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Watch Out for the TV Zombie!
Have you heard of TV Zombies and Soda Monsters? If not, then listen
up. These creepy creatures live in every town. They can sneak up at
any moment. First the TV Zombie slows you down. Then the Soda
Monster stuffs you with sugar. Together, they can make you gain too
much weight. How do you stop them? Keep reading to find out!
Turn Off
the TV!
To stop the TV Zombie,
get up and play!
Likes: Watching TV. Playing video
games. Surfing the Internet.
Favorite foods: Chips, cookies,
french fries, and candy bars.
Favorite hangouts: Couches,
chairs, and video arcades.
What it can do to you: Steal
your energy. Make you slow.
Turn you into a couch potato.
1. nur _______ (Because zombies are slow)
2. edcan _______ (Because zombies dont like music)
3. plorexe _______ (Because zombies are afraid of new places)
4. bilcm _______ (Because zombies have a fear of heights)
5. miws _______ (Because zombies dont like to get wet)
Unscramble the letters to spell ways you can keep the
TV Zombie from getting you. Use the hints for help.
Change Your Channel!
ANSWERS: 1. run 2. dance 3. explore 4. climb 5. swim
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1. A boys name
2. Video game name
3. A sound
4. Animal with
big teeth
5. A kind of soda
6. Hairy animal
7. Something stinky
8. Something heavy
9. Your name
10. Slimy stuff
Beware the Soda Monster!
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Likes: Drinking soda, sports drinks, and
super-sweet juice drinks. Burping.
Favorite food: Soda, of course.
Favorite hangouts: Soda machines. Fast
food restaurants. Corner stores.
What it can do to you: Make you gain
too much weight. Rot your teeth.
Stop
the Pop!
To stop the
soda monster,
drink water or milk
when youre thirsty.
Write Your Own Spooky Story!
It was dark out, and ___________________was walking home. Hed
been playing ___________________all day at his friends house.
Now he was tired. Ahead, he saw the light from a soda machine. He
stopped to buy a soda. But when he pushed the button, a loud
__________________filled the air. The machine started shaking and
its light went off. Suddenly, a creature stepped out from the shadows.
It looked like a __________________mixed with a garbage can. It
had suckers on its fingers and ___________________shot out of its
nostrils. Worst of all, it smelled like a _________________that had just
eaten _________________. The Soda Monster! _________________
tried to run away. But his legs felt like a _________________after sitting
all day. Just then, his friend _________________pulled up on a bicycle.
He jumped on the back and they sped away. They heard footsteps
behind them. But when they looked back, all they saw was a dark
puddle of ____________________.
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Keep Zombies Away with Play
The TV Zombie is lazy. If you play
every day, theres no way it can
catch you. Try lots of different
things until you find what
YOU like. Then cut loose!
Shoot hoops with a friend.
Or, dance to music. It doesnt
really matter as long as youre
having fun!
Go For It!
When it comes to play, dont hold back.
Play until you breathe harder and sweat.
Do this every day. Playing hard helps
you keep up during PE or gym. Youll feel
stronger, too! And dont forget:
Anyone can play hard.
Healthy, strong bodies
come in all shapes and sizes.
Find Ways You Can Play
Circle letters to find 10 things you can do to play.
The words can go down, up, across, and diagonally.
ANSWERS:
jumprope, soccer, basketball,
dancing, bicycling, football, hockey,
swimming, skateboarding, tag
Get Moving!
If you watch TV all day, the TV Zombie will turn
your muscles into jelly. So what do you do? Its
simple. Get moving! Do things you think are fun.
J U M P R O P E V C U G O T
A H R K U Y L T I K A B S H
V G S U I W E D X T N I K G
O N P T F I B R E M T R A E
L I A E H S I K P O B O T I
I M L S O C C E R H A L E P
F M U L C U Y X I N S C B R
Z I B P K L C E V U K E O T
E W U C E M L F L I E W A N
R S K O Y Z I A I F T T R B
T F A R L A N U X O B L D E
D A N C I N G Y A N A O I X
L I R P A L B U M B L O N A
S W U F O O T B A L L Z G O
E R Y E F R P H U N O Y F S
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Whats More Fun with a Friend?
Playing with a friend can add extra fun to your day. But this doesnt
mean playing video games. No way! You want friends who get moving!
Look at the picture below. Circle activities you like to do with friends.
If you dont see ones you like, write them down here:
Dont Give Up!
You may not be the best at every game. But dont give
up. Keep practicing! The more you play, the better you
get. And remember, you have your own special skills.
What activities are you good at? There are probably
things you can already do better than anyone else.
What are your special skills?
Write down activities youre good at:
I got teased
because I couldnt
kick the ball straight.
Then I practiced with
my friend, and now
I can score!
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Fruits and Veggies
...help you GO!
Soda, Chips, Candy, & Fries
...can SLOW you down!
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ANSWERS:
Circle: broccoli, watermelon, chicken, eggplant, peach, grapes, peas, strawberries, pickle, orange, banana, fish, milk, beans, yogurt, tomato
Cross out: soda, cookies, fries, ice cream cone, candy bar, pizza, cheeseburger, popsicle, cake, doughnut, chips, milkshake
Best Bites
When you play hard, you need the right fuel. Fruits and veggies
have vitamins that keep your body healthy. Foods like fish, beans,
and chicken help build strong muscles. And things like rice, wheat
bread, and tortillas give you energy to play. Eat healthy foods anytime.
But beware of junk foods. They can slow you down.
Circle foods that help you go. Cross out foods that slow you down. Slow or GO?
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Soak the Soda Monster
TV commercials never show the Soda
Monster. Instead, they make it seem like
drinking soda or sports drinks will make
you fast. But this isnt the truth. Those drinks
are full of sugar. And drinking sugary stuff
all the time can make you gain too much
weight. It can even rot your teeth. Yuck! The
best drinks for you are water and milk. Drink
them every day. If you do, the soda monster
wont know what hit it!
Sink Your Teeth
into Colors
Want a super food tip? An easy way to
stay healthy is eating lots of colors.
Not crayons, though! Those taste
awful. What you want are colorful
fruits and veggies. Try eating a
different color every meal. Or, fill
your whole plate with colors.
Eat all you want! Theres a whole
rainbow of tasty fruits and
veggies to choose from.
Whats
Your Favorite
Color to Eat?
Look at each color in the
rainbow. Then write in your
favorite fruits or veggies
that are the same color.
If you dont drink any sodagreat!
The Soda Monster couldnt catch you if it tried!
Number of
sodas I drink
in a week
X
Spoonfuls of
sugar a week
10
=
Soda Monster Math
Did you know one soda has about 10 spoonfuls of sugar in it?!
Too much sugar is bad for you. How much sugar do YOU drink?
E
x
a
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:
A
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This booklet is not intended as a substitute for professional healthcare.
See your doctor before undertaking any significant lifestyle change.
2004, The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030.
www.krames.com All rights reserved. Lithographed in Canada. Last reviewed May 2008.
Weight and Children
Like any parent, you want your child to grow up healthy and happy.
But for many children, unhealthy weight gain is a serious problem.
Being overweight can lead to health problems such as diabetes. It can
also hurt a childs self-esteem. The good news is, there is a lot you
can do to help. And even if your child isnt struggling with weight,
now is still a great time to teach healthy habits that last a lifetime.
Not getting enough physical activity.
Watching TV, playing video games,
and Internet surfing can keep children
from getting exercise they need to
stay healthy.
Making unhealthy food choices.
Eating too much junk food, such as
soda and chips, can lead to unhealthy
weight gain.
Eating giant-sized meals. Serving
adult-sized meals, even of healthy
foods, can provide more calories
than kids need.
Dieting Is Not the Answer
Growing children need healthy food
for strong bodies. They should NOT
be put on calorie-restricting diets.
Instead, kids should be encouraged to
play each day, and to eat healthy foods
instead of junk foods. This helps a child
grow naturally into a healthy weight.
Remember, being fit doesnt mean
being thin. Healthy bodies come in all
shapes and sizes. If you have concerns
about your childs weight, talk with
your pediatrician.
What Causes Unhealthy Weight?
Here are common reasons why children gain
too much weight:
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With contributions by:
Angela Cable, Elementary Education
Cheri Forsh, RN, PHNS, MSN/MPH, Public Health
Sandra G. Hassink, MD, Pediatric Obesity
Annie Linton, MEd, Exercise Physiology
Lauren Tice, RD, Pediatric Dietitian
Amanda Wylie, BA, Pediatric Health Education
Good Habits Last a Lifetime
Helping your child learn healthy habits can lead
to a lifetime of good health. So set a good example
with words and actions. A simple game of catch
can show your child the fun in being active. A
trip to the store can be a lesson about shopping
for fruits and veggies. Teaching kids to make
healthy diet and exercise choices is like teaching
them to brush their teeth. Good habits formed
now will stay with them forever.
Small Changes Add Up
If youve ever struggled with weight, then
you know changing habits isnt easy. It
helps, though, if you dont try to tackle too
much at once. Start with small things, like
buying fruit for snacks and taking your
child for walks. Over time, making small
changes will add up to big improvements.
Children can also adapt to changes better
if they feel involved. So be encouraging.
And never tease your child about weight.
Set a Good Example
The most important role model your child
will ever have is YOU. So you cant expect
your child to change his or her habits if you
dont set a good example. This might mean
making changes in your own routine, like
watching less TV. But the results are worth
it! Setting a good example not only helps
your child; it can help the whole family feel
better. Be sure to involve grandparents and
other adults in your childs life, too.
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Encourage Active Play
Active play is vital to helping your
child maintain a healthy weight. Start
by letting kids find activities they like.
Then encourage them to go for it! Its
okay if they breathe hard and sweat.
Thats part of the fun. Its best if your
child is active at least 30 to 60 minutes
each day. But this doesnt have to be
all at once. A 20-minute game of
Twister after dinner is a lot healthier
than watching TV!
Turn Off the TV Zombie
Sitting in front of a TV screen for
hours can turn your child into a TV
Zombie. To encourage active play,
limit TV, video game, and Internet
screen time to no more than 1 to
2 hours per day. If your child has a TV
in the bedroom, consider taking it
out and replacing it with a radio. For
many kids, dancing and singing are
active forms of fun.
Set Goals
Track how much time your child
spends in front of a TV or computer
each day. Then set goals to turn that
screen time into play time. To keep
your child motivated, try rewarding
improvements with a trip to the zoo
or a sporting event.
Help Your Child Get Moving
Kids love to play, so let them! Not only is it fun, it helps them
build strong muscles and bones. Encourage your child to play
every day. And dont be afraid to join in. The more active you
are, the more your child will want to be part of the action.
Video Games/
TV Watching Internet Surfing Active Play
(Track Hours) (Track Hours) (Set Goals)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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Five Things You Can Do Together
Explore the Neighborhood
Take a walk and look for things that
make your neighborhood special.
What kinds of trees grow there? How
old are the buildings? Who has the
funniest-looking mailbox? How many
kinds of birds can you spot?
Walking Competition
Hold a family competition to see who
can walk the most in one week. The
winner gets $5 to spend at the sporting
goods store.
Get Up and Dance
Put on some music and dance in your
socks. You may not remember all your old
dance moves. But your child probably
wont know the difference!
Household Treasure Hunt
Hide some objects around your house.
Then make a treasure map with clues. See
if your child can follow the clues and find
the hidden treasure.
Gardening
Teach your child how to plant flowers or
vegetables. There are lots of things kids
love about gardeninglike digging in
dirt and seeing bugs. You can even show
them how to pull weeds!
List other ways the whole family
can play together:
Get Everyone Involved
When you play, your child wants to play,
too. So get the whole family involved. How
about a game of jump rope, or flying kites
at the park? Most children also love to
play with other kids. So have your child
invite a friend over. You could even host
a neighborhood Olympics! You dont
have to hold a marathon, though. Just
find activities that get everyone excited.
And then get moving!
Be Creative
Getting exercise doesnt mean you have
to go to a gym. Any activity or sport will
do. Be creative! Think up fun things you
and your child can do together. Make
some activities outdoor and some indoor.
At the bottom of this page are examples
to help get you started. And if you run out
of ideas, try contacting your local parks
department. Many cities have recreation
programs that are low-cost or free.
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Limit Soda and Juice Drinks
Stop the Soda Monster! Sodas and juice
drinks are real monsters when it comes to
weight gain. A soda every now and then is
okay. But its not a substitute for healthier
drinks. Water and low fat milk are best for
your child. Juice and sports drinks should
also be limited. A small glass of 100% fruit
juice each day is fine. But thats all your
child needs. The rest of the time, offer fruit
instead of juice. Or, try putting fruit slices
in seltzer water for a fun, bubbly drink.
Serve Healthy Foods Anytime
Keep a variety of healthy foods within easy
reach at home. Serve them anytime. Other
foods, such as sweets, should only be served
on special occasions.
Anytime
Fruits and vegetables
Whole-grain breads and
cereals
Low fat dairy, such as
milk and yogurt
Lean protein, like fish,
skinless chicken breast,
and beans
Water!
Once in a While
Sweets, such as candy
bars, cookies, and
ice cream
Salty snacks, like
potato chips
Fried foods, like fries
and potato nuggets
Sugary drinks, like soda,
sports drinks, and juice
drinks
Plan Colorful Meals
An easy way to plan healthy meals is serving
colorful fruits and vegetables. Use them
for side dishes, snacks, or even the main
course! Fruits work great for desserts, too.
Offer at least 5 servings of fruits and vege-
tables a day. When children fill up on healthy
foods, theyre less likely to eat junk foods.
Serve Child-Sized Portions
In todays world of giant-sized meals,
its easy to forget children dont need
to eat as much as adults. Serve your
child food portions that make sense
for them. Let kids stop eating when
theyre full. Dont make them clean
their plates. And if theyre still hungry,
offer more vegetables or fruit.
Help Your Child Eat Well
All foods can have a place in a childs diet. Fruits, vegetables,
lean meats, and whole grains should be eaten every day. Foods
like french fries and candy should only be served once in a
while. Remember, this isnt a restrictive diet. Its about helping
your child and family get in the habit of eating healthy foods.
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Eat Meals Together
Make time each week for family meals
at home. This helps reinforce healthy
eating habits. For extra fun, involve
your child in preparing food. Let kids
wash vegetables or toss a salad. When
dinner is served, turn off the TV. Eat
slowly. And serve water or low fat
milk for drinks. Also, be sure to serve
everyone the same foods. Your child
might be confused if dad eats fries
and everyone else gets broccoli.
Make Changes Gradually
It takes a while for families to get used
to eating new foods. To make changes
easier, introduce new foods one at a
time. If a foods not a hit the first time
its served, offer it again a few weeks
later. Eventually, unfamiliar tastes can
become new favorites. Let your child
pick out a new fruit or vegetable when
youre shopping. Adding healthy foods
to familiar meals, such as putting fresh
veggies on a pizza, can also help.
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When Time Is Short
If youre a busy parent, it may seem like
theres just not enough time to prepare
healthy meals. But you do have options.
Below are tips to save time and calories:
Combine store-prepared foods (such as
broiled chicken) with fresh vegetables.
Carry carrot sticks, raisins, dried fruit,
and yogurt cups in the car for snacks.
Buy precut vegetables for quick salads.
Cook large meals on the weekend and
freeze the rest for leftovers.
If you cant avoid fast food, choose
healthier options, like a salad instead
of fries.
Good Place
to Start
2% milk
Serve at least one
vegetable with
dinner
Serve a new fruit
for dessert
No more than three
small sodas a week
Taking It
Further
1% milk
Serve two kinds
of vegetables with
dinner
Serve fruit for des-
sert twice a week
No more than one
small soda a week
Going All
the Way
Skim milk
Make veggies the
main course
Serve fruit for
dessert with every
meal
Only have soda on
special occasions
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Start with a Healthy Breakfast
Make sure your family starts the day with a healthy
breakfast. It gives you energy to think, learn, work, play,
and be creative. And if youre in a hurry, dont worry!
Healthy breakfasts are often quick and easy to make.
List ways you can make quick, healthy breakfasts
(such as adding sliced banana to whole-grain cereal):
Family Food and Fun Time
These pages are for you and your child to share. Read them
together. Be sure to fill in the blanks. Then put your ideas to work.
Making healthy choices can help everybody look and feel better!
Morning Recess
When you get a break, get moving! Take a
glide on a slide. Take a walk while you talk.
Even 5 minutes of activity is better than none.
Have your child list things they can do during
recess or short breaks:
Lunchtime
Dont let the lunch hour go sour. Pack a healthy
lunch. Or, have kids choose lots of fruit and veggie
colors in the cafeteria. Be sure lunch money isnt
spent on fast food or snacks outside of school.
Snack Attacks
Its okay to snack when youre hungry. But be smart
about it. Dont put chips on your lips. Instead, keep
healthy snacks, like a full fruit bowl, within easy
reach at home.
List healthy snacks your family enjoys (such as
low fat yogurt cups):
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Afternoon Play
Afternoons are a great time
to be active. So power your
hours! Ride a bike. Join a
team. Whatever you like to
do is okay. Just give it all
youve got!
Have your child list fun
after-school activities:
Zombie Alert!
Afternoons are a prime time for the TV
Zombie to strike. Keep away from TV
and video games. Stay on the move!
Soda Monster Scare!
Choose water or low fat milk with meals. Soda or sugary
juice drinks add lots of calories you dont need.
Eat Together
Eat healthy meals together as often as you can.
And make mealtime minutes count. Dont watch
TV while you eat. Focus on your food to set the
mood. For fun, let everyone help make the meal.
List ways your child can help prepare meals
(such as washing vegetables for a salad):
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End with After-Dinner Fun
Make time for fun after dinner. Instead of watching
TV, get off the couch. Walk around the block. Play
hide and seek. Try a game of charades. The choice
is yours. Put some delight in your night!
List 3 fun things you can all do after dinner:
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11505 0806
Helping Your Child
Maintain a Healthy Weight
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