18

References

Build a healthy meal. (2011, June). Retrieved from United States Department of

Aqriculture website: http://www.choosemyplate.gov/food-groups/

downloads/ TenTips/DGTipsheet7BuildAHealthyMeal.pdf

Choose my plate. (2012, June 1). Retrieved April 8, 2013, from United States

Department of Aqriculture website: http://www.choosemyplate.gov/

Physical activity. (2008). Retrieved April 8, 2013, from United States

Department of Aqriculture website: http://www.choosemyplate.gov/

physical-activity.html

Walsh, L. (2013). Getting active with kids in the kitchen. Retrieved April 8,

2013, from Super Kids Nutrition website: http://

www.superkidsnutrition.com/ nutrition-articles/nutrition_answers/

meal_tips/meal-tips/mt_gettingactive/

Schmitt, J., Dr. (2009, March). Nutrition durning pregnancy. Retrieved April 10,

2013, from http://www.womenshealth.gov/pregnancy

1

2

Contents Page

Introduction 3

Pregnancy—Keeping Mom and Baby Healthy 4

Portion Sizes 6

Exercise, Exercise, Exercise 7

Kid’s in the Kitchen 9

Fun Recipes 10

Yummy Caterpillar 11

Safari Snacks 12

Spaghetti Hotdogs 13

Veggie Man 14

Sandwich Faces 15

Scooter Snacks 16

Speed Wraps 17

17

Ingredients

2 tablespoons spreadable garden veg-

etable cream cheese

2 flavored flour tortillas of your choice

(8 inches), room temperature

3 thin slices deli turkey (1/2 ounce

each)

1/4 cup shredded lettuce

2 tablespoons shredded cheddar

cheese

2 teaspoons finely chopped onion

2 teaspoons finely chopped green pep-

per

2 teaspoons chopped ripe olives

4 teaspoons ranch salad dressing

Directions

Spread cream cheese over tortillas. Layer with turkey, lettuce, cheese, onion,

green pepper and olives; drizzle with dressing. Roll up tightly; wrap in plastic

wrap. Refrigerate until serving. Yield: 2 servings.

Nutritional Facts1 wrap (prepared with reduced-fat cheese and fat-free salad

dressing) equals 229 calories, 9 g fat (5 g saturated fat), 30 mg cholesterol, 632

mg sodium, 29 g carbohydrate, 1 g fiber, 10 g protein.

16

Ingredients

8 slices zucchini (1/4 inch thick)

6 pretzel sticks, divided

2 pieces string cheese (1

ounce each)

2 pretzel rods, cut into 3-inch

pieces

2 tablespoons spreadable garden

vegetable cream cheese

4 cherry tomatoes, halved

2 pimiento-stuffed olives, halved

Directions

For each of four axles, thread two zucchini slices through a pretzel stick,

leaving a 1-in. space in the center. For each scooter, position string cheese

between two axles.

Attach a pretzel rod with cream cheese to each scooter; top each with a

pretzel stick for handlebars. Add tomato hubcaps and olive headlights and

taillights with cream cheese. Yield: 2 scooters.

Nutritional Facts1 scooter equals 201 calories, 13 g fat (8 g saturated fat),

35 mg cholesterol, 591 mg sodium, 13 g carbohydrate, 1 g fiber, 9 g

protein.

3

Introduction

Hi Class,

I hope you enjoy our informational booklet!

Enjoy reading about foods to eat while

you’re pregnant, portion sizes, exercise and

then have fun with the kids in the kitchen.

We have really enjoyed creating this assign-

ment and we hope you will love having this

little booklet for your collection at home.

From,

Madeline Webb, Jessica Waterman, and

Sean O’connor

4

Pregnancy—Keeping Mom and Baby Healthy

Top 10 Foods You Should

Eat While Pregnant!

Breakfast

1. Eggs

Eggs carry a dozen different minerals and vitamins, not

to mention a ton of protein and is one of the best things

to eat while pregnant. The cells of a baby are made out

of protein, which means a pregnant woman will need

more protein than usual. Eggs also contain choline,

which assists in the growth and brain health of the baby.

2. Fruits

Fruits are full of a variety of vitamins, antioxidants and minerals. Not only

that, but as the baby begins to develop in the womb, anything the mother

eats is transported to the baby through the amniotic fluid, increasing the

odds that the baby will enjoy those foods after it has been born.

3. Greek Yogurt

Yogurt is a great food for pregnant women. However, Greek yogurt is espe-

cially healthy due to the fact that it has almost double the amount of protein

that normal yogurt has. It is also an excellent source of calcium, which the

baby needs to develop its bone structure.

4. Oatmeal

Oatmeal is full of necessary minerals such as iron as

well as Vitamin B and fiber. Oat in general is one of

the best things to eat while pregnant. Add it to pan-

cakes, cookies, muffins or any other food.

15

For your Sandwich faces include:

Shredded lettuce or carrots for hair Eggs, olives, peas, peppers, or carrots for eyes

Peppers, tomatoes, pickles, or relish for a mouth. Hummus, low fat mayo, light cream cheese, or mustard for a spread.

The Benefits of giving your kids 100% whole wheat bread vs. white bread!

Their blood sugar doesn't take a roller coaster ride!

The carbs are matched with fiber, protein, and vitamins for a more complete meal!

Studies show people who eat whole grains are less likely to be over-weight.

The bran and germ include Vitamin B1, B2, B3, and E The bran and germ also has folic acid, calcium, phosphorus, zinc, copper,

iron and fiber! All lost during refining to white!

14

This is an easy and pretty self explanatory picture

to get your kids to start thinking about body parts

while enjoying nutritious vegetables!

5

Lunch

5. Salad

Eat a big salad for lunch. Leafy vegetables such as kale, spinach

and others provide a large amount of vitamin A, Vitamin C and

Vitamin K, which has been said to help eye growth in babies.

Add chicken or salmon to the salad for additional nutrients as

well as taste.

6. Walnuts

Walnuts are loaded with plant-based omega-3s, which play an incredibly important

role in the brain growth of the baby. Walnuts can be added to a salad or just eaten as

a snack throughout the afternoon.

7. Cottage Cheese

Like Greek yogurt, cottage cheese is full of protein and calcium. Throw in some wal-

nuts or fruits to make it even more beneficial.

Dinner

8. Salmon

Salmon has plenty of that much-needed protein, along

with a ton of omega-3 fats. Be careful about eating too

much salmon due to the low mercury content. Too much

mercury can be harmful.

9. Vegetables

Just like fruits, vegetables are full of vitamins and nutrients. Carrots and Broccoli in

particular are full of vitamin A, Vitamin C and Fiber.

10. Chicken

If a pregnant woman is going to eat meat, it should be lean. Chicken is full of protein

as well as amino acids that are essential to building muscle in the baby.

The best food for pregnant women is the food that helps the baby’s growth.

Keep in mind these things to eat while pregnant for a healthy baby.

6

Portion Sizes—Myplate.gov

10 Tips for a Healthy Plate

1. Make half your plate veggies and fruits

2. add lean protein

3. Include whole grains

4. Don’t forget the dairy

5. Avoid extra fat

6. Take your time – Eat slowly

7. Use a smaller plate

8. Take control of your food

9. Try new foods

10. Satisfy your sweet tooth in a healthy way.

This is a wonderful website for educators or anyone interested in working out

what the correct portion size for different foods. It also has wonderful information

on exercise, weight control, recipes and much more!

http://www.choosemyplate.gov/

13

Directions

Take the hot dogs and cut them into 1 inch slices

take the hard spaghetti and skewer the hot dogs on the spaghetti

add about 7-8 pieces of spaghetti to each slice of hot dog

boil all of the hotdog/spaghetti creations for approx 10 mins

serve with ketchup or if you're feeling a tad peckish yourself add a

basic Bolognese sauce with some diced onion, pepper, tomato,

and mushroom, and youve essentially got a really quick version of

spaghetti and meatballs :)

Ingredients

6 hotdogs

spaghetti (1 packet)

tomatoes (3)

mushrooms (7-8)

1 onion

1 pepper

12

For the wilder children, try these fun safari themed snacks after school.

Ingredients

Celery cut into small pieces

Peanut butter

Favorite fruits cut in to small pieces

Animal crackers

Directions

Place peanut butter in celery

Place fruit and animal cracker into peanut butter

7

Exercise, Exercise, Exercise

Information From: http://www.choosemyplate.gov/physical-activity.html

YOUNG CHILDREN (2-5 years) There is not a specific recommen-

dation for the number of minutes

young children should be active

each day. Children ages 2-5 years

should play actively several times

each day. Their activity may hap-

pen in short bursts of time and not

be all at once. Physical activities

for young children should be de-

velopmentally-appropriate, fun,

and offer variety.

CHILDREN AND

ADOLESCENTS(6-17 years) Children and adolescents should do 60

minutes or more of physical activity

each day.

Most of the 60 minutes should be either

moderate- or vigorous intensity aerobic

physical activity, and should include

vigorous-intensity physical activity at

least 3 days a week.

As part of their 60 or more minutes of

daily physical activity, children and ado-

lescents should include muscle-

strengthening activities, like climbing, at

least 3 days a week and bone-

strengthening activities, like jumping, at

least 3 days a week.

Physical activities for children and ado-

lescents should be developmentally-

appropriate, fun, and offer variety.

ADULTS (18 to 64 years) Adults should do at least 2 hours and 30 minutes each week of aero-

bic physical activity at a moderate level OR 1 hour and 15 minutes

each week of aerobic physical activity at a vigorous level. Being ac-

tive 5 or more hours each week can provide even more health bene-

fits. Spreading aerobic activity out over at least 3 days a week is best.

Also, each activity should be done for at least 10 minutes at a time.

Adults should also do strengthening activities, like push-ups, sit-ups

and lifting weights, at least 2 days a week.

8

Exercise, Exercise, Exercise

Safety Tips to Prevent Injury While Exercising:

If you haven’t been active in a while, start slowly and build

up

Learn about the types and amounts of activity that are

right for you

Choose activities that are appropriate for you fitness level

Build up the time you spend before switching to activities

that take more effort

Use the right safety gear and sports equipment

Choose a safe place to do your activity

See a health care provider if you have a health problem.

Information From: http://www.choosemyplate.gov/physical-activity.html

11

Ingredient

1 medium banana, peeled

1 lettuce leaf

1/2 medium red pear, cut into 1/4-inch

slices 2 raisins

Directions

Place lettuce on a salad plate; top with the banana. Cut 1/4-in. V-shaped slices halfway through the banana, spacing

cuts 1 in. apart. Place a pear slice, peel side up, in each cut. For eyes, gently press raisins into one end of banana. Serve immediately. Yield: 1 serving.

Nutritional Facts 1 serving (1 each) equals 160 calories, 1 g fat (trace

saturated fat), 0 cholesterol, 2 mg sodium, 41 g carbohydrate, 5 g

fiber, 2 g protein.

10 9

Kid’s in the Kitchen

One way to get children excited about trying new foods and

eating more fruits and vegetables is to get them involved in

the Kitchen. Check out these tips below for some easy

ways to get kid’s cooking!

10 Easy Ways Kids Can Help in the Kitchen

1. Set the table

2. Wash fruits and vegetables

3. Take foods out of the refrigerator or pantry

4. Set the timer and give updates on how much time is left

5. Measure ingredients

6. Stir ingredients in a bowl

7. Read the recipe

8. Spread or layer ingredients in a pan before baking

9. Cut out items using a plastic cookie cutter

10. Help clean up and wash dishes