Center for Young Women’s Healthwww.youngwomenshealth.org

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished. When you eat well, you are taking good care of your body.

•Aimingforregularmeals(usually3mealsperdayin themorning,afternoon,andevening)andhealthy snacks(whenyouarehungryorneedextraenergy) •Eatingfoodsfromallofthefoodgroups(grains, fruits,vegetables,proteins,anddairy)eachdayto meetyournutritionalneeds •Balancingnutrient-richfoodswithsmallamountsof other foods, such as sweets or fast foods •Eatingwhenhungryandstoppingwhenfull

Healthy eating is a great way to: •Haveenergy all day long •Getthevitaminsandmineralsyourbodyneeds •Staystrongforsportsorotheractivities •Reachyourmaximumheight(if you are still growing) •Maintainahealthyweight •Preventunhealthyeatinghabits,such as skipping mealsandfeelingoverlyhungryatthenextmeal

Tips for Healthy Eating

1. Don’t skip meals - plan meals and snacks ahead of time. •Believeitornot,eating3mealswithhealthysnacks inbetweenisthebestwaytomaintainyourenergy andahealthyweight.Youaremorelikelytochoose foodsthatarenotashealthywhenyouskipmeals andareoverlyhungry. •Eatbreakfast.Skippingbreakfastcanleadtoover- eating later in the day. •Eatingawayfromhome?Don’tleaveyourself stranded—take foods with you or know where you cangotobuysomethinghealthyandsatisfying.

2. Learn about simple, healthy ways to prepare foods. •Tryhealthierwaystocookfoodssuchasgrilling, stir-

frying,microwaving,baking,andboilinginsteadof deep frying. •Tryfreshor dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavoryourfoodinsteadofaddinglesshealthy toppingssuchasbutter,margarine,orgravy. •Trimthe skin and fat off of yourmeat—you’llstillget plentyofflavorandit’smorenutritious.

3.Sugar - avoid getting too much. •Sugarydrinks areabigsourceofemptyenergy. Thismeansthattheycontainalotofenergy (in the form of calories)thatyourbodymaynotneed,and theydon’tcontainalotofnutrients(vitamins, minerals,protein,orevenfiber.)Trydietsodas, sugar-freedrinkmixes,water,andflavored watersinsteadofregulardrinksorjuice.Even “natural” unsweetened juices contain a lot of energy youmaynotneed.Don’tgooverboard—ifyouare goingtodrinkregularsodaorjuice,trytolimitthe amountyoudrinkto4-8ounces,onetimeperday. •Lots of sugar is also found in foods such as cakes, cookies, and candies. Whole grain or wheat desserts maycontainlesssugar.It’sokaytoenjoythesefoods onceinawhileaslongastheydon’treplace healthier foods.

4.Solid fat - avoid getting too much •Foodswithsolidfatssuchasbutter,cream, hydrogenated oils, or partially hydrogenated oils containsaturatedandpossiblytransfats.Thiscan beabigsourceofemptyenergy,withoutmany nutrients.Tryleanproteinssuchasbeans,fish,and poultry,orhearthealthyoilssuchasoliveorcanola oil instead. •Aswithsugar,solidfatscanbefoundindesserts too.Choosingdessertsmadewithfruitpureesor oliveoilinsteadofbutterandcreamcanbehealthier options;however,itisokaytoenjoythesefoodsonce inawhile,aslongastheydon’treplacehealthier foods.

Healthy Eating: A Guide for Teens

5. Be mindful when eating. •Slowdownwhen you eat. Trytorelaxandpace yourselfsothatyourmealslastatleast20minutes, sinceittakes20minutesforyoutofeelfull. •Listentoyour body.Eatingwhenyouarehungry and stopping when you are full will help your body balanceitsenergyneedsandstaycomfortable.Ask yourself—amIeatingbecauseI’mhungry?OramI stressed,angry,sad,orbored? •Trynaturallyfiber rich foods, such as whole grains, vegetables,andfruitssoyoufeelcomfortablyfull.

6. Avoid “diet thinking.” •Therearenogood foodsorbadfoods.Allfoodscan bepartofahealthydiet,wheneateninmoderation. •Youdonotneed to buy low carb,fat-free,ordiet foods(unlesstoldspecificallybyyourmedical providertodoso).Thesefoodsarenotnecessarily lowerincalories—theyusuallyhavelotsofother added ingredients to replace the carbs or fat. •YOUaremoreimportantthan your weight or body size—believeit!Yourhealthandhappinesscanbe hurtbydrasticweightlossplans.Ifyouhavenot yetreachedyouradultheight,toomuchweightloss couldinterferewithyourgrowth.Insteadoftrying extremeapproaches,focusonmakingsmalllifestyle changesthatyoucanstickwithforlife.This approachwillleaveyoufeelinghealtheirandhappier in the long run.

Remember:Ifyoufeelyouareoverweightandwanttomakesomechangesinyourfoodintake,it’sagoodideatocontactyourhealthcareprovider.Youmayalsowanttoaskyourhealthcareproviderfor a referral to see a dietitian (a person who has studied nutrition and knows all about food and healthy ways to lose weight).Learningaboutnutritioncanhelpyoumakehealthierchoices,butitisimportanttothinkoffoodasjustoneimportantpartofyourlife.

Written by the Center for Young Women’s Health Staff ©2014

Center for Young Women’s Healthwww.youngwomenshealth.org

Backpacksnackscanhelpfuelyourbodywhileyouareonthego.Ifyouhaveplentyofhealthysnackspackedinyourbackpack (or other bag of choice),youwillhavesomenutritioussnackstomunchonwhenyougethungry.Ifyouhavebackbacksnackswithyou,youwon’thavetograbfoodfromavendingmachineorfastfoodrestaurantthatmaynotbeashealthyforyou.Backpacksnacksarealsocalled“portablefoods”becausetheyareveryeasytotakewithyouandusuallydonotneedtobekeptcold.Youcancreatebackpacksnacksusingfoodsinallofthefoodgroups.Allofourbackpacksnackideasarehealthierthanmostofthefoodsyouwillfindinavendingmachine,oratfastfoodplaces.Togetthemostoutofyoursnacks,stickwithfreshfruitsandveggies,wholegrains,lowfat/nonfatdairy,andleanorplant-basedprotein.

Here are some ideas for healthy snacking:

Backpack Snacks: A Guide for Teens

*Foods such as yogurt, cheese, and milk need to be kept cold and should be carried in a bag that is made to keep food cold, or with a freezer pack.

Dairy and Dairy Substitutes

Benefits: Buildstrongbones

Examples: *yogurt, *soy yogurt, *string cheese, *milk,*soymilk,*almondmilk,pudding

Grains

Benefits: Provideenergyformusclesandbrain

Examples: high-fibercereal,granolabars,pretzels,popcorn,bagel,animalcrackers,grahamcrackers,bakedchips,chexmix®

Fats

Benefits: Keep you full

Examples: nuts, peanut butter, sunflower seeds, guacamole

Protein

Benefits: Buildsmuscle

Examples: soynuts,tuna,edamame,hummus,hard boiled eggs

Fruits

Benefits: Providevitaminsandmineralsforhealthyskin,hair,nailsandimmunesystem

Examples: apples, bananas, grapes, oranges, raisins, berries, pears, dried fruit, light fruit cups

Vegetables

Benefits: Providevitaminsandmineralsforhealthyskin,hair,nailsandimmunesystem

Examples: carrotsticks,celerysticks,vegetablejuice,cherrytomatoes,cutupbroccoli,peppers,or cauliflower

Written by the Center for Young Women’s Health Staff ©2014

Center for Young Women’s Healthwww.youngwomenshealth.org

Remember-Calciumisamineralthatgivesstrengthtoyourbones.-It’simportanttogetenoughcalciumduringyourteenyearssoyou’llhavestrongbonesnowandwhenyou’re older.-Youmayneedacalciumsuppplementifyoudon’tgetenoughcalciuminyourdiet.

Youhaveprobablyseenthe“milkmustache”onsomeofyourfavoritestars,butareyousportingyourown?Unfortunately,mostteengirlsdonotgetenoughcalciumintheir diets.

What is calcium? Why do I need to be concerned about it now? Calciumisamineralthatgivesstrengthtoyourbones.Itisalsonecessaryformanyofyourbody’sfunctions,suchasbloodclottingandnerveandmusclefunction.Duringthe teenage years (particularly ages 11-15), your bones aredevelopingquicklyandstoringcalciumsothatyourskeleton will be strong later in life. Nearly half of all bone isformedduringtheseyears.Itisimportantthatyougetplentyofcalciuminyourdietbecauseifyourbodydoesnotgetthecalciumitneeds,ittakescalciumfromtheonlysourcethatithas:yourbones.Thiscanleadtobrittlebones later in life and broken bones or stress fractures atanytime.

What is osteoporosis? Osteoporosisisabonediseasethatdevelopsslowlyandisusuallycausedbyacombinationofgenetics,andtoolittlecalciuminthediet.Osteoporosisisadiseaseinwhichbonesbecomefragileandmorelikelytobreak.Osteoporosiscanalsoleadtoshortenedheightbecauseofcollapsing spinal bones and can cause a hunched back.

How do I know if I’m at risk?Severalfactors can put a young person at risk for developingosteoporosis.They include: •Being white •Beingfemale •Havingirregularperiods •Doinglittleornoexercise

Calcium and Teens: How to Prevent Osteoporosis •Notgettingenoughcalciuminyourdiet •Beingbelowanormalweight •Havingafamilyhistoryofosteoporosis •Smoking •Drinkinglargeamountsofalcohol

Osteoporosiscanbeprevented.Therearesomeriskfactors that you cannot change (like your race and the fact that you are female),buttherearesomeyoucan!Eatahealthydiet,getsomeexercise,anddon’tsmoke!

How much calcium do I need?Children and teenagersbetweentheagesof9and18shouldaimfor1,300milligramsperday,whichisabout4servingsofhigh-calciumfoodordrinks.Each8-ounceglassofmilk (whether skim, 1%, 2%, or whole) and each cup of yogurthasabout300milligramsofcalcium.Adults19to50yearsofageshouldaimfor1,000milligramsperday.

How do I know how much calcium is in the foods I eat? Forfoodsthathaveanutritionfacts label,therewillalsobea%DailyValue (DV).Tofigureouthowmanymilligrams ofcalciumafoodhas,takethe%DV, drop the % sign, and add a zero. Can you use the label on the left to find out howmuchcalciumisinonecupofskim milk?30%meansthereisabout300mg ofcalciumperserving.Thechartbelow showshowmuchcalciumisinsome calcium-richfoodsfromdifferentfood groups.

What foods contain calcium? Youprobablyknowthatdairyfoodssuchasmilkandcheesearegoodsourcesofcalcium,butdoyouknowthattofuandbeanscontaincalcium,too?Evenifyoudon’tdrinkmilkoreatcheese,youcangetthecalciumyouneedfromotherfoods.Seethelistofhigh-calciumfoodsattheendofthis guide.

What if I’m lactose intolerant?Ifyouarelactoseintolerantandcan’tdrinkmilk,thereareplentyofotherwaystogetyourcalcium.Theseincludefortifiedsoymilk,fortifiedjuice,almondmilk,orlactose-freemilk(the lactase enzyme that you are missing has been added into the milk).Youmayalsotakelactaseenzymetabletsbeforeeatingdairyproductstohelpdigestthelactosesugarinthemilk.Somepeoplewhoarelactoseintolerantcantoleratehavingsmallamountsofmilkorother dairy products.

How can I get more calcium in my diet? Breakfast •Haveabowlofcerealwithmilk. •Usemilkinsteadofwaterwhenmakingoatmeal. •Drinkcalcium-fortifiedorangejuice. •Makeahealthybreakfastshakewithacupofmilkor yogurt and a handful of frozen fruit. •Add cheesetoyourbagel.Mostcheeses,exceptfor creamcheese,arehighincalcium. Lunch •Choosemilkinsteadofsodaatschool.Ifyoudon’t likeplainmilk,trychocolateorstrawberrymilk. •Pack a yogurt with your lunch. •Addcheese to your sandwich.

Snacks •Ifyou like coffee-flavoreddrinks,tryamilk-richlatte (decaf is best). •Lookforcerealbars or energy bars that contain calcium.Checkthelabeltoseeifcalciumislisted. •Makehotcocoawithmilkinsteadofwater. •Eatbroccolidippedinaveggiedipmadewith plain yogurt. •Snackoncheesesticksoralmonds. •Haveagreekyogurt(it’spackedwithprotein)asan after-schoolsnack.

Dinner •Havemacaroniandcheesemadewithmilk, orchowder-stylesoups. •Preparecanned tomatosoupwithmilkinstead of water. •Addtofutostirfries •Includemorebeans(legumes)inyourmeals. •Makelasagna or other pasta dishes with ricotta cheese. •Eatthin-crustpizzawithvegetables.

•Havepuddingmadewithmilkorfrozenyogurt for dessert.

What if I just can’t get enough calcium in my diet?Itisbesttotrytomeetyourcalciumneedsbyhavingcalcium-richfoodsanddrinks,butsometeensfinditdifficulttofitin4servingsofhigh-calciumfoodsdaily.Ifyoudon’tlikedairyfoodsorcalciumfortifiedjuiceorsoymilk,youmayneedacalciumsupplement.Calciumcitrate (for example, Citracal®)andcalciumcarbonate(for example, Viactiv® or a generic chewable) are good choices. Whenchoosingasupplement,keepthefollowingtipsinmind: •Mostcalcium supplementshavebetween200and 500milligramsofcalcium.Remember,yourgoalis 1,300milligramsofperday. •Ifyouhavetotakemorethan one supplementper day,itisbesttotakethematdifferenttimesofthe daybecauseyourbodycanonlyabsorbabout500 milligramsofcalciumatatime. •Don’tcountongetting all of yourcalciumfromyour multivitamin.Mostbasicmultivitamin/mineral tabletshaveverylittlecalciuminthem. •Lookforacalciumsupplement thathasvitaminD added.VitaminDhelpsyourbodyabsorbcalcium. •Avoid“oystershell”or“naturalsource”calcium supplements.Thesemayhaveleadoraluminumin themandarenotrecommended.

Written by the Center for Young Women’s Health Staff ©2014

Food Serving Mg of Calcium

Dairy FoodsYogurt,low-fat(whole) 1cup 338-448Ricottacheese,part-skim ½cup 335Milk(skim) 1 cup 229 Fortifiedsoyandricemilks 1cup 301Milk(1%) 1cup 305Milk(whole) 1 cup 276 Ricottacheese,whole ½cup 255Swisscheese 1ounce 224Mozzarellacheese,partskim 1ounce 222Cheddarcheese 1ounce 204Muenstercheese 1ounce 203Americancheese 1ounce 296Frozenyogurt ½cup 103Icecream ½cup 84Pudding 4ounces 55

Protein Foods Canned sardines (with bones) 3ounces 325Soybeans,cooked 1cup 261Cannedsalmon(with bones) 3ounces 212NasoyaTofuPlus®,firm 3ounces 201Kidneybeans,canned 1/2cup 44Whitebeans,cooked 1/2cup 80Crab,canned 3ounces 90Clams,cannedanddrained 3ounces 55Almonds 1oz(24nuts)76Sesameseed 1tablespoon88

Vegetables Collardgreens,cooked ½cup 134Spinach,cooked ½cup 122Kale,cooked ½cup 47Broccoli,cooked ½cup 31

Fruits Calcium-fortifiedorangejuice 1cup 349Rhubarb,cooked ½cup 174Driedfigs 1/3cup 72Orange 1 66

Cereals TotalRaisinBran®Cereal 1/2cup 500CreamofWheat®Cereal 1cup 303Basic4®Cereal 1cup 250Kix®Cereal 1¼cup 171Luna®Bar 1bar 425

U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26.

Center for Young Women’s Healthwww.youngwomenshealth.org

YoumayknowthatvitaminDisimportantforyou,butdoyoualsoknowthatyoucangetvitaminDfromthesun?ReadontodiscovermoreaboutthissunshinevitaminandlearnhowyoucangetthevitaminDyourbodyneedstostay healthy.

What is vitamin D?VitaminDis a vitaminthathelpsyourbodyabsorbcalcium.Calciumisamineralthatgivesstrengthtoyourbonesandteeth,andhelpsyournervesandmusclesfunctionproperly.VitaminDalsohelpsyourimmunesystemfunctioneffectively,andreducesinflammation.

Why is vitamin D important?Theteenage yearsarethemostimportantforbonegrowthanddevelopment.Ifyoudon’tgetenoughvitaminDduringyourteenageyears,youmaybeatriskforosteoperosiswhenyougetolder.Osteoporosisisthedevelopmentofweakbonesthat,overtime,canbreakeasily.

How much vitamin D do I need?Bothchildrenandadolescentsshouldgetatleast600IU(InternationalUnits),ofvitaminDeachday.Supplementsshouldbetakenwithfoodtoimproveabsorption.

Where can I get vitamin D?VitaminDisactuallyahormonethatismadebytheskinwhenitisexposedtosunshine.However,sunscreenblocksyourskin’sabilitytomakevitaminD.Giventheriskforskincancerwithsunexposure,usingsunscreenandgettingvitaminDthroughyourdietortakingavitaminDsupplementisadvised.

ThebestfoodsourcesofvitaminDarefishrichinnaturaloilssuchassalmon,tuna,andmackerel,andproductsfortifiedwithvitaminDsuchasmilk,orangejuice,andsomeyogurts.Althoughit’sgreattogetvitaminsandmineralsfromfood,takingavitaminisanotherwaytogettherightamount.Ifyoudodecidetotakeamultivitaminsupplement,checkthelabelonthebottleandmakesureoneservingprovidesatleast600IUofvitaminD.

Can I get too much vitamin D?Youcan’tgettoomuchvitaminDfromthesunorfromeatingcertainfood.However,takingtoomuchvitaminDasasupplementcanbeharmful.ResearchstudieshaveshownthatthemaximumamountofvitaminDateenshouldgetis4000IUperday,andtheminimumis600IUperday.Moreisnotalwaysbetter!TakingtoomuchvitaminDcanresultinkidneystones.

Is vitamin D deficiency a concern for adolescents?Yes.AresearchstudydoneatBostonChildren’sHospitalshowsthat1in5teenageboysand1in4teenagegirlshavelowvitaminDlevelsintheirblood.

Am I at risk for Vitamin D deficiency?ManypeopleareatriskforvitaminDdeficiency.TalktoyourhealthcareprovidertoseeifyoushouldhaveavitaminDtest.

Below is a table that lists some healthy foods which contain vitamin D:

Vitamin D: A Guide for Teens

Written by the Center for Young Women’s Health Staff ©2014

Food Serving IUs Vitamin D FortifiedMilk 1cup 98FortifiedSoyMilk 1cup 104FortifiedOrangeJuice 1cup 142Salmon (cooked) 3.5ounces 522Tuna (canned) 3ounces 68Shrimp(canned) 3ounces 152Egg(whole) 1egg 41Kellogs®low-fatgranolaw.raisins2/3cup 60RaisinBranCereal® ¾cup 60TotalCereal® 1cup 133KixCereal® 1cup 32Quaker®instantoatmeal 1packet 154forwomen

Bone Health Basics

DIRECTIONS FOR FACILITATOR:Beforeplayingthegamesincludedattheendofthismodule,readthefollowingsentencesaloudtothegroup.Youcanalsomakethisintoagamebysimplysaying“BLANK”whenyoucometotheboldedword(or words),andseeifsomeoneinthegroupcan guess the word (relating to bone health)thatcompletesthesentence.

1.Calciumisamineralthatgivesstrength to your bones and teeth.

2. Your body storescalciumduringyourteen years so your skeleton will be stronger when you are older.

3.Ifyourbodydoesn’tgetenoughof thecalciumitneeds,ittakesitfrom your bones.

4.Yourboneswillbecomeweakifthe calciuminsideofthemgetsusedup.

5.Osteoporosisisabone disease that developsslowlyandisusually causedbyacombinationofgenetics, lackofcalciumandvitaminDinthe diet,lowweight,lowestrogenlevels, and other factors.

6. Osteoporosis causes your bones to be weakandmorelikelytobreak.Itcan also lead to “shrinking” or shortened height and a hunched back when you get older.

7.Eatingfoodsnaturallyhighincalcium (such as dairy products) will help your bodygetthecalciumitneeds.

8.Eatingfoods“fortified”withcalcium such as orange juice with added calciumandcertaincereals,aregood sourcesofcalcium.

9. Weight-bearingexercise,suchas walking, running, dancing, and weight liftingcanimprovebonestrength.

10.Yourbonesreachtheirpeakmass around age 30, after which bone densityormassstartstodecrease.

11. Vitamin D increasescalciumabsorption. Itisfoundinvitamins,fortifieddairy products, egg yolk, and fish.

AGES12–18Thisactivityworksbestwithagroupofupto 12 participants (2 teams, each with 3-6 participants).

ESTIMATED TIME15-20minutes

MATERIALS NEEDEDDon’t Say Itgamecards,scorecards,timer,or clock with a second hand

PREPARATIONCopy and cut out the Don’t Say Itgamecardsandscorecardsforeachteam.(Optional: Game cards can be laminated if you plan on re-using the game.)

VARIATIONThisactivitycanbeadaptedforlargergroupsbydividingtheparticipantsintomorethantwoteams,oryoumayconsiderplaying less rounds.

DIRECTIONS FOR FACILITATOR1.Dividethegroupintotwoteams(A and B) bycountingoff-“1,2,1,2,…”

Dont Say It !

2.ShuffletheDon’t Say Itgamecardsthe placethemfacedowninapile.

3.Explain the following rules to all participants:

• Theobjectofthisgameistoguessthe wordatthetopofthegamecardwithout using the forbidden Don’t Say It words as clues. (See sample.)TeamAwillplay againstTeamB.Whicheverteamhas morepointsattheendofthegamewins.

• TeamAwillplacethepileofDon’t Say It gamecardsfacedowninfrontofone of the participants in the group. He or shewillbethecluegiverandtheother teammemberswillbetheguessers.

• OneparticipantfromTeamBwillbe seatednexttothecluegiverfrom TeamAtomakesurethattheforbidden words are not used as clues.

• Thecluegiverwillturnoverthefirstcard fromthepileanddescribetheword locatedatthetopofthecardtohis/her teammateswithoutusingtheforbidden Don’t Say It words.

GOALParticipantswillgainanunderstandingofthemanydifferentfactorsthatinfluencebonehealththroughaninteractivegameusingwordassociation.

Afterhe/sheisdone,aparticipant shouldstartthetimerandgiveTeamA oneminutetoguesstheword. • OnceTeamAguessesthecorrectanswer, haveaparticipantnoteitonthescore sheet.Ifnoonecancomeupwiththe correctanswer,moveontothenextgame card without adding a point for that round.

• TeamAshouldcontinueuntiltheyhave played9cards.Theyshouldaddup their points on their score card.

• RepeatforTeamBusingthe9remaining gamecards.Whentheyarefinished, lookatthescorecardsfromeachteam todeterminewhowon.

Sample

ThecluegiverturnsoverthefirstcardandseesOsteoporosis.

Aparticipantstartsthetimer.

Clue giver: “Thisisadisease”

Guesser:“Cancer?”

Clue giver:“Itmakesbonesbreakeasily”

Guesser:“Osteoporosis?”

Clue Giver:“Correct!”

Aparticipantgivestheteamonepointforthe correct answer.

Don’t S a y:

CAST

WEAK

ELDERLY

X-RAY

Osteoporosis

Don’t S a y:

CAST

WEAK

ELDERLY

X-RAY

Osteoporosis

Don’t S a y:

SKELETON

CALCIUM

WHITE

BREAK

B one

Don’t S a y:

VEGETARIAN

SOY

WHITE

FIRM

Tofu

Don’t S a y:

DOUBLE DUTCH

ROPE

SWING

RHYMING

J ump R ope

Don’t S a y:

WHEEL

CHEDDAR

SWISS

MOUSE

C hees e

Don’t S a y:

WHITE

DRINK

CALCIUM

COW

Milk

Don’t S a y:

HIP HOP

BALLET

MUSIC

PROM

Dancing

Don’t S a y:

KICK

BALL

GOAL

FIELD

S occer

Don’t S a y:

FISH

SMALL

CAN

SMELL

S a rdines

Don’t S a y:

HOSPITAL

DOCTOR

BONES

RADIATION

X-ra y

Don’t S a y:

SPOON

DAIRY

DANNON©

FRUIT

Y ogurt

Don’t S a y:

MARATHON

SNEAKERS

TRACK

SPORT

R unning

Don’t S a y:

GYM

BENCH PRESS

REPS

MUSCLES

Weight Lifting

Don’t S a y:

VENUS & SERENA WILLIAMS

NET

COURT

RAQUET

Tennis

Don’t S a y:

BEACH

SUNSHINE

SEASON

VACATION

S ummer

Don’t S a y:

MILK

NUTRIENT

BONES

HEALTH

C a lcium

Don’t S a y:

CALCIUM

FORTIFIED

FRUIT

FLORIDA

O range J uice

Don’t S a y:

NUTS

CANDY BAR

SHAPE

BROWN

Almonds

AGES12-18Thisgameworksbestwithagroupof6ormore

ESTIMATED TIME15-20minutes

MATERIALS NEEDEDCloth bag, basket, or other container that youcan’tseethrough,Sketch It/Remember Wheregamecards,paperandmarkers(or chalkboard and chalk), watch or clock with a second hand

PREPARATIONCopy and cut out the Sketch It/Remember Wheregamecardsandanswerkey.(Optional: Game cards can be laminated if you plan on re-using the game.)ReviewVitaminDandCalciumhandoutswiththegrouppriortothegametofamiliarizethemwiththevariousfactorsthatarerelatedtobone health.

DIRECTIONS FOR FACILITATOR1.Dividethegroupinto2teamsby counting1,2,1,2,…Thentossa coin (or suggest another quick activity) todeterminewhichteamwillgofirst.

Sketch It!

2.Aparticipantfromthefirstteamshould pullacard,followedbyaparticipantfrom thesecondteam.

3.Thedesignated“artist”onthefirstteam will draw a picture that represents the word/imageonthegamecardwithout usingwordsornumbers.Theartistmay drawapicturesimilartotheoneonthe gamecard,orhe/shecandrawsomething else that represents the word on the card. Thatartists’teammateswillthenhave60 seconds to guess the word.

4.Onepointwillbeawardediftheartists’ teamisabletocorrectlyidentifytheword within60seconds.Ifnoonehasguessed the word, no points are awarded.

5.Theartists’teamwillalsobeawarded anextrapointifatleastoneofthe memberscantellthegroupwhythe word helps to strengthen bones, orwhyitdoesn’t.

6.Repeatwiththesecondteam.

7.Thefirstteamtoreach10pointswins.

GOALParticipantswillgainbasicknowledgeoftheassociationbetweencertaintypesoffoods,activities,andotherfactorsthatinfluencebonehealththroughfree-styledrawing.

DISCuSSIONEncourageparticipantstodiscussthebenefitsofgettingtherecommendeddailyallowanceforcalcium.ReviewtheAnswerKey,whichtalksabouttheactivities,foods,anddrinksthatpromotebonehealth,andthose that do not.

Remember Where

AGES12-18Thisgameworksbestwith2ormoreplayers

ESTIMATED TIME15-20minutes,longerforlargergroups

MATERIALS NEEDEDSketch It/Remember Wheregamecards

PREPARATIONCopy and cut out the Sketch It/Remember Wheregamecardsandanswerkey.SinceRemember Whereisamatchinggame,youwillneedtomaketwocopiesofeachgamecard.(Optional: Game cards can be laminated if you plan on re-using the game.) Ifplayingwithmorethanonegroup,copyaset of cards for each group.

VARIATIONToadapttoalargergroup,divideparticipants, and copy a set of cards foreachteam.

DIRECTIONS FOR FACILITATOR1.Splitthegroupupinto3or4teams.

2.GiveeachteamasetofRemember Wheregamecardsandhavethemplace themfacedownonatableorfloor.

3.Explainthefollowingdirectionsto allparticipants: Player1shouldstartbyflippingovertwo cards.Ifthereisamatch,Player1will pickthemup,andthenhe/shemusttell therestofthegrouphowtheimageon the card relates to bone health. (If the player is unable to do this, the other participants can help.) Player1shouldthentakeanotherturn andflipover2morecards.Ifthereisno match,thecardsshouldbeplacedface downinthesamespot.Thenthenext playershouldtakeaturn.Players continue taking turns until all possible matchesarefound.

4.Attheendofthegame,thepersonwith themostmatcheswins.

DISCuSSIONReviewallofthegamecards,andreviewtheAnswerKey,whichtalksabouttheactivities,foods,anddrinksthatpromotebonehealth,and those that do not.

GOALParticipantswillgainanunderstandingofthemanyfactorsthatinfluencebonehealththroughthismemoryandwordassociationgame.(The key to this game is remembering the pictures as well as the placement of each card.)

WEIGHT LIFTINGAllweightbearingactivitiesincreasebonedensity.

TENNISAllweightbearingactivitiesincreasebonedensity.

DANCINGAllweightbearingactivitiesincreasebonedensity.

SOCCERAllweightbearingactivitiesincreasebonedensity.

RuNNINGAllweightbearingactivitiesincreasebonedensity.

BASkETBALLAllweightbearingactivitiesincreasebonedensity.

VIDEO GAMESPlayingvideogamesisnotaweightbearingactivity,soitdoesnotincreasebonedensity.Doingaweightbearingactivityinsteadofplayingvideogameswouldpromotebonehealth.

REMOTE CONTROLWatchingTVisnotaweightbearingactivity,soitdoesnotincreasebonedensity.DoingaweightbearingactivityinsteadofwatchingTVwouldpromotebonehealth.

SuNLIGHTExposuretosunlightallowsthebodytomakevitaminD,whichhelpstoincreaseabsorptionanduseofcalcium.

Sketch It & Remember WhereAnswer Key

uNDER 30/OVER 30Wemakethemostboneduringourteenyears,sobonedensityincreasesuntiltheageof30.After30,bonedensitybeginstodecrease.

SuMMER/WINTERInthesummer,yourbodymaybeabletomaketheVitaminDitneedsfromthesun.Becausesunexposureincreasesyourriskforgettingskincancer,manyexpertsrecommendgettingvitaminDfromfoodandvitaminsinsteadofthesun.

SARDINESSardinesareagoodsourceofdietarycalcium,which can either be used by the body or stored inbones.Whendietarysourcesofcalciumareadequate,thebodywillnottakecalciumfrombones.

CHEESE/YOGuRT/MILkFoodsfromthedairygrouparegoodsourcesofdietarycalcium,whichiseitherusedbythebodyor stored in bones. When dietary sources of calciumareadequate,thebodywillnottakecalciumfrombones.

FORTIFIED ORANGE JuICEFortifiedfoodshavecalciumaddedtothem.Thecalciuminfortifiedorangejuiceiseitherusedbythe body or stored in bones. When dietary sources ofcalciumareadequate,thebodywillnottakecalciumfrombones.MuLTIVITAMINS

Manyfactors,suchasage,gender,familyhistory,diet,physicalactivity,andexposuretosunlight,canaffectbonehealth.Inthe“SketchIt”and“RememberWhere”games,participantsareaskedtoidentifyhowdifferentfactorsimpactbonehealth.Thisanswerkeyexplainshowthepicturesoneachcardrelatetobonehealth.

VitaminandmineralsupplementswhichincludecalciumandvitaminDwillimproveyourbonehealth.SupplementsareespeciallyhelpfulinthewintermonthswhensomepeoplearenotexposedtoenoughsunshinetomakesufficientamountsofvitaminD.

SODA/CAFFEINESodadoesnotcontainthecalciumorvitaminDneededforbonehealth.Drinkingmilkorcalciumcontainingbeveragesinsteadofsodawouldpromotebonehealth.

CIGARETTESResearchstudiessuggestthatsmokingcigarettesis related to decreased bone density and an increased risk for osteoporosis.

Vending Machine WisdomGOALParticipantswillgainknowledgeaboutvendingmachinesnackoptionsthatcontaincalcium.Thisactivityisdividedintotwosessions.ThefirstsessioninvolvesexplaininghowtocompletetheVendingMachineWisdomformasatake-homeassignment.Thesecondsessioninvolvesbringing the group back together to discuss their findings.

AGES12–18

ESTIMATED TIMESession 1:20-30minutes

Takehomeassignment:1to2hours

Session 2: 1 hour

MATERIALS NEEDEDVendingMachineWisdomform,pen/pencil

PREPARATIONCopy one Vending Machine Wisdomformfor each participant.

SESSION 1 DIRECTIONS FOR FACILITATOR:1.Explaintothegroupthatthepurposeof this session is to prepare for the take homeassignmentinwhichparticipants will do their research and fill out the Vending Machine Wisdomform.The participantswillusetheformtoevaluate vendingmachinesnackoptions.

2.PassoutaVending Machine Wisdom formtoeachparticipant.

3.Afteryou’vepassedouttheforms,be suretoremindparticipantstolookfor vendingmachinesinsafeareas,suchas schoolcafeteriasandcommunitycenters.

4.Explainhowtofillouteachcolumn. ColumnA:Where is the location of the vending machine?

IncolumnA,participants should write downthelocationofthevendingmachine thattheyareevaluating.Ifthereistime forparticipantstoevaluatemorethanone vendingmachine,theyshouldwriteone perrowincolumnA.

ColumnB:What types of snacks are offered?

IncolumnB,participants should write the category of the snacks that are offered. Examplesincludechips,candy,soda,etc.

ColumnC:How many snack choices are there?

Participants shouldcounthowmany different snack choices are offered in thevendingmachineandwritedownthat number.Remindthemnottocount duplicate snacks.

ColumnD:Do any snacks contain calcium?

Participants shouldguesshowmany snackstheythinkmightcontaincalcium andwritedownthatnumber.Forexample: cheeseandcrackersandyogurtcovered raisins would be good guesses, so the number2wouldbewrittendown.

ColumnE: List one snack that you think may contain calcium.

Participants shouldwritedownthename ofthesnackinthiscolumn.

ColumnF: Is this a healthy snack?

Inthiscolumn, participants should write either yes or no, based on whether or not they think the snack listed in columnEisahealthychoices.

4.Checkinwithparticipantstomakesure thattheyunderstandtheactivity.

5.Provideyourtelephonenumber(or e-mail address) so that participants can reach youincasetheyarehavingdifficultywith theassignment.

SESSION 2 DIRECTIONS FOR FACILITATOR:1.Encourageparticipantstosharetheir findingsfromtheVending Machine Wisdomformwithothermembersofthe group.Participantscansitinacircleand taketurnstalkingabouttheinformation they collected.

2.Payspecialattentiontotheanswersfrom “ColumnF-Isthisahealthysnack?”

Askthegroupthefollowingquestions:

• Whydoyou think this snack is a healthychoice?

• Whydoyou think this snack is an unhealthychoice?

• Whatwouldbeahealthieroption?

• Didyoufindany snacksinthevending machinethatyouthinkaregood sourcesofcalcium?

• Whatkind of healthy snack choices do you think should be added to vendingmachines?

• Doyouthinkcertain foods should be removedfromvendingmachines?Why?

A.

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Pleasefillouttheformbelowbyfindingvendingmachinesandansweringquestionsaboutthesnacksyousee.Followtheexam

pleinthefirstline.

Congratulationsonhelpingtomakecalciumcount!

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Program Evaluation

Topic: Date:

Presenters:

1. Didyoulikethepresentation? Yes No

Why?

2. Doyouthinkthepresenterswereprepared? Yes No

3. Doyouthinkthistopicwasvaluable? Yes No

Why,orwhynot?

4. Listtwoimportantpointsthatyourememberfromthepresentation.

1.

2.

5. Listonethingyouplantochange(or you will do differently) because of what you learned during the presentation.

6. Doyouhaveanysuggestionsforthespeaker(s)toimprovetheprogram?

Please help us to improve our presentations by giving us your comments. Thank you!