Unscramble the letters to spell ways you can stop the TV Zombie from getting you. The Soda monster stuffs you with sugar and can make you gain too much weight. To stop the tv zombie, get up and play!
Unscramble the letters to spell ways you can stop the TV Zombie from getting you. The Soda monster stuffs you with sugar and can make you gain too much weight. To stop the tv zombie, get up and play!
Unscramble the letters to spell ways you can stop the TV Zombie from getting you. The Soda monster stuffs you with sugar and can make you gain too much weight. To stop the tv zombie, get up and play!
2 Watch Out for the TV Zombie! Have you heard of TV Zombies and Soda Monsters? If not, then listen up. These creepy creatures live in every town. They can sneak up at any moment. First the TV Zombie slows you down. Then the Soda Monster stuffs you with sugar. Together, they can make you gain too much weight. How do you stop them? Keep reading to find out! Turn Off the TV! To stop the TV Zombie, get up and play! Likes: Watching TV. Playing video games. Surfing the Internet. Favorite foods: Chips, cookies, french fries, and candy bars. Favorite hangouts: Couches, chairs, and video arcades. What it can do to you: Steal your energy. Make you slow. Turn you into a couch potato. 1. nur _______ (Because zombies are slow) 2. edcan _______ (Because zombies dont like music) 3. plorexe _______ (Because zombies are afraid of new places) 4. bilcm _______ (Because zombies have a fear of heights) 5. miws _______ (Because zombies dont like to get wet) Unscramble the letters to spell ways you can keep the TV Zombie from getting you. Use the hints for help. Change Your Channel! ANSWERS: 1. run 2. dance 3. explore 4. climb 5. swim 11505_HLTHYKID_CHILD_Mech.indd 2 6/11/08 10:18:39 AM 1. A boys name 2. Video game name 3. A sound 4. Animal with big teeth 5. A kind of soda 6. Hairy animal 7. Something stinky 8. Something heavy 9. Your name 10. Slimy stuff Beware the Soda Monster! 3 Likes: Drinking soda, sports drinks, and super-sweet juice drinks. Burping. Favorite food: Soda, of course. Favorite hangouts: Soda machines. Fast food restaurants. Corner stores. What it can do to you: Make you gain too much weight. Rot your teeth. Stop the Pop! To stop the soda monster, drink water or milk when youre thirsty. Write Your Own Spooky Story! It was dark out, and ___________________was walking home. Hed been playing ___________________all day at his friends house. Now he was tired. Ahead, he saw the light from a soda machine. He stopped to buy a soda. But when he pushed the button, a loud __________________filled the air. The machine started shaking and its light went off. Suddenly, a creature stepped out from the shadows. It looked like a __________________mixed with a garbage can. It had suckers on its fingers and ___________________shot out of its nostrils. Worst of all, it smelled like a _________________that had just eaten _________________. The Soda Monster! _________________ tried to run away. But his legs felt like a _________________after sitting all day. Just then, his friend _________________pulled up on a bicycle. He jumped on the back and they sped away. They heard footsteps behind them. But when they looked back, all they saw was a dark puddle of ____________________. 9 1 2 4 6 7 8 10 1 3 5 11505_HLTHYKID_CHILD_Mech.indd 3 6/11/08 10:18:42 AM 4 Keep Zombies Away with Play The TV Zombie is lazy. If you play every day, theres no way it can catch you. Try lots of different things until you find what YOU like. Then cut loose! Shoot hoops with a friend. Or, dance to music. It doesnt really matter as long as youre having fun! Go For It! When it comes to play, dont hold back. Play until you breathe harder and sweat. Do this every day. Playing hard helps you keep up during PE or gym. Youll feel stronger, too! And dont forget: Anyone can play hard. Healthy, strong bodies come in all shapes and sizes. Find Ways You Can Play Circle letters to find 10 things you can do to play. The words can go down, up, across, and diagonally. ANSWERS: jumprope, soccer, basketball, dancing, bicycling, football, hockey, swimming, skateboarding, tag Get Moving! If you watch TV all day, the TV Zombie will turn your muscles into jelly. So what do you do? Its simple. Get moving! Do things you think are fun. J U M P R O P E V C U G O T A H R K U Y L T I K A B S H V G S U I W E D X T N I K G O N P T F I B R E M T R A E L I A E H S I K P O B O T I I M L S O C C E R H A L E P F M U L C U Y X I N S C B R Z I B P K L C E V U K E O T E W U C E M L F L I E W A N R S K O Y Z I A I F T T R B T F A R L A N U X O B L D E D A N C I N G Y A N A O I X L I R P A L B U M B L O N A S W U F O O T B A L L Z G O E R Y E F R P H U N O Y F S 11505_HLTHYKID_CHILD_Mech.indd 4 6/11/08 10:18:45 AM Whats More Fun with a Friend? Playing with a friend can add extra fun to your day. But this doesnt mean playing video games. No way! You want friends who get moving! Look at the picture below. Circle activities you like to do with friends. If you dont see ones you like, write them down here: Dont Give Up! You may not be the best at every game. But dont give up. Keep practicing! The more you play, the better you get. And remember, you have your own special skills. What activities are you good at? There are probably things you can already do better than anyone else. What are your special skills? Write down activities youre good at: I got teased because I couldnt kick the ball straight. Then I practiced with my friend, and now I can score! 5 11505_HLTHYKID_CHILD_Mech.indd 5 6/11/08 10:19:05 AM Fruits and Veggies ...help you GO! Soda, Chips, Candy, & Fries ...can SLOW you down! 6 ANSWERS: Circle: broccoli, watermelon, chicken, eggplant, peach, grapes, peas, strawberries, pickle, orange, banana, fish, milk, beans, yogurt, tomato Cross out: soda, cookies, fries, ice cream cone, candy bar, pizza, cheeseburger, popsicle, cake, doughnut, chips, milkshake Best Bites When you play hard, you need the right fuel. Fruits and veggies have vitamins that keep your body healthy. Foods like fish, beans, and chicken help build strong muscles. And things like rice, wheat bread, and tortillas give you energy to play. Eat healthy foods anytime. But beware of junk foods. They can slow you down. Circle foods that help you go. Cross out foods that slow you down. Slow or GO? 11505_HLTHYKID_CHILD_Mech.indd 6 6/11/08 10:19:15 AM 7 Soak the Soda Monster TV commercials never show the Soda Monster. Instead, they make it seem like drinking soda or sports drinks will make you fast. But this isnt the truth. Those drinks are full of sugar. And drinking sugary stuff all the time can make you gain too much weight. It can even rot your teeth. Yuck! The best drinks for you are water and milk. Drink them every day. If you do, the soda monster wont know what hit it! Sink Your Teeth into Colors Want a super food tip? An easy way to stay healthy is eating lots of colors. Not crayons, though! Those taste awful. What you want are colorful fruits and veggies. Try eating a different color every meal. Or, fill your whole plate with colors. Eat all you want! Theres a whole rainbow of tasty fruits and veggies to choose from. Whats Your Favorite Color to Eat? Look at each color in the rainbow. Then write in your favorite fruits or veggies that are the same color. If you dont drink any sodagreat! The Soda Monster couldnt catch you if it tried! Number of sodas I drink in a week X Spoonfuls of sugar a week 10 = Soda Monster Math Did you know one soda has about 10 spoonfuls of sugar in it?! Too much sugar is bad for you. How much sugar do YOU drink? E x a m p l e : A p p l e s 11505_HLTHYKID_CHILD_Mech.indd 7 6/11/08 10:19:21 AM 2 This booklet is not intended as a substitute for professional healthcare. See your doctor before undertaking any significant lifestyle change. 2004, The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com All rights reserved. Lithographed in Canada. Last reviewed May 2008. Weight and Children Like any parent, you want your child to grow up healthy and happy. But for many children, unhealthy weight gain is a serious problem. Being overweight can lead to health problems such as diabetes. It can also hurt a childs self-esteem. The good news is, there is a lot you can do to help. And even if your child isnt struggling with weight, now is still a great time to teach healthy habits that last a lifetime. Not getting enough physical activity. Watching TV, playing video games, and Internet surfing can keep children from getting exercise they need to stay healthy. Making unhealthy food choices. Eating too much junk food, such as soda and chips, can lead to unhealthy weight gain. Eating giant-sized meals. Serving adult-sized meals, even of healthy foods, can provide more calories than kids need. Dieting Is Not the Answer Growing children need healthy food for strong bodies. They should NOT be put on calorie-restricting diets. Instead, kids should be encouraged to play each day, and to eat healthy foods instead of junk foods. This helps a child grow naturally into a healthy weight. Remember, being fit doesnt mean being thin. Healthy bodies come in all shapes and sizes. If you have concerns about your childs weight, talk with your pediatrician. What Causes Unhealthy Weight? Here are common reasons why children gain too much weight: 11505_HLTHYKID_Adult_Mech.indd 2 6/11/08 10:16:02 AM 3 With contributions by: Angela Cable, Elementary Education Cheri Forsh, RN, PHNS, MSN/MPH, Public Health Sandra G. Hassink, MD, Pediatric Obesity Annie Linton, MEd, Exercise Physiology Lauren Tice, RD, Pediatric Dietitian Amanda Wylie, BA, Pediatric Health Education Good Habits Last a Lifetime Helping your child learn healthy habits can lead to a lifetime of good health. So set a good example with words and actions. A simple game of catch can show your child the fun in being active. A trip to the store can be a lesson about shopping for fruits and veggies. Teaching kids to make healthy diet and exercise choices is like teaching them to brush their teeth. Good habits formed now will stay with them forever. Small Changes Add Up If youve ever struggled with weight, then you know changing habits isnt easy. It helps, though, if you dont try to tackle too much at once. Start with small things, like buying fruit for snacks and taking your child for walks. Over time, making small changes will add up to big improvements. Children can also adapt to changes better if they feel involved. So be encouraging. And never tease your child about weight. Set a Good Example The most important role model your child will ever have is YOU. So you cant expect your child to change his or her habits if you dont set a good example. This might mean making changes in your own routine, like watching less TV. But the results are worth it! Setting a good example not only helps your child; it can help the whole family feel better. Be sure to involve grandparents and other adults in your childs life, too. 11505_HLTHYKID_Adult_Mech.indd 3 6/11/08 10:16:10 AM 4 Encourage Active Play Active play is vital to helping your child maintain a healthy weight. Start by letting kids find activities they like. Then encourage them to go for it! Its okay if they breathe hard and sweat. Thats part of the fun. Its best if your child is active at least 30 to 60 minutes each day. But this doesnt have to be all at once. A 20-minute game of Twister after dinner is a lot healthier than watching TV! Turn Off the TV Zombie Sitting in front of a TV screen for hours can turn your child into a TV Zombie. To encourage active play, limit TV, video game, and Internet screen time to no more than 1 to 2 hours per day. If your child has a TV in the bedroom, consider taking it out and replacing it with a radio. For many kids, dancing and singing are active forms of fun. Set Goals Track how much time your child spends in front of a TV or computer each day. Then set goals to turn that screen time into play time. To keep your child motivated, try rewarding improvements with a trip to the zoo or a sporting event. Help Your Child Get Moving Kids love to play, so let them! Not only is it fun, it helps them build strong muscles and bones. Encourage your child to play every day. And dont be afraid to join in. The more active you are, the more your child will want to be part of the action. Video Games/ TV Watching Internet Surfing Active Play (Track Hours) (Track Hours) (Set Goals) Monday Tuesday Wednesday Thursday Friday Saturday Sunday 11505_HLTHYKID_Adult_Mech.indd 4 6/11/08 10:16:20 AM 5 Five Things You Can Do Together Explore the Neighborhood Take a walk and look for things that make your neighborhood special. What kinds of trees grow there? How old are the buildings? Who has the funniest-looking mailbox? How many kinds of birds can you spot? Walking Competition Hold a family competition to see who can walk the most in one week. The winner gets $5 to spend at the sporting goods store. Get Up and Dance Put on some music and dance in your socks. You may not remember all your old dance moves. But your child probably wont know the difference! Household Treasure Hunt Hide some objects around your house. Then make a treasure map with clues. See if your child can follow the clues and find the hidden treasure. Gardening Teach your child how to plant flowers or vegetables. There are lots of things kids love about gardeninglike digging in dirt and seeing bugs. You can even show them how to pull weeds! List other ways the whole family can play together: Get Everyone Involved When you play, your child wants to play, too. So get the whole family involved. How about a game of jump rope, or flying kites at the park? Most children also love to play with other kids. So have your child invite a friend over. You could even host a neighborhood Olympics! You dont have to hold a marathon, though. Just find activities that get everyone excited. And then get moving! Be Creative Getting exercise doesnt mean you have to go to a gym. Any activity or sport will do. Be creative! Think up fun things you and your child can do together. Make some activities outdoor and some indoor. At the bottom of this page are examples to help get you started. And if you run out of ideas, try contacting your local parks department. Many cities have recreation programs that are low-cost or free. 11505_HLTHYKID_Adult_Mech.indd 5 6/11/08 10:16:26 AM 6 Limit Soda and Juice Drinks Stop the Soda Monster! Sodas and juice drinks are real monsters when it comes to weight gain. A soda every now and then is okay. But its not a substitute for healthier drinks. Water and low fat milk are best for your child. Juice and sports drinks should also be limited. A small glass of 100% fruit juice each day is fine. But thats all your child needs. The rest of the time, offer fruit instead of juice. Or, try putting fruit slices in seltzer water for a fun, bubbly drink. Serve Healthy Foods Anytime Keep a variety of healthy foods within easy reach at home. Serve them anytime. Other foods, such as sweets, should only be served on special occasions. Anytime Fruits and vegetables Whole-grain breads and cereals Low fat dairy, such as milk and yogurt Lean protein, like fish, skinless chicken breast, and beans Water! Once in a While Sweets, such as candy bars, cookies, and ice cream Salty snacks, like potato chips Fried foods, like fries and potato nuggets Sugary drinks, like soda, sports drinks, and juice drinks Plan Colorful Meals An easy way to plan healthy meals is serving colorful fruits and vegetables. Use them for side dishes, snacks, or even the main course! Fruits work great for desserts, too. Offer at least 5 servings of fruits and vege- tables a day. When children fill up on healthy foods, theyre less likely to eat junk foods. Serve Child-Sized Portions In todays world of giant-sized meals, its easy to forget children dont need to eat as much as adults. Serve your child food portions that make sense for them. Let kids stop eating when theyre full. Dont make them clean their plates. And if theyre still hungry, offer more vegetables or fruit. Help Your Child Eat Well All foods can have a place in a childs diet. Fruits, vegetables, lean meats, and whole grains should be eaten every day. Foods like french fries and candy should only be served once in a while. Remember, this isnt a restrictive diet. Its about helping your child and family get in the habit of eating healthy foods. 11505_HLTHYKID_Adult_Mech.indd 6 6/11/08 10:16:34 AM Eat Meals Together Make time each week for family meals at home. This helps reinforce healthy eating habits. For extra fun, involve your child in preparing food. Let kids wash vegetables or toss a salad. When dinner is served, turn off the TV. Eat slowly. And serve water or low fat milk for drinks. Also, be sure to serve everyone the same foods. Your child might be confused if dad eats fries and everyone else gets broccoli. Make Changes Gradually It takes a while for families to get used to eating new foods. To make changes easier, introduce new foods one at a time. If a foods not a hit the first time its served, offer it again a few weeks later. Eventually, unfamiliar tastes can become new favorites. Let your child pick out a new fruit or vegetable when youre shopping. Adding healthy foods to familiar meals, such as putting fresh veggies on a pizza, can also help. 7 When Time Is Short If youre a busy parent, it may seem like theres just not enough time to prepare healthy meals. But you do have options. Below are tips to save time and calories: Combine store-prepared foods (such as broiled chicken) with fresh vegetables. Carry carrot sticks, raisins, dried fruit, and yogurt cups in the car for snacks. Buy precut vegetables for quick salads. Cook large meals on the weekend and freeze the rest for leftovers. If you cant avoid fast food, choose healthier options, like a salad instead of fries. Good Place to Start 2% milk Serve at least one vegetable with dinner Serve a new fruit for dessert No more than three small sodas a week Taking It Further 1% milk Serve two kinds of vegetables with dinner Serve fruit for des- sert twice a week No more than one small soda a week Going All the Way Skim milk Make veggies the main course Serve fruit for dessert with every meal Only have soda on special occasions 11505_HLTHYKID_Adult_Mech.indd 7 6/11/08 10:16:37 AM 8 Start with a Healthy Breakfast Make sure your family starts the day with a healthy breakfast. It gives you energy to think, learn, work, play, and be creative. And if youre in a hurry, dont worry! Healthy breakfasts are often quick and easy to make. List ways you can make quick, healthy breakfasts (such as adding sliced banana to whole-grain cereal): Family Food and Fun Time These pages are for you and your child to share. Read them together. Be sure to fill in the blanks. Then put your ideas to work. Making healthy choices can help everybody look and feel better! Morning Recess When you get a break, get moving! Take a glide on a slide. Take a walk while you talk. Even 5 minutes of activity is better than none. Have your child list things they can do during recess or short breaks: Lunchtime Dont let the lunch hour go sour. Pack a healthy lunch. Or, have kids choose lots of fruit and veggie colors in the cafeteria. Be sure lunch money isnt spent on fast food or snacks outside of school. Snack Attacks Its okay to snack when youre hungry. But be smart about it. Dont put chips on your lips. Instead, keep healthy snacks, like a full fruit bowl, within easy reach at home. List healthy snacks your family enjoys (such as low fat yogurt cups): 11505_HLTHYKID_Adult_Mech.indd 8 6/11/08 10:16:46 AM Afternoon Play Afternoons are a great time to be active. So power your hours! Ride a bike. Join a team. Whatever you like to do is okay. Just give it all youve got! Have your child list fun after-school activities: Zombie Alert! Afternoons are a prime time for the TV Zombie to strike. Keep away from TV and video games. Stay on the move! Soda Monster Scare! Choose water or low fat milk with meals. Soda or sugary juice drinks add lots of calories you dont need. Eat Together Eat healthy meals together as often as you can. And make mealtime minutes count. Dont watch TV while you eat. Focus on your food to set the mood. For fun, let everyone help make the meal. List ways your child can help prepare meals (such as washing vegetables for a salad): 9 End with After-Dinner Fun Make time for fun after dinner. Instead of watching TV, get off the couch. Walk around the block. Play hide and seek. Try a game of charades. The choice is yours. Put some delight in your night! List 3 fun things you can all do after dinner: 11505_HLTHYKID_Adult_Mech.indd 9 6/11/08 10:16:53 AM 11505 0806 Helping Your Child Maintain a Healthy Weight 11505_HLTHYKID_Adult_Mech.indd 10 6/11/08 10:17:00 AM