Captain 5-a-day for educator – Curriculum
Captain 5-A-Day audio program
Welcome – This section of the website is tailored specifically for educators.
In this section, you can get an overview of the program.
Or, if you want to get started and need a copy of the Captain 5 a Day materials, you can look at an electronic copy of the curriculum for free. Alternatively, the CT Department of Public Health has complete Adventures of Captain 5 a day kits available. Please contact us to find out how to purchase a kit.
You can also download a short sample [1.3mb] of the Captain 5-A-Day audio program
If you have any other questions or comments, please contact us.
"The Adventures of Captain 5 A Day" Audio Cassette
Listen to the Cassette
Before inviting the children to embark on an adventure with Captain 5 A Day, sit back and listen to the cassette alone: The cassette takes 15 minutes. Let your imaginationgo.
After Listening to the Cassette Plan Follow Up Activity
You will find many fun filled adventures included in this adventure box. The five fruits and vegetables featured on the cassette are; carrots, broccoli, spinach, oranges and grapes.
If You Choose a Quick Adventure
At the end of the cassette Captain 5 A Day says, "Why not get some REAL fruits and vegetables right now." Easy tasting ideas: Baby carrots, small oranges or clementines, grapes or broccoli and spinach served raw with a low fat salad dressing for dipping.
If You Choose an Extended Adventure
If you have more time to extend the adventure, there are many interesting and fun ideas in this box. Some are real food adventures; some are virtual. Try a different activity each time you play the cassette to keep things exciting. The adventure cards will give details about timing and supplies.
"The Adventures of Captain 5 A Day"
Now you're ready to embark on the first adventure with your class.
Steps for Playing the Audio Cassette
Clear a fairly large space so that the children do not bump into each other.
Invite the children to embark on an adventure with Captain 5 A Day. Explain that the Captain's name comes from the goal of eating 5 fruits and vegetables each day to keep their bodies healthy and strong and to help them grow.
Assure them that they are growing strong now, but that they probably want to continue to grow and be stronger as they get older.
Show the children the pictures of the five featured fruits and vegetables. Also show them pictures of how these foods grow, to be sure they know what the food looks like before the cassette begins. (Both sets of pictures are found in the copy master section.)
Demonstrate galloping and how to walk with stiff legs.
Tell them that they need to put on their "pretend or make believe hats" and listen, follow along and have fun.
Play the cassette and have a great time.
After the cassette, embark on your follow-up adventure.
Classroom Food Environment
Presenting health food experiences to young children has a positive influence on acceptance and consumption. For the preschooler this environment is created by foods available in school and at home. Children notice when teachers and parents eat and enjoy health foods. Modeling is a big part of developing healthy eating habits. Sight, sound, smell, touch and taste are other ways children experience foods. Captain 5 A Day’s adventures bring these experiences to life in your classroom. Some preschool programs find it helpful to establish guidelines for food brought to school. This helps keep the message to the children consistent-healthy food is important all the time, not just during a nutrition lesson. (Such a guideline might be: at least one fruit and or vegetable at all parties.) A model note to parents is enclosed in the at-home section.
5 A Day Serving Sizes
When planning your 5 A Day adventure it’s important to remember the differences between preschool and adult serving sizes. For example:
| Adults Serving Sizes |  |
Preschooler 4-6 Year Old |
|
Preschooler 1-3 Year Old |
| 1 medium size fresh fruit |
1/2 whole fresh fruit | 1/2 - 1/4 piece fresh fruit | ||
| 1/2 cup canned fruit |
1/3 cup canned fruit |
2-3 tablespoons canned fruit | ||
| 1/4 cup dried fruit | 1/8 cup dried fruit | 1/3 cup 100% real fruit juice | ||
| 3/4 cup 100% fruit juice | 1/2 cup 100% fruit juice | |||
| 1/2 cup cooked vegetables | 1/3 cup cooked vegetables | 2-3 tablespoons leafy or raw vegetables | ||
| 1 cup leafy or raw vegetables | 1/3 cup leafy or raw vegetables | 2-3 tablespoons leafy or raw vegetables |
Taster’s Club: A most important adventure
Early food experiences have a great impact on lifelong eating habits. Introducing new foods to young children is the best way to help them to learn to like a wide variety of foods. Diversity in food selection is the best policy for good nutrition throughout life. Experiencing food means exploring all aspects of the food, especially tasting the food. Even tiny tastes set the state for bigger tastes and final acceptance down the road. It often takes 5 tastes to finally like a food that a person did not like on the first try. When exploring a new food, all sensations can come into play: touch, sight, sound, smell. This activity can be done many times with many foods and never gets old.
Materials
- Two or three of the fruits and vegetables discussed in the audiocassette, or other ones that are unfamiliar to children.
- Captain 5 A Day’s food exploration chart, directions found in this section.
- Food taster’s badge (badge in the copy masters section.) Directions on next card.
- Here are some suggestions for discussing the new fruit or vegetable with the children:
- The food we will taste/discuss is called…
- It looks…(example: color, size, shape)
- At the top it is…
- At the bottom it is…
- Inside it is…
- It feels…(example: rough, smooth, hard, soft, fuzzy, slippery, round, prickly)
- It smells…
- It can be prepared in these ways… (example: fresh, cooked, cold, hot, sliced, mashed)
Before children taste a new fruit or vegetable, discuss the food with them.
To Introduce A New Food:
- Cut one of each fruit or vegetable into bite-size pieces.
- Pass an uncut fruit or vegetable around the group. Give each child an opportunity to look at it closely, feel its texture, smell it and listen to its sound when it’s shaken or thumped.
- Have children think of words that describe each food.
- Cut the whole fruit or vegetable to show what the inside looks like. Discuss how the inside is different from the outside. Color, texture, seeds, etc.
- Taste, enjoy and discuss.
Vegetable Tasting Adventure
Help your children become captain 5 A Day’s vegetable adventures.
Ingredients
Select and wash two or three of the following:
- Broccoli
- Cabbage
- Carrot
- Cauliflower
- Celery
- Collard Greens
- Green Pepper
- Mushroom
- Spinach
- Tomato
- Tools
- Knife
- Cutting board
- Napkins
- Help the children answer these questions about the vegetables, one at a time:
- Seeing
- What does it look like? (Like a tree, a ball, a leaf or a little house…)
- What shape is it? (Round, flat, smooth, straight…)
- What color is it?
- How big is it compared to other things?
- Feeling
- How does it feel? (Smooth, rough, hard, soft, bumpy, cold, warm, crinkly…)
- What else feels like this?
- Cut the vegetable and ask about seeing, feeling and smelling, as well as tasting, use taster’s chart if you wish.
- Tasting
- What does the vegetable taste like? (Sweet, sour, salty…)
- What does it feel like in your mouth? (Juicy, crisp, hard…)
I Ate The Vegetable At Home
Materials
- A packet of at least 10 vegetable pictures for each child. Pictures can be cut from magazines; or use cardboard food models, copy masters or cut up food poster.
- Scissors
- The food exploration chart to record children’s intake.
- Each child can help make a packet. Each child takes a packet of vegetable pictures home. A letter to send with the packet is on the next card.
- When a child eats a vegetable at home, a parent will put the picture of that vegetable in the child’s school bag.
- At school, the teaching staff will record it on a tasting chart. A star or other mark can be put on the picture so parents know that it was recorded. The child takes the picture(s) back home. This activity can continue for several days.
- A variation: a different child takes the packet home each night, until each child has taken the packet home at least once.
Dear Parent,
Today, we are beginning a nutrition program about eating vegetables. Vegetables have lots of vitamins, minerals and fiber which are an important part of a healthy diet. Your child has a packet of vegetable pictures in his/her school bag. Please put this packet where it is easy to reach. Every time your child eats a vegetable, show your child the picture of that vegetable from the packet and put the picture in his/her school bag to bring to school the next day. If your child eats a vegetable that is not pictured in the packet, use a blank piece of paper and ask your child to draw the vegetable. Each day the teacher will ask the class to show their pictures. The teacher will mark the picture when recorded. A chart will be kept at school to record the vegetables the children eat.
Thank you for participating!
Broccoli Forest
Tools
- Picture of broccoli growing to show children. (see copy master section)
- Paper plate
- Broccoli small stalks with florets for each child.
- Low fat salad dressing
- Give each child broccoli that has been washed and dried.
- Have the children stand it up to look like a tree.
- Compare to a tree: same and different; color, stem like a trunk; leaves, flowers.
- Show and discuss picture of broccoli growing.
- Give every child a bit of salad dressing on the plate to dip the broccoli tree into and eat.
Broccoli Pancakes
Tools
- Frying pan
- Hot plate or burner
- Plates
- Forks
- Napkins
- 10 ounce frozen broccoli
- 1/2 cup parmesan or grated cheese
- 1 cup pancake or biscuit mix
- oil just to cover bottom of pan
- 1 egg
- 1 cup skim milk
- Cook broccoli or let defrost and drain off as much water as possible
- Beat egg in large bowl.
- Add pancake mix, cheese and milk; blend until smooth
- Add broccoli and mix well
- Heat oil, and drop by spoonfuls into heated oil in frying pan.
- Cook 2-3 minutes on each side or until golden brown.
- Put on paper towel to remove excess oil before eating.
- Other vegetables and fruits can be substituted for broccoli, such as grated carrots, zucchini, apple or banana.
- Yields 15 2-inch pancakes.
Spinach Salad In The Bag
Ingredients
- Spinach leaves, children can wash and dry
- Other bite sized pieces of fruits or vegetables as desired, such as orange sections or carrot sticks
- Low fat salad dressing
- Ziploc bags one for each child
- Paper towels to dry spinach leaves
- Fork for each child
Give each child:
- Spinach leaves to wash and dry
- A plastic ziploc baggy
- 2-4 washed and dried spinach leaves (depends on size of leaf)
- 1 tsp. low fat salad dressing
- a fork
- Tear the spinach leaves into bite size pieces
- Put the spinach pieces into the baggy.
- Add other fruits and vegetables, if desired.
- Add the salad dressing.
- Zip the bag closed
- Shake the bag till dressing covers leaves
- Open the bag and eat spinach salad. Yum.
Carrot Orange Salad On Spinach Leaf
Tools
- Vegetable grater
- Measuring cups and spoons
- Knife
- Cutting board
- Mixing bowl
- Spoons, plates, forks, and napkins
- 1 lb. Carrots, washed and grated
- 1/2 cup orange juice
- 1/2 cup raisins
- 2-3 oranges peeled and sectioned
- Fresh spinach leaves, washed and dried
- 2 tablespoons sesame seeds (optional)
- Combine all ingredients in a bowl.
- Serve on a spinach leaf.
Juice The Orange: Plant The Seeds
Ingredients
- 1 orange with seeds for each child
- Bowl and pitcher
- Cups for drinking
- Cup and plate for each child for planting
- Knife and cutting board; spoons
- Potting soil
- Plastic wrap
Juice the Orange
- Cut an orange in half for each child. Have children wash hands. Give the orange to each child and have them remove the seeds. Save seeds on their plates to use later. Each child will squeeze juice from orange into the big bowl. Pour juice into pitcher and pour some juice into cups for children to drink.
- Give each child a cup and spoon. Place potting soil so that the children can reach it. Have children fill cup about 3/4 full with potting soil and plant seeds about 1/2 inch deep. Water until moist. Cover with plastic wrap until sprouts emerge. The remove plastic and keep moist. Watch the plants grow. Smell the leaves.
Orange Coconut Salad
Ingredients
- Canned mandarin oranges (15 ounces)
- 1/4 cup coconut
- Mixing bowl
- Bowls or cups
- Spoons
- Drain oranges, pour into mixing
bowl, sprinkle with coconut, and mix lightly. Serve. (1/4 cup
meets 1/2 of the fruit / vegetable component of child care food program
- ccfp).
Ingredients
- Blood oranges
- Tools
- Knife
- Cutting board
- When blood oranges are available, (fall-winter) get enough for each child to have one half of the orange. Talk about what color will be inside when you cut the oranges. Surprise, they are red. 1/2 of orange meets 1/2 of the fruit/vegetable component in CCFP.
Making Raisins
- This activity requires low humidity and fair weather.
- Fresh, ripe, firm seedless Thompson grapes (enough for each child to have a few)
- Large pan or bowl of water
- Plastic-coated trays or paper plates
- Paper towels
- Pieces of clean cheesecloth, mosquito netting or wire
- Screen, large enough to cover the trays
- Glass container with tight-fitting lid
- Handle the grapes carefully as they bruise easily.
- Save several for comparison later.
- Place the grapes in the container of water and wash them thoroughly.
- Life the grapes from the water and blot them with a paper towel.
- Remove the grapes from the stem and spread one layer of grapes evenly on the tray.
- Cover the tray with the cloth or screen to keep insects and dust from getting on the grapes.
- Fasten the cloth so it will not blow off.
- Place the tray of grapes in direct sunlight to dry, away from dirt and dust and where air can circulate freely over and under the tray. You may need to put the tray on blocks.
- After 3 days, test the grapes for dryness by squeezing them in your hand. If there is no moisture left on your hand and the grapes spring apart when the hand is opened, the grapes are dry enough. Thy should be pliable and leathery. If the grapes are not dry, test them again the next day.
- When grapes are dry, remove them from the tray.
- Use reserved grapes for comparisons:
1. Changes in color: green to brown
2. Changes in form: sphere to flat
3. Changes in texture: smooth to wrinkled
4. Changes in taste: sweet and mild to sweeter and rich
- When eating raisins for a snack, brush teeth or swish afterwards because raisins stick to the teeth.
- Store raisins in an airtight container, stored in a cool, dry place and they will keep for more than six months. Grapes will remain fresh in a refrigerator for three to five days.
Dancing Raisins
Ingredients
- Raisins
- Clear club soda
- Clear cup
- Place raisins in cup
- Add soda
- Watch bubbles carry raisins to the surface
- Observation of properties of gas.
- Gas rises, is lighter than liquid air bubbles transport raisins to the surface.
Grape Adventures
Ingredients
- Fruit listed below
- Paper plates
- Bowls
- Cutting utensils
- Pears & Grapes: slice fresh pears and slice grapes in half. Give each child 1/4 cup of each fruit, and this will meet fruit/vegetable component in CCFP.
- Canned Peaches & Grapes: In each child’s bowl put half of a canned peach (in its own juice or water packed). Have children add halved green grapes to the peach hollow (1/4 cup of each fruit will meet the fruit/vegetable component of the CCFP).
- Counting Grapes: give each child a small bunch of grapes and let them pull their grapes off the stems, count them as they put them in a bowl. (1/4 cup of grapes meets 1/2 of the fruit/vegetable component).
- Frozen Grapes: Freeze seedless
grapes and give them to children to eat frozen (1/4 cup meets 1/2 of
the fruit/vegetable component).
Captain 5 A Day’s Fruit Pizzas
Servings: 24
Serving size: 2 waffles and 1/4 cup fruit
Ingredients
- 48 mini waffles
- 8 oz. Tub whipped light cream cheese
- 1/2 tsp. Vanilla
- 6 cups assorted fruit i.e., mandarin oranges, bananas, grapes, strawberries
- Bowl
- Mixing spoon
- Plastic knives
- Napkins
1. Put waffles in oven to make crisp or defrost
2. Mix together cream cheese and vanilla
3. Give each child 2 waffles, approximately 1 tablespoon cream cheese and 1/4 cup assorted fruit.
4. Children spread the cream cheese on their waffles and put fruit on top. If all the fruit doesn’t fit on the waffles, they can eat it plain.
Meets CCFP: 1/4 cup vegetable/fruit, 1 bread
For a CCFP complete snack: 1 serving fruit waffle pizza, 1/4 cup 100% juice or another 1/4 cup fruit
Rainbow Fruit Medley
Ingredients
- 1-16 oz. Peaches, canned in unsweetened juice
- 2 kiwis, peeled and sliced into small pieces
- 1 cup strawberries
- 3 cups watermelon chunks
- 1 cup seedless grapes
- Large bowl
- Mixing spoon
- Knives
- Spoons
- Bowls or cups
- Napkins
- Mix together fruits in a large
bowl. Chill before serving. Yields 8 cups or 16 1/2 cup servings.
Pasta Twist Salad
Ingredients
- 4 cups cooked pasta, macaroni, rotini, rigatoni, bowties or twists
- 1 can 10.5 oz kidney beans, drained
- 1/2 cup chopped dill pickles or cucumber
- 1 cup sliced carrots, raw or steamed
- 1/2 cup chopped green pepper
- 1/4 cup low fat ranch salad dressing
- 1/4 cup low fat Italian or vinaigrette salad dressing
- 3 tablespoons lemon juice
- Large bowl
- Small bowl
- Mixing spoon
- Plates
- Forks
- Napkins
- Gently mix together pasta, beans, and vegetables in a large bowl. In a small bowl, mix together salad dressings and lemon juice. Add dressing mixture to pasta, mixing thoroughly. Chill and serve. Yield is six 1 1/4 cup servings.
Southwestern Pepper Cups
Ingredients
- 5 medium peppers, halved and seeded (red, yellow or green peppers)
- 1/3 cup onion, minced
- 1 clove garlic, minced
- 1-1/2 tsp. olive oil
- 3 cups cooked rice
- 1 can (10.5 oz) tomatoes, diced and drained
- 1 can (8.5 oz) whole kernel corn, drained
- Vegetable cooking spray
- 1 cup cheddar cheese, shredded
Tools
- Large pot
- Mixing bowl
- Skillet
- Baking sheets
- Cutting board
- Knives
- Mixing spoons
- Plates
- Forks
- Napkins
- Heat peppers in boiling water 2 to 3 minutes. Drain, set aside.
- Cook onion and garlic in oil in medium skillet over medium-high heat 3 minutes.
- Combine rice, tomatoes, corn and onion mixture; mix well. Spoon into pepper halves.
- Place on baking sheet coated with cooking-spray. Bake at 350º for 10 minutes or until hot. Sprinkle with cheese. Bake again at 350º for 5 to 10 minutes or until hot, and cheese melts.
- Makes 10 servings.
Captain 5 A Day’s Super Power Pizza
Ingredients
- 1 package pizza dough
- 1 cup spaghetti sauce
- 2 1/2 cups grated low fat cheese
- 1 1/2 cups chopped vegetables: peppers, spinach, artichokes, broccoli, onions, mushrooms, etc.
Tools
- Cookie sheet or 12” pizza pan
- Knives
- Spoons
- Plates
- Napkins
Spread dough on a greased 10”x15” cookie sheet or 12” round pizza pan. Cover with sauce. Sprinkle with cheese, then add vegetables of choice. Bake at 375º for 15-20 minutes, checking underside of crust to prevent over-baking. Yields: 4 adults servings 7 1/2” x 5” slices. Child serving: 1/2 slice
You may want to start with half the amount of vegetables the firs time this is served. Gradually add more vegetable each time the recipe is prepared.
Captain 5 A Day’s Yummy Slush
Ingredients
- 100% fruit juice
- Ice Trays
- Small paper cups or plastic freezer molds
- Spoons
- Pour fruit juice into container or tray
- Place in freezer, wait until frozen
- Remove from freezer, eat and enjoy!
Ingredients
- Seltzer
- 100% Fruit Juice
- Cups
- Pour 1/2 juice and 1/2 seltzer into cup.
- This is a healthy drink idea to replace soda
Look for recipes using fruit and vegetables that would be fun to make with the children.
- Explore how processing changes the texture, appearance, taste
- Apples to make applesauce
- Split green peas to make pea soup
- Potatoes for mashed potatoes
- Corn to make popcorn
- Sweet potatoes to make mashed sweet potatoes
- Cranberries to make sauce or salad
- Fruits and vegetables can be added to familiar foods like soups, sauces, muffins and pizza.
Field Adventures
Field adventures make classroom lessons come alive. Seeing is believing. When children experience something personally they gain a deeper understanding. Each community has its own unique field experiences. The following is a list of suggested field adventures. You be the judge in terms of usefulness to your students.
Field trip suggestions: Tour, Talk & Taste
- Vegetable farm
- Fruit orchard
- Farmer’s market
- Food processing company
- Restaurant kitchen
- Supermarket produce section
3. Captain 5 A Day Match
Materials
Game I Match or sort the pictures by color, size, shape, texture.
Game II Glue pictures of fruits and vegetables on a paper plate, have child “shop” for the matching items.
Game III Cut pictures from labels into jigsaw puzzle. Have child put pieces together.
Growing 5 A Day
This activity requires several days or weeks
Materials
Directions
Show children the pictures of the various ways fruits and vegetables grow. Give each child a copy of the one plant you will be discussion. Have them cut and color the part of the plant we eat. When all 5 plants are colored, give children a large piece of construction paper. Ask them to draw a line in the middle to define the ground and the sky and to add the sun for the plants to grow. Review how each plant grows. Direct children to paste the plants in the appropriate spot on the paper, showing how they grow. (above the ground, under the ground). Have children draw in rain to water the plants. Collect pictures to use for “which parts do we eat” activity.
Captain 5 A Day suggests discussing:
1. Plants need sun and water to grow.
2. Plants grow in different ways.
3. We eat different parts of plants.
The Parts of Fruits and Vegetables We Eat
Materials
Use pictures made during the “growing 5 A Day” adventure
Directions
Hand out “growing 5 A Day” picture back to each child. Discuss the parts of the plant and then the part of the plant we eat.
We Eat
Carrot- Root
Broccoli- Stalk and Florettes
Spinach- Leaves
Orange- Fruit from Tree
Grapes- Fruit from Vines
Planting Seeds
Materials
- Seeds for each child; beans, broccoli, carrots, oranges, peas, spinach, or others that are easy to grow
- 8 ounce disposable cups or milk containers with top cut off
- potting soil
- plastic wrap
Directions
- Give each child a cup and spoon. Place potting soil so that the children can reach it.
- Have children fill cup about 3/4 full with potting soil and plant seeds about 1/2 inch deep.
- Water until moist.
- Cover with plastic wrap until sprouts emerge. Then remove plastic and keep moist and in the sun.
- If possible, transplant seedlings to an outside garden at the appropriate time of the year.
Planting Sprouts
Materials
- Alfalfa seeds or mung beans
- Jar
- Clean stockings or cheese cloth to cover jar mouth
- Rubber bands
Directions
- Rinse seeds or beans.
- Place in jar.
- Cover the mouth of jar with the piece of stocking. Pull tightly over the mouth of the jar. Secure with rubber band.
- Pour water through stocking. Rinse every day with water, drain. (Beans/Seeds should not sit in water).
- When ready to eat, remove stocking.
- Captain 5 A Day suggests adding sprouts to salad, pizza and sandwiches.
Carrot Top Garden
Materials
- 1 carrot for each
child or a few for the class –
children can eat the unused carrot portion.
- Shallow dish for each carrot; plastic soup bowl works well
- pebbles to hold carrot in place.
Directions
- Cut off leaves on carrot top, if any, so new growth can emerge
- Cut off about 2 inches of the large end of the carrot.
- Put top side up in shallow dish and place pebbles around to hold in place.
- Add water to keep pebbles moist.
- New, feathery leaves will grow within a week.
Plant Cuttings
Materials
- Carrot
- White potato, sweet potato, or onion.
Directions
- Fill container with water.
- Put toothpicks into vegetable so that the vegetable will be supported in the water.
- Place vegetable with point side down into the water. Toothpicks should support vegetable so that it is not completely submerged.
- Put jar in a warm, dark place and keep it filled with water.
- New roots will soon appear and in about 10 days teh stem will start to grow.
- The plan is now ready for the sun. Put the jar in a sunny window and every day check for new growth and leaves.
Captain 5 A Day Special Day Cards
Materials
- Fruit & Vegetable masters (from copy master section)
- Construction paper
- Scissors
- Crayons
Materials
- Fold construction paper in half. Place a master on paper so that when it is cut out a fold will hold card together. Make one picture card per child.
- Give each child a fruit or vegetable card and crayons.
- Child will color card and write message or draw a picture inside.
- Use cards for thank you's or any holiday: Mother's day, Father's day, etc.
Captain 5 A Day Headbands
Materials
- Fruit and vegetable masters (from copy master section)
- Construction paper
- Scissors
- Crayons
- Glue
- Cut construction paper to make a headband for each child.
- Provide each child with one of each fruit and vegetable from copy masters to cut out and color.
- For younger children, precut teh 5 fruits and vegetables.
- Give each child a headband and one of each fruit and vegetable to cut out and color.
- Children glue fruits and vegetables to headband; size band to
child's head and glue together.
- Children wear headband home to initiate a discussion about the fruits & vegetables they have tried at school.
- Send home a parent letter on the same day as the headbands go
home.
4. At Home
Dear Parent,
Welcome to the World of Captain 5 A Day's Adventures. The tape you are about to play with your child combines learning about fruits and vegetables with physical activity. Eating more fruits and vegetables and physical activity will help keep your family healthy and at a proper weight. Staying at a proper weight helps prevent many illnesses.
The fruits and vegetables in the tape are: carrots, broccoli, spinach, oranges, and grapes. If you have any pictures of these foods or the actual foods, you can show them to your child before
and during the tape. Pictures may be found on the labels of cans or in magazines.
Before you start, make some space in the room so you and your child can move around. Turn on the tape and have fun.
After the tape is finished, ask you child: How many servings of fruits and vegetables shoud you eat every day? Which fruits and vegetables did Captain 5 A Day talk about?
When you serve fruits and vegetables, remind your child that Captain 5 A Day says you n eed to eat 5 A Day to be strong and healthy.
From,
Captain 5 A Day
At school, we provide exercise and nutritious food to keep your child healthy. Today, we had a very special activity that combined both exercise and nutrition. Ask your child, "What does Captain 5 A Day's name mean?" Here's an exercise and a nutritious snack for home.
Exercise
With your child, turn on some music with a good beat and dance.
Snack
Make carrot salad
2 cups raw carrots, shredded
1/2 cup raisins
1/2 cup mayonnaise (low fat)
Combine all ingredients. Your child can help mix.
Serving size for: 1-3 year-olds is 2-3 tablespoons; 4-6 year-olds is 1/3 cup
From,
Captain 5 A Day
Dear Parent,
One of the ways children stay strong is to be physically active. Today, your child pretended to be a strong broccoli stalk with Captain 5 A Day. Ask your child to show you how to walk like a broccoli stalk. Here's an exercise and a snack idea for home.
Exercise
Using a soft foam ball or frisbee, play catch together.
Snack
Together, make broccoli & cheese pitas.
Use medium pitas, fresh broccoli, sliced or shredded cheese- like American, provolone, swiss, mozzarella.
Cut pitas in half.
Wash broccoli and cut off florettes.
Fill each pita half with broccoli florettes.
Add 1 slice cheese. Option: heat to melt cheese.
Serving size for 1-3 year-olds is a 1/2 pita, 2-3 tablespoons broccoli, 1 slice of cheese equals 1/2 ounce. Serving size for 4-6 year-olds is 1 pita, 1/3 cup broccoli, 2 slices of cheese or 1 ounce.
Dear Parent,
Captain 5 A Day visited us today. We swayed in the breeze like spinach leaves. Here is an exercise and a snack idea for home.
Exercise
Walk together up and down the stairs.
Count how many times you can do this.
Snack
Make steamed greens
1 package fresh spinach
1 small head of cabbage
Wash spinach and cabbage. Cut up cabbage. Put together in a big pot. Add water (not too much, though). Cook until spinach wilts and cabbage softens. Tastes great!
A serving size for 1-3 year-olds is 2-3 tablespoons, 4-6 year-olds is 1/3 cup.
From,
Captain 5 A Day
Dear Parent,
Everyone needs Vitamin C. It helps protect against cancer, may protect lungs against pollutants, and may lessen the symptoms of a cold. Every day you need to have foods high in Vitamin C to protect your body. Captain 5 A Day suggests eating oranges- a great source of Vitamin C. Captain 5 A Day had your child pretend to be an orange today. Here's an exercise and a recipe to try at home.
Exercise
Jump for joy.
How many times can you jump without stopping?
Snack
Make orange & grape pops:
- 100% orange juice
- Washed seedless grapes, cut in half
- 5 oz. paper cups
- Plastic spoon (small)
Fill 5 oz. paper cup 3/4 full with orange juice. Freeze until partly solid and then add seedless grapes and a plastic spoon. The spoon will be the stick. Freeze completely.
Serving size for 1-3 year-olds is 1/3 cup orange juice, 4-6 year-olds is 1/2 cup.
From,
Captain 5 A Day
Dear Parent,
Captain 5 A Day taught the children how to twist and turn like grape vines. Being flexible is good for the body! Eating fruits and vegetables is good for the body, too. Here's an exercise and a snack idea for home.
Exercise
Together do some stretching. Touch your toes. (Try not to bend your legs.) Put your right hand on your left shoulder and your left hand on your right shoulder and hug yourself, then hug each other.
Snack
Make frozen grape pops:
- 1 can grape or grape & fruit blend juice (100% juice)
- Bunch of fresh seedless grapes- washed
- Plastic spoons
- Paper cups
Pour juice into cup. Put in freezer until partly frozen.
Take out of freezer and add a few grapes and the spoon.
Freeze until solid. The spoon will be the stick.
Serving size for 1-3 year-olds is 1/4 - 1/3 cup, 4-6 year-olds is 1/2 cup.
From,
Captain 5 A Day
Dear Parent,
Today, we tried _____________________________.
We have been having fun with food in our class. We've been learning about fruits and vegetables to keep our bodies healthy, strong and growing. Captain 5 A Day visited our class and said that it is important to have a total of 5 servings of fruits and vegetables to get the things we need to grow well and stay strong.
As part of the Captain 5 A Day program, we have been tasting some new foods. Ask your child about the food adventure so you can have fun with 5 A Day too.
To go along with our focus on 5 A Day, we encourage you to include a fruit and/or vegetable as part of the food you provide in school for parties, holidays or other occasions. We are trying to get the children to eat fruits and vegetables all the time, not just during a nutrition lesson.
From,
Your Teacher
Dear Parent,
Captain 5 A Day has been taking our preschool class on a fruit and vegetable adventure. The children have been learning to eat 5 A Day- 5 fruits and vegetables every day.
Get kdis started in the morning with a glass of fruit juice and a portion of fruit. Mis up the variety, use fruits over cereals, or as a fast food in the car. By the time your child gets to school, 2 of the 5 servings will have been eaten! A healthy way to begin the day.
From,
Captain 5 A Day
Dear Parent,
Captain 5 A Day invites all children to make choices. We adults must help them make healthy ones. At the grocery store, give your child a choice of two or three fruits or vegetables to buy. At home, ask, "How do you want this made- cooked or cut up raw?"
Look in your refrigerator and cupboards. Are the foods you want your child to eat easy to see and easy to reach?
Young children have small stomachs so they need to eat plenty of healthy foods often. Fruits and vegetables make happy, healthy snacks.
From,
Captain 5 A Day
Dear Parent,
Captain 5 A Day encourages all children to be cooks. Everyone is more likely to eat something they help to make, so let your child help you cook.
Remember to consider safety, use plastic knives and be careful near hot items.
Children may make a little more mess, and they may take a little more time to shred those carrots, or apples, but when you see them eating a new food, you know it's worth it.
Children, like adults, may nibble during preparation. That's okay. Even if htey don't eat the finished product, they will already have tasted the spinach or broccoli during cooking.
Children can wash, dry and shred salad greens, slice bananas for a fruit salad and other easy tasks.
From,
Captain 5 A Day
Dear Parent,
Your child doesn't like vegetables? Captain 5 A Day suggests adding them to favorite items.
Let your child slice, chop or grate items to add to your family's favorite foods. Put carrots in spaghetti sauce. Add chopped cabbage to canned vegetable soup. Add celery and onions to beans, meatload or rice. Every spoonful of vegetables helps towards reaching the goal of 5 A Day. Enjoy healthy eating!
From,
Captain 5 A Day
We eat with our eyes, so the rainbow of colors of fruits and vegetables make meals more inviting and fun. Children love shpaes and puzzles, so let your imagination run wild. Arrange food shapes on the plate to get a child's attention. Put long foods next to round ones and orange next to brown. Bright colors and interesting shpaes encourage eating.
From,
Captain 5 A Day
It's warm outside and you're looking for something cold to serve the kids. Captain 5 A Day has some suggestions.
*Freeze bunches of grapes (wash first) and serve them frozen. Do not give to infants or toddlers who could choke.
*Make frozen fruit pops using 100% fruit juice. Put juice in small paper cups. Peel paper away to eat.
*Freeze peeled bananas and eat frozen.
*Freeze fuit cocktail in paper cups.
From,
Captain 5 A Day
- Carrot
- Carrots Under Ground
- Spinach
- Spinach Leaves
- Broccoli
- Broccoli In The Ground
- Taster's Badge
- Orange
- Orange Tree
- Grapes
- Grape Vine
5 A Day Program
The 5 A Day for better health program is one of the first National Nutrition Programs with a simple, positive message – eat 5 or more servings of fruits and vegetables every day for better health. The program is jointly sponsored by the National Cancer Institute (NCI) and the Produce for Better Health Foundation (PBH).
Goal of the National Program: to increase the amount of fruits and vegetables people eat each day to 5 servings by the year 2000.
Currently, in Connecticut, adults are only eating 3.5 servings per day. Nationally 1 in 5 children eat the recommended 5 servings of fruits and vegetables every day. Nearly one fourth of those are French fries.
The goal of our Connecticut 5 A Day program is to target preschool children, their families and teachers to help meet the National goal of eating 5 A Day.
Why 5 A Day?
Nutrition Justification
Better Health
Eating at least 5 servings of fruits and vegetables a day lowers risk of cancer, heart disease and stroke. Overweight among preschoolers is a growing national health concern. Overweight is a known risk factor for chronic diseases. The Captain 5 A Day Program encourages healthy eating in combination with daily physical activity. Eating a diet with 5 fruits and vegetables, along with other low fat foods such as 1 % milk – and participating in daily physical activity may reverse this trend.
Better Nutrition
Fruits and vegetables are low in calories and fat while high in vitamins, minerals and fiber needed for health and growth.
Better Habits
Children with good eating habits grow into healthier adults. Chronic diseases such as cancer, heart disease, stroke and diabetes develop over a long time period. Developing healthy eating habits at an early age is critical to lowering the risk for these diseases
7. Resources
Children’s Books about Fruits and Vegetables
Apples. Nonny Hogrogian;
MacMillian Press, 1972.
Blueberries for Sal. Robert
McCloskey; Viking Press, 1984.
Blue Bug’s Vegetable Garden.
Virginia Poulet; Children’s Press, 1973.
Eating the Alphabet: fruits and
vegetables from A to Z. Lois Ehlert; The Trumpet Club, 1989.
Gregory, the Terrible Eater.
Mitchell Sharmat; Scholastic, Inc., 1980.
Mexicali Soup. Kathryn Hitte
and William Hayes; Parent’s Magazine Press, 1970.
Mr. Rabbit and the Lovely Present.
Charlotte Zolarow, 1962.
More Potatoes. Millicent
Selsam; Harper and Row, 1972.
Oliver’s Vegetables. Vivian
French; Orchard Books, 1995.
Stone Soup. Ann McGovern;
Scholastic, Inc., 1968.
The Carrot Seed. Ruth Krauss;
Harper & Row, 1945.
The Supermarket. Anne and
Harlow Rockwell; MacMillian Press, 1979.
Cookbooks for Kids
1. Pretend Soup and other Recipes: A cookbook for preschoolers and up.
Mollie Katzen and Ann Henderson; Tricycle Press, 1994.
2. The American Heart Association’s
Kids Cookbook: all recipes made by real kids in real kitchens.
Times Books-Random House, 1993.
3. Cool Cooking for Kids. Pat
McClenahan and Ida Jaqua; Fearon Pitman Publishers, Inc., 1996.
There are many more, look in your library.
Preschoolers and Healthy Food Habits
How to Get Your Kids to Eat, But Not Too Much. Book by Ellyn
Satter, Bull Publishing, 1987.
Meals without Squeals: Child care feeding guide and cookbook.
Christine Berman and Jacki Fromer, Bull Publishing, 1991.
Vegetable Magic: A preschool and kindergarten nutrition
education source book using vegetables as learning tools. University of
Connecticut, Dept. of Nutritional Sciences, CNETP, Box u-17, 3624
Horesbarn Rd. Ext., Storrs, CT 06260-4017.
Getting a Head Start with 5 A Day Fun Kit: includes a video,
camera-ready handouts, newsletters, activities and resource material
for preschool children and their families. Available from Montana
Department of Public Health & Human Services, C/O Kathy Andersen,
MS, RD, Cogswell BLDG., C-317, Helena, MT 59620.
The Foods I Eat…The Foods You Eat! A multicultural nutrition
program for young children. Includes teacher’s guide with parent
involvement and take-home materials, audio cassette, posters and books.
Available from Many Hands Media, 1133 Broadway, Suite 1123, New York,
NY 10010.
Supermarket Tours
1. Shopping for Food and Making Meals in Minutes Using the Dietary
Guidlelines: Department of Agriculture Human Nutrition
Information Service, Home and Garden bulletin No. 232-10. Mailing
address: U.S. Department of Agriculture, Hins, Room 325A, 6505 Belcrest
Rd, Hyattsville, MD 20782. Or, call superintendent of Documents, phone:
(202) 512-1800.
2. Healthy Start Food to Grow on Supermarket Kit: Includes
spanish and english print material for parents. Available through the
food marketing institute, 1750 K Street, N.W., Washington, DC
20006-2394. Phone: (202) 452-8444.
3. Pocket Supermarket Guide: Mary Abbott Hess and Anne Elise
Hunt. Available through the American Dietetic Association, 216 West
Jackson BLVD., Suite 800. Chicago Illinois 60606-6995. Phone: (800)
877-1600.
4. Discover Nutrition – Supermarket & Food Service Tool Kit – A
Guide for Developing & Executing Local Market Promotional Programs:
Available through the American Dietetic Association, listed
above.
Nutrition Education Materials & Audio Visuals
1. American Dietetic Association, Publications, Products & Services
Listing: Phone: (800) 877-1600, see previously listed address.
2. American Heart Association, 5 Brookside Drive, Wallingford,
CT 06492. Phone: (800) 242-2666.
3. Cornell University Cooperative Extension System, Catalog of
Publications & Audiovisuals; Resource Center-GP, 7 Cornell
Business and Technology Park, Ithaca, NY 14850. Phone: (607) 255-2080
or 255-2090.
4. Nutrition Counseling Education Services, NCES Catalog, 1904
East 123rd Street, Olathe, KS 66061-5886. Phone: (800) 445-5653.
5. University of Connecticut Nutrition Education & Training
Program, Resources, Materials and Lending Library. Contact
information listed under workshop leaders & info.
6. United States Department of Agriculture (USDA), Tickle your
Appetite, WIC/TEAM Nutrtition Educator’s Kit for Children. FCS-307,
1997, Special Nutritioin Programs. Phone: (703) 305-1620.
7. Yummy Designs, PO Box 1851, Walla Walla, WA 99362. Phone:
(509) 525-2072. Fruit and Vegetable Games, Puppets, Activities.
5 A Day for Better Health
National Cancer Institute
1-800-4-Cancer for a catalog or list of materials including
english and spanish language posters, cookbooks, calendars, pamphlets.
Connecticut Department of Agriculture, Marketing Division
765 Asylum Avenue
Hartford, CT 06105
Phone (860) 713-2544
Information on locally grown produce and pick-your-own farms and
orchards.
Connecticut Department of Public Health
410 Capitol Ave. MS#11 HLS
Hartford, CT 061134-0308
Phone (860) 509-7803
American Cancer Society
Pamphlets, posters, videos and other materials relating to diet
and cancer risk.
Phone 1-800-ACS-2345
Or American Cancer Society
CT Division Office
Barnes Park South, 14 Village Lane
PO Box 410
Wallingford, CT 06492-0410
Produce for Better Health Foundation
5301 Limestone Rd. Suite 101
Wilmington, DE 19808
Phone (302) 235-ADAY or
1-888-391-2100 toll free
Produce Marketing Association
Guidelines for selection purchase and storage of produce for
food service staff.
Produce Marketing Association
PO Box 6036
Newark, DE 19714-6036
Nutrition Workshop Leaders & Information
These organizations and programs can
be contacted to locate a registered dietitian or certified nutrition
consultant in your vicinity or to provide nutrition information.
1. American Dietetic Association
Nutrition Network
(800) 366-1655
10 AM – 5 PM (EST), Monday – Friday, for referral to a registered
dietitian in your area.
2. Conncecticut Department of Public Health
Contact Kathy Cobb, Nutrition Consultant, 5 A Day Coordinator
410 Capitol Avenue MS #77 HLS
PO Box 340308
Hartford, CT 06134-0308
Phone (860) 509-7803
3. Connecticut Dietetic Association
138 Oakridge
Unionville, CT 06085
Contact Vicki Allen (860) 673-2520
4. New England Dairy & Food Council Berkshire Professional Building
Suite #102
449 Pittsfield Road
Lenox, MA 01240
Phone (800) 997-9040
Fax (413) 442-8807
5. Special Supplemental Nutrition Program for Woman Infants &
Children (WIC)
Contact your local area Health Department.
6. University of Connecticut Cooperative Extension System
Contact Extension Office; Nutritional Sciences Department
3624 Horsebarn Rd. Ext.
Jones Building, Storrs, CT 06269-4017
Phone (860) 486-3635 or 486-1783
7. University of Connecticut Nutrition Education & Training Program
Contact: Net Program Coordinator, U-17
3624 Horsebarn Rd. Ext.
Storrs, CT 06269-4017
Phone (860) 486-1787
8. Your Ideas Your Captain 5 A Day Adventure
Use this card to create your own Captain 5 A Day Adventure.
*Please send in a copy of your adventrues with the "after the 5 A Day
Class" survey found on the next page. You'll be entered in a raffle to
win free 5 A Day materials.
After the 5 A Day Class
Teacher ___________________________________
Site _____________ Date_____________________
# of children in the class ______________________
So, how did it go?
Which adventrue or adventures did you use?
Were the children receptive? yes_____ no ______
How would you change the adventure the next time you use it?
Did you have the resources/information you needed? yes_____ no______ please explain.
Did you feel confident with the content of the material? yes_____ no_____ please explain.
Do you feel this will improve the children's eating habits? yes_____ no____ please explain.
Suggestions for improvement.
Did you create your own 5 A Day Adventure? (See previous card) yes_____ no_____ If yes, would you share it with us by sending a copy?
Thank you for being an important part of this process.
Please mail to Kathy Cobb a the
CT Department of Public Health
410 Capital Avenue, Mailstop #11 HLS
Hartford, CT 06134-03085
Phone (860) 509-7803
9. Healthy Bones Adventures
The Adventures of Captain 5 A Day : Healthy Bones
This Captain 5 A Day Adventure introduces the children to the Captain’s pet dog, Boneso, who is very concerned about getting enough calcium to keep his bones and teeth strong. Music and movement capture the children’s imaginations, as they are encouraged to play along with the cassette.
Through the cassette found in this section, the Captain and Boneso teach the children about the role of calcium in the body and foods that are rich in calcium.
With special emphasis on physical activity or exercise, the children also learn that this is an important component of maintaining healthy bones.
Captain 5 A Day & Boneso: Healthy Bones Cassette
Getting Ready To Listen To The Cassette
Before playing the cassette for the children, take a few minutes to familiarize yourself with the activities by listening to and moving with the cassette.
Plan A Follow Up Activity
To enhance the impact of the cassette, included are follow-up activities for the classroom. Reinforcement of the ideas on the cassette comes through these other activities. Try a different activity each time you play the cassette to keep things interesting.
Repetition
Playing the tape over and over makes it even better for the children. They like the idea that they can anticipate what to do next.
Parent Connection
Parent letters have been provided to make that ever-important home-school connection. On the days you plan to play the cassette, make enough copies of the parent letter to send one home with each child. Hopefully, the parents will get in on the fun and physical activity with their children.
Playing the Cassette in the Classroom
Clear a fairly large space so that there is ample room to move around.
Invite the children to embark on a special adventure with Captain 5 A Day and his pet dog Boneso.
Share with the children a bit about the importance of calcium and physical activity every day to keep their bones and teeth healthy. Ask the children to identify some foods rich in calcium to see if they already have this information.
Tell the children to listen very carefully so that thy can follow along with Captain 5 A Day and Boneso.
Calcium & Bone Facts
The Basics of Bones
- Calcium builds and maintains strong bones and teeth throughout life.
- Bones are alive and growing!! Your bones completely replace themselves every 7 years.
- In childhood, calcium builds strong bones.
- For teens, calcium is still important. Nearly half of all bone is formed during these years. Even if bones are not growing longer, they are growing denser and stronger.
- Adults need calcium to maintain the bones they have built. Sometime between your twenties and early thirties, you begin the task of keeping the bone mass you have built for the rest of your life.
- 99% of the calcium in your body is found in the skeleton. This calcium helps prevent osteoporosis, which weakens bones and causes them to break more easily.
Your body needs calcium every day, not only for healthy bones and teeth, but also for performing other important tasks
- The other 1% is in the bloodstream and it:
- Helps your muscles to contract and relax
- Helps your heart beat
- Helps your blood clot
- Helps your nerves send messages to and from the brain
- Recent research tells us that getting enough calcium in our diets also may help prevent colon cancer and high blood pressure.
How Much Calcium Do You Need?
The amount of calcium you need depends on the stage of life you are in.
Your suggested calcium need is…
| If you’re… | (in milligrams per day) | |
| Age 1-3 | 500 | |
| Age 4-8 | 800 | |
| Age 9-18 | 1,300 | |
| Age 19-50 | 1,000 | |
| Age 51 & over | 1,200 |
Eight ounces of milk provides about 300 milligrams of calcium.
For calcium, 8 ounces of milk is equal to 8 ounces of yogurt, 1 _
ounces of natural cheese, 2 ounces processed cheese, 1 cup pudding, 1
cup frozen yogurt, 2 cups cottage cheese, 2 _ cups broccoli, or 1 cup
calcium fortified orange juice.
Calcium Requirements
Calcium is a mineral that makes up most of our bones and teeth.
Eating foods that are high in calcium is necessary to keep them
strong. Getting enough calcium throughout life is also an
important way to prevent osteoporosis in adults.
Preschool age children require about 500 to 800 mg of calcium, each
day. See the table on the next card for the calcium content of
common foods and check the nutrition label to choose foods high in
calcium. Also choose foods that are fortified with calcium such
as cereals and orange juice.
Foods Rich In Calcium
| Food | Servings | Calcium Content |
| Milk, whole or low-fat | 1 cup | 300 mg |
| Orange juice, calcium fortified | 1 cup | 300 mg |
| Cheddar cheese (low-fat | 1 oz. | 200 mg |
| White beans | 1/2 cup | 113 mg |
| Broccoli, cooked or raw | 1/2 cup | 50 mg |
| Orange, medium | 1 medium | 50 mg |
| Sweet potatoes, mashed | 1/2 cup | 44 mg |
| Tofu | 1 pz. | 40 mg |
Which Milk?
There are many options when it comes to milk and other dairy
products. Whether you choose whole milk, or decide to lighten up
by choosing 2%, 1%, or skim, their nutrients are just about the same,
but their fat content and calorie level are not.
The American Academy of Pediatrics recommends that children between one
and two drink whole milk. After the age of two, parents and
caregivers should offer low-fat or skim milk. Each type of milk
is an excellent source of bone building calcium.
| Eight Ounces | Calories | Fat (grams) | Calcium (milligrams) |
| Skim Milk | 86 | 0 | 302 |
| 1 % Milk | 102 | 3 | 300 |
| 2% Milk | 120 | 5 | 297 |
| Whole Milk | 150 | 8 | 291 |
Switching To Lower Fat
Try switching the children to lower fat milk by introducing it
slowly. Mix their usual milk with the gradually increased parts
of the lower fat milk. Over a few weeks they will get used to the
lower fat milk and enjoy it as much as the milk they were used to
drinking.
Tasting Parties
Help children discover how delicious bone building foods taste by having a tasting party. After playing the cassette, remind the students what fun they had imagining they were tasting milk, broccoli, and yogurt with Boneso. Then choose one of the following tasting parties or design your own.
Milk Tasting Party
Let children taste the variety of milks available including low-fat and skim
Broccoli Tasting Party
Make a yogurt based dip by mixing 1 cup yogurt, 1 cup low-fat sour cream, and 1 package dry ranch salad dressing mix. Serve the dip with fresh, raw broccoli.
Yogurt Tasting Party
Bring in vanilla yogurt. Allow students to customize their yogurt by having toppings such as cinnamon, nutmeg, and various fresh or canned fruits available at the table.
Cheese Tasting Party
Bring a variety of cheese, including low-fat and have children sample each one. To add a cultural experience, get cheese from different countries and talk about the countries with the children.
Sliced Apples (or Pears) & Cheddar Cheese Sandwich
- Slice enough fruit for at least 4 pieces per child.
- Slice enough low-fat cheddar cheese for at least 2 slices per child.
- Give each child 4 slices of fruit and 2 slices of cheese.
- Have the children make sandwiches using the apples as bread.
- Enjoy!
Yogurt Parfait
Ingredients
Vanilla yogurt (1/2 cup for each child)
Fruit (1/4 cup for each child)
Tools
See-through (if possible) 8 oz. Plastic cups
Spoons
Directions
Give each child a cup and spoon.
Tell children to make layers of yogurt and fruit.
Point out how pretty this is.
Have children enjoy eating.
Boneso’s Broccoli, Cheese & Yogurt Potato
1 Baking potato
1/2 cup of frozen chopped broccoli
3 oz. of low-fat shredded cheese
1 tablespoon of plain low-fat yogurt
Procedure
1. Wash the potato with cold water.
2. Pierce the potato with a fork to allow steam to escape.
3. Microwave the potato on a high temperature for six minutes (or until it feels soft) or bake at 400 degrees for 1 hour.
4. Cut the potato in half lengthwise.
5. Mash the insides with a fork and mix in yogurt.
6. Stir broccoli and cheese together in a bowl.
7. Spoon half of the mixture onto each potato half.
8. Microwave uncovered, on high for 1-2 minutes until cheese melts or bake at 400 degrees for 10-12 minutes or until cheese melts.
9. Let cool for 2-3 minutes.
10. Serves two.
Boneso’s Favorite Lasagna
1 package of lasagna noodles
1 cup of shredded carrots
1 cup of shredded zucchini
1 10 oz. package of frozen chopped spinach, thawed
2 8 oz. packages of shredded mozzarella cheese
1 10 oz. container of light ricotta cheese
1/2 cup of grated parmesan cheese
Procedure
1. Preheat the oven to 375 degrees.
2. Spray two 13”x9” pans with cooking spray.
3. Cook pasta according to package directions, drain.
4. In a colander, squeeze the spinach to remove as much liquid as possible.
5. In a large bowl, combine the spinach, carrots, zucchini, mozzarella and ricotta cheeses, eggs & 1/2 cup parmesan cheese.
6. Put enough marinara sauce on the bottom of each pan to coat them.
7. To assemble: spoon 3 tablespoons filling onto the end of a cooked lasagna noodle. Roll noodle around the filling and place in baking pan, seam side down. Repeat with remaining noodles and filling.
8. Spoon marinara sauce over the top of the individual lasagna.
9. Cover with foil and bake until hot, about 30-40 minutes.
10. Sprinkle with the remaining parmesan cheese and serve. Makes about 36 servings.
Boneso’s Yogurt Fruit Shake
2 cups of calcium fortified orange juice
2 cups of fresh or canned fruit: strawberries, cantaloupe, pineapple, and a few grapes
1/2 cup lemon yogurt
Directions
Combine fruit, yogurt, and juice in a blender: blend well. Add more juice as needed to reach desired consistency. Variation: add ice cubes for a frosty drink. Makes 4 cups.
Meet Your Bone Builders
Activity Synopsis
Children will understand why bones are important by looking at the functions bones play. Children discover which foods will help them build strong bones.
Materials
“Bone Builder” badge (in copy master’s section)
Crayons, scissors, safety pins/or masking tape
Preparation
Copy the “bone builder” copy for each child.
What to do
1. Discuss with children that as they grown older their bones grow longer and stronger. Open discussion by asking the following questions:
- Show me with your hands how long you think a baby is. Now stand up and show me how tall you are. Have you grown taller since you were a baby? Have your bones become longer?
- What would you look like if you didn’t have bones? Could you stand up? Sit in your chair and pretend that you don’t have bones (demonstrate slouching).
- Show me where your heart is. Do you feel bones there? Those are your rib bones and they help protect your heart. What would happen if we didn’t have rib bones and a ball hit our chest? (it would heart our heart)
3. Recite with the students the following poem from the Boneso audiocassette: “to keep your bones healthy and strong, eat calcium foods all day long, and to make your bones even stronger, run and jump and play a little longer.”
4. Have students create “Bone Builder” badges from the “Bone Builder” copy master. Have them pick a food discussed to be their “Bone Builder” and draw a picture of it on the back of their badge. Help them pin or tape the badge to their shirts.
5. Summarize that as we grow foods such as milk, yogurt, cheese, and broccoli help our bones get stronger and longer.
Simon’s Pyramid
Activity Synopsis
This classroom game helps children remember which foods belong to the BONE BUILDING MILK GROUP. At the same time it offers an opportunity for them to get some exercise. Two great ways to reinforce healthful habits for strong bones!
Preparation
Give children a sheet of construction paper (any color) and ask them to draw a pyramid on it as big as they can. Then, from magazines, have children cut out pictures of a variety of dairy products such as yogurt, cheese, and milk, then glue one food picture to each pyramid badge. Punch a hole at the top of each badge, and attach a 24 inch string, necklace style.
What To Do
1. Discuss with children that foods from the milk group have bone building calcium in them. Make a list of milk group foods that the children know. Introduce new foods that you have chosen for this game.
2. Have each child wear his/her pyramid badge.
3. Review the selections from the children.
4. Line them up across the room and begin the game. Use directions like, “Simon says milk wave your hand” or “Simon says strawberry yogurt take two steps forward.” Children can swap badges and play again.
Dear Parents or Caregivers,
Captain 5 A Day and his dog Boneso have been a part of your child’s school day. Captain 5 A Day encourages everyone to eat 5 servings of fruits and vegetables each day. Boneso is his dog that encourages everyone to eat lots of foods with lots of calcium like milk, yogurt, low-fat cheese and orange juice with calcium added.
From your Bone-Building Buddies,
Captain 5 A Day & Boneso
Dear Parents of Caregivers,
Captain 5 A day and his dog Boneso took the children on a snack adventure. Small children have small stomachs which don’t hold enough food to last between meals. So, they need snacks. Snacks include drinks. Think about snacks as part of your child’s regular food, instead of as “extra”.
Calcium-rich drinks and snacks will help keep your child’s bones and teeth strong.
Quick & Healthy Snack Ideas
- Glass of milk (low-fat)
- Orange pieces
- Yogurt, plain or with fruit added
- Cheese (low-fat)
- Pudding made with milk
- Broccoli dipped in low-fat salad dressing
Dear Parents or Caregivers,
Water is best for a thirsty child. Children, like adults, need to drink plenty of water to stay healthy. Offer it to them often during the day. You can “jazz it up” by serving it in a fun cup.
What About Juice?
Juice is find in small amounts, 1 or 2 small cups per day. (A small cup is about 4 ounces.) If you give young children more, they might not be hungry for meals. Buy 100% fruit juice. Offer fruits instead of fruit juice.
What about milk?
Milk at meals is a great way to make sure your child gets enough calcium. Calcium helps build healthy bones and teeth. Young children need 4 to 6 small cups of milk each day. (A small cup is about 4 ounces.)
Remember, your child sees what you drink. You set a good example, when you:
- Drink lots of water during the day
- Limit juice
- Limit soda and fruit drinks
- Drink milk with meals
Captain 5 A Day & Boneso
Dear Parents or Caregivers,
Is anyone in your family lactose intolerant?
Some people have trouble digesting lactose, the sugar in milk. New research shows that some people, who have lactose intolerance, can drink at least a cup of milk with meals without any problems. And over time, by incorporating dairy gradually into your diet, you may actually be able to build up your tolerance to lactose.
Try these tips to keep dairy in your diet:
Drink milk in smaller amounts and with meals.
Try cheese- such as Swiss and cheddar, have the lowest lactose content.
Yogurt should be easy to digest. Look for the words, “active culture” on the label. These friendly bacteria will help you digest lactose.
Look for lactose-reduced milk, or add over-the-counter enzyme drops which will break down the lactose for you.
Start small! Try getting the number of milk servings you need in smaller, more frequent amounts throughout the day. Gradually you should be able to eat/drink bigger servings at one time.
From Your Bone Building Buddies,
Captain 5 A Day & Boneso
Dear Parents or Caregivers,
Captain 5 A Day and his dog Boneso encouraged your child to drink lots
of milk for strong bones and teeth. The amount of calcium you
need depends on the stage of life you are in.
| If you’re… | Your suggested calcium need
is… (in milligrams per day) |
| Age 1-3 | 500 |
| Age 4-8 | 800 |
| Age 9-18 | 1,300 |
| Age 19-50 | 1,000 |
| Age 51 & over | 1,200 |
Eight ounces of milk provides about 300 milligrams of calcium.
For calcium, 8 ounces of milk is equal to 8 ounces of yogurt, 1 1/2
ounces of natural cheese, 2 ounces processed cheese, 1 cup pudding, 1
cup frozen yogurt, 2 cups cottage cheese, 2 1/2 cups broccoli, or 1 cup
calcium fortified orange juice.
From Your Bone-Building Buddies,
Captain 5 A Day & Boneso
Dear Parents or Caregivers,
Captain 5 A Day and his dog Boneso encouraged your child to drink lots of milk for strong bones and teeth. Many parents wonder which milk to choose. The American Academy of Pediatrics recommends that children between one and two drink whole milk. After the age of two, parents and caregivers should offer low-fat or skim milk to cut back on the amount of fat in the diet. Each type of milk is an excellent source of bone-building calcium.
Choose low-fat or skim milk for healthy bones and a healthy heart.
From Your Bone-Building Buddies,
Captain 5 A Day & Boneso
Dear Parents or Caregivers,
Captain 5 A Day and his friend Boneso the dog came to the classroom and spoke to the children about eating calcium-rich foods and being active to keep bones healthy and strong.
The following recipes are Boneso’s favorites and all use the bone-building ingredients. We hope that you will try to enjoy them at home.
After School
- Make a milk shake with banana, peanut butter, or strawberries
- Satisfy that chocolate urge with a glass of chocolate milk
- Whip up some instant pudding made with milk, its ready in seconds.
- Cereal and milk is always in style.
- Crunch on veggies made with yogurt dip.
- Make a cup of hot chocolate milk to warm you on a chilly day.
- Make a low-fat milk your beverage choice.
- Top cheese pizza with lots of green veggies.
- Add grated cheese to casseroles, vegetables and salads for a calcium boost.
- Top a baked potato with broccoli and shredded cheese.
Captain 5 A Day & Boneso
- Milk
- Cows Milk
- Yogurt
- Yogurt From Cows Milk
- Broccoli
- Broccoli Plant
- Banana
- Banana Tree
- Strawberry
- Strawberry Bush
- Blueberries
- Blueberry Bush
- Bone Builder Badge
Preschoolers & Healthy Food Habits
How To Get Your Kids To Eat, But Not Too Much.
Book by Ellyn Satter, Bull Publishing, 1987.
Meals Without Squeals:
Child Care Feeding Guide & Cookbook. Christine Berman & Jacki Fromer, Bull Publishing, 1991.
Vegetable Magic:
A preschool and kindergarten nutrition education source book using vegetables as learning tools. University of Connecticut, Dept of Nutritional Sciences, CNETP, Box U17, 3624 Horsebarn Road Ext., Storrs, CT 06269-4017
Getting A Head Start With 5 A Day Fun Kit:
Includes a video, camera-ready hand-outs, newsletters, activities & resource material for preschool children and their families. Available from Montana Department of Public Health & Human Services, c/o Kathy Andersen, MS, RD, Cogswell BLDNG., C-317, Helena, MT 59620. Phone(406) 444-2672, Fax: (406) 444-2920
The Foods I Eat…The Foods You Eat!
A multicultural nutrition program for young children. Includes teacher’s guide with parent involvement & take-home materials, audiocassette, posters & books. Available from Many Hands Media, 1133 Broadway, Suite 1123, New York, NY 10010
Cookbooks For Kids
1. Pretend Soup and Other Recipes:
A cookbook for preschoolers and up. Mollie Katzen and Ann Henderson; Tricycle Press, 1994.
2. The American Heart Association’s Kids Cookbook:
All recipes made by real kids in real kitchens. Times Books-Random House, 1993.
3. Cool Cooking for Kids.
Pat McClenahan & Ida Jaqua; Fearon Pitman Publishers, Inc., 1996.
There are many more, look in your library.
Nutrition Education
Materials & Audio-Visuals
1. American Dietetic Association, Publications, Products, & Services Listing: Phone: (800) 877-1600, see previously listed address.
2. American Heart Association, 5 Brookside Drive, Wallingford, CT 06492. Phone: (800) 242-2666.
3. Cornell University Cooperative Extension System, Catelog of Publications & Audiovisuals; Resource Center-GP, 7 Cornell Business and Technology Park, Ithaca, NY 14850. Phone: (607) 255-2080 or 255-2090.
4. Nutrition Counseling Education Services, NCES Catalog, 1904 East 123rd Street, Olathe, KS 66061-5886. Phone: (800) 445-5653.
5. University of Connecticut Nutrition Education & Training Program, Resources, Materials and Lending Library. Contact information listed under workship leaders and info.
6. United States Department of Agriculture (USDA), Tickle Your Appetite, WICITEAM Nutrition Educator’s Kit for Childern. FCS-307, 1997, special nutrition programs. Phone: (703) 305-1620.
7. Yummy Designs, PO Box 1851, Walla Walla, WA. 99362. Phone: (509) 525-2072. Fruit and vegetable games, puppets, activities.
Nutrition Workshop Leaders & Information
These organizations and programs can be contacted to locate a registered dietitian or certified nutrition consultant in your vicinity or to provide nutrition information.
1. American Dietetic Association
Nutrition Network
(800) 366-1655 10 AM – 5 PM (EST), Monday – Friday, for a referral to a Registered Dietitian in your area, www.eatright.org
2. Connecticut Department of Public Health
Contact John Frassinelli, Nutrition Consultant 5 A Day Coordinator
410 Capitol Avenue MS # 11 HLS
PO Box 340308
Hartford, CT 06134-0308
Phone (860) 509-7803
www.dph.state.ct.us
3. Connecticut Dietetic Association
138 Oakridge
Unionville, CT 06085
Contact Vicki Allen (860) 673-2520
www.eatright.org
4. New England Dairy & Food Council
Berkshire Professional Building
Suite # 102
449 Pittsfield Road
Lenox. MA 01240
Phone (800) 997-9040
Fax (413) 442-8807
5. Special Supplemental Nutrition Program For Women, Infants & Children (WIC)
Contact your local area health department
6. University of Connecticut Cooperative Extension System
Nutritional Sciences Department
3624 Horsebarn Road Ext.
Jones Building, Storrs, CT 06269-4017
Phone (860) 486-3635 or 486-1783
www.canr.uconn.edu/ces
7. University of Connecticut Nutrition Education & Training Program
New Program Coordinator, U-17
3624 Horsebarn Road Ext.
Storrs, CT 06269-4017
Phone: (860) 486-1787
The Adventures of Captain 5 A Day: Physical Activity
Did you know that children need about 60 minutes of physical activity every day? Adults should get 30 minutes of exercise over the course of the day. Being physically active is important for good health, because it lowers your risk of getting cancer, diabetes, or heart disease. It also feels great and helps both children and adults maintain a healthy weight..
The exercise doesn’t need to be done all at once. You can spread it out over the day being active for 10 to 20 minutes at a time, several times a day. Remember, exercise doesn’t have to seem like work. Playing active games, such as hopscotch, tag, or leapfrog are healthy ways for children to learn that exercise is fun. When children learn that physical activity is a regular part of daily life, they will be more likely to follow a healthy lifestyle as they grow.
Captain 5 A Day’s Physical Activity Audiocassette
Captain 5 A Day explores the world of physical activity by demonstrating the importance of being active every day. Children help deliver the message along with some new friends, including “Chip, the Couch Potato.” Some new fruits and vegetables are introduced as children follow along with the story, dancing and marching their way to better health.
So… twist along with the Calypso beat of the “Mango Twist,” move your body to the red, green and yellow “Pepper Salsa Dance,” and jump up and down to the Reggae number: “Bounce Like A Yam, Mon” … and so much more!
Playing Along with the Audiocassette
Getting Ready
Listen to the cassette beforehand to familiarize yourself with the activities so you can help the children follow along.
Plan a follow up activity.
Reinforce the messages from Captain 5 A Day by trying some of our activities or your own in the classroom. Talk with the children about what fun, active games they like to play at home or on the playground.
17. Physical Activity- Flexibility
Wall Push
Stand about 1 1/2 feet away from the wall. Pretend you are
holding up the wall by leaning forward and pushing against the wall.
Keep feet flat and glued to the floor. Count to 10 (20 for a longer
stretch), then rest. Repeat twice.
Palm Touch
Stand with your knees slightly bent. Imagine you want to paint a
hand print on the floor. Bend from the waist and try to touch your
palms to the floor. Count to 10 (20 for a longer stretch) then rest.
Repeat twice.
Toe Touch
Stand and place your right leg level on a stair or chair. With
your other leg slightly bent, lean forward and slowly try to touch your
right toe with your right hang. Hold and count to 10 (20 for a longer
stretch), then repeat with your left hand. Do not bounce. Then switch
legs and repeat with each hand. Repeat entire exercise twice.
Big Step
Stand tall and keep one foot glued to the floor as you take a big
step with your opposite foot, bending your front knee. Hold this
position while counting slowly to 10. Repeat using the other leg.
Repeat exercise twice and increase the time by counting slowly to 20.
(Children can practice this at home or even while waiting for the bus
without any equipment.)
Leg Swing
Hold on to something sturdy. Stand on one foot and swing the
other leg smoothly forward and backward making large slow swings. Do
this while counting up to 20.
Body Stretch
Lie down and stretch your arms above your head as far as you can.
Hold the stretch. Count slowly to five. Do the same while reaching your
arms and legs out to the sides of your body. Each day count to a larger
number (up to 10) when you stretch. Remember stretching should be done
slowly, like yawing- it should never hurt.
18. Physical Activity- Heart Health
Alphabet Zoo
Create a carefree action story focusing on an imaginary visit to
the Alphabet Zoo. At the Alphabet Zoo you can see APES SWINGING. Have children raise their
arms above their heads pretending to swing
from branch to branch. Move around in a circle as you are reaching up
to the “branches.” At the Alphabet Zoo you hear BEES BUZZING ABOUT. Have children
make buzzing sounds while they move around the classroom with their
hands going up and down in a flying motion. Continue throughout the
alphabet completing all animal movements through ZEBRAS GALLOPING (or let the
children choose their favorites!) Fill in the action or motion. Here
are some ideas or come up with some of your own.
| Camel | Hyena | Otter | Walrus |
| Duck | Iguana | Peacock | Yak |
| Eagle | Jaguar | Quail | Zebra |
| Elephant | Kangaroo | Raccoon | |
| Frog | Llama | Snake | |
| Giraffe | Monkey | Turtle | |
Search and Find
- Supplies: Five to ten slips of paper
- Hide five to ten slips of paper throughout a one room area and maintain the children’s interest by promising a favorite shared physical activity when all the slips are collected. Write parts of the name of the activity on each piece of paper so it is spelled out when all the papers are found. Examples:
- Hide and Seek
- Si mon Says
- Mu si cal Chairs
- Ri ng Aro und the Ro
ses
- Supplies: Small blanket or a bath towel
- Using a small blanket or a bath towel as a prop, demonstrate how to position it behind the neck, and firmly grasp the ends of the blanket or towel. (Demonstrate the actions first to prepare the children.) Engage the children to do this make-believe game:
Flap your wings like an eagle in the sky, then soar like an airplane flying high, float like a ghost and say, “boooo!” Then drift like a giant cloud in a sky of blue, become a super hero (like captain 5 a da!), Dash and dart about.
“Eat 5 a day!” Is what you shout.
Bodies
in motion
- Encourage the child to respond to the following action rhyme for 10-20 seconds for each body part. Our bodies are made of special parts.
Shake A LEG
Nod YOUR HEAD
AND touch YOUR CHEST TO FEEL YOUR HEART.
Stamp YOUR FEET
Snap YOUR FINGERS
Rub YOUR BELLY
AND wiggle YOUR TOES
NOW stand VERY TALL and touch YOUR NOSE.
Fruit and Vegetable Hopscotch
- Supplies: Hopscotch design, drawings of favorite fruits and vegetables
- Draw a hopscotch design on a large floor poster. Have the children draw a favorite fruit or vegetable instead of a number for each box. Then play hopscotch while naming each fruit and vegetable.
A Day at the Farm
- Pretend you are on a farm (or any other theme) and act out the things that happen:
PLANT the crops…
PUMP water…
FEED the cows…
MILK the cows…
GALLOP like a horse…
STRUT like a rooster…
STRETCH like a cat…
RUN like a dog…
Garden of Fun
- Pretend you are a gardener and act out the growing process. This is a great time to explain how fruits and vegetables get from the farm to their table.
PLANTING THE SEEDS…
HOEING the dirt…
HARVESTING the fruits and vegetables…
LOADING the wagon…
DRIVING to the grocery store…
WASHING the fruits and vegetables…
Call Ball
- Supplies: One playground ball for each circle
- Formation: A single circle inward with a leader in the center
- The leader stands in the center of the circle and tosses the ball into the air while calling another players’ name. The player called runs forward and attempts to catch the ball before it hits the ground or after once bounce. S/he becomes the new leader if s/he succeeds. Otherwise the original leader tosses the ball into the air again.
Vegeta-ball Pass
- Supplies: One ball per circle
- Formation: A circle of 8-10 students
- Tell the students to begin passing the ball around the circle. When you call out the name of one fruit or vegetable (“broccoli”), anyone holding a ball must job around the outside of the circle, and then back to place. If you call out the names of two fruits or vegetables (“apples and pears”) whoever is holding the ball calls out a friend who must jog around the outside of the circle, and then back to place. Encourage the children to name different fruits and vegetables each time.
Tunnel Ball
- Supplies: One playground ball per circle.
- Formation: A circle of 8-10 players, standing, facing in, with one child in the center
- Have players form a circle with one player in the center of the
circle. The players, standing around the circle, spread their feet
apart and the player in the center tries to roll the ball through their
legs or between the players. If s/he is successful in the attempt, s/he
takes the place of the player around the circle. The players around the
circle can block the ball with their hands but their feet stay in place
and cannot be moved. The player to be replaced is the one who was
unable to stop the ball from going between his legs. If the ball goes
between two children then the player to be replaced is the one whose
right foot is closer to the ball when it rolled by.
Group Hustle
- Supplies: One playground ball for each group, music (optional)
- Formation: Groups of 4-5
- The leader of the group bounces a ball, or tosses and catches a
ball, and travels anywhere in the area. All others must follow closely
behind. When the music stops (or a signal is given), the group forms a
circle and begins playing catch. When the music starts again (or signal
is given), whoever is holding the ball becomes the new leader. Repeat.
Partner Drills
- Supplies: One playground ball for each pair
- Formation: Two partners standing 10-15 feet away from each other
- Give directions for each pair to follow:
- Throw the ball as high as you can to your partner
- Bounce the ball to your partner
- Throw the ball with one hand to your partner
- Roll the ball back and forth
Bushel Races
- Supplies: One basket of five different kinds of virtual fruits and vegetables such as peach, pepper, tomato, yam, or pear. Five baskets with a corresponding picture for each of the five fruits and vegetables. You can use the Copy Masters for the fruits and vegetables in the Adventure Box for this activity. The number of pictures of fruits and vegetables should match the number of children. For example if there are 10 children then there should be ten pictures of the fruits and vegetables.
- Formation: Divide class into teams and each team forms a line at one end of the classroom.
- Put the one basket of fruits and vegetables at one end of the classroom where the children are standing in line. Put the five baskets at the opposite end of the classroom. The first child reaches into the basket and pulls out a fruit or vegetable. Tell the child to run (hop, skip, march, walk fast, etc.) to the basket at other end of the room. Match the fruit or vegetable to the correct basket and then run back to the team. Continue until everyone gets a chance to run (hop, skip, march, walk fast, etc.).
Farmer, Farmer
- Supplies: Pictures of fruits and vegetables, tape
- Formation: Have all the children stand on a starting line facing the leader.
- Each child should have a picture of a fruit or vegetables taped on his/her shirt.
- The children should chant:
- “Farmer, Farmer, may we pass through your field?”
- The farmer (leader) replies:
- “Yes, you may, if you are a carrot (orange, broccoli, spinach, or grape. Or use a color- orange carrot, green grape, etc.), take 3 steps."
- All carrots then take 3 steps (or 9 hops, skips, jumps, whatever the farmer or leader says).. The game continues fruits and vegetables are close to the farmer. Then when the class chants:
- “Farmer, Farmer, may we pass through your field?”
- The farmer (leader) replies:
- “No, it’s picking time”
- Then the children must run back to the starting line.
Help Your Friends
- Supplies: One bean bag for each child.
- Formation: All of the children begin by moving around the area at their own pace.
- Have each child balance a beanbag on his/her head. You may change the action or pace by asking the children to try different moves (go backwards; go slower; go faster; march; skip; hop; move in a circle; etc.) You may also change the body part on which the beanbag is balanced such as shoulder, back (as you crawl), elbow, stomach (as you crab walk), etc. If the beanbag falls off s/he is “frozen”. Another child must then pick up the bean bag and place it back on the “frozen” player’s head to “free” him, without losing his own bean bag. Children may be allowed to hold their bean bag in place while helping a friend.
Color Squares
- Supplies: Squares of construction papers of different colors.
- Formation: Children stand behind a designated line.
- Write a command on each square. The commands may include:
- Do 5 jumping jacks.
- Hop on one foot and count to 10.
- Do 5 sit ups, etc.
- Put the squares face down, all over the floor.
- Have children stand behind a designated line and toss the beanbag on the square of their choice.
- Tell them to turn the square over and follow each command.
Apples, Apples
- Formation: Form a circle around on person who is “it”.
- Those in the circle chant- “Apples, apples, in a dish, how many apples do you wish?” The “it” picks a number like 5. Those in the circle stomp their feet (or game can be changed by calling out a different way to move each time) until the count of 5 and then end with a clap and everyone says “applesauce.” After saying “applesauce,” everyone runs away until the “it” tags someone and then s/he becomes “it”. The game continues so everyone gets a turn.
Small and Tall
- Formation: Children form a circle around one person who is “it”.
- The person in the middle closes his/her eyes (no peeking!). Those around the circle sing and move, to this chant:
- “I’m very, very small. I’m very, very tall. Sometimes small. Sometimes tall. Guess what we are now?<><>
- And of the change you get small (sink down and curl up into a ball or crouch down very close to the floor/ground) or tall (slowly stand up, rise with your whole body and stretching tall} without saying a word. The children around the circle copy your movement. The person in the middle (with eyes closed) must guess whether the circle is small or tall. Continue so that everyone gets a chance to be it “it”.
- Concepts: Small and tall, leg strength
Shoulder Touches
- The children are positioned like they are going to do regular push-ups, except with their knees on the floor. Instead of bending the elbows to do push-ups, the right hand touches the left shoulder while the left hand is supporting the body in a push-up fashion. Then the left hand touches the right shoulder while the right hand is on the floor supporting the body. Continue until the children can no longer support themselves.
- Concept: arm strength.
Tight Ball
- To help make the children’s stomach stronger, have them practice rocking forward and backward while staying in a tight ball lying down on the floor. Then stretch out and repeat.
- Concept: stomach strength.
Cat Walk/Crab Walk
- Have children pretend to walk like cats on all fours while you count to 20. Remember to do this each day. The children are practicing pushing and holding weight on the arms. (You can also have the children walk on all fours from a sitting position- like a crab)
- Concept: leg and arms strength
Easy Elbows
- Have children stand slightly away from a wall with their hands against the wall. Have them slowly straighten their arms and them slowly bend their arms. When they bend, they are “giving” in their elbows. As they straighten their arms, they are pushing. Try this three times or more each day and keep a chart to see how many more each child can do everyday.
- Concept: arm strength
Dear Parents or Caregivers-
Did you know that children need about one hour of exercise throughout the day? Adults should get 30 minutes of exercise over the course of the day. Being physically active is important to ones’ health, because it lowers your risk of getting a disease like cancer, diabetes, or heart disease.
The exercise doesn’t need to be done all at once. You can spread it out over the day. For example, if you walk 10 minutes to and from the bus stop, that’s 20 minutes of activity. Kick a soccer ball back and forth with your child in the park for 15 minutes after work, and you have 30 minutes plus 5 extra.
Remember, exercise doesn’t have to seem like work. Playing active games, such as hopscotch, tag, or leap-frog are fun and healthy ways to spend time with your child. Think of favorite ways foryou and your child to be active together.
Healthfully yours!
Captain 5 A Day
Dear
Parent or Caregivers,
Captain 5 A Day exercised with us at school. Ask your child to show you
how to pick-a-peck of fruit, just like Captain 5 A Day does. Here’s a
fun exercise and recipe idea for you to do at home with your child.
Exercise:
Play Pick-a-Peck of Fruit with your child. Start with picking some
peaches. Sing “Jump down, turn around, pick a peck of peaches.” While
singing, jump up, turn around in a circle, and then pretend to pick a
peach from a tree. Take turns naming different fruits and vegetables to
“pick”. See how many fruits and vegetables you and your child can think
of while jumping an turning around.
Recipe: Pick-a-Peck of Fruit Salad
1 can diced peaches, drained
1 can pears, drained
1 can pineapple chunks, drained 1/2 c vanilla yogurt
1/2 tsp cinnamon
In a medium bowl, combine peaches, pears, and pineapple. In small bowl,
whisk together yogurt and cinnamon. Combine with fruit and mix. Try
adding different types of fruit for variety. Make 6-8 servings.
Happily and Healthfully yours.
Captain 5 A Day
Dear Parents or Caregivers,
Captain 5 A Day danced with us at school. We did the mango
twist! Ask
your child to show you how to twist your body. Here’s a fun twisting
exercise and recipe idea for you to do at home with your child.
Exercise
Put on some music with a good beat. Twist your boyd to the music. Take
turns naming different body parts to twist. For example, twist your
arms, twist your right leg. See how many songs you and your child can
twist through.
Recipe
Mango and Red Pepper Salad
2 ripe mangos, peeled and chopped
1/4cup cider vinegar
1/2tsp salt
1/4cup chopped bell pepper
1 tsp minced garlic (equals 2 cloves)
2 Tbsp chopped onion
1 tsp sugar or honey
3 Tbsp chopped fresh cilantro, or 1 1/2 tsp dried cilantro
In a medium bowl, combine mango, pepper and onion. In a small bowl,
whisk together garlic, vinegar, sugar, salt, and cilantro. Pour over
mango, pepper, and onion, and mix. Makes 4-6 servings.
Happy Twisting!
Captain 5 A Day
Dear Parents or Caregivers,
Did you know that salsa is both a dance and a low-fat food? It’s true. The salsa dance is a blend of African, European, and Cuban music that became popular in the 1930’s. Salsa, the food, makes a tasty addition to most foods by giving it great flavor without fat. It is rich in vitamin C because it’s made with lots of tomatoes.
Exercise:
Dancing is a fun way to exercise. Put on some music with a good beat. Make up your own steps to the salsa. See how many different dance moves you can create. Use your imagination and keep dancing!
Recipe: Thick and Chunky Salsa
1 can (16oz.) whole tomatoes, drained 3 Tbsp chopped onion
1 tsp minced garlic 1 can (4oz.) diced green chiles
In blender, combine all ingredients, and “chop” for 15 seconds. Make approximately 2 cups. Serve with toasted wheat pita bread. Salsa is also great mixed with rice, beans, pasta, chicken, or eggs.
CHA, CHA, CHA!
Captain 5 A Day
Dear Parents or Caregivers,
Captain 5 A Day introduced us to his friend Chip. He’s a yam that likes to bounce for exercise. Ask your child to show you how to bounce like a yam. Here’s a fun bounching exercise and recipe for you to do at home with your child.
Exercise
There are a lot of animals that like to bounce. Let’s move like the different animals that bounce. First, start by bouncing like a kangaroo. Next, let’s bounce by hopping like a frog. Can you bounce like a bunny rabbit? Think of some other animals that like to bounce, or hop, or jump.
Recipe: Sweet Boiled Yams
4 medium yams or sweet potatoes
4 tsp butter or margarine
4 tsp brown sugar or maple syrup
Wash yams under cold water.
Peel and quarter yams. In large pot of water, boil yams in for 15-20 minutes, or unitl tender. Drain. In a medium bowl, mash yams until consistency is smooth. Add butter and sugar and stir until blended. Serves 4-6.
Bouncing Away!
Captain 5 A Day
- Potato
- Potato Underground
- Tomato
- Tomato Vine
- Mango
- Mango Tree
- Pepper
- Pepper Vine
- Peach
- Peach Tree
- Pear
- Pear Tree
- Peas
- Pea Plant
- Yams
- Yams Underground
- Activity Badge
365 After School Activities, no author, contributors: Marilee Robin Burton Kelly Milner Halls, Lisa Hoffman, Publications International, Ltd.
Exercise and Your Heart, American Heart Association, National Institutes of Health, National Heart, Lung, and Blood Institute.
Child Institute Parents’ Guide to Physical Activity, Hofstra University, The Diane Lindner-Goldberg.
Move It, Choose It, Jane Gregg, MS and Marianne Wainwright, MS, RD.
Moving and Learning Across the Curriculum, Pica, Rae. (Albany: Delmar, 1999)
Complete Early Childhood Curriculum Resource, Sobut, Mary A. and Bogen, Bonnie Neuman. The Center for Applied Research in Education, W. Nyack, New York, 1991.