Making Healthy Food Choices A Community Action Project by Mrs. Allison’s Third Grade Class

I PLEDGE I pledge to eat less junk food and to eat more healthy foods. I pledge to teach other people about making healthy food choices.

Why is it important to make healthy food choices? You will stay healthy. You will grow. You will live longer. You will be stronger. You will not get sick as easily. Eating junk food can make you feel not good. Eating healthy food makes you feel good.

MyPlate You can use MyPlate to help you make healthy food choices. MyPlate tells you to eat grains, dairy, fruits, protein, and vegetables. MyPlate helps you know how much to eat from each food group.

The Dairy Group Foods in the Dairy Group are milk and foods made from milk. Some foods in the Dairy Group are milk, cheese, yogurt, ice cream, and cottage cheese. Kids should eat two and a half servings of dairy foods each day. Foods from the dairy group have calcium and vitamin D which give you strong bones and teeth. Dairy foods have potassium which keep your muscles healthy and give you energy.

The Grains Group Foods in the Grain Group are made up of grains and foods made from grains. Some foods in the Grain Group are rice, bread, pasta, muffins, popcorn, and oatmeal. Kids need five servings of grains each day. Half of the grains you eat should be whole grains. Grains have fiber which help move food through your body. Grains have iron and B vitamins which give you energy.

The Fruit Group Foods in the Fruit Group are fruits and 100% fruit juices. Fruits can be dried, canned, frozen, or fresh. Kids need one and a half servings of fruit each day. Some fruits have vitamin C which helps your body heal. Some fruits have fiber which helps food move through your body. Some fruits have potassium which keeps your muscles healthy and gives you energy.

The Protein Group Some foods in the Protein Group are meat, chicken, fish, eggs, beans, nuts, and seeds. Kids need four servings of protein foods each day. Protein foods give your body amino acids which are the building blocks of bone, muscles, skin, and blood. Protein foods have iron and B vitamins which give you energy. Some fish and nuts have omega-3 which is good for your heart.

The Vegetable Group Foods in the Vegetable Group are vegetables and 100% vegetable juices. Some foods in the Vegetable Group are carrots, spinach, peas, potatoes, broccoli, cauliflower, and bell peppers. Vegetables can be raw, frozen, canned, or fresh. Kids need one and a half servings of vegetables each day. Some vegetables have vitamin A which is good for your eyes and skin. Some vegetables have vitamin C, potassium, and fiber.

Healthy Food Choices At Home Ask your parents to buy whole grain foods and other healthy foods. Ask your parents to make healthy food in different styles. If you eat junk food, try to add a healthy food to it. For example, if you eat whipped cream, add peaches to make it more healthy. When you eat at a restaurant, try to make healthy food choices using MyPlate. For example, instead of fries get apple slices. Instead of soda, get water or white low-fat milk. Ask your parents to buy healthy food for your packed lunch. When you help pack your lunch, make sure you add healthy foods. To make your pizza healthier, use a whole grain crust, low-fat cheese, 100% tomato sauce, and vegetables on top.

Healthy Food Choices At School Look at the lunch menu and make the healthiest lunch choice. Choose low-fat white milk instead of chocolate milk or strawberry milk. Choose fruits and vegetables and EAT THEM. If you pack your lunch, make sure you have healthy food packed. If you buy pizza, wipe off a little grease with a napkin.

Resources MyPlate and You by Gillia Olson The Dairy Group by Megan Borgert-Spaniol The Protein Group by Megan Borgert-Spaniol The Fruit Group by Megan Borgert-Spaniol The Vegetable Group by Megan Borgert-Spaniol The Grain Group by Megan Borgert-Spaniol