Appendix P_Family Activity Guides

Control Number: 0584-0524 | Expires 06/30/2016 | Appendix P

GET HEALTHY AS A FAM

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eggie Bingo
Summer Fruit & V

Want your kids to reach for a healthy snack? Work together as a
family to complete the bingo challenge, and watch your kids learn
healthy habits along the way! It’s simple: just check off the fruits
and vegetables as you try them over the summer.

Blackberries

Cucumbers

Pineapples

These
fruits & veggies
are in season and
are harvested
during the
summer.

Spinach

Melons

United States Department of Agriculture

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FAMILY ACTIVITY GU

Your Guide to Summer
Fruits and Vegetables
Keep your family healthy and happy by eating
summer fruits and vegetables at meals and snacks.

Strawberries

Zucchini

Bell Peppers

Cherries

Tomatoes

Plums

Peaches

Your Choice

Peas

Collard Greens

Nectarines

Beets

Avocados

Tomatillos

Blueberries

Apricots

Lettuce

Corn

Green Beans

Raspberries

Look inside for:
USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

• Ways to get kids asking for more fruits & veggies
• Money-saving tips for any budget
• A fun and motivating family challenge

Turn Your Kitchen Into a

Fruit & Veggie Paradise

Put fruits and vegetables on
display, like in a fruit bowl on the
counter. Keep less healthy snacks out of
sight, or better yet buy them less often.

Make fruits and vegetables easy for kids to reach
and eat. Cut them up and keep them in bags or
reusable plastic containers in the fridge.

Top 4 Ways to Eat More and Spend Less
Eating fruits and vegetables can save you money
if you make some smart buying choices.
1. Buy in season. Fruits and vegetables are usually
cheaper and taste better when they are in season.
This is the time of year when the fruit or vegetable
ripens and is picked. You can find seasonal
produce in the grocery store. Or, try visiting a
farmers market — your kids will love sampling
fruits and vegetables and meeting farmers. Go to
http://search.ams.usda.gov/farmersmarkets/
to find a farmers market near you.
2. Try frozen or canned. Frozen and canned
produce are just as nutritious as fresh, and often
cost less. Try frozen fruit in smoothies, or sauté
frozen vegetables before adding them to pasta
sauce. Look for vegetables that say, “no salt
added” or “low sodium.” Look for fruits canned
in 100% fruit juice or water.

Little nudges can make a big difference. You know that grocery stores keep last-minute
snacks in the checkout line, and restaurants offer samples to tempt you. You can use the
same ideas to get your kids to choose fruits and vegetables more often. Try these ways
to make your home a place where kids eat fruits and vegetables at meals and snacks.

Look on the back page to see
what’s ripe and ready in summer!

3. Use your benefits. Use Electronic Benefits
Transfer (EBT) to purchase fruits and vegetables,
as well as seeds for planting. Plant lettuce or
radish seeds for quick results.
4. Bring your kids to a summer meal site.
Your child can enjoy a healthy meal with friends
at a safe summer meal site. Many also offer fun
games, crafts, and activities. Kids and teens 18
years and under eat free. Call 1-866-3-HUNGRY
or 1-877-8-HAMBRE, or visit
http://www.fns.usda.gov/summerfoodrocks
to find a site near you.

Let them be produce pickers! Ask your kids which vegetables and fruits
they’d like to try. Ask them to help you make the shopping list. Use words
like fresh, juicy, tasty, sweet, and crisp to describe fruits and vegetables.

Do You Know That…?
…kids need fruits and vegetables for growing,
learning, being active, and staying healthy. But…
• Only 40% of kids ages 2-18 eat the
recommended amount of fruit.1
• Only 7% eat enough vegetables!1
…fruits and vegetables provide many important
nutrients including:
• Vitamin A
The MyPlate icon reminds
• Vitamin C
us to make half our plates
• Potassium
fruits and vegetables. Try to
• Folate (a B vitamin)
follow this advice to make
• Fiber
sure your family is eating
Find out more about the food groups at
enough. Also, fruits and veggies
http://www.choosemyplate.gov.
make great snacks! Find out
exactly how many cups of fruits
1. CDC. Vital Signs: Fruit and Vegetable Intake
Among Children – United States, 2003-2010.
and
vegetables everyone in your
March 2014. Available at:
http://www.cdc.gov/vitalsigns/
family needs each day by visiting
fruit-vegetables/?mobile=nocontent
https://www.supertracker.usda.gov/.

Control Number: 0584-0524 | Expires 06/30/2016 | Appendix P

GET HEALTHY AS A FAM

ILY!

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GAMES

Looking for ways to balance your calories, or just looking to get your
body moving and have fun? Turn off the screens and get your family
off the couch with these fun outdoor water games that kids will love!

Sponge Tag:

Played like the traditional game of tag.
The person who is “it” has a wet sponge
to chase other players. The first person
tagged with the sponge becomes the next
“it.” Soak the sponge in clean, cold water
after each round. Play this game on grass
to make sure everyone stays safe.

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United States Department of Agriculture

SPLASH INTO
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FAMILY ACTIVITY GU

Your Guide to Water Fun
This summer, you can quench your thirst
and keep your cool with water!

Water Limbo:

Use the stream of water from a hose
as a limbo stick. Play some party music
and start limbo-ing! Lower the water
after each round.
Jump Stream:

Run a stream of water from a hose a few
inches off the ground for your child to
jump over. Move it back and forth, higher
and lower to make it more challenging.
USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

Look inside for:
• Refreshing new ways to drink water
• Water games to play with the family
• Hidden sugars in popular drinks

Enjoy a Fun New Way To

Drink Water

Add a few fruits, vegetables, or herbs to water to
make it more interesting. Lemon, orange, or
cucumber slices are popular favorites. Some people call
this “spa water” because it looks fancy, but it is easy to do
at home. Just rinse and slice fruits or vegetables (about a
cup of fruit per 5 cups of water), add them to a pitcher of
water, and let the flavors sit for at least 30 minutes in the
fridge. They look pretty, too!
Try these flavor combinations:
• Strawberries and mint
• Watermelon, cucumber, and lime
• Pineapple and lemon
Choose water instead of
sugar-sweetened beverages.

Top 5 Reasons to Drink Water

1. It’s hot outside! Ice-cold water is extra
refreshing in the summer. Keep a pitcher
of cold water in your refrigerator and toss
ice cubes into your child’s water bottle.
2. Save money! Start drinking water at
home and ask for water when you eat out.
You’ll be amazed how much you save.
3. Water can help you keep a healthy
weight! Substituting water for 12 oz
sugar-sweetened soda will save about
126 calories. If you normally drink soda
every day, this small switch can make a
huge difference.

4. It’s better for your kid’s teeth!
Sugar-sweetened beverages are one of
the top sources of sugar in kids’ diets.
The sugars in these drinks are “food” for
bacteria that cause tooth decay (cavities).
5. Your kids are watching — be a
positive role model. What you drink is
as important as what you eat. Teach your
kids to choose water instead of sugarsweetened beverages and help them grow
up healthy. Bring a reusable water bottle
with you when you go out.

Balance
your day
Beverages such as regular sodas, sweetened iced-tea, energy drinks,
with food
and sports drinks contain a lot of added sugar, empty calories, and
and play!
little nutrition. To keep your body healthy, drink fewer sugar-sweetened
beverages and balance your calorie intake with physical activity.
Use the “Balance Your Beverage” chart to get an idea about how many minutes of activity
it would take your child to use up the added sugar calories from some popular drinks. You
may be surprised to see the results! For information, based on your child’s age, gender, and
weight, visit the MyPlate SuperTracker (https://www.supertracker.usda.gov/) for a free,
personalized nutrition and physical activity plan.

Balance Your Beverage
How long will it take a child to use up the empty calories in a sugar-sweetened drink?

If a 6-14 year-old
drinks…

A 12 oz can of
regular cola,
ginger ale,
root beer, or
other soda

They’re getting…

126 empty calories 220 empty calories 355 empty calories
from added sugars from added sugars from added sugar

20 oz of
lemonade

One liter
bottle (34 oz)
of regular
cola or
other soda

Time of walking
to burn off these
calories*
(for 6-11 year old)
= 10 minutes

Sneaky Sugars

Teach your kids that…

Don’t be fooled by slick advertising.
These drinks may sound healthy,
but they’re often packed with added
sugars and empty calories.

• …healthy eating also means
making smart drink choices.
• …sugary beverages like regular
soda are an occasional treat, not an
everyday drink.
• …fat-free or low-fat milk are great
choices for meals because they
have calcium and Vitamin D to help
kids build strong bones and teeth.

• Flavored Waters
• Fruit Drinks
• Energy Drinks
• Sports Drinks

The Truth About Sugary Drinks

1 hour

2 hours

3 hours

45 minutes

1 hour and
25 minutes

2 hours and
5 minutes

Time of walking
to burn off these
calories*
(for 12-14 year old)
= 10 minutes

*Estimates based on average weights of children 6-11 and 12-14 year-old age ranges. Those who weigh more than average will burn more
calories. Those who weigh less than average will burn fewer calories. Calculations based on walking speed of 3 miles per hour.
Source: Wang, Hsiao, Orleans, Gortmaker; 2013.

Control Number: 0584-0524 | Expires 06/30/2016 | Appendix P
United States Department of Agriculture

BE THE CHEF!

PREP TIME: 15 MINUTES

Berry Jams Party Bites
This healthy treat combines fruit, nuts, and whole grains to
make sure you have lots of energy to dance and play all day.
Servings: 6 | Serving Size: ½ muffin

INGREDIENTS

Eat smart. Exercise. Have fun!

3 whole grain English muffins
6 tablespoons peanut butter or
sunflower seed butter
1 cup fresh or frozen (and thawed)
strawberries, sliced
½ cup fresh or frozen (and thawed)
blueberries

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Your Guide to Moving
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FAMILY ACTIVITY GU

Turn up the music, turn off the television,
and get your family moving to a healthier beat.

DIRECTIONS
1. Using a fork, gently split English muffin in half.
2. Spread 1 tablespoon of peanut butter on each English muffin half.
3. Layer strawberries and blueberries on top of each English muffin half,
covering peanut butter.
4. Serve immediately or chill until served.

OPTIONS
• Instead of strawberries and blueberries, use bananas for a delicious twist.
• Allergic to nuts? Use sunflower seed butter in place of peanut butter.

NUTRITION INFORMATION
Amount per serving: 1/2 muffin; Calories: 177; Total Fat: 9 g;
Saturated Fat: 2 g; Sodium: 195 mg; Potassium: 225 mg;
Total Carbohydrate: 20 g; Dietary Fiber: 4 g; Sugars: 7 g; Protein: 7 g;
Vitamin A: 10 IU; Vitamin C: 17 mg; Vitamin D: 0 IU; Calcium: 100 mg; Iron: 1 mg.

Look inside for:
USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

• Smart ways to limit screen time
• Active indoor and outdoor games
• New dance moves for the whole family

Music and Movement
for the Whole Family

Turn off the Screens

Turn up the Music!

Outdoor Grooves
The sun is shining! Bring a portable music player or radio
outside, turn up the volume, and try these high-energy dance
moves and activities:
Y Dance Tag – Play a game of Freeze Tag, but instead of
remaining “frozen,” tagged players must do fun dance
moves until re-tagged.
Y Outdoor Fitness – Use everyday items such as jump
ropes, hula-hoops, playground equipment, stepping
stones, or stairs to create an obstacle course. Try it with
high-energy, heart-pumping music.
Y Glow Dance Party – Get some glow sticks or
flashlights and keep the party glowing — and going —
when the sun goes down.

Indoor Moves
Don’t let rainy days or heat waves turn your kids into couch potatoes!
Turn on the music and try these fun activities:
DIY (Do It Yourself) Music Videos – Take turns creating a dance. Gather
Y
some costumes and make a music video of your routine.
Stay Cool Dance Lessons – Let your kids teach you the latest dance
Y
moves in the privacy of your own home.
Balloon Dance Party – Have a dance party with a balloon, but don’t let it
Y
touch the ground.
Exergaming – Dance or sports video games that require the player to move
Y
can be a great way to get off the couch when you have to stay indoors.

CLASSIC DANCE MOVES TO TEACH YOUR KIDS
1. Start with left foot forward,
Moonwalk:
It’s surprisingly easy to do
this crowd-pleasing move.

right foot back.

2. Raise your right heel.
3. Slide your left foot back.
4. Switch feet.
5. Slide, repeat.

TIP: The sliding
foot is always flat!

Did You Know That…
…American children spend on
average 7½ hours of their spare
time each day in front of a screen?
This includes watching television,
playing video games, and using a
computer, tablet, or smartphone.

So, what’s the problem?
Kids are healthier when they move more and sit less. Remember, kids need at least
60 minutes a day of moderate to vigorous physical activity. Many commercials also
encourage kids to eat less healthy foods and to drink sugar-sweetened beverages. Just
watch a show with your child and you’ll see how often ads for foods and drinks are
shown — and they are not usually about fruits, veggies, or water!

What can parents do?
This summer, limit screen time to a maximum of 1-2 hours a day.
• Go slow. If your child plays a lot of video games or is a movie buff, you may want to
reduce the number of hours of screen time slowly over time.
• Stand your ground. Your child may be upset that you are trying to limit screen time.
Stay calm and let the angry mood pass, but stick to your decision.
• Read more. During the summer vacation, many kids fall behind in their reading. Go to
the library once a week to stock up on new books and set up a daily reading time.
• Make a list of screen-free activities. What other activities does your child like to
do? Make a list and put it up on the fridge.
• Be a good role model. Limit the amount of time you spend on your smartphone,
tablet, computer, and television.

Hammertime:
This aerobic move is all about the attitude.
1. Squat with your legs shoulder-width apart.

3. Move sideways with legs apart and feet
shuffling. Add shoulder raises for fun.

2. Jump and cross your legs so you can land
with your legs crossed, then jump back to
starting position.

4. Stop and do a body roll, starting at your
head, through the waist, hips, and knees.
TIP: Don’t stop moving!

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BE THE CHEF!

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PREP TIME: 15 MINUTES

Summer Vegetable Salsa
Cook with your kids, and they will learn about healthy eating. Plus, they can
practice math, measuring, and reading skills by following the recipe.

INGREDIENTS
medium zucchini
Roma tomatoes
jalapeño pepper (optional)
cloves garlic, minced
medium white onion
cup fresh cilantro or parsley, chopped
teaspoon salt
cup lime juice

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DIRECTIONS
1. Dice zucchini and Roma tomatoes into small pieces and put into a medium bowl.

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3. Add cilantro, salt, and lime juice to tomatoes and stir to combine well.
4. Chill in the refrigerator for at least 30 minutes before serving.

OPTIONS
• Grill the vegetables before cutting and adding them to the salsa.
• Instead of zucchini, you could use equal amounts of yellow squash or cucumber
in this recipe.
• Add watermelon, peaches, pineapple, or other fruit in place of the zucchini for a
fruity summer salsa.
• Serve alongside cut up veggies or whole-wheat pita chips, or on top of grilled
chicken or fish.

NUTRITION INFORMATION

USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

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Summer Mealss,

2. Carefully split jalapeño, remove and discard the seeds and inner membrane.
Mince jalapeño and garlic and add to zucchini and tomatoes. Dice onion into small
pieces. Add to tomatoes.

Amount per serving: ½ cup; Calories: 25; Total Fat: 0 g; Saturated Fat: 0 g;
Sodium: 198 mg; Potassium: 212 mg; Total Carbohydrate: 6 g; Dietary Fiber: 1 g;
Sugars: 3 g; Protein: 1 g; Vitamin A: 444 IU; Vitamin C: 18 mg; Vitamin D: 0 IU;
Calcium: 19 mg; Iron: 0 mg.

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Your Guide to a Summer
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Eat fruits and veggies
for meals and snacks.

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Control Number: 0584-0524 | Expires 06/30/2016 | Appendix P

Summer Friend

Servings: 6 | Serving Size: ½ cup
1
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Find out how to…
• Come together in creative new ways
• Cook together using kid-friendly recipes
• Move together and get active as a family

Come Together

Play Together

It’s always fun to come together with friends and family. Try these fresh ideas for
family get-togethers that inspire and motivate.

Kids need at least 60 minutes of moderate to vigorous physical activity every day.
That means their bodies need to be moving and their heart rate should be up.
When your kids have friends over, encourage them to get off the couch and get
active with these fun activities.

Rainbow Potluck
Invite friends and family over for a Rainbow Potluck and
ask each person to bring a fruit or vegetable dish of a
specific color. Your serving table will look gorgeous and
you’ll be teaching your kids an important lesson: vary your
fruits and vegetables.
Why? Eating fruits and veggies in a variety of colors —
red, orange, yellow, green, blue and purple, white, brown —
helps you get the nutrients you need for good health.

Young Artists Table
Set up a fruit bowl with different melons — honeydew, cantaloupe, watermelon — and a
few additional fruits, in the center of a table. Give kids paper and colored pencils to draw
colorful pictures. Then, enjoy a delicious fruit salad together.
Why? Explain to your kids that eating
fruit at snack time, meal times, or
any time helps them get the nutrition
they need to grow healthy and strong.
Cantaloupe is rich in Vitamin A so it
helps your eyes and skin stay healthy.
Most watermelon have red flesh but
there are orange- and yellow-fleshed
varieties, too. Some have seeds and
some are seedless.

Try-Day Friday
Having folks over on a Friday evening?
Serve one unfamiliar summer fruit or
vegetable for everyone to taste, such
as Asian Pears, dried black currants,
steamed green soybeans (edamame),
sliced daikon radish, guavas, or
anything else you can find!
Why? This is a fun way to encourage
kids to try new fruits and veggies.
Try-Days take place in many schools
around the U.S. to introduce kids to
new fruits and veggies.

Move more, sit less!

Water Balloon Toss
Fill balloons with water. Have pairs toss the balloon gently
back and forth, taking one step back with each toss. If you
don’t have balloons, try clean, wet sponges instead.
These games
aren’t just
for kids! Try
them out at
your next
summer
celebration!

Indoor Balloon Volleyball
This game is best for younger kids. Remove all breakable furniture from
the playing area. Make a net by tying a piece of yarn to two chairs and
putting them on opposite sides of the room. The teams have to keep the
balloon in the air and swat the balloon back and forth across the line.
If the balloon hits the ground, the other team gets a point. This game is
even more fun when played with two balloons at the same time.

Lip Sync Dance Off
Instead of watching music videos, make your
own! Put on music and give kids time to make up
coordinated dances. Then, host a performance.

Eat Smart, Play Hard Cheer
This fun group cheer is a great indoor or outdoor activity, especially for
kids who like to show off their dance moves. Stand in the middle of the
circle. Start to clap and have kids repeat the last word of each line after
you. When you say an activity, such as sports or dances, do an action to
imitate it. On the last line, point to a new person when you say their
name. The chosen person comes to the center of the circle instead of
you. Continue playing for 10 minutes.
My name is _____________.
I live in_________________.
I like to eat smart
so I can play hard.  
First I eat _________________,
then I ____________________,
then I ___________________,
then I choose a friend named ______. Yeah!

Here is an
example,
with the
group
repeating
back the
last word.

My name is Tanya. (Tanya!)
I live in Brooklyn. (Brooklyn!)
I like to eat smart (Eat smart!)
so I can play hard. (Play hard!)
First I eat apples, (Apples!)
then I chicken dance, (Chicken dance!)
then I hopscotch, (Hopscotch!)
then I choose a friend named Tom.” (Yeah!)

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BE THE CHEF!

PREP TIME: 15 MINUTES

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Parade Day Bean Salad
This delicious salad is packed with protein to give kids
the energy to play hard. March right up and enjoy!
Servings: 6 | Serving Size:

cup

INGREDIENTS

Eat fruits
and veggies
for meals
and snacks.

1 15-ounce can no salt added red kidney beans, drained and rinsed
1 15-ounce can no salt added garbanzo beans, drained and rinsed
cup cherry tomatoes, halved
cup bell peppers, diced
cup celery, diced
½ cup part-skim or low-fat mozzarella cheese, shredded
2 tablespoons red onion, minced
2 tablespoons red wine vinegar
1 tablespoon vegetable oil
½ teaspoon dried oregano
¼ teaspoon salt
teaspoon pepper

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Control Number: 0584-0524 | Expires 06/30/2016 | Appendix P

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Your Guide to Healthier D
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1. In a large bowl combine the kidney beans, garbanzo beans, cherry tomatoes,
bell peppers, celery, mozzarella cheese, and red onion.
2. In a small bowl whisk together the red wine vinegar, vegetable oil, dried oregano,
salt, and pepper.
3. Pour the dressing over the beans and vegetables and mix to thoroughly combine.
4. This salad can be prepared up to one day in advance.

OPTIONS
• This recipe works with other beans, too. Try white beans, pinto beans, or black beans.
• Instead of dried oregano, try using ½ teaspoon dried basil or 1½ teaspoons fresh thyme.
• Balsamic, apple cider, or white wine vinegar can be substituted for red wine vinegar.

NUTRITION INFORMATION

USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

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DIRECTIONS

Amount per serving: cup; Calories: 183; Total Fat: 5 g; Saturated Fat: 1 g;
Sodium: 199 mg; Potassium: 324 mg; Total Carbohydrate: 24 g; Dietary Fiber: 7 g;
Sugars: 1 g; Protein: 10 g; Vitamin A: 173 IU; Vitamin C: 21 mg; Vitamin D: 1 IU;
Calcium: 130 mg; Iron: 2 mg.

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Look inside for:
• Delicious dishes for the Fourth of July
• Games to get the whole family moving
• A festive recipe with the flavors of summer

DRINK SMART TO PLAY HARD
Cut down on added sugar. Teach kids how to
recognize drinks that are high in added sugars.
Encourage them to choose water or low-fat milk.

The Four
Healthy Moves
Have a blast while
caring for those you
love by making these
Four Healthy Moves
at all of your summer
celebrations. Your
kids will learn healthy
habits as they eat
smart, exercise, and
have fun.

EAT MORE FRUITS & VEGGIES
Offer kids fruits and vegetables during meals and snacks.
Try new fruits and veggies together.

GET ACTIVE
Kids need at least 60 minutes of moderate to vigorous
physical activity each day. Help your family get moving
with games, dancing, and more.

to the Party

Eat more fruits and vegetables.

5-Ingredient Side Dishes

Grilled Desserts

Mix up:
• Sliced summer squash, basil, olive oil,
⅛ teaspoon of salt, and red pepper flakes
• Jicama and cucumber spears, lime juice,
⅛ teaspoon of salt, and chili pepper
• Shredded cabbage and carrots, parsley, olive
oil, red wine vinegar, and ⅛ teaspoon of salt

These fruits taste great grilled
for 3-5 minutes:
• Thick pineapple slices
• Peaches cut in half (brush cut sides with
a little vegetable oil to keep from sticking)
• Strawberries — make sure you
put them on a skewer first!

4th of July Fruits and Vegetables — Make your Independence Day
party fun and festive. Offer red, white, and blue fruits and vegetables for a patriotic feast!

FRUITS
VEGETABLES

Cherries
Raspberries
Strawberries
Watermelon
Beets
Radishes
Red bell peppers
Red onions
Tomatoes

These sparklers are delicious and refreshing, without any added sugars. Start with sparkling
water and ice, and add a splash of 100% fruit juice (with no added sugars). Toss in a few
slices of fruit. Cheers!

LIMIT SCREEN TIME
Help kids discover fun ways to stay busy and active this
summer. Limit TV and video game time to 1-2 hours a day.

Invite Fruits & Vegetables

V RED V

Choose water instead of sugary beverages.

Sparklers

V WHITE V

V BLUE/PURPLE V
Blackberries
Blueberries
Black Grapes
Plums

Bananas
Pears
Apples
Cauliflower
Jicama
Mushrooms
Potatoes
White corn

Eggplant
Purple cabbage
Purple potatoes

Sparkling water,
splash of orange juice,
sliced strawberries

Sparkling water,
splash of grape juice,
blueberries

Sparkling water,
splash of apple juice,
watermelon cubes

Games and Activities to Get

the Whole Family Moving

Move
more,
sit less!

These classic picnic games are a great way to get family members involved in the party!

Sack Race:
Provide pillowcases, burlap sacks, or garbage bags. Players have to step into
the sacks, hold them up with their hands, and hop across to a finish line.

Hula-Hoop Contest:
See who can hula-hoop the longest.

Jump Rope Sing Along:
You may be surprised at the jump rope rhymes that
you remember, even as an adult! Teach each other
jump rope rhymes while jumping along.

Disc Golf:
Put hula-hoops down on different locations on the
ground as “goals.” Players have to toss their frisbees
at the hoops. Players get 5 points for landing inside
the hoop, 2 points for landing on the edge of the hoop, and 1 point for landing
within a step of the hoop. Set up obstacles and toss discs from further away
to make it more challenging. The first person to get to 20 points wins.

D

D

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D
C
BB CC D
B
F
F
F
D
D
E
D E
D
D
C
C
Control Number:
0584-0524
| Expires 06/30/2016 | Appendix P
C
C
B
B
B
F
B
F B
E
F
E
E F
E
D
E
D
D
D
C
C
Make
family
time
C
B
United States
ofC
Agriculture
B
F
B
Fan activeB
F Department
F
E
F
E
E
time.
E
D
E
D
D
D
C
C
B
C
B
F
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F
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BB CC D
B
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D
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BB CC D
B
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Try these fun ways to help your whole
familyF
F
E
E
E
D
E
D
D
C
be more physically active.
CC DD
C
B
B
B
F
F
F
F
E
E
D
1. Talk with your family about which activities to try.
DD EE
D
C
C
C
B
B
B
F
F
F
E
D
E
2. Set a goal. Write it in the middle box.
D EE F
D
C
C
C
B
B
B
F
F
F
E
3. Cross off each activity as you do it.
IDE
D
E
D FAE
D
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MILY ACTIVITY GUC
C
B
B
F
F
4. When your family has done all the activities, you have Bingo!
F
E
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D
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C
Celebrate with a trip to a park, zoo, or family dance party.
C
B
F
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Eto F
Your
Guide
E
D
D
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For children and adults with disabilities, cross out activities
B
F
F
F
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that are inappropriate and write in your own fun ideas.
E
D
C
Making Family
Time,
B
B
F
F
E
D
C
Take a brisk family walk
Play tag
Active
B
F
E Time
D
C
Ride bikes
F
E
F
F

E

B

C

PLAY HARD
Activity Bingo

E

Eat Smarrdt
to Play Ha

Dance
Play basketball
or tennis

Garden

Run

We will do

Stretch or do yoga

___________
activities this month.

Play soccer or frisbee

Jump
rope

Play catch

Running, laughing,
sweating...your family
plays hard. This summer,
fuel up with healthy foods
to feel your best.

Climb stairs

Swim
Go on a hike

USDA is an equal opportunity provider and employer. FNS-XXX. Month 2016.
http://teamnutrition.usda.gov

Look inside to find:
• Quick and tasty snack ideas
• Facts about your favorite drinks
• A fun family challenge to inspire you to play hard

This summer,
power up
with beans!

It’s a vegetable!
It’s a protein food! It’s a…

SUPER-SNACK!

Drink water
during and
after sports.

Beans are…

Do my kids need sports drinks?

• healthy!

Sports drinks can be helpful for young athletes who
exercise vigorously for an hour or more, or in hot
temperatures. For most children, though, water is the
best choice during and after physical activity. Sports
drinks have added sugars that children do not need.
Energy drinks can contain high levels of caffeine and
are not recommended for kids.

• budget-friendly!
• delicious!

That’s right! Beans are an excellent source of
protein and provide other nutrients such as iron and
zinc. Look for canned beans labeled “low-sodium,”
“reduced sodium,” or “no salt added.” Or try cooking
with dried beans. See below for snack ideas.

Snack Recipes
Are you looking for a snack to give kids energy between meals? Try beans!
Beans can help your kids eat smart to play hard all summer long. Try…
Edamame — Kids love the mild flavor and enjoy
popping them open.
How? Buy frozen bags of green soybeans in the pod.
Bring a large pot of water to a boil, add the beans,
and boil for 5 minutes. When ready, drain beans and
serve hot or at room temperature. Remove the outer
pod before eating the beans.
Roasted Chickpeas — Chickpeas, or garbanzo beans, get
crunchy and extra-delicious when spiced and roasted in the oven.
How? Drain and rinse two 15 oz cans of chickpeas, and toss
with a tablespoon of oil and one teaspoon each of cumin and
chili powder. Spread beans on a baking sheet and roast at 400
degrees for 30-40 minutes, stirring halfway. Cool before eating.
Quick Quesadillas — Make a quick and easy quesadilla
with black beans as the main ingredient!
How? Combine cooked black beans with low-fat cheese in a
whole-wheat tortilla. Fold in half and lightly spray one side of the
tortilla with cooking spray. Bake at 400 degrees for 15 minutes,
or until cheese has melted and the tortilla is crisp.
Get more bean recipes at: http://www.whatscooking.fns.usda.gov/

Drink Smart
to Play Hard

How do I know if there is added
sugar in my drink?
Check the ingredient list for these added sugars:
• High-fructose corn syrup

• Cane or beet sugar

• Fructose

• Agave syrup

• Corn syrup

• Sucrose

• Fruit juice concentrate

• Dextrose

How much added sugar is in my drink?
Look at the chart below to see how much added sugar is in some popular drinks.
Calories from
Beverage
Size Teaspoons of added sugar
Added Sugar
Water

Any

0

0

Sparkling Water
(unsweetened)

Any

0

0

Cola

12 oz

Fruit Flavored Drink

12 oz

Lemonade

20 oz

Sports Drink

20 oz

(8)

126
(16)
(12)

(8)

192
285
125

All information taken from MyPlate SuperTracker at https://www.supertracker.usda.gov.