| Show lowfoy May 8 2000 SiANdARd'ExAMiNtR EducAtt's Kids i The Fill five-a-da- y up on fiber too! Fill way er up with fruits and vegetables Anyone can count to five If you can do that you can figure out how to include at least five servings of a fruit or vegetable in your diet each day When it comes to healthy eating fruits and vegetables are your best bet They have very little fat and calories but lots of nutrients and fiber Are you eating at least five servings i s I i t each day? If you are — hey gimme fwe! — you’re doing your body good So your body will be good to ! you! airplanes I ? i Fruits and vegetables are a great source of fiber but they aren’t the only source Lots of fiber is also found in other plant foods such as grains — wheat corn rice oats — which are used to make breads and cereals There are two types of fiber soluble fiber dissolves in water insoluble does not Both are good for your body Soluble fiber lowers the amount of cholesterol in your blood Insoluble fiber helps promote regular bowel movements and can reduce the risk of some types of cancer The following chart shows the amount of fiber in some common foods GRAMS i Give-Me-Fi- ve AMOUNT FIBER ahead one space if you had lettuce Move ahead one space if you had vegetable soup Advance three more spaces for each fruit or vegetable Move Directions 4 Afternoon snack or other small object at the start Think of what you ate yesterday Answer the questions and move your object Move ahead two spaces if your snack was a fruit or vegetables Move ahead one space if you ate a different healthy snack Go back ve Place a penny through the maze 1 - 3 Lunch Game is a fun way to see whether you are eating enough fruits and vegetables By playing you’ll also see how easy it is to make those five daily servings of fruits and vegetables a regular part of your diet Playing this Give-Me-Fi- FOOD ahead one space if you ate a fig or fruit bar Go back one space if you ate cookies or candy Maze Breakfast If you ate a good breakfast advance tivo spaces If your breakfast included fruit or juice move ahead tuo more spaces? If you skipped breakfast stay where you are 2 Morning snack Move three spaces if you ate a fruit Move andor tomato on your sandwich serving eaten Advance one space for drinking 100 fruit juice I one space if you ate cookies or candy 5 Dinner Advance tivo spaces if you ate all your vegetables Advance one more space if you had an extra helping of any vegetable Advance two more spaces if your dessert was a fruit Did you get to the finish line by the end the day? If not try again tomorrow! of I ' need do this simple math problem: Your' Age 5 “ Grams of fiber you need each day To increase the amount of fiber in your diet try these food substitutions: Instead of Try White Bread White Rice Regular Pasta White Flour Mashed Potato Applesauce Orange Juice Whole Brown Whole Whole Baked Whole Orange Wheat Bread Rice Wheat Pasta Wheat Flour Potato wskin Apple wskin ! j j ' ) i |
