Healthier Kids Journal 2017
Blue Cross and Blue Shield of Louisiana is an independent licensee of the Blue Cross and
Blue Shield Association and is incorporated as Louisiana Health Service & Indemnity Company.
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Making SMART Goals
Make a goal each month. You goal can be about eating healthy, being active,
doing your homework, practicing a musical instrument or sports skill or
anything else you want to do.
Make sure your goal is SMART!
S
M
A
R
T
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Specific – Use details to describe your goal. Tell ‘who, what, when,
where, which and why.’
General goal: “I want to eat healthier.”
SMART goal: “I will eat five servings of fruit and vegetables
every day.”
Measurable – Track progress by making goals that you can measure.
Answer ‘how’ questions like “how much,” “how often” and “how will
I know I reached my goal.”
General goal: “I will exercise more.”
SMART goal: In March, each week I will walk for one hour with my
family on three days and play basketball with my brother for 30
minutes on two days.”
Attainable – Make goals that are important to you and fit your skills,
talents, abilities and wishes. Create a plan.
General goal: “I will be a healthy role model for others.”
SMART goal: “By June 1, I will be a healthy role model by eating five
daily servings of fruits and vegetables, using my kitchen skills to
help prepare healthy meals and using my soccer skills to play active
games with my friends once each week.
Realistic – Make your goals real, something that you want and are
able to achieve.
General goal: “I will run a 5K.”
SMART goal: “I will run a 5K in five months by running three times a
week starting with five minutes and adding 2-5 minutes each week
until I can run a 5K (3.1 miles).”
Timely – Make a goal that you can complete in a set amount of time.
This helps you set steps to take to reach your goal and a deadline to
measure your progress.
General goal: “I will eat breakfast.”
SMART goal: “By the end of the month, I will eat breakfast every day
by setting my alarm to wake up 10 minutes earlier.”
Build a healthy meal with MyPlate!
Nutritious!
•Fill HALF your plate with fruits and vegetables.
• Drink and eat low-fat, 1% or skim dairy (milk, yogurt, cheese).
• Half of the grains you eat should be whole grains.
•Try fish and meatless lean proteins in place of always eating meat.
• Drink water instead of other drinks most often.
Balance your Portions!
• Enjoy foods, but eat less.
• Avoid large portions, especially at restaurants.
Be careful and…
• Pick food and drinks with little or no added sugar.
• Check labels of packaged foods to be sure you aren’t eating too much
sodium/salt.
• Don’t eat too many foods with solid fats (saturated and trans fats).
Instead, eat liquid oils and healthier sources of fat (unsaturated fats).
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What’s in the Nutrition Label?
Source: www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
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The nutrients on the food label are for one serving of that food. Pay
attention to the serving size, especially how many servings there are in
the package. Then ask, “How many servings am I eating?” (1/2, 1 or more)
Calories measure how much energy you get from one serving of that
food item. The number of servings you eat or drink determines the
number of calories you actually take in.
Eat or drink the nutrients in yellow in limited amounts. Eating too much
fat, saturated fat, trans fat, cholesterol or sodium may increase your risk
for certain chronic diseases.
Eat or drink enough of the nutrients in green to improve and maintain
health and reduce the risk for some diseases and conditions.
The footnote tells that the Percent Daily Values for the nutrients listed on
the food label are based on a 2,000 calorie diet. This statement does not
change from product to product; it is always the same.
The % Daily Value (% DV) helps you tell if a serving of food is high or
low in a nutrient. Generally, a 5% DV is considered low and 20% or
more is high.
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Physical Activity Pyramid
Source: www.cdc.gov/physicalactivity/basics/adults/index.htm
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Every Day (as much as possible)
• Take the stairs
• Do work around the house
• Walk instead of drive/ride
• Walk the dog
• Play actively
3-5 Times a Week (at least 150 minutes total)
Cardio Activites
• Running
• Swimming
• Brisk walking
• Biking
• Jump rope
Recreation Activites
• Tennis
• Hiking
• Baseball
2 Times a Week
Strength
• Lifting weights
• Curl-ups
• Push-ups
Flexibility
• Stretching
• Yoga
Cut Down On
• Sitting
• Computer and TV time
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Goal: I will eat at least 5 servings of fruit or vegetables every day this week.
Week:
1
Breakfast
Weekly Journal: Here is an easy way to track what you eat.
Sunday
2 waffles
w/ 1 tbsp PB
1 cup milk
2 scrambled
eggs
2 slices wheat
toast
orange
water
PB and jelly
sandwich
w/fruit or yogurt
Turkey and
cheese
Sandwich w/
lettuce/tomato/
pickle
pretzels
chicken nuggets
green beans
corn
fruit
string cheese
grapes
apple
1 tbsp PB
granola bar
ride bike - 1 hour
play tag - 45
minutes
play basketball 1 hour
chicken thigh
baked potato
roasted broccoli
Jello
pork tenderloin
corn
sautéed carrots
fruit cocktail
soup
grilled cheese
fruit
SAMP
Active Play
Dinner
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Tuesday
boiled egg
½ cup grits
grapes
½ cup orange
juice
Lunch
Snack
Monday
January
Month__________________________________________________
Wednesday
Thursday
1 English muffin
w/ 1 slice
American cheese
1 slice Canadian
bacon
½ cup apple juice
1 tortilla
turkey sausage
shredded cheese
apple
boiled egg
½ cup grits
Grapes
½ cup orange
juice
2 waffles
w/ 1 tbsp PB
1 cup milk
make your own
lunchable)
Ritz crackers
Colby Jack
cheese cubes
turkey pepperoni
yogurt
chicken salad
sandwich
carrots w/
hummus or
ranch
applesauce
PB and jelly
sandwich
w/fruit or yogurt
Turkey and
cheese
Sandwich w/
lettuce/tomato/
pickle
pretzels
greek yogurt
string cheese
grapes
apple
1 tbsp PB
granola bar
skateboard at
park - 1 hour
rake leaves/cut
grass - 1 hour
MPLE
dance in a class - walk dog 1 hour
30 minutes
spaghetti
green beans
small roll
Friday
20XX
Year_______________________________
homemade
soup
pizza:
grilled cheese
turkey pepperoni fruit
shredded cheese
vegetable –
spinach, zucchini
Saturday
chicken thigh
baked potato
roasted broccoli
Jello
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Goal:
Week:
Weekly Journal: Here is an easy way to track what you eat.
Sunday
Breakfast
Lunch
Snack
Active Play
Dinner
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Monday
Tuesday
Month__________________________________________________
Wednesday
Thursday
Friday
Year_______________________________
Saturday
10
Goal:
Week:
Weekly Journal: Here is an easy way to track what you eat.
Sunday
Breakfast
Lunch
Snack
Active Play
Dinner
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Monday
Tuesday
Month__________________________________________________
Wednesday
Thursday
Friday
Year_______________________________
Saturday
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Goal:
Week:
Weekly Journal: Here is an easy way to track what you eat.
Sunday
Breakfast
Lunch
Snack
Active Play
Dinner
13
Monday
Tuesday
Month__________________________________________________
Wednesday
Thursday
Friday
Year_______________________________
Saturday
14
Goal:
Week:
Weekly Journal: Here is an easy way to track what you eat.
Sunday
Breakfast
Lunch
Snack
Active Play
Dinner
15
Monday
Tuesday
Month__________________________________________________
Wednesday
Thursday
Friday
Year_______________________________
Saturday
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Keep
the
progress
going.
Printable tracking sheets are available on
www.bcbsla.com/healthierkids
under member resources to help you
continue to work toward your health goals.
If you do not have an in-home printer, visit
your local library for printing resources.
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The Healthier Generation Benefit:
Member Resources Guide
Blue Cross and Blue Shield of Louisiana
Family Health Resources
www.bcbsla.com/HealthierKids
wellness.bcbsla.com/YourFamily
Alliance for a Healthier Generation
Register for Free Healthy Living Resources
https://www.healthiergeneration.org/resources/
American Academy of Pediatrics
Healthy Active Living for Families (HALF)
http://www.healthychildren.org/growinghealthy
American Academy of Pediatrics
KIDS Eat Right
http://www.eatright.org/resources/for-kids
LSU Ag Center
Nutrition
http://www.lsuagcenter.com/topics/food_health/nutrition
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Customer Service – Baton Rouge
225-291-5370 · 800-392-4087
5525 Reitz Avenue
Baton Rouge, LA 70809-3802
www.bcbsla.com/healthierkids
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