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© SuperKids Nutrition (www.superkidsnutrition.com) G An educational plan for using MyPlate SuperKids Nutrition Inc Presents The Right Foods in the Right Amounts with the help of the Super Crew® © SuperKids Nutrition Inc, Developed in Partnership with School Nutrition and Fitness
© SuperKids Nutrition (www.superkidsnutrition.com) Meet the Super Crew® Marcus can heal and produce heat.I love yellow foods, like star fruit, spaghetti squash and pineapple. Penny moves at super speed. Purple foods, like purple grapes and purple potatoes are the best ever! Abigail has X-ray vision, super smarts and can fly. I like every color food, but blue foods, like blueberries and blue corn are my favorites! Kira can camouflage with nature and levitate. I like brown foods like cinnamon, walnuts, kidney beans and whole grains! Carlos can create clouds and stink bombs. Healthy white and beige foods, like garlic and cannellini are topnotch for me! Baby Tom Tom can move and shape water. Red foods like watermelon and beets taste the greatest! My favorite drink is H 2 0! Andy is super strong.Orange foods like mango, pumpkin and sweet potato keep me fueled right! Jessie can change the form of objects. Green foods rock! Avocado, green grapes and home made kale chips are foods I eat whenever I can! 2
© SuperKids Nutrition (www.superkidsnutrition.com) What is MyPlate? How many of you have heard of the Food Guide Pyramid? Now there is My Plate, a new tool that will guide you at meal time. MyPlate helps you see how much of each food group you should eat at each meal The food groups are: Fruits Vegetables Grains Protein Dairy Fats & Oils 3
© SuperKids Nutrition (www.superkidsnutrition.com) 1.Divide your plate into four parts. 2.Place fruits, vegetables, grains and protein into each of the four quarters. 3.Add a serving of low-fat or non-fat dairy on the side (or include a dairy product, such as low-fat cheese or sour cream on your plate. You can also substitute non-dairy calcium sources. Three Easy Steps to Use MyPlate *At the end of this lesson, youll be creating your own MyPlate 4
© SuperKids Nutrition (www.superkidsnutrition.com) Fruits & Vegetables Fill half your plate with fruits and vegetables. To get the most out of your fruits and vegetables, eat a variety of different colors: Green vegetables are rich in lutein which promote good vision, healthy skin and a healthy heart. Red vegetables are rich in lycopene and anthocyanins which are good for your heart, improve memory and reduce cancer risk. See how many colors you can eat by picking a different colored fruit every time you eat one. - Abigail 5
© SuperKids Nutrition (www.superkidsnutrition.com) …Vary Your Colors Yellow & orange vegetables are rich in vitamin C, carotenoids and bioflavonoids which keep your heart and eyes healthy, and reduce the risk of arthritis and cancer. Purple vegetables are rich in powerful flavonoids which keep your heart healthy and reduce memory loss and cancer risk. Super Baby Abigail gets her x-ray vision powers from eating tons of vegetables from all different colors! Fruits & Vegetables with Super Crew Kid, Abigail Aim to get every color in each week. - Abigail Fruits Veggies 6
© SuperKids Nutrition (www.superkidsnutrition.com) Fruits and Vegetables Which colorful fruits and vegetables can you name? - Abigail 7
© SuperKids Nutrition (www.superkidsnutrition.com) Fill close to ¼ of your plate with grains. Not all grains are created equal. Whole grains can make up cereals, breads and pastas, and are more nutritious than white flour. Some examples are: Whole wheat Rye Barley Quinoa Brown rice Whole wheat couscous Spelt Corn flour Amaranth Whole Grains with Super Crew Kid, Kira MyPlate says to make 50% of your grains, whole grains, but I know you can do better! Lets aim for 75%! - Kira 8
© SuperKids Nutrition (www.superkidsnutrition.com) Whole Grains Whole grains will give lots of energy for your brain and body. I choose whole-grains every chance I get, to have a strong heart and mind to dance and think my best! - Kira Whole grains are rich in fiber which is good for your digestive system and keeps your heart healthy. Kira loves whole grains because they give her the energy she needs to levitate! Whole Grains 9
© SuperKids Nutrition (www.superkidsnutrition.com) Whole Grains Do you know the names of these whole grains? - Kira TIP: Choose naturally brown grains over white ones. These will usually, but not always, be whole grains. Always read the ingredient list and look for the word whole. 10
© SuperKids Nutrition (www.superkidsnutrition.com) Which Foods will Kira Choose? 11 White flour Whole Wheat FlourSpelt Pasta 100% Whole Grain Pancakes Semolina Pasta
© SuperKids Nutrition (www.superkidsnutrition.com) Protein with Super Crew Kid, Andy Fill ¼ your plate with protein. I love lean protein sources like, beans, fish and chicken because it supports my muscles after all the exercise I do! - Andy Exercise helps Andy stay super strong and protein helps build his muscles! Good sources of protein are: Beans Fish Tofu Eggs Turkey Chicken (skinless, white meat) Lean cuts of Beef, Pork or Lamb We need protein to keep our muscles healthy and build a strong immune system. Protein 12
© SuperKids Nutrition (www.superkidsnutrition.com) Protein Aim for 60 minutes of exercise each day and a healthy diet to help you grow super strong like me. Help me name the proteins below. - Andy 13
© SuperKids Nutrition (www.superkidsnutrition.com) Dairy with Super Crew Kid, Carlos Choose low-fat or fat-free dairy on the side of your plate Great dairy choices include low-fat or fat-free options like: Milk Yogurt Cottage and Ricotta cheese Soft and hard cheese Dairy is rich in calcium and vitamin D that we need for strong bones and teeth. White foods are my favorite like white fruits (bananas) and veggies (garlic) They give me the power I need to create clouds and stink bombs! But I also like milk because its good for my bones! - Carlos 14
© SuperKids Nutrition (www.superkidsnutrition.com) Dairy Whats your favorite source of dairy? - Carlos Dairy 15
© SuperKids Nutrition (www.superkidsnutrition.com) Non-Dairy Sources of Calcium with Super Crew Kid, Jessie 16 Did you know fortified soy, fortified cereal, many beans and greens have calcium. -Jessie
© SuperKids Nutrition (www.superkidsnutrition.com) Healthy Fats & Oils with Super Crew Kid, Marcus Fats can be hiding in meals cooked with oil, animal fat or butter or in baked grain products like muffins, cookies or crackers Choose healthy oils like: Olive Oil Grapeseed Oil Canola Oil Flaxseed Oil Fish Oil Dont eat too much of the good fats, because too much can cause you to gain extra weight. Or eat foods with naturally occurring oils that keep your heart healthy: Nuts & Seeds Avocado & Olives Not all fats are bad. In fact, our bodies need fats. You just have to make sure to choose the right ones! - Marcus 17
© SuperKids Nutrition (www.superkidsnutrition.com) Limit artery-clogging fats like: Butter Cream Whole milk Coconut oil Choose margarine and salad dressing with no Trans fat. Trans fats increase your risk of heart disease tremendously! Marcus eats healthy fats and oils to keep his super highway of arteries and blood vessels free from traffic jams or accidents. Healthy Fats & Oils Your blood vessels are like a super highway – you need to keep it unclogged so your blood can get to and from your heart, brain and organs! - Marcus 18
© SuperKids Nutrition (www.superkidsnutrition.com) Healthy Oils & Fats Help me pick out the healthiest fats. - Marcus 19
© SuperKids Nutrition (www.superkidsnutrition.com) Healthy Snacks with Super Crew Kid, Jessie Choose snacks with fruits, vegetables, whole grains, lean protein and fruits and vegetables. Which snacks will give you more super powers? They call me the mastermind. Let me help you pick out healthy snacks so you can have super powers like me! - Jessie or White flour pretzels 21
© SuperKids Nutrition (www.superkidsnutrition.com) Beverages That = Healthy You with Super Crew Kid, Tom-Tom Drink 6 to 8 glasses of water a day Why water? It keeps your body at the right temperature It carries important nutrients throughout your body It removes toxins from your body It has no added sugar or chemicals that can take away your super powers When I drink water and start to laugh or play, I can cause a lot of waves! - Baby Tom Tom 21
© SuperKids Nutrition (www.superkidsnutrition.com) If you want to spice up your water, try these tips: Decorate a water bottle and feel proud every time you fill it from the water fountain Splash 100% fruit juice into a glass of seltzer and enjoy Freeze 100% fruit juice in ice cube trays and serve with seltzer Slice cucumbers, orange slices, or mint into a cold glass of water Beverages That = Healthy You Carry a reusable BPA free water bottle with you! 22
© SuperKids Nutrition (www.superkidsnutrition.com) Physical Activity with Super Crew Kid, Penny Aim for 60 minutes of physical activity every day Anything that gets your body moving counts! Biking Running Hula Hooping Playing ball Rollerblading Jumping Rope Swimming Hiking Baseball Whats your favorite fitness activity? I get my activity by running, hula- hooping and indoor exer- gaming to look and feel my best - Kira 23
© SuperKids Nutrition (www.superkidsnutrition.com) You dont have to do all 60 minutes at once - you can spread it out throughout the day 15 minutes dancing in the morning 30 minutes playing at recess 15 minutes biking before dinner 60 minutes of exercise in the day! ++ = Physical Activity 24
© SuperKids Nutrition (www.superkidsnutrition.com) Class Activity MyPlate coloring and goal setting activity Crayons 6 Teacher Directed Activity Super Crew® Cards a Portion Chart & 2 Food group Diagram Sheets 25
© SuperKids Nutrition (www.superkidsnutrition.com) Goal Setting *Print from separate file 26
© SuperKids Nutrition (www.superkidsnutrition.com) 27
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