Lesson Overview

This lesson helps young people understand the symptoms of stress and learn some techniques for dealing with it. The youth will practice relaxation techniques that focus on calming the body in order to relax the mind.

Introduction

Explain to the youth that stress can have a powerful impact on your body. Here are some ways that stress can affect you physically:

• upset stomach
• headache
• trouble breathing
• dizziness
• chest pains
• heartburn
• muscle pain, aches, cramps
• change in sleep habits
• change in appetite
• change in weight.

Ask the youth if they can think of others that they’ve either experienced or heard of.

The good news is that because our bodies and our minds are so connected we can also do things with our bodies that help our minds, and our whole body, relax.

Activity: Progressive Muscle Relaxation

Read the instructions for this relaxation activity aloud to the youth and ask them to follow along.

1. Get into a comfortable position. You can sit or lie down.
2. Close your eyes, if you feel comfortable doing so. Focus on relaxing your entire body as much as possible.
3. Start by tensing your toes; curl them up into your feet and hold them tight for 3 to 5 seconds. Release them. Take a deep breath and repeat for another 3 to 5 seconds.
4. Next, tighten all your muscles from your feet up to your waist. Do a quick mental scan and make sure you have them all: your calves, your things, your bottom. Hold for 3 to 5 seconds Release and repeat.
5. Now do the same thing with your stomach. Tighten it as much as you can. Hold it. Then release and repeat.
6. Then do the same thing with your chest. Tighten, hold, release. Two times.
7. Now your whole torso, including your shoulders, which will probably lift slightly off the ground or away from your chair when you tense them.
8. Now move to your hands. Tighten them into fists, hold for a count of five and release. Repeat this two times.
9. Then tighten your entire arms, bending your fists back at the wrist. Hold for five seconds and release. Then repeat.
10. Tighten your neck by turning your head as far to the right as you can without feeling any discomfort and holding it for 3 to 5 seconds. Then release. Repeat this one more time.
11. Do the same thing on the left.
12. Now scrunch and tighten your whole face and hold it for five seconds. Do this one more time and then you are done.
13. Now that you’ve tensed and released every part of your body, do a quick scan. How do you feel? Are there are places you’d like to tense and release again for a little more relaxation? Go ahead and do that.
14. When you are ready, open your eyes and begin to slowly move around. Enjoy the calm feeling this activity is sure to bring!

Activity: Whip Share

Do a “whip share” reflection about the above activity. A whip share is where everyone stands in a circle and one at time quickly makes one short statement. In this case ask them to share one thing that they do to help themselves de-stress such as go for a walk, talk to a friend, or listen to music.

Optional Activity: Breathe In, Bubbles Out!

Take a deep breath in through your nose. Fill your lungs full of air! Hold your breath for 1 to 2 seconds. Put the bubble wand up by your mouth and blow! Repeat 3 to 5 times, trying to blow more bubbles each time. After the exercise, ask the youth where in their bodies do they feel the stress or anxiety being released.

Conclusion

Remind the youth that stress can have a powerful impact on us, but that when we relax our bodies, we can also relax our minds. Progressive Muscle Relaxation is one activity we can do any time we’re feeling stressed.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, which also includes these tips, so that families can continue discussing stress and healthy ways to deal with it at home.

• Related Health Powered Kids Blog(s)
• Starting a stress-free New Year
• Stress buster tips for kids this summer

Additional Instructor Resources

• Change To Chill by Allina Health
• Childhood Stress
• What Kids Say About: Handling Stress

Lesson Overview

This lesson provides a visual example for young people of what happens to a living thing (in this case a plant) when it is hydrated with water vs. liquids with added ingredients such as sweeteners, flavors and colors.

Introduction

Every living thing needs water to survive. Nearly every system in your body depends on water to work right, including our organs, muscles, joints, and nervous system.

Ask the youth, what would happen to plants, animals and babies if they were given beverages that have lots of sugar and other ingredients in them?

Answers:  Sick, tired, wouldn’t grow right, might die

The same is true of bigger kids and adults: If we depend on flavored drinks for our liquids, our bodies won’t grow right, we won’t feel well and we might get sick.

Ask: What do you think might happen to our bodies if we stopped drinking mostly water or milk and drank mostly pops, fruit drinks and sports/energy drinks? (Same answers as for babies/animals/plants.)

Activity

Explain that you are going to do a classroom experiment involving water and growing. Present the three plants. Explain that you are going to care for the three plants in three different ways:

• The first one will get water every day or as needed.
• The second one will be “watered” with soda.
• The third one will get no water or other liquids.

Create (or have young people create) labels so you can keep track of the plants.

Explain that when doing a scientific experiment like this one it’s important to keep notes about your findings because otherwise when it’s over you might not remember the details.

Give each person a copy of the “Plant-Water Experiment Notes” worksheet. Ask the youth to complete the first row by jotting down notes about the color of the leaves, the texture of the plant, and other details. You can also do this activity with the interactive whiteboard template (see What You Need) and keep track of it as a class.

Ask the youth to take notes every day for several weeks to track what happens to the three plants over time. Younger kids can simply describe what they are seeing.

When doing this activity with younger children ask them to describe what they are seeing and you write the notes.

Consider taking regular photographs of the plants in order to visually track the change over time.

Conclusion

Even if the results of this experiment aren’t dramatic, there will be differences the young people can discover if they pay close attention. Encourage them to think about this the next time they are choosing how to “water” (hydrate) their own bodies.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can continue discussing the importance of hydrating with water at home.

Lesson Overview

This lesson helps young people understand how whole foods stack up against protein bars, powders and shakes. The youth will compare the nutrients in a supplement product against the amount in whole foods. Young people will also consider cost as they recommend healthful sources of protein and other nutrients in a presentation or poster.

Instructor Notes

Before facilitating this lesson, you may want to review the following information about supplements. These facts can be shared with young people during your discussions.

• The food we eat for daily meals and snacks should supply our bodies with enough vitamins, minerals, and other nutrients for normal growth and development. This means we probably don’t need additional nutrition supplements such as vitamins and minerals or protein shakes/bars/powders.
• In some cases, a child’s doctor or dietitian may recommend a supplement to make sure he or she is getting needed nutrients, or if the child has an extended food dislikes, a food allergy, or an intolerance that prevents him or her from eating an entire food group.
• Some over-the-counter vitamin/mineral supplements and protein supplements claim to help you get over colds or help you build muscles or other benefits. These types of products are not usually supported by science and may even be harmful to children.
• Please refer to the additional instructor resources for further information on dietary supplement use.

Activity: Nutritional Content Comparison Poster

1. Introduce the topic by letting the youth know that the food we eat for daily meals and snacks should supply our bodies with enough vitamins, minerals, protein, fiber, and other nutrients to keep us healthy. This means most of us don’t need additional nutritional supplements in the form of pills, capsules, shakes, bars, or powders. Points to emphasize:
   • Nutrition supplements should be used only if recommended by a healthcare professional.
   • Nutrition supplements can come in colorful packages and shapes but they aren’t candy.
2. As an example, ask young people to research and compare the amount of protein in a protein shake, powder or bar against the amount of protein in healthful food items such as milk, meats, eggs, nuts, and beans. Young people may choose instead to select a vitamin/mineral supplement to compare with healthful food items.
3. Have the youth compare the cost per serving and other nutritional benefits they may get from eating a healthful food item. This will present a good case as to why it is better to get nutrients from whole food vs. a supplement.
4. Create a poster with their comparison and recommendation for the healthiest choice. Young people are encouraged to include pictures/photos/graphics and Nutrition Facts Labels on their posters.
5. Young people may use the nutrition facts label to find nutrition information or the USDA nutrient database.

Conclusion

Invite young people to present their findings to the group. Remind the youth that healthful whole foods are almost always the best choice for healthy bodies and minds.  Encourage young people to read the Nutrition Facts Labels when choosing their meals and snacks.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can prepare healthful meals full of protein and other nutrients at home.

Additional Instructor Resources

Blank Nutrition Facts Label
MyPlate
USDA Dietary Supplements
NIH Dietary Supplements Fact Sheet
Dietary Supplements: What You Need To Know
Consumer Protection

Lesson Overview

This lesson helps young people understand the health benefits of low-fat milk by analyzing nutrition labels.

Instructor Notes

Beformide facilitating this lesson, you may want to review the following information about low-fat milk products. These facts can be shared with kids and parents during your discussions.

• The 2015 Dietary Guidelines recommends Americans switch to fat-free or low-fat milk. According to researchers, fat-free and low-fat milk is essential to children and adolescents’ development and overall wellness. In fact, fat-free and low-fat milk and milk products provide four of the five “nutrients of concern” that children don’t get enough of: calcium, potassium, Vitamin D and magnesium.
• White milk comes in four varieties: whole (full fat), 2%, 1% (low-fat) and Skim (no fat). Flavored milk also comes in different varieties such as low-fat and fat-free.
• Who should drink whole milk? Answer: Children 12 months to 24 months (1-2 years old). After that, kids may switch to 2%, low-fat or skim milk. (As long as the child isn’t gaining weight quickly, they can drink 2% milk.)
• Babies (0-12 months) should drink breast milk or infant formula as cow’s milk isn’t digested well by babies under 12 months, and it lacks essential nutrients.
• Some children are allergic to some nutrients/items found in milk, like protein. A milk allergy is an overreaction of the immune system to the protein found in milk and can trigger a range of symptoms from mild (rash, hives, swelling, etc.) to severe symptoms (trouble breathing, wheezing, loss of consciousness, etc.) This means that they may need to choose a milk substitute. Make sure to choose a milk alternative that is fortified with 30% DV (Daily Value) of calcium. If you have young people in your class that fall into this category, ask them to complete the activity with the understanding that this may not specifically apply to them.
• Other children may have an intolerance to lactose found in milk, which means they are missing the enzyme lactase, which breaks down lactose, a sugar found in milk and dairy products. This results in the inability to digest milk or other dairy products which may cause symptoms such as nausea, cramps, gas, bloating and diarrhea. Lactose intolerance can cause great discomfort, but it is not life threatening.

Activity

1. Ask the youth: What kind of milk do you drink? If they don’t know, show them examples of cartons of each type to see if that helps them identify the type of milk they usually drink.
2. Let’s figure out which type of milk may be the healthiest for us to drink by looking at what’s on the Nutrition Facts labels of four different types of milk. Pass out the Milk Nutrition Facts Labels worksheet and the Compare Milk Activity worksheet you printed at the beginning of the lesson. Tell the youth to use the milk Nutrition Fact labels to fill in the chart and answer the questions on the worksheet.
3. Ask young people to share what they learned about the type of milk they drink.
4. Review answers to questions with the youth using the Instructors Answer Key.

Conclusion

Encourage kids and parents alike who don’t already drink 1% or skim milk to work towards that as a goal. Tell them if they don’t like it at first, try mixing 1/2 their milk with the lower fat milk, changing it gradually each week until you are drinking only the lower fat milk. Most people really do get used to the skim milk after awhile. The same idea works for flavored milk. If you are used to drinking flavored milk, try mixing 1/2 white skim or lower fat milk until you get used to not having the added sweetness.

Or you might want to try this approach: If you usually drink whole milk, switch to 2% by the end of one week, 1% by the end of two weeks, and skim by the end of three weeks. If you usually drink 2%, switch to 1% by the end of one week, and skim milk by the end of two weeks.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can continue discussing their milk choices at home.

Additional Instructor Resources

• Check the Nutrition Facts Label! – (Russian) – (Somali) – (Spanish)
• Dietary Guidelines for Americans
• National Dairy Council
• Midwest Dairy Council Bone Health Brochure

Lesson Overview

This lesson helps young people understand the importance of eating a healthful breakfast every day. The youth will plan and research a breakfast meal and create a poster or digital presentation including nutrient information.

Instructor Notes

Before facilitating this lesson, you may want to review the following information about breakfast habits for young people. These facts can be shared with the youth during your discussions.

• Studies show that kids who eat breakfast tend to eat healthier overall and are more likely to participate in physical activities which helps in maintaining a healthy body weight.
• Kids will often skip breakfast, which makes them feel tired, restless, and irritable.
• Breakfast gives the body the refueling it needs for the day ahead after going without food for 8 to 12 hours during sleep.
• What they eat in the morning is important too. Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar may enhance their attention span, concentration, and memory — which they need to learn in school.

Introduction

1. Ask the youth, what does the word “breakfast” mean?
   Break = to separate or divide.
   Fast = a period of time without food.
   Breakfast means to break the fast.
2. How many hours does your body normally fast from suppertime to breakfast? How about from breakfast to lunch?
3. Why is “breaking” your fast by eating in the morning so important?  Young people can share ideas and brainstorm why it is important. Possible answers include: less tired, less likely to overeat later in day, more likely to choose healthful foods, think more clearly, perform better at school and extra-curricular activities.
4. Explain to the youth that our bodies were not designed to go from suppertime to lunch the next day without eating so our brain and body go into what is referred to as a “starvation mode”. This is where your brain and body starts to conserve energy as a natural mechanism to protect your from starvation, which may leave you feeling more tired, irritable, less able to concentrate, and overall sluggish.

Activity: Calculate Your Basal Metabolic Rate

1. Show the formulas for estimating Basal Metabolic Rate, which is the baseline number of calories our body’s burn in a day when we are being sedentary. Exercise and other activity will increase this, but it gives a starting point. Point out that each person is different. Here are the formulas:
   Male Calculation:
   [Basal Metabolic Rate] = (Body Weight (kg) x 10) + (Height in centimeters (cm) x 6.25) – (Age x 5) + 5
   Female Calculation:
   [Basal Metabolic Rate] = (Body Weight (kg) x 10) + (Height in centimeters (cm) x 6.25) – (Age x 5) – 161
2. ***Body weight in kilogram (kg) = Weight in pounds divided by 2.2 (Example: 130 lbs ÷ 2.2 = 59 kg body weight.
3. ***Height in centimeters (cm) = Height in inches x 2.54 (Example 5’5 ft tall = 65 inches x 2.54 = 165 cm tall.
4. Ask young people to calculate their personal Basal Metabolic Rate, using calculators if necessary and available. They can keep their height and weight private during this activity.
5. Once they have done this, explain that the BMR gives a general idea of how many calories they need to consume each day in order to effectively fuel their bodies. However, if we go too long without eating (for most people between 8 and 12 hours) our BMR drops because our body begins to go into “starvation mode.” That means it burns fewer calories in order to protect itself. This can be bad for weight control, as the body naturally fights back, doing everything it can to make you stop losing any weight. The body and brain may respond by making you hungrier so that your will eat more and at the same time hold onto more of the calories you consume to protect you from losing weight. It also will likely have many other effects on you such as lower energy levels, poorer concentration, poor memory, and feelings of irritability.
6. The bottom line of all this is that breakfast is a very important meal, perhaps the most important of the day.

Activity: Breakfast Recommendations for Young People

1. Ask the youth for some reasons why young people don’t eat breakfast. Possible answers include: want to sleep more, not enough time, nothing to eat at home, not hungry that early in the morning, takes too long to prepare, don’t like typical breakfast foods.
2. Ask the youth for some solutions. Possible answers include:
   • Go to bed 15 to 30 minutes earlier.
   • Get up 15 minutes earlier or set out clothes and shower the night before.
   • Eat school breakfast.
   • Pack breakfast or a snack to eat on way to school.
   • Plan three easy quick breakfasts ahead of time.
   • Eat leftovers from last night’s dinner.
3. Ask, what makes a healthful breakfast?  A healthful breakfast is one that has many nutrients, includes foods from different food groups (fruits, vegetables, grains, dairy, and protein).  It should be low in added sugars and fats, high in vitamins and fiber.
4. Introduce the poster activity and have the youth plan and research a breakfast meal and then create a poster or PowerPoint including nutrient information. Grade his or her recommendations by breakfast completeness (at least three of the five food groups included), taste, appearance, and time it takes to prepare.
5. Assign a day to have young people present their breakfast idea to the group.

Conclusion

Breakfast is a critical piece of the Health Powered Kids puzzle. Without breakfast our bodies don’t get the jumpstart they need to operate at their fullest potential throughout the day. Encourage young people to share with their families the ideas they gained through this activity, and to work on making breakfast a routine part of their day.

Continuing the Conversation
Hand out the Healthy Families Newsletter in English or Spanish, which also includes these tips, so that families continue discussing the importance of breakfast at home.

Related Health Powered Kids Blog

Rise and dine! The importance of a healthy breakfast

Additional Instructor Resources

ChooseMyPlate.gov
Article: Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents
There Are Sneaky Sugars! – (Russian) – (Somali) – (Spanish)

Lesson Overview

This lesson helps children understand that stretching their muscles is a part of a healthy lifestyle at all ages. This activity will teach several easy stretches for kids to do together.

Introduction

Provide kids with information on the positive benefits and importance of stretching:

• Stretching is important at any age
• Stretching:
  • helps move joints through a full range of motion, by keeping ligaments (attach muscle to muscle) and tendons (attach muscle to bone) flexible
  • prevents injury
  • improves athletic performance
  • encourages a healthful lifestyle
  • helps ease sore or tight muscles
  • promotes better posture
  • avoids stiffness and speeds recovery of muscles after running or playing sports
  • encourages blood to circulate to the muscles and joints throughout the body
  • reduces stress

Before the beginning of these stretching exercises for kids, inform participants of the proper way to prepare:

• The President’s Council for Physical Fitness and Sports states, “warmed-up tissues are less likely to be injured.”
• Stretching before warming up increases the risk for pulled muscles and doesn’t promote increased flexibility, so it’s best to wait until the end of physical activity, or at least warm-up, by walking or jogging and gradually increasing heart rate, for five to 10 minutes before stretching. Warming up helps to deliver more blood to the muscle and helps the muscle become warm and able to stretch easier.
• Warm-up phase should not cause you to feel tired. Tell the kids to stretch for the feeling of a gentle pull, not a painful feeling. Advise them to stretch after exercising.

Activity: Stretching

On yoga mats or other dry, soft, flat areas, such as in the grass, lead the way in the following easy stretches for kids. Note the parts of the body that each pose stretches.

Toe Touch

A toe touch stretch is a basic stretch for kids, an easy one for most to perform. This stretch targets largely the muscles of the legs, especially the calves and hamstrings. From a standing position, the kids will bend over at the waist and reach for their toes with feet together. If the kids can’t quite reach their toes, they can stretch just as far as is comfortable. From a sitting position, each kid sits with legs outstretched and together. They then bend forward, reaching for the toes or as far as is comfortable. In both stretches for kids, they should hold the stretch for 15 seconds and then release.

Neck Half Circles

This stretch for children starts by touching the right ear to the right shoulder. The kids then roll their heads around, chin to chest, in a half-circle to the left shoulder, and then back again, chin to chest. Slow movements in this stretch for kids are important to protect the neck muscles from injury.

Shoulder Circles

Begin this kids’ stretching exercise by having them shrug their shoulders and rotate them forward and down in a circle. Switch directions after five or six turns by shrugging the shoulders and then moving backward in a circle.

Arm Circles

Arm circles can be used to stretch the muscles supporting the elbow and shoulder joint where the arm attaches to the shoulder. The child holds their arms out to the side, creating a horizontal line with their arms. The child then draws circles with their hands, starting with small circles and slowly growing to large circles, then back to smaller circles. Start first by drawing circles clockwise, and then switch to counter-clockwise. Keep the movements slow, and prevent the child from just flailing his arms around.

Side Bends

Have each child stand up straight with arms to the outside of each thigh. Slowly move the fingers down toward the outside of one knee, while bending at the waist. Alternate sides, do 10 side bends on each side.

Reach for the Stars

Just like the title of this stretch for kids, have the kids reach up as high as they can while standing on their tiptoes. This stretch can even be done while lying down on a mat. The goal is to reach their hands and feet away from each other.

Child’s Pose

The child’s pose is a stretch for kids, taken from yoga. It can be used outside of yoga as part of your child’s stretching routine for more of a full-body stretch. To perform the child’s pose, the child gets on their knees with feet together. The child then sits on their heels and bends their body forward until the forehead touches the ground. Bring the arms around to each side of the body, resting with their palms facing towards the sky. Hold the pose for 30 seconds, and then return back to an upright kneeling position.

Conclusion

After these stretching exercises for kids, ask them to recall the reasons for stretching offered in the Lesson Introduction above. Hand out the Healthy Families Newsletter in English or Spanish, so that families can continue stretching together at home. Find more health lessons for kids from Health Powered Kids to help children and families live their happiest and healthiest lives.

Additional Instructor Resources

• Fitness.gov
• Super Stretch 

Lesson Overview

This lesson helps young people discover “tricks of the trade” in food and beverage marketing. They practice comparing the messages conveyed through advertisements with the nutrition information available about different products.

Introduction

Explain to the youth that eating healthful foods is important to a person’s growth, development and overall well-being. Their eating behaviors in childhood will carry over into adulthood and contribute to their long-term health and risk for chronic (long-lasting) disease. One of the driving factors influencing eating behaviors and food choices of youth is food advertising. Food advertisers spend large amounts of money targeting children, in an attempt to build brand loyalty and to persuade them to desire a particular food product. It is important that children begin to develop the skills to navigate this complex media-saturated world they live in.

Activity: Exploring Advertisements

1. Advertisements are all around us. Ask young people to name some places they might encounter advertisements.
2. Show young people a variety of food and drink packages, print ads, and video clips. If possible, have multiple examples for several different products or families of products.
3. Other popular methods of marketing foods might be sweepstakes, contests or “clubs.” If one of these methods is used to market a product, then they must adhere to these rules:
   • If there is a prize, it should be clearly presented.
   • If there is an opportunity to win a prize, the odds of winning should be clearly stated. Share an example or two if available.
4. Ask young people to compare various marketing strategies used to sell the products. For each example, ask the following questions. (Depending on the size of your group, you may want to split the youth into small groups to each answer the questions about a different advertisement. If time permits, small groups may present their responses to the entire group.)
   • What methods were used to promote and sell the products? (e.g., animation, music, bright colors or celebrities)
   • How do these methods affect your thoughts and feelings about these products? Do the props make the product more interesting?
   • What is the message? (e.g., you’ll be stronger, smarter, have more fun if you eat/drink the product)
   • Do you believe it?
   • How does the portion size of the product shown compare to what a single serving might be? (e.g., sports drink packaged in 20 oz bottle is actually 2.5 servings)
   • How does the suggested or advertised portion compare to the amount you or your family/friends would usually consume? (They are likely to consume the entire packaged/portioned amount.)

Optional Interactive Activity

Young people can practice marketing “tricks of the trade” on CoCo’s AdverSmarts Interactive Food Marketing Game. See additional game formats below.

• (Desktop browser): CoCo’s AdverSmarts Interactive Food Marketing Game
• (Mobile browser): CoCo’s AdverSmarts Interactive Food Marketing Game
• Downloaded apps:
  • for iPhone
  • for iPad

Conclusion

Learning how to be savvy consumers is a skill that will serve young people well throughout their lifetimes and in many different contexts. Encourage them to pay particular attention in the days ahead to the messages that are all around them, and whether or not those messages are accurate or misleading.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can practice spotting the youth-targeted marketing all around us.

Related Health Powered Kids Blog(s)

• Eating Healthy on a Budget
• Shopping for healthy foods

Additional Instructor Resources on Food Marketing to Children

• Make Good Fast Food Choices! – (Russian) – (Somali) – (Spanish)
• Center for Science in the Public Interest
• Weight of the Nation
• Public Health Law Center
• International Journal of Behavioral Nutrition and Physical Activity

Lesson Overview

This lesson helps young people understand why we need to bathe on a regular basis—with an emphasis on bathing several times a week. The youth will take part in a demonstration that helps them visualize how germs are spread from person to person. Finally, they will practice proper hand-washing with soap.

Instructor Notes

Before facilitating this lesson, you may want to review the following notes about cleanliness. These facts can be shared with young people during your discussions about why it is important to bathe.

How often a person should take a bath or shower depends somewhat on individual preference and family and cultural norms. But there are several reasons that it’s important to make sure kids know why we bathe, including:

1. Physical Health—Regular baths or showers with a mild soap, followed by drying with a clean towel, help wash away germs and prevent illness, infection, and other problems.
2. Mental Health—Taking a bath or shower in the morning can be invigorating and help you wake up. If you prefer bathing in the evening, it can be soothing and help you calm down.
3. Social Health—Bodies have smells…lots of them. The less often we clean ourselves the more likely we are to develop noticeable odors. Sometimes these can turn people off. The appearance of not being clean can also cause us to feel self-conscious and insecure. Most people don’t need a lot of deodorant, special creams, or perfumes to look, feel, and smell clean as long as they are following a regular cleaning routine.

Introduction

Begin by asking the youth: “why is it important for us to regularly take baths or showers?” Most young people will be able to answer this but many children do try to avoid the bath at some point in their lives, so reinforcing the concept is a good idea. Use the information from the Instructor Notes above as appropriate.

Activity: Looking for Germs

Explain to the youth that one very important reason to take a bath or shower is to wash away germs that can make us sick. Tell them they are going to demonstrate how easy it is to pass germs around.

• Explain that germs are a lot like glitter in that they get on everything we touch or that touches us. That’s why it’s so important to bathe ourselves at the end of a day or a time we’ve been very active or gotten dirty.
• Give each young person a small amount of petroleum jelly to rub on their hands.
• Then sprinkle their hands with a bit of glitter. Have them shake hands with one another, and touch pieces of paper or other objects that can get a little bit glittery. (Caution…this can get MESSY!)
• Once the youth have experienced how easy it is to spread germs (by touching other objects), instruct them to wash their hands thoroughly to remove all glitter.
• To assure proper hand-washing, we need to rub all surfaces of our hands using soap and clean running water to make a lather. Rub hands for at least 20 seconds.
• Once everyone has had a chance to wash their hands, ask the youth about their experience and note that a quick rinse didn’t remove glitter or germs.

Activity: Hand Washing

• Teach young people a song to the tune of “Here We Go ‘Round the Mulberry Bush.” The words are, “This is the way we wash our hands, wash our hands, wash our hands; this is the way we wash our hands, to make sure they get clean.”
• Explain that this song can help you make sure you wash your hands for at least 20 seconds. Using a clock or timer, see how long it takes you to sing the song. For example, if it takes 10 seconds to sing the verse, young people can sing it twice so that they know that they have washed their hands for at least 20 seconds.
• Have the young people each practice washing their hands while singing the song.
• If time permits, ask for suggestions of other verses and mime them as a class. They might suggest, for example, “This is the way we wash our hair.”

How Often Should You Take a Bath?

One common question can be how often children should bathe or shower. While some resources will advocate the importance of bathing daily, we advocate a routine of bathing several times a week.

Conclusion

At the end of the session, you can reiterate that while bathing and washing are personal things and everyone gets to make their own choices about them—including whether to shower or take baths and how often—there are good reasons to have a regular routine. You can also emphasize that it especially impacts others around us if we don’t keep our hands clean. Check out our Starter Kit program and find all of your classroom lessons for kids in one place.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish so that families can continue the conversation about healthy washing habits.

Lesson Overview

This exercise lesson helps kids understand why being active is important for their bodies and minds. The youth will experience how they feel different before and after physical activity. In this activity, kids will estimate how much daily exercise they get and think of ways they can be more active.

Introduction

Ask young people, why is it good for us to move around and get exercise?

There are so many reasons why exercise is important. Some of the most important things for kids to know are:

1. Exercise is good for heart health. It helps your heart pump blood all through your body. Your heart can never take a rest, so it needs to be strong! Good food and plenty of exercise help.
2. Exercise can put you in a good mood. When you exercise, your body makes a chemical — called an endorphin — that helps you feel good.
3. Exercise helps your body stay at, or reach, a healthy weight. The food you eat is energy that you put into your body. This energy is also called “calories.” To stay at a healthy weight, you have to use up the energy you eat. Exercise helps you do that. If you don’t use the energy, it stays in your body and can make you gain weight that you don’t need. Extra weight is hard on your heart, muscles, and bones.

Energy In vs. Energy Out

In this exercise lesson, explain that “energy in” is the food we eat and the beverages we drink. “Energy out” is the physical activity or exercise we do every day.

Talk with the children about what happens when we take more energy in than energy out and vice versa. Our bodies need energy to properly grow. If we take in more food and beverages on a regular basis than our bodies need, it is possible for us to gain excessive weight. Explain not only the importance of exercise for kids, but also how a healthy balanced diet helps our bodies grow and be healthy.

Activity: Before and After

1. With the kids sitting quietly, explain that you are going to do a classroom experiment involving exercise.
2. On the flip chart or whiteboard draw a vertical line down the middle. Label one column “before” and the other “after.”
3. Ask for words that describe how they are feeling as they are sitting quietly in their seats. Encourage them to pay attention to what kind of mood they are in, what their bodies are telling them, and how much energy they have. They may say things like: calm, tired, antsy, bored, comfortable. Whatever they say is fine as long as they say what they actually feel. Write these words or phrases in the “before” column.
4. Lead the kids in a variety of exercises, such as high-knee marching around the classroom, sit-ups, push-ups, jogging in place, or jumping jacks. See if anyone has suggestions of activities. Exercise for at least five minutes before having them return to their seats.
5. Now have them share how they are feeling after exercising. Write those words in the “after” column. They may say things like: alert, awake, happy, full of energy, excited.
6. Talk about the activity. Reiterate information on the positive health benefits and importance of exercise for kids:
   • It helps your body maintain overall good health.
   • It helps build and maintain healthy bones and muscles.
   • It increases flexibility.
   • It feels good, if done right.

Activity: Thinking Through Exercise Habits

1. Ask: How much time should kids exercise each day? How can you get more? The answer is that it’s good for kids to exercise daily for at least one hour, but wait to offer this until the kids have made suggestions of their own. Then use the following questions to help them think about their own exercise habits.
2. How much exercise do you get at school? Prompt them to think about how much time they spend in gym class, and how much time outside for recess. Ask them if that adds up to one hour a day. You may want to add up the amount of time mentioned on the board.
3. How much exercise do you get when you’re home after school? If young people say that they don’t get much exercise after school, ask them what they do instead of exercise. Ask what their favorite exercise is and plan how they can do more of it. They could turn off the television after 7 p.m., encourage the family to go on a walk before or after dinner, or go outdoors and play with their friends.
4. What about exercise on the weekends? Ask the kids to make a list. Make sure they remember things like soccer, dance, etc., in addition to playing outside with friends. In fact, it can be anything that involves moving your body, like going for a bike ride, walking the dog, running, helping in the yard, ballet class, soccer practice, gym class—anything that gets your body moving. After the kids make their lists, ask them to write downtimes during the day that they can add these exercises to what they’re already doing so that they reach one hour a day.

Conclusion

After this exercise lesson is complete, encourage the group to try more simple exercises for kids at least one time, even if they don’t think they will be very good at them. Remind them that you don’t have to think you’re good at something to enjoy and to benefit from it. If they stay open to new possibilities they may be surprised by what they discover.

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can explore new ways to exercise together at home.

Additional Instructor Resources

Encouraging Your Child to Exercise video

Lesson Overview

This lesson helps young people understand the sugar content of popular beverages such as sodas, energy or sports drinks. The youth will measure out granulated white sugar so they can picture the true amount of sugar in these drinks. Young people will think of more healthful options to quench their thirst throughout the day.

Instructor Notes

Before facilitating this lesson, you may want to review the following information about sugar-sweetened drinks. These facts can be shared with young people during your discussions.

• Added sugars are sugars and syrups which are added to foods or beverages when they are made. Some foods have sugar that is naturally found in them, such as milk and fruit.
• Americans are drinking more sweetened beverages than ever before. Some beverages have as many as 500 calories. This can be up to a quarter of a person’s calorie needs for the day just in added sugars.
• Manufacturers will often target their advertising in hopes that if these drinks are purchased by consumers at an early age they will continue to be loyal buyers of that product into adulthood.
• The body needs fluids to keep healthy; meeting those needs with sweetened beverages is not a good idea and can lead to unhealthful consequences.

Introduction

1. Ask the youth about the types of beverages they and other young people typically drink. Common examples include sodas, sports drinks (Gatorade™, Powerade™, Vitamin Water™), energy drinks (Monster™, Red Bull™), and specialty coffee drinks (mochas, smoothies).
2. Ask the youth if they have ever thought about how much sugar has been added to the beverages? (Added sugar refers to sugars and syrups which are added to foods or beverages when they are made and do not occur naturally in the drink.) Added sugars can also be found in many other foods including cereal, yogurt and granola bars. Read the Sneaky Sugars handout to learn more about sneaky sugars hidden in common foods and beverages.
3. Ask the youth, why do you think it isn’t good to get too much added sugar? Show pictures or models as visual examples of health consequences as they share. Ask them for their ideas, but make sure they get this message:
   • Too much sugar is not good for your teeth—it can cause cavities.
   • Too much sugar is not good for your heart.
   • Too much added sugar each day can cause you to gain weight if your body doesn’t need those extra calories in one day.
   • We want most of what we eat and drink to be things that are good for our bodies and not fill up on things that are not healthful for us.

Activity

Explain to the youth that in this lesson we are going to see exactly how much added sugar is in some popular beverages. In order to do this we need to understand how to read and get the information we need off of the Nutrition Facts label for each type of drink. Show young people the Nutrition Facts Label handout by projecting the image on the board or printing it out. Point out a few significant statistics from the label (such as serving size, number of servings per container, total carbohydrate and sugars).

Tips to teach:

• One teaspoon of sugar has 16 calories.
• One teaspoon of sugar weighs 4 grams.

1. Ask for volunteers to demonstrate for the large group or divide young people into small groups. The youth will figure out how many teaspoons of added sugar are in some popular drinks. Pass out an empty beverage container, granulated sugar, measuring teaspoon and funnel (or sugar cubes) to the volunteers or small groups.
2. Have the youth calculate the added sugars by reading the information on the label.
   • Multiply the number of servings in the container by the number of grams per serving.
   • Divide that number by four to get the number of teaspoons of sugar per beverage. Young people may use calculators if they wish.
   • Use the funnel to carefully pour the granulated sugar into the empty bottle. Secure bottle top and pass around to emphasize the look, feel and weight of the amount of sugar dissolved in the typical soft drink.
3. Ask young people to share their findings with the class. You can see that you can get a lot of added sugar just from drinking popular beverages!
   • How many teaspoons of added sugar do you think might be OK in a healthy daily food plan? Ask them to guess a number, just for fun. The answer is about 3 teaspoons each day.
   • How does that compare with the number you might usually have each day, especially if you are having a beverage with high amounts of added sugar? For most young people it will be a lot less than what they are having each day.
4. Explain to the young people that our bodies need plenty of fluids, including water, every day but we need to find ways to make sure we’re not getting too much added sugar in our daily food plan. Ask the youth what options they might choose to drink instead of sugary drinks to stay hydrated and keep their bodies healthy? Wait for young people to answer but be sure they understand these items:
   • Remind young people that water is the best choice to drink throughout the day for thirst and staying hydrated. Water gets the job done. It quenches your thirst, keeps your skin healthy and glowing, and won’t cause tooth decay, chronic (long-lasting) diseases or gaining high amounts of weight.
   • Milk or a milk substitute is a healthful choice with meals and snacks because it’s full of nutrients your body needs.
   • 100% fruit juice doesn’t have any added sugars and can be healthful if you drink small amounts, no more than 4 to 6 ounces each day. (100% fruit juice doesn’t have all of the fiber and nutrients as whole fruit so it’s best to get most of your fruit servings by eating whole fruits instead).
   • What about diet pop and other diet drinks? Although they have no added sugars, they don’t have any nutrients that are good for our body either, so it is best to avoid filling up on diet drinks that do nothing to keep us healthy.

Conclusion

Challenge the youth to read the nutrition label of the next sweetened beverage they want to drink. How many calories and grams of sugar are in it? Remember how the white granulated sugar looks when it’s measured out, teaspoon by teaspoon. See if you can think of a more healthful option to quench your thirst!

Continuing the Conversation

Hand out the Healthy Families Newsletter in English or Spanish, so that families can talk about alternatives to sugary drinks from their pantries at home.

Additional Instructor Resources

• CDC Healthy Weight Information
• Sugary drinks: What every kid needs to know
• There Are Sneaky Sugars! – (Russian) – (Somali) – (Spanish)
• What Kind of Sugar is in Your Food? – (Russian) – (Somali) – (Spanish)
• Check the Nutrition Facts Label! – (Russian) – (Somali) – (Spanish)
• Reading the Food Label video