Linking Language Arts
and Nutrition
Lessons and Resources for Integrated Instruction
GRADE FOUR
The Incredible
Nutrient Eating Kid
Acknowledgments
Linking Language Arts and Nutrition was developed by the California Healthy Kids Resource Center with
funding by the California Department of Public Health, Network for a Healthy California. The contents do
not necessarily reflect the position or policy of the California Department of Public Health.
Project Administration
Deborah Wood, Ph.D., Executive Director (Retired)
California Healthy Kids Resource Center
Nora Zamora, M.S., Interim Executive Director
California Healthy Kids Resource Center
Christine Bilbrey, M.S., R.D., C.L.E.
Network for a Healthy California
Cancer Control Branch
California Department of Public Health
Project Coordinator
Jacquelyn Russum, M.P.H., R.D., Program Manager
California Healthy Kids Resource Center
Writers
Lily Jones, M.A.
North Oakland Community Charter School
Kathleen McDougall, M.A.
Principal, San Ramon Elementary
Reviewers and Teacher Consultants
Juliet Jones, Novato Unified school District
Serian Strauss, North Oakland Community Charter School
Kay Rodrigues, Lesson Editor
California Department of Public Health
Network for a Healthy California
1616 Capitol Avenue, Suite 74.516, MS 7204
Sacramento, CA 95814
Phone: (916) 449-5400
Web site: http://networkforahealthycalifornia.net
© 2011, California Department of Public Health. This material may not be reproduced or disseminated
without prior written permission from the California Department of Public Health.
This material was produced by the California Department of Public Health’s Network for a Healthy
California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps).
These institutions are equal opportunity providers and employers. CalFresh provides assistance to
low-income households and can help buy nutritious foods for better health. For CalFresh information,
call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.
.
Grade FOUr
The Incredible Nutrient eating Kid
acTIvITy OvervIew
• ThislessonbeginswithareadaloudofThe Incredible Book Eating Boy.Inthisbook,theprotagonist
eatsbooks:Themorebooksheeats,thesmarterhegets.
• Studentswillusethisbookasamodeltowritetheirown“IncredibleNutrientEatingKid”books.Each
studentwillchooseanutrienttoresearchandwillgatherinformationabouthis/hernutrientbyreading
thefactsheetsincludedwiththislesson.
• Eachstudentwillcreateabookthatillustrateswhathappenswhenachildeatsalotofaparticular
nutrient.Astudentmay,forexample,create“TheIncredibleCalciumEatingGirl”aboutagirlwhoeats
foodsrichincalciumanddevelopsstrongbones.
READING/LANGuAGE ARts GoAL
Studentswillreadinformationaltextanduseinformationfromtwotextstohelpthemwriteafictionalbook
withwell-researchedfacts.
NutRItIoN GoAL
StudentswillunderstandthebenefitsofconsumingvitaminsAandC,fiber,andcalcium.
HomE CompoNENt
Studentssharetheir“IncredibleNutrientEatingKid”bookswiththeirfamilyandtalkaboutwaystoinclude
foodsthatcontaincalcium,vitaminA,vitaminC,andfiberatmeals.
stANDARDs AND skILLs suppoRtED IN tHIs LEssoN
• California’s Common Core Content standards for English Language Arts
GradeFour
ReadingStandardsforInformationalText:IntegrationofKnowledgeandIdeas
•7
Interpretinformationpresentedvisually,orallyorquantitativelyandexplainhowthe
informationcontributestoanunderstandingofthetextinwhichitappears.
•9
Integrateinformationfromtwotextsonthesametopicinordertowriteorspeakaboutthe
subjectknowledgeably.
WritingStandards:TextTypesandPurposes
•3
Writenarrativestodeveloprealorimaginedexperiencesoreventsusingeffectivetechnique,
descriptivedetails,andcleareventsequences.
SpeakingandListeningStandards
•4
Reportonatopicortext,tellastory,orrecountanexperienceinanorganizedmanner,using
appropriatefactsandrelevant,descriptivedetailstosupportmainideasorthemes;speak
clearlyatanunderstandablepace.
LinkingLanguageArtsandNutrition
1
• California Health Education Content standards
NutritionandPhysicalActivityContentArea‒FourthGrade
Standard1:EssentialConcepts
•1.1.N
Identifyanddefinekeynutrientsandtheirfunctions.
Standard5:DecisionMaking
•5.1.N
Describehowtouseadecision-makingprocesstoselectnutritiousfoodsandbeverages.
Standard7:PracticingHealth-EnhancingBehaviors
•7.3.N
Identifywaystoestablishandmaintainhealthyeatingpracticesconsistentwithcurrent
research-basedguidelinesforanutritionallybalanceddiet.
CRoss-DIsCIpLINARy skILLs
•Researching
•Organizing
•Summarizing
•Communicatinginformation
MaTerIals Needed
• NutrientFactSheets(twofactsheetsforone
nutrientforeachstudent)
• “TheIncredibleNutrientEatingKid”planning
page(oneperstudent)
• The Incredible Book Eating Boy byOliver
Jeffers(one)
• “TheIncredibleNutrientEatingKid”reflection
page(oneperstudent)
• Writingpaper(tenpiecesperstudent)
• Pencils(oneperstudent)
• “NutrientResearch”worksheet
(oneperstudent)
• Crayonsormarkers
(oneboxperfourstudents)
pREpARAtIoN tImE
• 10minutes
pREpARAtIoN ACtIvItIEs
• Printoutthefactsheetsandstaplethemtogether.Eachstudentwillreceivefactsheetsforeachofthe
fournutrients.
ACtIvIty tImE
• 220minutes
Thisactivitycanbedividedintofourclassperiods:
•Day1-Warm-UptoActivity(60minutes)
•Day2-Activity(60minutes)
•Day3-Activity(60minutes)
•Day4-ActivityResultstoClosing(40minutes)
LinkingLanguageArtsandNutrition
2
BACkGRouND
Adietrichinfruitsandvegetablesprovidesnutrients,suchasvitamins,minerals,andfiber.These
nutrients,especiallyvitaminsAandChelptokeepeyesandskinhealthy,maintainhealthyblood
pressure,healcutsandwounds,andperformmanyotherfunctions.Fourthgradersmayhaveabasic
understandingaboutwhatitmeanstoeathealthybutmaynotunderstandhowhealthyfoodscontain
nutrientsthatkeepourbodiesfunctioningwell.Thislessonintroducesstudentstoseveralimportant
nutrients:calcium,fiber,vitaminA,andvitaminC.
RECommENDAtIoNs
TheDietary Guidelines for Americans, 2010 recommendsthatfourthgradechildreneat3½to5½
cupsoffruitsandvegetableseachday.Onlyaboutone-thirdofchildreninCaliforniaactuallymeet
thisrecommendation.
tEACHING tIps
• Writingthebook,The Incredible Nutrient Eating Kid,maylastlongerthanoneclassperiod.If
necessary,extendthisportionofthelessontolastmorethanoneday.
• Studentscanhavetheoptionofwritingeitherapictureorcomicbook.
• Studentsmaybenefitfromtheavailabilityofhighlightersduringthislesson.Ifpossible,encourage
studentstohighlightimportantinformationastheyreadthetext.
• Ifthereisacomputerlabatyourschool,studentscandoonlineresearchabouttheirnutrients(see
resourceWebsiteslistedbelow).Ifyouallowstudentstousecomputers,teachthemhowtofind
reliablesources.Tellthemthatifthesameinformationispresentedbytwoseparatesources,this
informationismorelikelytobereliablethaninformationfoundonjustonesource.
• Itwouldbegreattodothislessoninconjunctionwithorafteraunitonthehumanbody.Ifstudents
havethebackgroundknowledge,youmaywanttoreviewwhattheyhavelearnedaboutthedigestive
systemandhownutrientsareabsorbedintothebloodstream.
• Strugglingreaderscanbepairedupwithabuddyorworkinasmallgroupduringtheresearchportion
ofthislesson.
voCABuLARy
Calcium –Amineralfoundindairyandotherfoods,suchaslow-fatmilkandyogurt.Ithelpstobuild
strongbonesandteethandhelpsmuscleswork.
Fiber –samedefinition.
Nutrient –Asubstancethatprovidesnourishmentforgrowthandgoodhealth.
vitamin A –Anutrientthathelpsgrowth,sight,healthyskin,andhelpstheimmunesystemfight
offinfections.
vitamin C –Anutrientthatkeepsgumshealthy,helpswoundsheal,andhelpstheimmunesystem
workproperly.
stEps FoR CLAssRoom ACtIvIty
Warm-up (10minutes)
• ReadThe Incredible Book Eating Boy aloudtotheclass.
LinkingLanguageArtsandNutrition
3
Before the Activity (10 minutes)
• Ask students the following comprehension questions: What happened to Henry when he first started
eating books? What happened In the middle of the story? What happened at the end? Do you think
Henry got smarter from eating books or reading books?
• Tell students that by eating fruits and vegetables they provide their bodies with vitamins and minerals.
Ask students if they know of any vitamins or minerals. Call on several students to share their knowledge
with the class. If possible, encourage students to share the benefits of each vitamin and mineral that is
mentioned. Tell students that vitamins and minerals are nutrients that have different roles to help to
keep our body healthy and functioning properly.
• Use the vocabulary definitions to explain the roles of calcium, fiber, and vitamins A and C, to one’s
physical well being.
Activity (220 minutes)
Day 1 (40 minutes)
• Tell students that they will each be researching an important nutrient – calcium, fiber, vitamin A, or
vitamin C. Using The Incredible Book Eating Boy as a model, each student will create their own “The
Incredible Nutrient Eating Kid” book. For example, a student may create “The Incredible Calcium Eating
Girl” about a girl who eats foods that contain the recommended amounts of calcium and develops
strong bones.
• Tell students they can choose to create a picture or comic book.
• Explain that each student will research their nutrient using information from two sources.
• Ask students to choose which nutrient they would like to research. As much as possible, try to have an
equal number of students researching each nutrient.
• After students have decided which nutrient to research, give each student the two fact sheets for their
selected nutrient, a highlighter (optional), and a “Nutrient Research” worksheet.
• Explain that each fact sheet is one source for their research. They will use information from the fact
sheets to prepare for writing their book. Review the “Nutrient Research” worksheet and the questions
they will answer to help them write their books. Instruct students to read the text from each source (fact
sheet) and to highlight information that is interesting and that they will use to complete the “Nutrient
Research” worksheet.
Day 2 (60 minutes)
• Explain that today students will begin writing their “Incredible Nutrient Eating Kid” books.
• Tell students that authors plan out their books before they start writing them. Distribute “The Incredible
Nutrient Eating Kid” planning pages and review the questions that the students will answer. Remind
students that in number three, the result of eating foods with the selected nutrient should be related
to the real benefits of the nutrient. For number four, students can include an imaginary timeframe,
however the benefits of most nutrients occur over time. Have students fill in their planning pages.
• When students are done with their planning pages, they may start writing their books. Tell students to
use their planning pages and The Incredible Book Eating Boy as resources while they write their books.
• Distribute writing paper and use the entire class period for writing. Encourage students to include
realistic, detailed illustrations in their books.
Linking Language Arts and Nutrition
4
Day 3 (60 minutes)
• Have students continue to work on their books. If students complete their assignments early, encourage
them to reread and revise/edit their work.
Day 4 (40 minutes total)
Activity Results (25 minutes)
• Pair students up and have them swap books. Have students read their partners’ books. Ask students to
provide their partners with at least three pieces of detailed positive feedback about their books.
• Have volunteers read an entire page of their book in front of the class. Encourage students to read
loudly and slowly.
Language Arts/Nutrition Discussion (10 minutes)
• Have students share what they learned from each other’s books.
• Ask students to explain what happens when we eat calcium, vitamin A, vitamin C, and fiber.
• Ask students to give examples of foods that contain calcium, vitamin A, vitamin C, and fiber. Have
students put their hand up to indicate interest in trying each food.
• Have students complete “The Incredible Nutrient Eating Kid” Reflection Page.
Closing (5 minutes)
• Have students refer to their responses to number three on “The Incredible Nutrient Eating Kid
Reflection Page.” Ask students to share some of the ways they will try to get enough of these important
nutrients each day.
• Practice asking family members for foods that contain calcium, vitamin A, vitamin C, and fiber using
the following sentence frame, “I would like to eat ______________ (specific food) because it
contains______________ (nutrient) which will help my body ______________ (specific benefit of
eating this nutrient).”
• Encourage students to put their “Incredible Nutrient Eating Kid” books in the classroom library or display
the books elsewhere in the class or school.
• Have students refer to their responses to number four on “The Incredible Nutrient Eating Kid Reflection
Page.” Ask students why including other foods that may not be rich sources of these four nutrients is
also important. (Responses may include: There are other nutrients that our bodies need that are
provided by a variety of other foods. Eating too many foods with only these four nutrients may provide
too much of these four nutrients and not enough of other nutrients needed for good health.)
Assessment
• Collect “The Incredible Nutrient Eating Kid” planning and reflection pages along with your students’
books. Assess how much each child learned about his/her nutrient and how that information was
communicated through his/her book.
Linking Language Arts and Nutrition
5
IDEAs AND REsouRCEs FoR ExtENDING tHE LEssoN
Theactivitieslistedbelowincluderesourcesthatareavailableforfree,four-weekloanfromtheCalifornia
HealthyKidsResourceCenter(CHKRC).AdditionalnutritionandphysicalactivityDVDs,curricula,
references,anddisplayscanalsobeborrowed.Toordermaterialsorforotherresourcesuggestions,
checktheCHKRCWebsiteathttp://www.californiahealthykids.org orcalltollfree(888)318-8188.
Activity
Setupatimeforstudentstosharetheirbookswithanotherclassroom.Thiscouldbe
agreatbuddyreadingopportunityforyourstudentstoreadtheirbookstoyounger
students.Havestudentbuddiesbrainstormfoodsthataregoodsourcesfortheirnutrient,
includingHarvest of the Month fruitsandvegetables.Withtheirbuddytheyplannutrientrichsnacksandagreetohelponeanothermakechoicesthatincludefoodsourcesofthe
nutrienteachday.
Resource
Harvest of the Month (CHKRCID#5798)oraccessotherHarvest of the Month resources
onlineathttp://www.harvestofthemonth.com
standards
English Language Arts
ReadingforInformationalText
IntegrationofKnowledgeandIdeas9
Health
EssentialConcepts
Grade41.1.N
WritingStandards
TextTypesandPurposes3
PracticingHealth-EnhancingBehaviors
Grade47.3.N
SpeakingandListening4
HealthPromotion
Grade48.1.N
Activity
Asaclass,studentslistbarrierstofruitandvegetableconsumptionandphysicalactivity,
particularlyinthehomeenvironment.Usingscenariosprovided,studentsbrainstorm
waystoadvocaterespectfullyforhealthierchoices.Includehavingstudentswritealetter
tofamilymembersrequestingnutrient-richfruitsandvegetablesandexplainingthe
healthbenefitsofeatingthenutrient.
Resource
Children's Power Play! Campaign - School Idea and Resource Kit,Grade4(#1364)–
Activity10:HealthierPlease!
standards
English Language Arts
WritingStandards
TextTypesandPurposes3
SpeakingandListening4
LinkingLanguageArtsandNutrition
Health
EssentialConcepts
Grade41.1.N,1.3.N
InterpersonalCommunication
Grade47.3.N
6
REsouRCE WEB sItEs AND REFERENCEs
HarvardSchoolofPublicHealth,NutritionSource– http://www.hsph.harvard.edu/nutritionsource
LearnaboutMyPlate,healthydrinks,saltandsodiuminfood,andothernutrientsRecipesandanswers
tonutritionquestionsarepostedonthisonlineresource.
HarvestoftheMonth– www.harvestofthemonth.com
AccessnutritionandseasonalinformationaboutfreshCaliforniaproduce,aswellasnewslettersfor
educators,parents,andfoodserviceprofessionalsforthisNetwork for a Healthy California Website.
KidsHealth–http://kidshealth.org
Findhealthinformationandadviceforchildren,teens,andfamiliesprovidedbyTheNemours
Foundation'sCenterforChildren'sHealth.
MyPlate–http://www.ChooseMyplate.gov
Thisonlineresource,fromtheUnitedStatesDepartmentofAgriculture,featurespersonalizedeating
plans,interactivetools,classroommaterials,posters,brochures,andadviceformakingfoodchoices
fromeveryfoodgroup.
NutrientsinFood,UniversityofMassachusetts–
http://www.umass.edu/nibble/infolist.html
Findbriefdescriptionsofavarietyofnutrients,foodsources,andsuggestionsforincludingthem
eachday.
OfficeofDietarySupplements,NationalInstitutesofHealth–
http://ods.od.nih.gov/factsheets/list-VitaminsMinerals
Findfactsheetsthatgiveanoverviewofdifferentvitamins,minerals,andotherdietarysupplements.
Therearetwoversions– HealthProfessionalandQuickFacts.Bothversionsprovidethesametypes
ofinformationbutvaryinthelevelofdetail.QuickFactsareavailableinSpanish.
LinkingLanguageArtsandNutrition
7
Nutrient Research
Name:____________________________________
1.Whatnutrientdidyouresearch?
2.Whattwosourcesdidyouuseforyourresearch?
3.Whyisitimportanttoconsumethisnutrient?
4.Listatleastfivefoodsthatyouwouldliketoeatthataregoodtoexcellentsourcesforthisnutrient.
1)
2)
3)
4)
5)
5.Howmuchofthisnutrientisrecommendedforyoueachday?________Wouldeatingthesefivefoodsinonedayreach
thetotalyouneed?____Ifnot,whatcouldyouadd?___________________.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
8
The Incredible Nutrient Eating Kid
planning page
Name:____________________________________
1.Whatwillyounameyourmaincharacter?
2.Whatnutrientwillyourmaincharactereat?
3.Whatwillhappentoyourcharacterwhenhe/sheeatsthisnutrient?
4.Howsoonwillyourcharacternoticetheeffectsofeatingthisnutrient?
5.Howwillyourstoryend?
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
9
The Incredible Nutrient Eating Kid
Reflection page
Name:____________________________________
1.Whatnutrientdidyouresearch?
2.Whatdidyoulearnaboutthisnutrient?
3.Howareyougoingtomakesureyoueatenoughofthisnutrient?
4.Whyisitimportanttoeatfoodsthatarerichinthisnutrientaswellasotherfoodsthatmaynotbeagoodsourceof
thisnutrient?
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
10
Nutrient Fact Sheets
calcium
(Source1)
WHAt Is CALCIum AND WHAt DoEs It Do?
Thereismorecalciuminthebodythananyothermineral.Thebodyneedscalciumforstrongbonesandteeth.Calciumis
especiallyimportantforchildrenwhenbonesaregrowingthefastest.Calciumisalsoimportantformusclestomoveand
fornervestocarrymessagesbetweenthebrainandeverypartofthebody.
HoW muCH CALCIum Do I NEED?
Theamountofcalciumyouneedeachdaydependson
yourage.Theaveragerecommendedamountsofcalcium
forchildrenareshowninchartbyageandinmilligrams(mg):
Age (years)
Calcium Amount
in milligrams (mg)
Children4to8years
1,000mg
Children9to13years
1,300mg
WHAt FooDs pRovIDE CALCIum?
Calciumisfoundinmanyfoods.Youcangetrecommendedamountsofcalciumbyeatingavarietyoffoodsthatinclude:
Good and Excellent sources
Food and Amount
Fair Calcium sources
Calcium in
milligrams (mg)
Plainyogurt,non-fat,8-ozcontainer.......452
Plainyogurt,low-fat,8-ozcontainer .......415
Calciumfortifiedbeverages
(soy,rice,almond),1cup ...............368
Fruityogurt,low-fat,8-ozcontainer .......345
Swisscheese,1.5oz ..................336
Ricottacheese,partskim,½cup .........335
Sardines,Atlantic,inoil,drained,3oz .....325
PasteurizedprocessAmerican
cheesefood,2oz .....................323
Provolonecheese,1.5oz ...............321
Mozzarellacheese,part-skim,1.5oz ......311
Cheddarcheese,1.5oz ................307
Fat-free(skim)milk,1cup ..............306
1%low-fatmilk,1cup..................290
Low-fatchocolatemilk(1%),1cup........288
2%reducedfatmilk,1cup ..............285
Reducedfatchocolatemilk(2%),1cup ....285
Fortifiedready-to-eatcereals
(various),1oz .....................236-1043
Tofu,firm,½cup ......................253
Food and Amount
Calcium (mg)
Pinksalmon,canned,withbone,3oz .....181
Collards,cookedfromfrozen,½cup ......178
Spinach,cookedfromfrozen,½cup ......146
Turnipgreens,cookedfromfrozen,½cup ..124
Oceanperch,Atlantic,cooked,3oz .......116
Oatmeal,plainandflavored,instant,
fortified,1packetprepared ............99-110
Whitebeans,canned,½cup .............96
Kale,cookedfromfrozen,½cup ..........90
Okra,cookedfromfrozen,½cup .........88
Chinesecabbage,cookedfromfresh,½cup .79
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
11
calcium
(Source1)
WHAt HAppENs IF I DoN't GEt ENouGH CALCIum?
Peoplewhodon’teatenoughcalciumformanymonthsand
yearscanbeathigherriskofhavingweakbonesalso
calledosteoporosis.
WHAt ARE somE EFFECts oF CALCIum oN HEALtH?
Scientistsarestudyingcalciumtounderstanditsrelationshipto
health.Hereareexamplesofsomeresearch:
Bone health and osteoporosis
Childrenandteensneedplentyofcalcium.Peoplecanhelpreduceboneandcalciumlossbyeatingfoodswiththe
recommendedamountsofcalcium.Adequatecalcium,aswellasvitaminDandregularphysicalactivity(suchaswalking
andrunning)helptokeepboneshealthythroughoutlife.
High blood pressure
Somestudieshavefoundthatgettingtherecommendedamountofcalciumcanreducetheriskofdevelopinghigh
bloodpressure.
CAN CALCIum BE HARmFuL?
Gettingtoomuchcalciumcancauseconstipation.Itmightalsolimittheamountofironandzincthebodyabsorbs
fromfood.
Reference source
TheOfficeofDietarySupplements.AccessedandadaptedfromTheOfficeofDietarySupplements,NationalInstitutesof
Health-FactSheetonJune30,2011fromhttp://ods.od.nih.gov.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
12
Nutrient Fact Sheet
calcium
(Source2)
DID you kNoW?
• That99percentofcalciumisstoredinthebones.
• 1200milligrams(mg)equalsabout4cupsofmilk
• Peopleofeveryageneedcalciumbecauseasmallamountofoldboneisabsorbedandnewboneismadeinourbody
eachday.
• Eatinglessthantherecommendedamountofcalciummayleadto:
• Osteoporosis-isadiseaseinwhichbonesbecomefragileandmaybreakmoreeasily.
• Highbloodpressure.
souRCEs oF CALCIum
•Non-fatandlow-fatmilkandcheesesaregoodchoicestogetcalciumwithoutgettingtoomuchfat.
•Calciumissometimesaddedtoorangejuice,cereal,waffles,andcranberryjuice,checkthefoodlabel.
•Highcalciumintakesmayleadtoconstipationandmaydecreasetheabsorptionofironandzincfromfood.
CALCIum-RICH IDEAs
Herearesomeeasyideastoaddmorecalcium-richfoodseachday:
• AddasliceofAmerican,Swiss,orprovolonecheesetosandwiches.
• Usewhole-graintortillastomakequesadillas.
• Createmini-pizzaswithwhole-wheatEnglishmuffinsorbagelswithpizzasauceandlow-fatmozzarellaorsoycheese.
• Trywhole-graincrackerswithlow-fatcheeseasasnack.
• Digintosouporbeanstoppedwithlow-fatcheese.
• Createparfaitswithlow-fatyogurt,freshfruit,andwhole-graincereal.
• Enjoyaglassofcoldmilkwithacoupleofoatmealcookiesorgrahamcrackers.
Reference source
KansasStateUniversityAgriculturalExperimentStationandCooperativeExtensionService,theUniversityofArizona
CooperativeExtension,andVirginiaCooperativeExtension.Prepared by Danita L. Brookins, EFNEP Program Associate
University.AccessedMay20,2011.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
13
Nutrient Fact Sheet
vitamin c
(Source1)
WHAt Is vItAmIN C AND WHAt DoEs It Do?
VitaminCisfoundinmanyfruitsandvegetables.Inthebody,
vitaminChelpstokeepbodytissues,suchasgumsand
musclesingoodshapeandifyougetacutithelpsyouheal.
VitaminCalsohelpstheimmunesystemworkproperlyto
protectthebodyfromgettingsick.
HoW muCH vItAmIN C Do I NEED?
YourbodycannotmakevitaminCorstoreit,soyouneed
toeatfoodsrichinvitaminCeveryday.Therecommended
amountsforchildreninfourthgradeare:
Age (years)
vitamin C Amount
in milligrams (mg)
Children4to8years
25mg
Children9to13years
45mg
WHAt FooDs pRovIDE vItAmIN C?
FruitsandvegetablesarethebestsourcesofvitaminC.YoucangetrecommendedamountsofvitaminCbyeating
avarietyoffoods.
Good and Excellent sources
Food and Amount
vitamin C in
milligrams (mg)
Redpepper,raw,½cup .................95
Orangejuice,¾cup ....................93
Orange,1medium .....................70
Grapefruitjuice,¾cup ..................70
Kiwifruit,1medium .....................64
Greenpepper,raw,½cup ...............60
Broccoli,cooked,½cup .................51
Strawberries,fresh,½cup ...............49
Brusselssprouts,cooked,½cup ..........48
Grapefruit,½medium ..................39
Broccoli,raw,½cup ....................39
Tomatojuice,¾cup ....................33
Cantaloupe,½cup .....................29
Cabbage,cooked,½cup ................28
Cauliflower,raw,½cup..................26
Potato,baked,1medium ................20
Tomato,raw,1medium .................17
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
14
vitamin c
(Source1)
WHAt HAppENs IF I DoN't GEt ENouGH vItAmIN C?
VitaminCdeficiencyisrareintheUnitedStates.PeoplewhogetlittleornovitaminC(belowabout10mgperday)for
manyweekscangetscurvy.Scurvymaymakepeoplefeeltiredandhavesoregumsandslowhealingwounds.
Cancer prevention and treatment
WhenpeopleeatenoughvitaminCfromfruitsandvegetablestheymayhavealowerchanceofgettingmanytypes
ofcancer.
Heart disease
Peoplewhoeatlotsoffruitsandvegetablesseemtohavealowerriskofheartdisease.
CAN vItAmIN C BE HARmFuL?
TakingtoomuchvitaminCmaycausediarrhea,nausea,andstomachcramps.
Reference source
TheOfficeofDietarySupplements.AccessedandadaptedfromTheOfficeofDietarySupplements,NationalInstitutesof
Health-FactSheet.AccessedandadaptedfromtheOfficeofDietarySupplements–FactSheetonJune30,2011from
http://ods.od.nih.gov.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
15
Nutrient Fact Sheet
vitamin c
(Source2)
HoW muCH Do I NEED?
TherecommendedamountofvitaminCiseasytohitwithagooddiet.
Childreneighttothirteenyearsoldshouldaimfor25to45milligrams
ofvitaminCeachday.
FooD souRCEs
GoodsourcesofvitaminCincludecitrusfruitsorcitrusjuices,greenandred
peppers,kiwis,strawberries,tomatoes,andbroccoli.VitaminCcanbe
destroyedbyhighheat,soitisbesttoeatvitamincrichfoodsraworonly
lightlycooked.
sCIENtIFIC DIsCovERy
VitaminCwasdiscoveredin1932.Beforethatscientistsobservedthatsomethingincitrusfruitscouldpreventscurvy,a
diseasethatkilledmanysailorsbetween1500and1800.
WAys to GEt vItAmIN C
• AddfoodsrichinvitaminCtocerealorsandwiches,forexamplestrawberriesoncerealortomatoestoasandwich.
• TrytoincludeatleastonefreshfruitorvegetablethatisrichinvitaminCeveryday.
• LimitoravoidfruitdrinksorvitamindrinkswithaddedvitaminCtheyaddextrasugarandusuallylackothernutrients
thatfreshfruitsandvegetablescanprovide.
• Startyourdaywithasmallglass(6ounces)of100percentorangejuiceandyouwillhavetherecommendedamountof
vitaminCcoveredfortheday.
• IncludevitaminCrichfruitsandvegetablesforsnacks.
Reference source
TheHarvardSchoolofPublicHealthNutritionSource.Accessed
andadaptedfromtheHarvardSchoolofPublicHealthNutrition
SourceonJune11,2011from
http://www.hsph.harvard.edu/nutritionsource.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
16
Nutrient Fact Sheet
vitamin a
(Source1)
WHAt Is vItAmIN A?
VitaminAisimportantforvision,bonegrowth,andcellgrowth.VitaminAhelpstheimmunesystemfightoffinfections.
VitaminAalsohelpstokeeptheskin,lungs,andintestineshealthy.
TherearetwotypesofvitaminA;onefromanimalsandonefromplants.AnimalsourcesofvitaminAincludeliver,whole
milk,andfish.PlantsourcesofvitaminAincludecolorfulfruitsandvegetables,suchasorangesweetpotatoes,redbell
peppers,anddarkgreenspinach.
WHAt FooDs pRovIDE vItAmIN A?
VitaminAinfoodsthatcomefromanimals.
selected Animal sources of vitamin A
Food
vitamin A (Iu)*
Food
vitamin A (Iu)*
Liver,beef,cooked,3ounces
27,185
Cheese,cheddar,1ounce
284
Liver,chicken,cooked,3ounces
12,325
Milk,whole(3.25%fat),1cup
249
Eggsubstitute,¼cup
226
Milk,fortifiedskim,1cup
500
* IU = International Units
VitaminAinfoodsthatcomefromplantsources.
selected plant sources of vitamin A (from beta-carotene)
Food
vitamin A (Iu)*
Food
vitamin A (Iu)*
Carrotjuice,canned,½cup
22,567
Apricotnectar,canned,½cup
1,651
Carrots,boiled,½cupslices
13,418
Papaya,1cupcubes
1,532
Spinach,frozen,boiled,½cup
11,458
Mango,1cupsliced
1,262
Kale,frozen,boiled,½cup
9,558
Oatmeal,instant with water, 1 cup
1,252
Carrots,1raw(7½inches)
8,666
Peas,frozen,boiled,½cup
1,050
5,820
Tomatojuice,canned,6ounces
Cantaloupe,1cupcubes
5,411
Peaches,canned
Spinach,raw,1cup
2,813
Peach,1medium
Apricotswithskin,juicepack,½cup
2,063
Pepper,sweet,red
Vegetablesoup
canned, chunky,
ready-to-serve, 1 cup
fortified, plain, prepared
juice pack, ½ cup
halves or slices
819
473
319
raw, 1 ring (3” diameter
by ¼” thick)
313
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
17
vitamin a
(Source1)
HoW muCH vItAmIN A Do I NEED?
TheamountofvitaminAthatpeopleneedvariesforage
andgender.Forhealthyfourthgraderstherecommended
amountsare:
Age (years)
vitamin A Amount
in International units (Iu)
Children4to8years
1,320IU
Children9to13years
2,000IU
WHAt HAppENs WHEN pEopLE DoN’t GEt ENouGH vItAmIN A?
VitaminAdeficiencyoccurswhenpeopleareeatingtoofewfoodswithvitaminA.VitaminAdeficiencyisrareintheUnited
States.However,almost500,000childreninothercountriesbecomeblindeachyearfromnotgettingenoughvitaminA.
NightblindnessisoneofthefirstsignsofvitaminAdeficiency.EatingtoofewvitaminArichfoodsalsodecreasesthe
body’sabilitytofightinfections.
CAN vItAmIN A BE HARmFuL?
VitaminAfromanimalscanbeharmfulinvery,verylargeamounts,forexamplewhenpeopletakeextravitaminswith
vitaminA.VitaminAfromplantsisconsideredsafe,howevereatingtoomanydarkorangefruitsandvegetablesorjuices
mayturntheskinyellow,butthisisnotconsidereddangerous.
Reference source
TheOfficeofDietarySupplements.AccessedandadaptedfromTheOfficeofDietarySupplements,NationalInstitutesof
Health-FactSheet.AccessedandadaptedfromtheOfficeofDietarySupplements–FactSheetonJune30,2011from
http://ods.od.nih.gov.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
18
Nutrient Fact Sheet
vitamin a
(Source2)
WHAt Is vItAmIN A AND HoW muCH Do I NEED?
Haveyouheardthateatingcarrotscanhelpyouseeinthedark?
CarrotsareonefoodwithvitaminA;howevervitaminAdoesmorethan
helpyouseeinthedark.VitaminAalsohelpsyourbodymakecellsfor
yourimmunesystem,foryourskin,foryourintestines,andformany
otherpartsofyourbody.
VitaminAismeasuredindifferentunits,onewayitismeasuredis
InternationalUnitsorIU.Childrenageseighttothirteenneedbetween
1,320to2,000IUeachday.
FooD souRCEs oF vItAmIN A
Manyorange,red,anddarkgreenfruitsandvegetablescontainvitaminA.
TherearealsoanimalsourcesofvitaminA,suchasliveranddairyproducts.
VitaminAissometimesaddedtobreakfastcerealsandotherfoods;checkthefoodlabel.
CAN vItAmIN A BE HARmFuL?
EatingtoolittlevitaminA,mayleadtodifficultyseeinginthedark.TakingtoomuchvitaminAinvitaminsmayincreasethe
riskofbrokenbones.ThatiswhyitisbettertogetvitaminAfromfoodinsteadoffromtakingextravitamins.
WAys to GEt vItAmIN A
• Putfruitinabowloutwhereyoucanseeit.Thatwayyou'llbemorelikelytoeatit.
• IncludesomevitaminArichfruitsandvegetablesateachmealeachday.Tryfillinghalfyourplatewithvegetablesat
eachmealandhavesomefruitsandvegetablesatsnacktime,too.
• Gotothegrocerystoreandtryanewfruitorvegetable.Varietyisonekeytoahealthydiet.
Reference source
TheHarvardSchoolofPublicHealthNutritionSource.AccessedandadaptedfromtheHarvardSchoolofPublicHealth
NutritionSourceonJune11,2011fromhttp://www.hsph.harvard.edu/nutritionsource.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
19
Nutrient Fact Sheet
Fiber
(Source1)
WHAt Is FIBER AND HoW muCH Do I NEED?
Fiberisoneofthosenutrientsthatmanypeopleknowisimportantandoftendon’tgetenough.Whatisfiber?Fiberisa
typeofcarbohydratesthatourbodycannotdigest.Fiberisfoundinallplantsthatareeatenforfood,includingfruits,vegetables,grains,andbeans.Fiberhelpstomovefoodthoughthedigestivetractandhelpsitworkproperly.
Therecommendedwaytocalculatethenumberofgramsoffiberforchildrenistousetheirageandaddfive.Soformost
childreninfourthgrade,therecommendedamountistoeatbetween14to20gramsoffiberperdayfromfood.
WHAt FooDs pRovIDE FIBER?
WHAt ARE tHE HEALtH EFFECts
oF EAtING FIBER?
Good and Excellent sources
Fiber in
Grams (gm)
Food
Lentils,cooked,1cup ..................15.6
BlackBeans,cooked,1cup .............15.0
PintoBeans,cooked,1cup .............13.2
Artichoke,1medium ...................10.3
Peas,cooked,1cup....................8.8
Raspberriesraw,1cup ..................8
Whole-wheatspaghetti,1cupcooked ......6.2
Pear,withskin,1medium ...............5.5
Branflakes,¾cup .....................5.3
Broccoli,cooked,1cup .................5.1
Apple,withskin,1medium ..............4.4
Oatmeal,cooked,1cup .................4.0
Sunflowerseeds,¼cup .................3.9
Strawberries,1¼cup ..................3.8
Popcorn,airpopped,3cups .............3.5
BrownRice,cooked,1cup ..............3.5
Almonds,1ounce .....................3.5
Banana ..............................3.1
Orange,1medium .....................3.1
Potato,based,withskin,1medium ........2.9
Fibermayreducetheriskofheartdisease,diabetes,and
constipation.Whenscientistscomparedpeoplewhoate
wholegrainfoodseverydaywithpeoplewhoatewhole
grainfoodsonlyafewtimeseachweek,theyfoundlower
ratesofheartdisease.Theyalsofoundthatpeoplewho
atemorewholegrainshadlowerratesoftype2diabetes.
WAys to GEt FIBER
Thebestsourcesoffiberarewholegrainfoods,fresh
fruitsandvegetables,legumesandnuts.
Somewaystoincreasefiberintake:
• Eatfreshfruitsinsteadofdrinkingfruitjuice.
• Replacewhiterice,bread,andpastawithbrownrice
andwholegrainproducts.
• Choosewholegraincerealsforbreakfast.
• Snackonrawvegetablesinsteadofchips,crackers,
orcandy.
• Eatbeanstwotothreetimes
perweekinchili
andsoups.
Reference source
TheHarvardSchoolofPublicHealth.AccessedandadaptedfromtheHarvardSchool
ofPublicHealthNutritionSourceonJune11,2011from
http://www.hsph.harvard.edu/nutritionsource.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
20
Nutrient Fact Sheet
Fiber
(Source2)
WHAt Is FIBER?
Mostofusknowthatfiberisoneofthosegoodnutrients.Somedeliciousfoodshaveloadsoffiber.So,whatexactlyis
fiber?Thetermfiberreferstocarbohydratesthatcannotbedigested.Fiberisfoundintheplantslikefruits,vegetables,
grains,andbeans.
Eatingfoodsthatarerichinfibermakesusfeelfull,whichpreventsovereating.Fiberhasnocalories,andithelpsmove
foodthroughtheintestines,promotinghealthyfunctioningoftheintestineandhelpingtopreventconstipation.
FINDING FIBER
Great sources of fiber include:
• Whole-grainbreadsandcereals
• Fruitslikeapples,oranges,bananas,berries,prunes,andpears
• Vegetableslikegreenpeas,broccoli,spinach,andartichokes
• Legumes(splitpeas,soy,lentils,etc.)
• Nutsandseeds
Checkthefoodlabeldstoseethefibercontentoffoods.Itislisted
undertheinformationfor"totalcarbohydrates."Ahigh-fiberfoodhas
5gramsormoreoffiberperservingandagoodsourceoffiberisone
thatprovides2.5to4.9gramsperserving.
Here are some fiber-friendly foods:
•½cupcookednavybeans(9.5gramsoffiber)
•½cupcookedlimabeans(6.6grams)
•1mediumbakedsweetpotatowithpeel(4.8grams)
•1whole-wheatEnglishmuffin(4.4grams)
•½cupofcookedgreenpeas(4.4grams)
•½cupraspberries(4grams)
•1mediumbakedpotatowithpeellefton(3.8grams)
•¼cupoatbrancereal(3.6grams)
•1ouncealmonds(3.5grams)
•½cupraisins(3grams)
•¼cupbakedbeans(3grams)
•1mediumorange(3.1grams)
•1mediumbanana(3.1grams)
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
21
Fiber
(Source2)
IDEAs FoR INCLuDING FIBER At EACH mEAL
Breakfast
• Haveabowlofhotoatmeal.
• Havewhole-graincereals.
• Putapples,oranges,berries,orbananas,oralmondsontopofcereal.
• Trywhole-wheatbagelsorEnglishmuffins.
Lunch and Dinner
• Makesandwicheswithwhole-grainbreads.
• Usewhole-grainspaghetti.
• Trywildorbrownrice.Addbeans(kidney,black,navy,andpinto)toricedishes.
• Addberriesandalmonds,peas,andbeanstosalads.
• Usewhole-grain(cornorwholewheat)tortillas.
• Addlentilstoyourfavoritesoups.
• Takefreshfruitandvegetablesinschoolbaglunches.
snacks and treats
• Trywhole-wheatcrackerswithpeanutbutterorlow-fatcheese.
• Tryfruitsaladwithpears,apples,bananas,oranges,andberries.Topwithalmondsforaddedcrunch.
• Leavetheskinsonfruitsandvegetablesandwashbeforeeating.
• Eatwholefruitsinsteadofdrinkingfruitjuices.
Reference source
TeenHealth-Fiber,reviewedby:MaryL.Gavin,MD(February
2011)TeenHealth.TheNemoursFoundation.Allinformationon
TeensHealthisforeducationalpurposesonly.Forspecificmedical
advice,diagnoses,andtreatment,consultyourdoctor.Allrights
reserved.AccessedandadaptedfromtheNemoursFoundation
onJune11,2011fromhttp://kidshealth.org.
ThismaterialwasproducedbytheCaliforniaDepartmentofPublicHealth’sNetwork for a Healthy California withfundingfrom
USDASNAP,knowninCaliforniaasCalFresh(formerlyFoodStamps).Theseinstitutionsareequalopportunityprovidersand
employers.CalFreshprovidesassistancetolow-incomehouseholdsandcanhelpbuynutritiousfoodsforbetterhealth.
ForCalFreshinformation,call1-877-847-3663.Forimportantnutritioninformation,visitwww.cachampionsforchange.net.
22