APPetite for Health
Name:____________________________
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Table of Contents
Build a Healthy Plate.................................................. Page 4
Fuel Up with Breakfast .............................................. Page 8
Snack Attack ................................................................ Page 12
Rethink Your Drink .................................................... Page 16
Fast Food Frenzy ......................................................... Page 20
Calcium Counts ........................................................... Page 24
Cut the Salt ................................................................... Page 28
All About Physical Activity ........................................ Page 32
What I Learned Summary ......................................... Page 34
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Build a Healthy Plate
Highlights: Learn how to build a healthy
plate using the USDA’s MyPlate tool. Fill
your plate with fruits, vegetables, whole
grains, low-fat dairy products, and lean
protein.
INSTALL
Description:

MyPlate is a tool that reminds us how to eat healthfully.

It shows the five food groups and how they can be arranged on your
plate to build a healthy meal.

MyPlate can help you visualize what foods and how much to eat at each
meal.

The five food groups on MyPlate are:
Grains: Make at least half your grains whole.
Fruits and Vegetables: Make half your plate fruits and vegetables.
Dairy: Switch to skim (fat-free) or 1% milk.
Protein: Vary your protein food choices.

Physical activity is also an important part of staying healthy. Choose
activities you like to do to build up 60 minutes of exercise every day.
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Get to Know MyPlate Food Groups
Directions: Look at the list of foods below and write them in the correct food group.
Grains
Vegetables
Fruits
Dairy
Protein Foods
Empty Calories
Tomato
Soda
Spinach
Candy Bar
Kool-Aid
Tortilla
Pudding
Peanut Butter
Potato Chips Cereal
Sweet Potato
Kiwi
Chocolate Milk
Zucchini
Corn
Raisins
Strawberries
Yogurt
Salmon
Cheddar Cheese Black Beans
Toast
Mayonnaise
Rice
Mango
Grilled Chicken
Orange Juice Eggs
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Oatmeal
Butter
Build a Healthy Plate
Directions: Draw lines to show the correct sizes of each section, and write the names of the
food groups in the correct place on the plate. Then in each section, write the name of a food
you could eat from that group to build a healthy meal.
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Fuel Up with Breakfast
Highlights: Your body needs energy to
start the day off right. Learn how to fuel
your body and brain by choosing a healthy
breakfast every day.
INSTALL
Description:

Your brain needs energy to perform, and without it you may have
difficulty concentrating and focusing in school.

You can fuel your body and brain by eating a healthy breakfast every
morning.

A well balanced breakfast should include foods from at least three of the
five food groups.

Here are some ideas for a quick and healthy breakfast:

Whole wheat mini bagel with peanut butter and a banana

Whole grain cereal with low-fat milk and fruit

Granola bar, sliced apples, and low-fat milk

Low-fat yogurt with berries and granola

Graham crackers, string cheese, and 100% orange juice
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Breakfast is the most important meal of the day. Why is it so important to
fuel up with breakfast? Answer the questions below to help find out.
1. Did you eat breakfast this morning?
Yes
No
2. If you ate breakfast, what did you have? Do you think it was nutritious?
3. If you didn’t eat breakfast, when was (or will be) the first time you ate today?
4. When was the last time you ate yesterday?
5. Calculate the amount of time between your last meal yesterday and your first meal
today.
6. Describe how you feel if you skip breakfast in the morning.
7. Why do you think that breakfast is the most important meal of the day?
8. List two ways that you can make breakfast part of your daily routine.
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The Breakfast Game
Fill in the answers to the questions as you play the Breakfast Game in class.
1. How many hours does your body go without eating if you skip breakfast?
2. Breakfast should provide this % of daily nutrients.
3. A well balanced breakfast should include how many of the five food groups?
4. A healthy breakfast should include protein, carbohydrates, and a little fat.
TRUE or FALSE (circle the correct answer, then explain below)
5. Skipping breakfast can lead to weight gain.
TRUE or FALSE (circle the correct answer, then explain below)
6. What percent of middle school students skip breakfast at least three times per week?
7. Students who do this are more alert, have higher test scores, fewer behavioral
problems, and fewer visits to the nurse’s office.
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8. On average, how many children are served breakfast at school in the US every day?
9. I am a great source of protein, calcium, and add a twist to your breakfast.
10. AALOTME (unscramble the word)
11. OTEELSRFV (unscramble the word)
12. TISINVAM (unscramble the word)
13. How many calories are in an English muffin and two scrambled eggs?
14. How many calories are in an English muffin with sausage sandwich and hash browns?
15. What is the leanest breakfast meat?
16. This breakfast food contains about 50% fat.
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Snack Attack
Highlights: Are you having a snack attack?
Learn how to choose your snacks wisely by
reading nutrition labels and following the
healthy snacking tips.
INSTALL
Description:

Snacks can be part of a healthy diet, but it’s important to choose healthy
snacks that will provide your body with energy and nutrients.

Choose more “anytime” snacks, like fruits, vegetables, whole grains, lowfat dairy products, and lean protein. Choose less “sometimes” snacks
that are high in empty calories, solid fat, and added sugar.

Follow these healthy snacking tips when you’re having a snack attack:
S: Smaller Portions
N: Not in front the TV
A: Am I really hungry?
C: Choose low-fat foods from MyPlate for snacks
K: Kitchen is a good place to eat your snack
S: Sit down, slow down, savor, and enjoy!
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Name that Snack!
Directions: Write the name of the snack in each picture on the line below it. Then, circle the
snacks that are “anytime” snacks and put an X over the snacks that are “sometimes” snacks.
1.________________
2. _______________
3._______________
4.________________
5. _______________
6._______________
7.________________
8. _______________
9._______________
10.________________
11. _______________
12._______________
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Reading Nutrition Labels
1. How many servings are there per container? ____
2. How many grams of total fat are there per serving? ____
3. How many grams of fat would you eat if you ate the whole box?
____ x ____ = ____ total grams of fat
4. What is the % Daily Value for Total Fat? _____ %
5. Is the % Daily Value for fat close to 20%?
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Yes or No
Snack Labels
Directions: Answer the following questions based on the nutrition label for a snack food.
Look for the following on your label
What is the name of your snack?
What is the serving size?
How many servings are in the entire package?
How many calories are in one serving?
How many calories are in the entire package?
How many grams of fat are in one serving?
How many grams of fat are in the entire package?
Which nutrients have a high % Daily Value (20% or
more)?
Which nutrients have a low % Daily Value (5% or less)?
Do you think this is a healthy snack?
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My Snack
Rethink Your Drink
Highlights: Wat-er you drinking? Learn
how to rethink your drink and choose
healthy beverages. Use the Nutrition Facts
Label to find out the sugar content of
many popular beverages.
INSTALL
Description:

What you choose to drink is just as important as what you eat.

We need to choose the right types of beverages to keep our bodies
healthy.

Beverages may contain empty calories and added sugar, which can lead
to weight gain and cavities.

Here are some facts and myths about sugar:






Fact- Sugar in large amounts can cause you to gain too much
weight.
Fact- Sugar can contribute to cavities in teeth.
Myth- Sugar causes diabetes.
Myth- Sugar causes children to become hyperactive.
Myth- Sugar causes heart attacks.
Water, 100% juice, and low-fat or fat-free milk are your best beverage
choices.
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How much sugar is in my soda?
Label: 20 oz cola
1. How do I find out how many total grams of sugar are in the bottle?
_____ x ______ = _____ grams
2. How do I find out how many teaspoons of sugar are in the bottle?
(HINT: 1 teaspoon of sugar = 4 grams)
_____ ÷ _____ = ______ teaspoons of sugar
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Guess the Sugar Amount
Directions: Draw a line from the drink to the amount of sugar you think it contains.
Flavored Soda
24 oz bottle
8 teaspoons
Milk
16 oz bottle
13 teaspoons
Cola
20 oz bottle
0 teaspoons
Water
16 oz bottle
24 teaspoons
Energy Drink
16 oz can
17 teaspoons
Vitamin Water
20 oz bottle
6 teaspoons
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Fast Food Frenzy
Highlights: Fast food is all around us, and
there are so many different options. Learn
tips for making healthier fast food choices
and how to “makeover” your fast food
meal.
INSTALL
Description:

In general, fast foods contain high amounts of calories, fat, and sodium.
Many items, especially beverages, contain added sugar.

There are two different types of fat:
Solid fat (saturated & trans fat) can raise cholesterol and increase
risk for heart disease.
 Unsaturated fat (mono- & polyunsaturated fat) can be healthy for
your heart.
Eating too much fast food could increase your risk for obesity, heart
disease, high blood pressure, and Type 2 diabetes.



Here are some ways to eat healthier when eating out:




Choose smaller portions.
Choose grilled or baked foods instead of fried ones.
Choose fruits or vegetables for sides.
Choose water, 100% juice, or low-fat milk for beverages.
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Fast Food Survey
1. What is your favorite fast food?
2. What foods do you consider to be fast food?
3. How often do you eat fast food? (Circle the answer that best describes you)
Every day
A few times per week
Once a week
Less than once a week
Once a month
Rarely
4. Why do you eat fast food?
5. Circle the letter for the fast food meal that you think has the least amount of fat.
a. Meal #1
Double cheeseburger
Large French fries
16 ounce chocolate milkshake
b. Meal # 2
Grilled chicken sandwich
Small French fries
8 ounces of low-fat chocolate milk
c. Meal #3
Crispy chicken Caesar salad
Apple slices
Bottle of water
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Fast Food Makeover
Using the Fast Food Nutrition Guide or fast food menus, find the menu for one restaurant
where you like to eat. Choose 3 items from the menu that you might typically order and
write them in the box below. Look up the amount of calories and fat in each of your items
and then add up the totals for your meal.
Example: Menu from a Burger Restaurant
Menu Item
Calories
Grams of Fat
Quarter Pound Burger w/ Cheese
510
26
Large French Fries
500
25
Chocolate Milkshake
580
1590
14
65
Totals:
My Menu from:_____________________
Menu Item
Calories
Grams of Fat
Totals:
Now try to makeover your meal by choosing healthier items. Choose 3 items from the same
menu that add up to less than 600 calories and less than 25 grams of total fat and write
them in the box.
Example: Healthier Menu Makeover from a Burger Restaurant
Calories
Grams of Fat
Cheeseburger
Menu Item
300
12
Small French Fries
230
11
0
0
530
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Bottle of Water
Totals:
My Healthier Menu Makeover from:____________________
Menu Item
Calories
Totals:
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Grams of Fat
Now that you’ve seen how to cut back on the amount of calories and fat in your fast food
meal, try to makeover a meal from two restaurants of your choice. Try to choose
restaurants you might find in your neighborhood. Remember that your healthier menu
should add up to less than 600 calories and less than 25 grams of total fat.
My Menu from:______________________
Menu Item
Calories
Grams of Fat
Totals:
My Healthier Menu Makeover from:___________________
Menu Item
Calories
Grams of Fat
Totals:
My Menu from:______________________
Menu Item
Calories
Grams of Fat
Totals:
My Healthier Menu Makeover from:___________________
Menu Item
Calories
Totals:
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Grams of Fat
Calcium Counts
Highlights: There’s no bones about it,
calcium counts! Learn about the
importance of drinking milk and eating
dairy and other calcium-rich foods to build
strong bones and teeth.
INSTALL
Description:

Calcium is a mineral. Dairy products and dark green leafy vegetables are
good sources of calcium.

Calcium helps build bones and teeth and keeps them strong. Calcium is
also involved in muscle contraction.

Osteoporosis is a disease in which bone becomes fragile and more likely
to break. Eating enough calcium every day throughout life can prevent
osteoporosis later in life.

Weight-bearing activities cause your bones and muscles to work against
the force of gravity and help your bones absorb the calcium that they
need.

Vitamin D is also needed to help absorb calcium. Our bodies can form
vitamin D while we are outside in the sun.

Children and teens 9-18 years old should get at least 3 cups of dairy
foods each day to help get the recommended 1300mg of calcium.
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No Bones About It… Calcium Counts
Directions: Fill in the blanks with the correct word from the word bank below.
Word Bank
swimming
unhealthy
lactose
calcium
healthy
running
three
1. _______________ is the name of the natural sugar found in milk that some people
have a hard time digesting.
2. Humans need to eat foods rich in ______________ so that they will have strong teeth
and bones.
3. A middle school student should have at least _________ cups of dairy each day.
4. ____________ is an example of a weight-bearing activity, which helps build our bones.
5. _____________ is not an example of a weight-bearing activity. This does not help build
bones in our body.
6. This is an example of _____________ bone.
7. This is an example of _____________ bone.
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Where’s the Calcium?
Directions: Circle the pictures of the foods that are calcium-rich.
Spinach/Greens
Cheese
Orange
Chicken
Canned Salmon
Celery
Fat Free Milk
Crackers
Chocolate Milk
Macaroni & Cheese
Pretzels
Yogurt
Eggs
Frozen Yogurt
Broccoli
Hot Cocoa
(made with milk)
Pudding
Tomato
Pizza
Baked Beans
Soymilk
Spaghetti
Fortified Oatmeal/
Cereal
(made with milk)
Fortified Juice
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Moooooo Jeopardy
Different
Kinds of Milk
Kinds of
Cheese
Dairy Foods
Milk and
Nutrition
Wild Card
100
100
100
100
100
This kind of milk
has the most fat.
This cheese is
patriotic.
I am a frozen
healthy alternative
to ice cream.
This is an
important mineral
found in dairy
products.
What is the name
of the natural
sugar found in
milk?
200
200
200
200
200
What kind of milk is This cheese is soft,
made from a bean?
crumbly, and is
named after a
color.
This can be a meal Growing children
or a side dish and
and teens need
it’s made with
this amount of
pasta.
cups from the dairy
group each day.
300
300
300
This milk still has
fat but is the
lowest in fat.
This is known as
pizza cheese and is
naturally lower in
fat.
A slice of this has
cheese on it that
bubbles when it is
baked.
400
400
400
This milk has lost all
of its fat.
This cheese is full
of holes.
500
500
This type of milk
can be stored on
the shelf and is
handy for cooking
or drinking.
300
This cheese is white This is a nutritious
and soft and its
custard-like dessert
name makes you
that is sweet and
think of a house.
tasty.
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300
The important
Give three
mineral in dairy examples of weight
products helps
-bearing exercise.
your body to have
these.
400
Some people like
This is a disease
me plain or with
that may develop
fruit. Low-fat or fat- later in life if one
free are your better
does not drink
choices.
enough milk.
500
List two green
vegetables that
contain calcium.
500
400
List four foods that
are high in calcium.
500
You need this
If I am lactose
much cottage
intolerant, how can
cheese to get the
I get enough
same amount of
calcium?
calcium as in 1 cup
of milk.
Cut the Salt!
Highlights: Do you need to cut the salt?
Learn about salt and sodium and how to
cut back on sodium in your diet. Use
Nutrition Facts Labels to find out the
sodium content of various foods.
INSTALL
Description:

Sodium is a mineral. It is an essential nutrient, which means that our
bodies need it.

Most Americans, however, consume more sodium than they need.

Sodium helps maintain water balance in the body and aids in the
function of nerve impulses and muscle contractions.

Sodium is lost through sweat, which can be a concern for athletes, but it
is easy to replenish sodium at the next meal.

People who consume more sodium tend to have higher blood pressure.
Keeping blood pressure in the normal range lowers a person’s risk of
cardiovascular disease, congestive heart failure, kidney disease, and
stroke.

The average American consumes 3,400 milligrams of sodium each day,
which is significantly more than the recommended 2,300 milligrams.
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Why should you cut the salt?
Let’s find out why:
1. What is sodium?
2. How can eating foods high in sodium affect your health?
3. How much sodium should we eat daily?
4. Name three foods that are high in sodium.
5. Name three foods that are low in sodium.
6. List three ways to reduce sodium in your diet.
7. What is potassium and where is it found?
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Cut the Salt!
Directions: Answer the following questions based on the Nutrition Facts Label
from a packaged food product.
1. How many total milligrams (mg) of sodium are in one serving?
2 How do I find out how many total milligrams (mg) of sodium are in the entire package
(or box)?
_____________ x ______________ = ________________ mg
3. What is the %DV for sodium in one serving? __________________
4. What is the %DV for sodium in the entire package? _______________
5. Compare the results with your classmates. Below in the space provided, rank the
products from the one with the least amount of sodium to the highest amount of sodium.
Highest
Lowest
6. What did you find surprising about the products? Did you think some of the products
would be ranked differently than others?
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All About Physical Activity
Highlights: It’s time to move more and sit
less! Learn all about physical activity,
including different types of activity, the
health benefits of physical activity, and
how much exercise you need daily.
INSTALL
Description:

Physical activity is any movement that uses energy. Activities can vary
from walking to lifting weights to playing sports.

Physical activity promotes health and fitness and has many benefits.

It can help you to:
 Maintain a healthy body weight
 Have stronger muscles and bones
 Have fun with friends or family



Prevent health problems
Sleep well at night
Feel better about yourself

Children and teens need 1 hour (60 minutes) or more of physical activity
every day. Short bursts of 10 minutes or more can be added up to meet
daily activity needs.

There are different types of activity including:
 Aerobic
 Muscle strengthening (resistance training)
 Bone strengthening (weight-bearing)
 Balance and stretching
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All About Physical Activity
Directions: Use the word bank below to complete each sentence about physical activity.
WORD BANK
Aerobic Activities
Weight Bearing
Breathing
Energy
60
Dancing
30
Walking
Heart Rate
Push-ups
Balance & Stretching
Health
1. Activities that get your heart pumping and your blood flowing are called
___________________________.
2. ____________________________ activities are important to help reduce the
risk of injuries.
3. Physical activity promotes _____________ and fitness. It is defined as any movement
that uses ______________.
4. Doing ______________is an activity that can make your muscles stronger.
5. I need ___________ minutes of physical activity every day.
6. ________________________ activities help promote bone growth and strength.
7. Moderate and vigorous activities increase your __________________and
_________________.
8. Running, ______________, and playing soccer are all vigorous aerobic activities!
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What I learned….
Directions: In the box below, write a sentence about what you learned for each topic.
MyPlate
Breakfast
Snacks
Drinks
Fast Food
Calcium
Sodium
Physical
Activity
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Funded by the Pennsylvania (PA) Department of Human Services (DHS) through PA Nutrition Education Tracks, a part of
USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact the
DHS toll-free Helpline at 800-692-7462 or 215-430-0556. This institution is an equal opportunity provider and employer.
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