18

References
Build a healthy meal. (2011, June). Retrieved from United States Department of
Aqriculture website: htp://www.choosemyplate.gov/food-groups/
downloads/ TenTips/DGTipsheet7BuildAHealthyMeal.pdf
Choose my plate. (2012, June 1). Retrieved April 8, 2013, from United States
Department of Aqriculture website: htp://www.choosemyplate.gov/
Physical actvity. (2008). Retrieved April 8, 2013, from United States
Department of Aqriculture website: htp://www.choosemyplate.gov/
physical-actvity.html
Walsh, L. (2013). Getng actve with kids in the kitchen. Retrieved April 8,
2013, from Super Kids Nutriton website: htp://
www.superkidsnutriton.com/ nutriton-artcles/nutriton_answers/
meal_tps/meal-tps/mt_getngactve/
Schmit, J., Dr. (2009, March). Nutriton durning pregnancy. Retrieved April 10,
2013, from htp://www.womenshealth.gov/pregnancy





1

2
Contents Page
Introducton 3
PregnancyKeeping Mom and Baby Healthy 4
Porton Sizes 6
Exercise, Exercise, Exercise 7
Kids in the Kitchen 9
Fun Recipes 10
- Yummy Caterpillar 11
- Safari Snacks 12
- Spaghet Hotdogs 13
- Veggie Man 14
- Sandwich Faces 15
- Scooter Snacks 16
- Speed Wraps 17

17
Ingredients
2 tablespoons spreadable garden veg-
etable cream cheese
2 favored four tortllas of your choice
(8 inches), room temperature
3 thin slices deli turkey (1/2 ounce
each)
1/4 cup shredded letuce
2 tablespoons shredded cheddar
cheese
2 teaspoons fnely chopped onion
2 teaspoons fnely chopped green pep-
per
2 teaspoons chopped ripe olives
4 teaspoons ranch salad dressing
Directons
Spread cream cheese over tortllas. Layer with turkey, letuce, cheese, onion,
green pepper and olives; drizzle with dressing. Roll up tghtly; wrap in plastc
wrap. Refrigerate untl serving. Yield: 2 servings.
Nutritonal Facts1 wrap (prepared with reduced-fat cheese and fat-free salad
dressing) equals 229 calories, 9 g fat (5 g saturated fat), 30 mg cholesterol, 632
mg sodium, 29 g carbohydrate, 1 g fber, 10 g protein.
16





Ingredients
8 slices zucchini (1/4 inch thick)
6 pretzel stcks, divided
2 pieces string cheese (1
ounce each)
2 pretzel rods, cut into 3-inch
pieces
2 tablespoons spreadable garden
vegetable cream cheese
4 cherry tomatoes, halved
2 pimiento-stufed olives, halved
Directons
For each of four axles, thread two zucchini slices through a pretzel stck,
leaving a 1-in. space in the center. For each scooter, positon string cheese
between two axles.
Atach a pretzel rod with cream cheese to each scooter; top each with a
pretzel stck for handlebars. Add tomato hubcaps and olive headlights and
taillights with cream cheese. Yield: 2 scooters.
Nutritonal Facts1 scooter equals 201 calories, 13 g fat (8 g saturated fat),
35 mg cholesterol, 591 mg sodium, 13 g carbohydrate, 1 g fber, 9 g
protein.
3
Introducton
Hi Class,

I hope you enjoy our informatonal booklet!
Enjoy reading about foods to eat while
youre pregnant, porton sizes, exercise and
then have fun with the kids in the kitchen.

We have really enjoyed creatng this assign-
ment and we hope you will love having this
litle booklet for your collecton at home.

From,
Madeline Webb, Jessica Waterman, and
Sean Oconnor


4
PregnancyKeeping Mom and Baby Healthy
Top 10 Foods You Should
Eat While Pregnant!
Breakfast
1. Eggs
Eggs carry a dozen diferent minerals and vitamins, not
to menton a ton of protein and is one of the best things
to eat while pregnant. The cells of a baby are made out
of protein, which means a pregnant woman will need
more protein than usual. Eggs also contain choline,
which assists in the growth and brain health of the baby.
2. Fruits
Fruits are full of a variety of vitamins, antoxidants and minerals. Not only
that, but as the baby begins to develop in the womb, anything the mother
eats is transported to the baby through the amniotc fuid, increasing the
odds that the baby will enjoy those foods afer it has been born.
3. Greek Yogurt
Yogurt is a great food for pregnant women. However, Greek yogurt is espe-
cially healthy due to the fact that it has almost double the amount of protein
that normal yogurt has. It is also an excellent source of calcium, which the
baby needs to develop its bone structure.
4. Oatmeal
Oatmeal is full of necessary minerals such as iron as
well as Vitamin B and fber. Oat in general is one of
the best things to eat while pregnant. Add it to pan-
cakes, cookies, mufns or any other food.
15












For your Sandwich faces include:
- Shredded letuce or carrots for hair
- Eggs, olives, peas, peppers, or carrots for eyes
- Peppers, tomatoes, pickles, or relish for a mouth.
Hummus, low fat mayo, light cream cheese, or mustard for a spread.
The Benefts of giving your kids 100% whole wheat bread vs. white
bread!
- Their blood sugar doesn't take a roller coaster ride!
- The carbs are matched with fber, protein, and vitamins for a more
complete meal!
- Studies show people who eat whole grains are less likely to be over-
weight.
- The bran and germ include Vitamin B1, B2, B3, and E
The bran and germ also has folic acid, calcium, phosphorus, zinc, copper,
iron and fber! All lost during refning to white!
14




















This is an easy and prety self explanatory picture
to get your kids to start thinking about body parts
while enjoying nutritous vegetables!
5
Lunch
5. Salad
Eat a big salad for lunch. Leafy vegetables such as kale, spinach
and others provide a large amount of vitamin A, Vitamin C and
Vitamin K, which has been said to help eye growth in babies.
Add chicken or salmon to the salad for additonal nutrients as
well as taste.
6. Walnuts
Walnuts are loaded with plant-based omega-3s, which play an incredibly important
role in the brain growth of the baby. Walnuts can be added to a salad or just eaten as
a snack throughout the afernoon.
7. Cotage Cheese
Like Greek yogurt, cotage cheese is full of protein and calcium. Throw in some wal-
nuts or fruits to make it even more benefcial.
Dinner
8. Salmon
Salmon has plenty of that much-needed protein, along
with a ton of omega-3 fats. Be careful about eatng too
much salmon due to the low mercury content. Too much
mercury can be harmful.
9. Vegetables
Just like fruits, vegetables are full of vitamins and nutrients. Carrots and Broccoli in
partcular are full of vitamin A, Vitamin C and Fiber.
10. Chicken
If a pregnant woman is going to eat meat, it should be lean. Chicken is full of protein
as well as amino acids that are essental to building muscle in the baby.
The best food for pregnant women is the food that helps the babys growth.
Keep in mind these things to eat while pregnant for a healthy baby.
6
Porton SizesMyplate.gov







10 Tips for a Healthy Plate
1. Make half your plate veggies and fruits
2. add lean protein
3. Include whole grains
4. Dont forget the dairy
5. Avoid extra fat
6. Take your tme Eat slowly
7. Use a smaller plate
8. Take control of your food
9. Try new foods
10. Satsfy your sweet tooth in a healthy way.

This is a wonderful website for educators or anyone interested in working out
what the correct porton size for diferent foods. It also has wonderful informaton
on exercise, weight control, recipes and much more!
htp://www.choosemyplate.gov/
13











Directons
- Take the hot dogs and cut them into 1 inch slices
- take the hard spaghet and skewer the hot dogs on the spaghet
- add about 7-8 pieces of spaghet to each slice of hot dog
- boil all of the hotdog/spaghet creatons for approx 10 mins
- serve with ketchup or if you're feeling a tad peckish yourself add a
basic Bolognese sauce with some diced onion, pepper, tomato,
and mushroom, and youve essentally got a really quick version of
spaghet and meatballs :)
Ingredients

- 6 hotdogs
- spaghet (1 packet)
- tomatoes (3)
- mushrooms (7-8)
- 1 onion
- 1 pepper
12













For the wilder children, try these fun safari themed
snacks after school.
Ingredients
- Celery cut into small pieces
- Peanut butter
- Favorite fruits cut in to small pieces
- Animal crackers

Directions
- Place peanut butter in celery
- Place fruit and animal cracker into peanut butter
7
Exercise, Exercise, Exercise







Informaton From: htp://www.choosemyplate.gov/physical-actvity.html
YOUNG CHILDREN
(2-5 years)
There is not a specific recommen-
dation for the number of minutes
young children should be active
each day. Children ages 2-5 years
should play actively several times
each day. Their activity may hap-
pen in short bursts of time and not
be all at once. Physical activities
for young children should be de-
velopmentally-appropriate, fun,
and offer variety.
CHILDREN AND
ADOLESCENTS(6-17 years)
Children and adolescents should do 60
minutes or more of physical activity
each day.
Most of the 60 minutes should be either
moderate- or vigorous intensity aerobic
physical activity, and should include
vigorous-intensity physical activity at
least 3 days a week.
As part of their 60 or more minutes of
daily physical activity, children and ado-
lescents should include muscle-
strengthening activities, like climbing, at
least 3 days a week and bone-
strengthening activities, like jumping, at
least 3 days a week.
Physical activities for children and ado-
lescents should be developmentally-
appropriate, fun, and offer variety.
ADULTS (18 to 64 years)
Adults should do at least 2 hours and 30 minutes each week of aero-
bic physical activity at a moderate level OR 1 hour and 15 minutes
each week of aerobic physical activity at a vigorous level. Being ac-
tive 5 or more hours each week can provide even more health bene-
fits. Spreading aerobic activity out over at least 3 days a week is best.
Also, each activity should be done for at least 10 minutes at a time.
Adults should also do strengthening activities, like push-ups, sit-ups
and lifting weights, at least 2 days a week.
8
Exercise, Exercise, Exercise
Safety Tips to Prevent Injury While Exercising:
1) If you havent been active in a while, start slowly and build
up
2) Learn about the types and amounts of activity that are
right for you
3) Choose activities that are appropriate for you fitness level
4) Build up the time you spend before switching to activities
that take more effort
5) Use the right safety gear and sports equipment
6) Choose a safe place to do your activity
7) See a health care provider if you have a health problem.








Informaton From: htp://www.choosemyplate.gov/physical-actvity.html
11





Ingredient
- 1 medium banana, peeled
- 1 letuce leaf
- 1/2 medium red pear, cut into 1/4-inch
slices 2 raisins



Directons
- Place letuce on a salad plate; top with the banana.
- Cut 1/4-in. V-shaped slices halfway through the banana, spacing
cuts 1 in. apart.
- Place a pear slice, peel side up, in each cut.
- For eyes, gently press raisins into one end of banana.
- Serve immediately. Yield: 1 serving.


Nutritonal Facts 1 serving (1 each) equals 160 calories, 1 g fat (trace
saturated fat), 0 cholesterol, 2 mg sodium, 41 g carbohydrate, 5 g
fber, 2 g protein.
10 9
Kids in the Kitchen
One way to get children excited about trying new foods and
eating more fruits and vegetables is to get them involved in
the Kitchen. Check out these tips below for some easy
ways to get kids cooking!

10 Easy Ways Kids Can Help in the Kitchen
1. Set the table
2. Wash fruits and vegetables
3. Take foods out of the refrigerator or pantry
4. Set the timer and give updates on how much time is
left
5. Measure ingredients
6. Stir ingredients in a bowl
7. Read the recipe
8. Spread or layer ingredients in a pan before baking
9. Cut out items using a plastic cookie cutter
10. Help clean up and wash dishes