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 Table of Contents
Healthy school lunches 1

Healthy snacks 2

Physical activities and food rules 3

Facts 4

Statistics 5

Frequently asked questions and action steps 6

Healthy school lunches:

-rotisserie turkey and Swiss cheese on wheat bread

-Baby carrots, celery, sliced cucumber and whole grain pitas served with hummas

-Fresh fruit, diced or cut up apples, mangos, pineapples, oranges and bananas

-Skip the sodas, and limit juices. Soda has no nutritional value. And juices, even 100% natural juices, can
be high in sugar and calories. Water and milk are better choices.

Recipes:

-Peanut Butter Sandwich on banana bread

Total Time: 5 minutes

Ingredients:

 2 slices banana bread

 2 Tbsp. peanut butter
 sliced fresh bananas (optional)

Preparation:

1. Slice banana bread into slices 1/4-inch to 1/2-inch thick.

2. Spread peanut butter over one slice of banana bread. Top with fresh banana slices, if
using.
3. Top with another slice of banana bread. Cut in half.

Bologna and cheese roll ups

Total Time: 10 minutes

Ingredients:

 4 slices bologna
 4 unwrapped cheese sticks
 mustard for dipping

Preparation:

1. Lay one slice of bologna on a plate. Top with a cheese stick. Roll the bologna around the
cheese stick, jelly-roll style.
 2. Cut into thirds. Secure with toothpicks.
3. Repeat with remaining bologna slices and cheese sticks. Serve with your favorite
mustard as a dipping sauce.

Healthy snacks:

 Chopped raw vegetables and dip

 Chunks of avocado, cucumber, or cooked sweet potato
 Breadsticks or pita chips with hummus
 Pretzels or popcorn
 Tortilla chips with bean dip
 Cheerios, granola, or other cereal in a bag
 Toasted whole grain breads or crackers with fruit spread or nut butters
 Graham crackers or gingersnaps dipped in applesauce
 Mini rice cakes with peanut butter
 Apple slices with hazelnut butter
 Fresh fruits
 Dried fruits, especially raisins
 Frozen bananas blended with a little non-dairy milk
 Applesauce or other fruit cups
 Nuts, especially mixed with dried fruit
 Soy yogurt
 Soy ice cream
 Individual boxes of soymilk, rice milk, or fruit juices
 Homemade muffins or cornbread
 Ramen soup with added vegetables
 Fresh soybeans
 Bite-sized tofu cubes
 Tofu hot dogs

Home made apple sauce:

6 large, tart apples (gravenstein, pippins, Granny Smith, etc.)

1 cup undiluted apple juice concentrate
1/2 teaspoon cinnamon

For chunky applesauce, peel apples, then core and dice. Place in a large pan. Add apple juice
concentrate, then cover and cook over low heat, stirring often, until apples are soft. Mash
slightly with a fork if desired, then stir in cinnamon. Serve hot or cold.
Veggies in a Blanket: 2 flour tortillas
2 tablespoons vegan cream cheese
1 grated carrot
2 lettuce leaves (or a handful of baby spinach leaves. Warm tortillas in a dry pan. Spread vegan
cream cheese on them. Add carrots and lettuce or spinach. Roll up and serve or wrap in plastic
wrap for snacking later.

Physical Activities and exercises:

-Curl ups

-Leg exercises

-Arm exercises

-Dancing

-Jumping Jacks

-swimming

-Play outside for an hour or more

-Walk the dog

-Play games like tag or hide and seek

-bike riding

Food Rules:

1.Eat healthy kinds of foods

2. Don’t eat anything your grandma wouldn’t recognize as food.

3. Avoid food products containing ingredients a third grader couldn’t pronounce

4.Treat meat as a flavoring or special occasion type food

5. Get out of the supermarket whenever you can

6.Do all of your eating at a table

7.Cook. No eating out a lot.

Facts:

1. Did you know that exercising improves your mood?

2. Did you know that exercising combats chronic diseases?

3. Did you know that exercising manages your weight?

4. Did you know that exercising increases energy?

5. Did you know that exercising increases mental focus?

6. Did you know that exercising decrease osteoporoses?

7. Did you know that exercising increases strength and stamina?

Statistics for obese children:

-17% of American children are overweight or obese.

-The rate of obesity in America has increased in the last 50 years.

--A persons genetic background can increase the risk of becoming obese.

-Many people who do not have obesity in there genes go on to become obese due to an
unhealthy, inactive environment.

-An increase in obesity come from fast food and the lack of an active lifestyle that has been on
the rise in the past few decades.

-About one in five children in the United States is now overweight (3).

- Parental obesity more than doubles the risk of adult obesity among both obese and non-obese
children under 10 years of age

-The number of overweight children 6 to 17 years of age has doubled within three decades

-Children with overweight parents had lower levels of physical activity and diets that were
higher in fat and lower in carbohydrate
Action Steps for eating right:

-Keep a bowl of fruit on your kitchen counter.

-Place a box of raisins in your Childs backpack.

-Add strawberries, blueberries or bananas to your cereal, oatmeal or

toast.

-Children be active and play outside.

-Take family walks or play active games together.

Health Tips:

- Drink water, it makes a large percentage of our bodies, people who

don’t drink water get headaches, constipates, hungry, fatigue, and
dehydrated. It is recommended to drink eight cups of water a day.

- Getting a good night rest is essential to our health. When we sleep our
body techniques and builds up our immune system as well as fighting
depression and anxiety. If you get a good night of sleep then in the
morning you will be well rested and will be able to think better.