat Smart and Stay Active—for
Life!Marylu Henner
Last Child in the WoodsRichard Louv
Eat This Not That! for Kids: Thou-sands of Simple Food Swaps
that Can Save Your Child from Obesity David Zinczenko, Matt
Goulding
Your local library is a great resource for books & internet
access.
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Activities
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Chapters
1 - Get Fun, Fly & Fit
2 - Celebrity Trainer
3 - Go Bananas
4 - Veggie Mania
5 - Fruit Fest
6 - Fountain of Youth
7 - Grain Adventure
8 - Power Up with
Protein
9 - Community Day
Answer Key
Nutrition Fill in the Blank Answers:
1. whole wheat or multigrain2. soda3. brown4. dried fruit5.
Sweet6. butter7. oatmeal8. maple 9. dark10. vegetable
Keep Your Plate Clean of Chemicals!
As you learned, real food originates from farms and local
farmers offer us their fresh produce that we can purchase at
Farmer’s Markets. These items are considered ‘organic.’ Organic
food is always best. Organic just means it is the way nature
intended it to be. It is completely natural, in that there are no
chemicals or artificial ingredients to alter the food in any way.
Artificial ingredients can rob us of our health and energy and make
us overweight. Organic food makes us feel the best, so whenever
possible, choose organic!
Be mindful of certain additives and preservatives in your food.
Be a nutrition detective! Turn around food packages and look at the
ingredient list to see if any of these food invaders have snuck
their way into your food: hydrogenated oils, high fructose corn
syrup, corn syrup, artificial sweeteners (i.e., saccharine,
aspartame, sucralose or sorbitol), MSG, (monosodium glutamate),
food dyes (i.e., red 40), sodium nitrate and any names with the
word ‘modified.’
These food additives are not found in fruits, vegetables, nuts,
seeds, and whole grains, so you know you will always stay clear of
them if you eat healthy!
So, we leave you with this: are you ready to fuel your body the
way it deserves? Do you want to have more energy to do the things
you love?
You have the tools. Now, pick a buddy and get started!
http://www.FunFlyFit.org
Thank you for enjoying the online version of
Fun, Fly & Fit
http://www.uwnca.org/wehelp/FunFlyandFit.html
1 - Get Fun, Fly & Fit 2 - Celebrity Trainer!3 - Go
Bananas!4 - Veggie Mania5 - Fruit Fest6 - Fountain of Youth7 -
Grain Adventure8 - Power Up with Protein9 - Community Day
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