Diabetes Awareness and Thanksgiving

Diabetes Awareness
and Thanksgiving
November 2015
inside for…
• Seasonal Feature: A Diabetes-Friendly Holiday
• Monthly Nutrition Tip: Handling a Choosy Eater
• Childcare Menu Ideas: Week 4 & Kitchen Activities
• Get Moving Today! November Activity Calendar
• Monthly Wellness Tip: Be an Active Family
For more information on
how to lead a healthier
lifestyle, visit our website
GetHealthyCT.org
A Diabetes-Friendly Guide to a
HEALTHY THANKSGIVING PLATE
Thanksgiving is all about eating…and being with your loved ones, of course! With so
many foods and snacks available, how can you make healthy choices that will keep your blood
sugar stable? Use this “Thanksgiving Plate” as a visual guide for what foods to choose and how to
balance your plate. You’ll also find some healthy eating tips, a few diabetes-friendly recipes, and a
Holiday Eating Contract on the following pages. Work with your diabetes educator to discuss healthy
Thanksgiving meal planning and tips for managing your blood sugar during the holidays.
THANKSGIVING RECIPES
✦
✦
✦
✦
✦
F ill ½ of your plate
with vegetables,
such as carrots and
green beans.
✦
A
void casseroles or
dishes that have heavy
creams, sauces, butter
or crusts.
O
ther vegetables to
consider include:
broccoli, salad, brussel
sprouts, or asparagus.
F ill ¼ of your plate with
starches such as stuffing
and sweet potatoes.
ther choices for this
O
section may include:
mashed or baked
potatoes, rice pilaf,
or corn pudding.
Tips for a Happy Healthy
✦
Skip the bread or rolls!
THANKSGIVING
I f your table is low on
vegetables, consider
adding fruit to this
half of your plate.
Cranberries, baked
apples, and pears are
all good options.
✦
✦
✦
F ill ¼ of your plate
with lean turkey slices
(approx. 3-4oz).
A
void dark meat
(including drumsticks!).
R
emove the skin from
the turkey before eating.
HOLIDAY EATING CONTR ACT
*This visual guide for the Healthy Thanksgiving
Plate is based on the Idaho Plate Method. See
www.platemethod.com for more information.
✦
I nstead of gravy, use a fruitbased relish for a special
kick. See recipe on page 3.
THANKSGIVING RECIPES
Ma ple- Or a n g e S w e e t
1. Place
the sweet potatoes in a saucepot with enough
cold water to cover. Bring to a boil, reduce the heat
and cook until tender, 10 to 13 minutes.
Po tato Ma sh
Ma kes 6 servi n gs
S erv i n g Si z e : ½ Cup
✦
2.
2
½ lbs sweet potatoes (about 4
medium), peeled and cut into
½ inch cubes
Add
the chopped walnuts to a skillet over mediumhigh heat. Toss until the nuts are slightly toasted
and fragrant, about 3 minutes. Remove the skillet
from the heat. Drizzle 1 tsp sugar-free maple syrup
over the nuts and toss to evenly coat. Remove the
nuts from the skillet and set aside.
Tips for a Happy Healthy
✦
¼ cup coarsely chopped walnuts
✦
THANKSGIVING
2 tsp sugar-free maple syrup,
like Vermont Sugar-Free,
divided
✦
2
tsp grated fresh orange zest
✦
¼
tsp ground cinnamon
✦
¼
tsp kosher salt
✦
1 Tbsp margarine
✦
2
Tbsp fresh orange juice
3.Drain
the sweet potatoes and place them back in
the saucepot on the hot burner with no heat. Let
the sweet potatoes sit for 1 minute to let the excess
water evaporate. Add the orange zest, cinnamon,
salt, margarine, orange juice and remaining 1 tsp
sugarfree maple syrup. Using a potato masher or
fork, mash the potatoes until smooth, or until the
desired consistency.
4.
Remove
to a warm serving bowl and garnish with
the reserved nuts.
Nutrition facts per serving: Calories: 161, Fat: 6 g (saturated fat: 1 g), Cholesterol: 0 mg, Protein: 3 g, Carbohydrates: 30 g, Fiber: 5 g, Sodium: 167 mg, Sugar: 6 g
HOLIDAY EATING CONTR ACT
— Recipe courtesy of Kathleen Keating, reprinted with permission. ©2011 Diabetes Health Monitor.
G r een B ea n s Am a n di n e
Ma kes 6 serv i n gs
S erv i n g Si z e : ½ Cup
✦
1 lb fresh or frozen French-style
green beans, trimmed
✦
1 Tbsp extra-virgin olive oil
✦
¼ cup sliced almonds
✦
1 tsp chopped garlic (about 1
clove)
✦
1 tsp fresh lemon juice
✦
¼ tsp kosher salt
1. Bring
3 quarts of water to a boil in a large saucepot. Add the green beans to the boiling water and
cook until bright green and tender, 3 to 4 minutes. Remove to a bowl of ice water, then drain.
2. Heat
the olive oil in a skillet over medium heat,
about 1 minute. Add the sliced almonds and cook
until lightly toasted, about 4 minutes. Add the
chopped garlic and cook until light golden brown,
about 1 minute. Stir in the lemon juice.
3. Add
the green beans to the skillet and toss until
coated. Season with salt. Toss until the green
beans are heated through, about 2 minutes.
Remove the green beans to a warm serving plate.
Serve immediately.
Nutrition Facts Per Serving: Calories: 72, Fat: 15 g (saturated fat: 0 g), Cholesterol: 1 mg, Protein: 2 g,
Carbohydrates: 7 g, Fiber: 3 g, Sodium: 101 mg, Sugar: 3 g
— Recipe courtesy of Kathleen Keating, reprinted with permission. ©2011 Diabetes Health Monitor.
— AADE does not endorse any companies or products.
THANKSGIVING RECIPES
ta n g er in e c r an b e r ry r e l i s h
1. Rinse
cranberries under running water and
discard any soft or old berries; set aside. Slice
each unpeeled tangerine into fifths; remove seeds.
Place tangerine slices in a food processor; cover
and process until coarsely chopped. Transfer to
a medium bowl.
MAK E S: 1 2 servi n gs
SE RV ING SIZ E : ¼ cup
Y IE L D : 3 cups
C ARB G RAMS P E R S E RV I NG: 1 0
1 12-ounce package fresh
cranberries (3 cups)
✦ 2.
Add
all but H cup of the cranberries to the food
processor; cover and process until coarsely
chopped. Add to tangerines in bowl; stir in the
remaining H cup cranberries. Stir in enough of
the sugar to sweeten to taste; cover and chill for 1
hour. Stir before serving. Makes 3 cups (twelve G
cup servings).
Tips for a Happy Healthy
2 medium tangerines
✦
✦
THANKSGIVING
G - N cup sugar or sugar
substitute* equivalent to
G to N cup sugar
M a k e A hea d T ip
Prepare as directed. Cover and chill for up to 2 days.
Stir before serving.
Nutrition Facts Per Serving: Servings Per Recipe: 12, Calories: 37, Carbohydrate(gm): 10, Dietary Fiber,
total (gm): 2, Sodium (mg): 1
PER SERVING WITH SUBSTITUTE: Same as above, except 20 cal., 6 g carb.
*Sugar Substitutes: Choose from Splenda® granular, Equal® spoonful or packets, or Sweet 'N Low®
bulk or packets. Follow package directions to use product amount equivalent to G to N cup sugar.
HOLIDAY EATING CONTR ACT
— Used with permission from Diabetic Living® magazine. ©2008 Meredith Corporation. All rights reserved. For more
diabetes-friendly recipes, visit www.diabeticlivingonline.com.
B a s ic Cr u s tle ss P u m p ki n P i e
1.
Preheat
oven to 350° F. Lightly grease an 8-inch
springform pan. In a medium bowl, combine
pumpkin, sugar, honey, and pie spice. Add eggs
and vanilla. Beat lightly just until combined.
Gradually stir in evaporated milk. Pour into prepared pan and place on a foil-lined baking sheet.
2.
Bake
for 45 to 50 minutes or until center appears
set when gently shaken. Cool for 1 hour on a wire
rack. Cover and chill for at least 2 hours or up to
24 hours before serving.
3.
To
serve, loosen pie from sides of pan by running
a thin metal spatula around the edge. Remove sides
of pan. Cut pie into wedges to serve. Makes 8
servings (1 slice each).
MAK E S: 8 serv i ng s
C ARB GRAMS P E R S E RV I NG: 2 0
✦
✦
1 15-ounce can pumpkin
N
cup sugar or sugar substitute*
equivalent to N cup sugar
✦
2 Tbsp honey
✦
1 ½ tsp pumpkin pie spice
✦
½
cup refrigerated or frozen
egg product, thawed, or 2 eggs,
lightly beaten
✦
1 tsp vanilla
✦
¾ cup evaporated fat-free milk
Nutrition Facts Per Serving: Servings Per Recipe: 8, Calories: 95, Protein (gm): 4, Carbohydrate (gm): 20,
Cholesterol (mg): 1, Dietary Fiber, total (gm): 2, Sodium(mg): 59,
*Sugar Substitutes: Choose from Splenda® granular or Sweet’N Low® bulk or packets. Follow package directions
to use product amount equivalent to 1/3 cup sugar.
Sugar Substitutes: Same as above, except 67 cal., 13 g carb. Exchanges: 1 carb. Carb choices: 1.
— Used with permission from Diabetic Living® magazine. ©2008 Meredith Corporation. All rights reserved. For more
diabetes-friendly recipes, visit www.diabeticlivingonline.com.
— AADE does not endorse any companies or products.
Handling A “Choosy” Eater
What would you do?
•Sara-Mei will not eat anything green –
she even refuses a whole meal if one
green pea appears on her plate.
•Santiago is interested in everything at
the table BUT eating.
•Dillion gets upset when one food on his
plate touches another.
•Mariffa will not eat anything but an
orange or a banana; two days ago she
would only eat peanut butter sandwiches.
“Choosy” eating is a childsize step toward growing up
and showing independence.
Ten Effective Ways To
Handle a “Choosy” Eater
In fact, what seems like a challenge to you
may be an early step toward making food
choices. A child’s “No” does not always mean
no. What seems “choosy” may just be your
child’s awkward first steps in learning to
make decisions.
2. Consider what a child eats over
What appears to be “choosy”
eating may instead be a
smaller appetite.
Preschool-age children grow and develop at
a slower rate than toddlers do. If left alone,
most children become hearty eaters again
when their body’s growth pattern requires
more food for energy.
The best advice for you: Relax
and be patient!
1.
Treat food jags casually since
food jags do not last long anyway.
several days, not just at each meal.
Most kids eat more food variety than a
parent thinks.
3. Trust your child’s appetite rather
than force a child to eat everything on
the plate. Forcing a child to eat more
encourages overeating.
4. Set reasonable time limits for
the start and end of a meal then
remove the plate quietly. What is
reasonable depends on each child.
5.
Stay positive and avoid criticizing or
calling any child a “picky eater.”
Children believe what you say!
Learn how to handle eating challenges and
how to avoid conflict. That way, your child
will not learn to use food as a way to exert
control.
Provided by
NIBBLES FOR HEALTH 13 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service
Handling A “Choosy” Eater
6.
7.
erve food plain, and respect
S
the “no foods touching” rule
if that’s important to your child. This
will pass.
void being a short-order cook
A
by offering the same food for the whole
family. Plan at least one food everyone
will eat.
8. Substitute a similar food –
9. Provide just two or three
choices not a huge array of food.
Then let your child decide.
10. Focus on your child’s positive
eating behavior not on the food.
Check (✓) what you do already.
Circle
what you can try right away.
if a child does not like a certain food;
instead of squash, offer sweet potatoes.
Provided by
NIBBLES FOR HEALTH 13 Nutrition Newsletters for Parents of Young Children, USDA, Food and Nutrition Service
Week 4 Menus
Meal Pattern
Breakfast
Juice or Fruit or
Vegetable
Grains/Breads
Milk
Lunch or Supper
Meat or Meat
Alternate
Vegetable/Fruit
(2 servings of
vegetable or fruit
or both)
Grains/Breads
Milk
Monday
½ cup mixed fruit
(½ cup fruit)
⅓ cup unsweetened
whole-grain cereal
variety (⅓ cup dry
cereal)
¾ cup 1% milk1
(¾ cup milk)
Tuesday
½ cup orange
sections (½ cup
fruit)
½ slice cheddar
cheese toast ( ½
slice bread, ½ oz
cheese)
¾ cup 1% milk1
(¾ cup milk)
Wednesday
½ cup fresh kiwi
slices (½ cup
fruit)
½ Cut Biscuit A-092
(¾ slice bread)
¾ cup 1% milk1
(¾ cup milk)
Thursday
½ cup sliced fresh
strawberries
(½ cup fruit)
1 French toast stick
(¾ slice bread)
¾ cup 1% milk1
(¾ cup milk)
Friday
½ cup fresh banana
(½ cup fruit)
¼ cup cooked grits
(¼ cup cooked
cereal)
¾ cup 1% milk1
(¾ cup milk)
1 ½ oz roasted
turkey (1 ½ oz
cooked lean meat)
¼ cup steamed
spinach (¼ cup
vegetable)
¼ cup red grape
halves (¼ cup
fruit)
¼ cup quinoa
(¼ cup cooked
grains)
¾ cup 1% milk1
(¾ cup milk)
½ cup Bean Soup
H-082 (1 oz
cooked lean meat,
⅛ cup cooked
vegetable)
¼ cup green beans
(¼ cup vegetable)
¼ cup pineapple
tidbits (¼ cup
fruit)
English muffin half
with melted
cheese (1 slice
bread, ½ oz
cheese)
¾ cup 1% milk1
(¾ cup milk)
½ peanut butter5
and jam sandwich
on whole wheat
bread (1 Tbsp
peanut butter,
1 slice bread)
4 oz lowfat yogurt
(4 oz yogurt)
¼ cup peas and
carrots (¼ cup
vegetable)
¼ cup diced
apricots
(¼ cup fruit)
¾ cup 1% milk1
(¾ cup milk)
1 ½ oz pork chop
(1 ½ oz cooked
lean meat)
¼ cup Baked Sweet
Potatoes and
Apples I-082
(¼ cup vegetable
and fruit)
¼ cup fresh pear
slices (¼ cup
fruit)
½ whole wheat roll
(½ slice bread)
¾ cup 1% milk1
(¾ cup milk)
1 ½ oz hamburger
patty half on ½
whole-grain bun
(1 ½ oz cooked
lean meat, ½ slice
bread)
¼ cup shredded
lettuce and tomato
slice (¼ cup
vegetable)
¼ cup apple slices
(¼ cup fruit)
¾ cup 1% milk1
(¾ cup milk)
National Food Service Management Institute
The University of Mississippi
Snack
Select two of the
following:
Meat or Meat
Alternate
Vegetable or Fruit
or Juice
Grains/Breads
Milk
1 piece Muffin
Squares A-112
(1 slice bread)
½ cup 1% milk1
(½ cup milk)
Water3
1
1 piece Nachos
G-032 (½ oz
cheese, ¼ slice
bread)
½ cup apple slices
(½ cup fruit)
Water3
½ oz graham
crackers (2
crackers) (½ oz
grains/breads)
½ cup 1% milk1
(½ cup milk)
Water3
1 serving Go
Bananas Orange
Dip4 (2 oz yogurt,
½ cup fruit)
Water3
½ oz cheddar
cheese (½ oz
cheese)
½ oz wheat crackers
(4 crackers) (½ oz
grains/breads)
Water3
Nutritionists recommend serving whole milk for children ages 2 and younger and lowfat milk for children older than 2 years of age.
USDA Recipes for Child Care. Available online at www.nfsmi.org.
3
Water is suggested as a beverage for all snacks even when other beverages are offered to encourage children to drink water.
4
5 a Day Quantity Recipe Cookbook. Available online at www.ed.state.nh.us/education/doe/organization/programsupport/bnps/
cookbook.pdf.
5
Sunflower butter may be substituted for peanut butter.
2
National Food Service Management Institute
The University of Mississippi
United States Department of Agriculture
Kitchen Activities
Get your preschooler to try new foods by
having them help you in the kitchen. Kids
feel good about doing something “grownup.” Give them small jobs to do. Praise their
efforts. Children are less likely to reject foods
that they help to make.
As preschoolers grow, they are able to help
out with different tasks in the kitchen. While
the following suggestions are typical, children
may develop these skills at different ages.
At 2 years:
• Wipe tables
• Hand items to adult to
put away (such as after
grocery shopping)
• Place things in trash
• Tear lettuce or greens
• Help “read” a cookbook
by turning the pages
• Make “faces” out of
pieces of fruits and
vegetables
• Rinse vegetables or fruits
• Snap green beans
At 3 years:
All that a 2-year-old can do, plus:
• Add ingredients
•
• Talk about cooking
•
• Scoop or mash potatoes
•
• Squeeze citrus fruits
•
Stir pancake batter
Knead and shape dough
Name and count foods
Help assemble a pizza
At 4 years:
All that a 3-year-old can do, plus:
• Peel eggs and some
•
fruits, such as oranges
and bananas
•
• Set the table
• Crack eggs
Help measure dry
ingredients
Help make sandwiches
and tossed salads
At 5 years:
All that a 4-year-old can do, plus:
• Measure liquids
• Cut soft fruits with a dull knife
• Use an egg beater
Go to www.ChooseMyPlate.gov for more information.
USDA is an equal opportunity provider and employer.
Center for Nutrition Policy and Promotion
July 2015
NOVEMBER
Get Moving Today!
Sunday
Make a big circle
outside. Practice
moving in relationship
to the circle. Can you
move around it? Can
you move in and then
out of it? Can you run
across it?
Monday
Move in opposites –
fast/slow, up/down,
near/far, big/small.
ACTIVITY CALENDAR
Tuesday
Practice rolling your
body across the floor.
Make your body like a
pencil and roll, then
make your body like a
ball and roll.
Get outside and go
for a walk. Look for
different shapes. Can
you find a circle, a
square, and a
triangle?
Can you try to move
for two minutes
without stopping?
What happens to
your heart when you
do this?
Try skating on some
paper plates. Put
your feet on the
plates and slide
around the room, or
put your hands on the
plates and push them
around the room.
Color Find and Move.
Have someone name
a color, and then your
job is to move to
something that is that
color. Move in all
different ways.
Work on your
catching skills. Use a
soft ball or rolled up
socks. Toss it up and
catch it. Keep your
eye on it as it travels
through the air.
Work on moving in
relationship to each
other. Move side by
side. Move front to
back. Move under
then over.
Go on a shape walk.
As you walk. pump
your arms and get
that heart beating.
How many different
shapes can you find?
Walk, jog, run – start
out by walking one
lap around your
home. Now jog one
lap and then finally
run one lap. Which
one was harder?
Turn on some music
and try to keep
moving for an entire
song. Check out what
it does to the way you
are breathing.
Make a set of cards
that have a number
on each card. Put the
cards in a bucket.
Draw a card, read the
number, then take
that many steps
together.
Work on walking tall
and proud. Can you
balance a paper plate
on your head as you
walk around your
home?
Do some outdoor
chores as a family.
Reach, pull, push and
bend.
© Head Start Body Start, 2012.
Wednesday
Jump over the river.
Roll up a towel and put
it on the floor. Can you
jump over it? Make the
towel just a little bit
bigger – can you still
jump over? How big
can you make it?
Get a laundry basket
and practice throwing
things into it – try
tossing far away and
try tossing when you
are really close.
Walking with style. Go
on a backwards walk.
Now try a sideways
walk. How about a
spinning walk.
Draw a shape on a
piece of paper and
then try to put your
body into that shape.
Keep your body still as
you hold the shape.
Work on those
muscles in your hand,
crush up recycled
paper into tiny balls.
Do it with your right
hand and your left
hand. Keep these balls
for tomorrow.
Reprinted with permission.
Thursday
Set up a few of your
stuffed animals. Roll
up a pair of socks.
Practice throwing the
sock ball at the
animals. Step at the
animal as you throw.
Use your body to
pretend. Can you move
like spaghetti? How
about applesauce?
How about a melting
ice cube? Can you
think of something?
Friday
Saturday
Turn on some music
and take turns making
up a movement. Play
copy cat boogie, by
following what each
other does.
Jumping stones: Put a
bunch of wash
clothes or
handkerchiefs on the
floor. Can you jump
from one to the next?
Try to cross the room
without touching the
floor.
Play I spy. One
person says “I spy
__________”. And
when the other
person sees it you
both run to it. Next
time try skipping or
galloping.
How many parts of
your body can you
bend? Give it a try!
Get outside and work
on your kicking skills.
Kick the ball as far as
you can, chase it, and
kick it again.
Go to each space in
your home and
practice hopping on
one foot and then the
other. Run to a new
space and hop again.
Indoor Zoo: Move like
an animal through
your home. Each time
you get to a new space
change to a new
animal.
Play a game of Can
You? Can you spin on
your bottom? Can you
jump to the sky? Your
turn to create a
movement to try!
Practice your jumping
skills. Bend your knees,
push off the floor, and
reach to the sky. How
high can you jump?
How far can you jump?
Use the recycled paper
balls and work on your
throwing skills. Step
and throw across the
room. Crab walk to the
balls and throw them
back.
Balance fun. Try
putting four parts of
your body on the
ground and balancing.
How about four other
parts? Now try
balancing on three
parts or even five parts.
www.headstartbodystart.org
Toss a t-shirt in the
air, let it land on your
head. Toss it again, let
it land on your
shoulder, your elbow,
your tummy or your
foot.
What were your
favorite November
Activities? Do them
again!
NOVIEMBRE
“A Moverse Hoy”!
Sunday
Crea un círculo grande
afuera. Practica
moviéndote en relación
al círculo. ¿Puedes
moverte al rededor?
¿Puedes entrar y salir
del círculo? ¿Puedes
correr atreves del
circulo?
Sal y anda a caminar.
Busca diferentes
formas. ¿Puedes
encontrar un circulo,
un cuadrado, y un
triangulo?
Encuentra el Color y
Muévete. Pide a alguien
que nombre un color y
tu trabajo es moverte
hacia algo de ese color.
Muévete en diferentes
maneras.
Ve de una caminata de
formas. Mientras
caminas – mueve los
brazos para que tu
corazón lata más.
¿Cuántas formas
diferentes puedes
encontrar?
Crea una serie de
cartas que tengan un
número escrito en cada
una. Mete las cartas en
un balde. Saca una
carta, lee el número y
toma ese número de
pasos juntos.
CALENDARIO DE ACTIVIDADES
Monday
Tuesday
Wednesday
Thursday
Friday
Muévete al contrario–
rápido/despacio,
arriba/abajo,
cerca/lejos,
grande/pequeño.
Salta sobre el lago.
Enrolla una toalla y
ponla en el suelo.
¿Puedes saltar sobre
ella? Estira la toalla
para hacerla más larga¿Puedes saltar sobre
ella?
Practica tus habilidades
de saltar. Dobla tus
rodillas, empuja contra
el piso, y extiéndete
hacia el cielo. ¿Que alto
puedes saltar? ¿Que
lejos puedes saltar?
Pon de pie algunos de
tus peluches. Haz una
bola de un par de
calcetines. Practica
lanzando la bola de
calcetines hacia los
animales. Da un paso
hacia los animales
mientras lanzas la bola.
Usa tu cuerpo para
pretender. ¿Puedes
moverte como espageti?
¿Que tal como puré de
manzana? ¿Que tal
como un cubo de hielo
que se está derritiendo?
¿Puedes pensar de otra
cosa?
Anda por cada espacio
de tu hogar y practica
saltando con solo un pie
y luego el otro. Corre a
un nuevo espacio y salta
de un pie nuevamente.
Toca música y toma
turnos creando un
movimiento. Juega
copiando los
movimientos que haces
con otra persona.
¿Puedes dar vueltas en
tu trasero? ¿Puedes
saltar hacia el cielo? ¡Te
toca crear un
movimiento para
intentar!
Practica tus habilidades
de saltar. Dobla tus
rodillas, empuja contra
el piso, y alcanza hacia
el cielo. ¿Qué alto
puedes saltar? ¿Qué
lejos puedes saltar?
Usa las bolas de papel
para practicar tus
habilidades de lanzar. Da
un paso y lánzalas
atreves la habitación.
Camina como cangrejo
hacia las bolas y lánzalas
de nuevo.
Diversión de balance.
Trata de poner cuatro
partes de tu cuerpo en
el suelo y balancéate.
¿Qué tal otras cuatro
partes? Ahora trata de
balancearte en tres
partes o hasta cinco
partes.
¿Puedes tratar de
moverte por dos
minutos sin parar?
¿Que le pasa a tu
corazón cuando haces
esto?
Trabaja en tus
habilidades de agarrar.
Usa una pelota suave o
una bola hecha de
calcetines. Tírala
arriba y agárrala.
Mantiene tu ojo en la
bola mientras viaja por
el aire.
Camina, trota, corre –
comienza caminando
una vuelta alrededor
de tu hogar. Ahora
trota una vuelta y
finalmente corre una
vuelta. ¿Cuál fue más
difícil?
Practica caminando
alto y orgulloso.
¿Puedes balancear un
plato de papel en tu
cabeza mientras
caminas alrededor de
tu hogar?
Trata de patinar con
platos de papel. Pon
tus pies en los platos y
resbala al rededor de la
habitación, o pon tus
manos en los platos y
empuja al rededor de la
habitación.
Practiquen
moviéndose en
relación a uno a otro.
Muévanse de lado a
lado. Muévanse de
adelante hacia atrás.
Muévanse de abajo
hacia encima.
Pon música y trata de
mantenerte en
movimiento durante
toda una canción. Nota
que pasa con la
manera en que estas
respirando.
Haz algunos
quehaceres afuera con
la familia. Alcanza, jala,
empuja y dobla.
© Head Start Body Start, 2012.
Usa una canasta de ropa
y práctica tirando
objetos dentro de ella –
trata de tirar de lejos y
de cerca.
Caminando con estilo.
Camina hacia atrás.
Ahora trata caminando
de un lado. Que tal
caminando dando
vueltas.
Dibuja una forma en un
pedazo de papel y luego
trata de poner tu cuerpo
en esa misma forma.
Mantiene tu cuerpo
quieto al copiar la
forma.
Haz que los músculos
de tus manos trabajen,
arruga papel en bolas
pequeñas. Hazlo con la
mano izquierda y luego
con la derecha. Guarda
las bolas para mañana.
Reprinted with permission.
Sal afuera y practica tus
habilidades de patear.
Patea la pelota lo más
lejos que puedas,
persíguela, y pateala
otra vez.
Zoológico Cubierto –
muévete como un
animal por tu hogar.
Cambia a otro animal
cada vez que llegues a
un nuevo espacio.
www.headstartbodystart.org
Saturday
Piedras de Saltar –
esparce unas toallas
pequeñas o pañuelos
en el suelo. ¿Puedes
saltar de uno a otro?
Trata de andar por
toda la habitación sin
tocar el suelo.
Jueguen Yo Espió. Una
persona dice “Yo espió
__________”. Cuando
la otra persona lo ve
ambos corren hacia el
objeto. La próxima vez
traten de saltar o
galopear hacia el
objeto.
¿Cuantas partes del
cuerpo puedes doblar?
¡Inténtalo!
Tira una camiseta al
aire, deja que aterrice
en tu cabeza. Tírala
nuevamente – deja
que aterrice en tu
hombro, tu codo, tu
estomago o tu pie.
¿Cuáles fueron tus
actividades favoritas de
noviembre? ¡Hazlas
nuevamente!
10
tips
be an active family
Education Series
10 tips for becoming more active as a family
Nutrition
Dairy
Fruits
Vegetables
Grains
Protein
Physical activity is important for children and adults of all ages. Being active as a family can benefit everyone.
Adults need 2½ hours a week of physical activity, and children need 60 minutes a day. Follow these tips to add more
activity to your family’s busy schedule.
1
6
set specific activity times
Determine time slots throughout
the week when the whole family is
available. Devote a few of these times to
physical activity. Try doing something
active after dinner or begin the weekend
with a Saturday morning walk.
2
Choose some activities that do not depend on the
weather conditions. Try mall walking, indoor swimming,
or active video games. Enjoy outdoor activities as a bonus
whenever the weather is nice.
plan ahead and track your progress
Write your activity plans on a family calendar. Let
the kids help in planning the activities. Allow them to
check it off after completing each activity.
3
include work around the house
Involve the kids in yard work and
other active chores around the
house. Have them help you with raking,
weeding, planting, or vacuuming.
4
use what is available
Plan activities that require little or
no equipment or facilities. Examples include walking,
jogging, jumping rope, playing tag, and dancing. Find out
what programs your community recreation center offers for
free or minimal charge.
5
build new skills
Enroll the kids in classes they might enjoy such as
gymnastics, dance, or tennis. Help them practice.
This will keep things fun and interesting, and introduce new
skills!
United States
Department of
Agriculture
plan for all weather conditions
7
turn off the TV
Set a rule that no one can spend longer than 2 hours
per day playing video games, watching TV, and using the
computer (except for school work). Instead of a TV show, play
an active family game, dance to favorite music, or go for a
walk.
8
start small
Begin by introducing one
new family activity and add
more when you feel everyone is
ready. Take the dog for a longer walk, play another ball game,
or go to an additional exercise class.
9
include other families
Invite others to join your family
activities. This is a great way
for you and your kids to spend time
with friends while being physically
active. Plan parties with active games
such as bowling or an obstacle course, sign up for family
programs at the YMCA, or join a recreational club.
10
treat the family with fun
physical activity
When it is time to celebrate as a family, do something active as a reward. Plan a trip to the zoo, park, or lake to
treat the family.
Go to www.ChooseMyPlate.gov
for more information.
DG TipSheet No. 29
April 2013
Center for Nutrition Policy and Promotion
USDA is an equal opportunity provider and employer.
10
consejos
Serie
de educación
en nutrición
que su familia se
mantenga activa
10 consejos para que su familia sea más activa
La actividad física es importante en niños y adultos de todas las edades. Mantener la familia activa puede
beneficiar a todos. Los adultos necesitan 2½ horas de actividad física a la semana y los niños necesitan 60 minutos
por día. Siga estos consejos para incrementar la actividad física de su familia.
1
planee actividaes específicas
Determine las horas en las que toda
la familia esta disponible. Dedique
algunas de éstas horas para la actividad
física. Trate de hacer alguna actividad
después de la cena o empieza el fin de
semana con una caminata en la mañana
del Sábado.
2
Escoga algunas actividades que no dependan de las condiciones del tiempo. Pruebe caminando en el centro
comercial, natación en piscina cubierta o juegos activos de
video. Disfrute actividades adicionales afuera cuando el
tiempo lo permita.
planee con anticipación y tome nota de sus logros
Escriba sus planes en el calendario familiar. Deje
que los niños ayuden a planear las actividades. Permita
que ellos marquen las actividades que ya realizaron.
3
incluya el trabajo en la casa
4
5
use lo que esta disponible
desarrolle nuevas habilidades
Suscriba a los niños en clases que los entretengan como: gimnasia, danza o tenis y ayúdelos a practicar.
Esto ayudará a mantener las actividades divertidas,
interesantes y desarrollarán nuevas habilidades.
United States
Department of
Agriculture
8
empiece poco a poco
Empiece introduciendo una
nueva actividad familiar y
adicione más cuando vea que todos
esten listos. Lleve al perro a largas caminatas, juegue con la
pelota o vaya a clases de educación física.
Planee actividades que no requieren herramientas o espacios especiales. Ejemplos incluyen: caminar,
trotar, saltar soga, jugar a las escondidas y bailar. Busque
programas gratis o de bajo costo en los centros recreativos
de su comunidad.
7
apague la televisión
Establezca una regla de tal manera que nadie pueda ver TV, juegos de video o usar la computadora por más
de 2 horas por día (excepto por las tareas de la escuela). En
vez de un programa de televisión participe en un juego familiar
activo, baile su música favorita o salga a caminar.
Deje que los niños participen en el
trabajo del jardín y otras tareas de
la casa. Ellos pueden ayudar rastrillando,
deshierbando, plantando o aspirando.
6
planee para todas las condiciones del tiempo
9
incluya otras familias
Invite a otras familias a tus actividades. Esta es una manera para que sus niños compartan el tiempo con
amigos mientras hacen actividad física.
Planee fiestas con juegos activos como
boliche, carrera de obstáculos, suscríbase
en los programas familiares de YMCA
o en un club recreacional.
10
deleite a su familia con actividad
divertida
Cuando sea tiempo de una celebración familiar, planee algo activo como premio. Planee un paseo al zoológico,
al parque o al lago, para
deleite de todos.
Visite www.ChooseMyPlate.gov
para obtener más información.
DG TipSheet No. 29
Abril 2013
Center for Nutrition Policy and Promotion
El USDA es un proveedor y empleador que ofrece
igualdad de oportunidades para todos.