Get Up. Get Out. Get Active
Food
1. DAIRY
Make a Milk Shake! You will need to use a blender, so don’t forget to ask a grown-up to show you how!
A Berry-nana Shake!
1 Banana
½ cup fresh or frozen strawberries, blueberries or raspberries
½ cup of milk
1 scoop of ice cream
First put the milk into the blender and then add all the other ingredients!
Then just blend!
Yummy!
2. FRUITS AND VEGETABLES
5 a day is what they say! That’s easy!
FRUIT:
Make a scrumptious fruit dip! Here’s how:
Mix together:
2/3 cup of creamy peanut butter
2/3 cup of honey
¼ cup of lemon juice
Cut up slices of apple and banana and dip away! Yummy!
Remember, a glass of pure fruit juice – not juice with sugar and all kind of other ingredients – juice that says “PURE JUICE” is a good way of having one of your fruits for the day!
VEGETABLES
Veggies & Dip
To make a delicious dip combine:
1 cup of cottage cheese
1 cup low fat plain yogurt or sour cream
1 envelope of a ranch style salad dressing
Put all the ingredients into a blender and blend until smooth!
Dip some baby carrots, celery, cucumber or cherry tomatoes!
Try something new, like bell peppers, red or green or broccoli
3. GRAINS
Ask your parents to buy whole grain bread or pita bread. You can help them to find the whole grain logo! You can also find whole grain cereals like puffed wheat, or brown rice! There are lots to choose from!
Yummy whole grain sandwich!
2 slices of whole grain bread
Peanut butter
½ banana, sliced
Some of your favorite jelly!
Smoosh it all together and eat! How difficult is that!
4. MEAT & BEANS
Eating meat is easy, but what about beans? Beans can be really easy too, especially if you like tacos!
Refried beans(frijoles refritos) are a traditional ingredient in Mexican and South American food. They are made with either black or pinto beans which are both healthy for you!
Super taco!
1 soft or hard corn taco shell
1 tablespoon of refried beans
Some grated cheese
1 tablespoon of chopped tomatoes
1 tablespoon of chopped cucumbers
Fill your taco shell and enjoy!
5. JUNK FOOD
So how can you replace your favorite junk food?
Well, first of all, try eating some healthy snacks, like a yogurt, or slices of fruit with delicious honey dip! There are healthy choices of ice-cream that taste pretty good! But, here’s an idea….
Make fruit juice popsicles! How?
Ideally you need a plastic popsicle tray – like an ice cube tray but shaped like a popsicle. You can usually buy them at the dollar stores. If you cannot get one of those, you can just make fruit ice cubes in a regular ice cube tray!
Here’s how.
Use 1 can of your favorite frozen juice.
Mix with 2 cups of water.
Fill popsicle tray or ice cube tray with juice.
Put trays in the freezer for an hour, or until semi frozen;
Take the trays out and stick toothpicks or popsicle sticks into the semi-frozen juice. Put the trays back in the freezer until totally frozen!
Eat and enjoy!
6. How much is too much?
It’s not just what we eat its how much we eat!
If you’ve been having great big servings of food, try to have smaller ones!
Find a bowl or a plate that is medium sized and use that one for dinner.
Choose a glass or cup that is small or medium sized!
AVOID those great big JUMBO sizes of drinks!
Remember….all that SUGAR is certainly not helping you to feel good, not to mention what it’s doing to your teeth!! Yikes!
Join Rosie and the Curious Kids Cast as they entertain, educate and inspire you to be the best that you can be! You can learn about healthy food choices, have fun being active, make a difference in your community and sing along to some fun tunes!
Select a video or song
Dairy
Eat dairy for strong bones.
Fruits and Vegetables
A strong healthy body, vitamins, minerals.
Grains
A good source of energy.
Meat and Beans
Consume protein for strong muscles.
Junk Food
It's ok to have some junk once in a while.
How much is too much?
Make sure you ask yourself.