student BOOKLET 2Name: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Hi Kids! I hope you enjoyed the Geelong Cats

visiting your school and learning about

how to live a healthy and active lifestyle. Now it’s your turn to see how healthy and active you can be!

Physical Activity Diary1 . Record your physical activity for a week . Did you know you should

aim for 60 minutes a day?

DAYBEFORE SCHOOL/

MORNINGDURING SCHOOL/

DAYTIMEAFTER SCHOOL/

AFTERNOONEVENING TOTAL (TIME)

Example PLAYGROUND 10 MINS P.E CLASS 45 MINS TRAMPOLINE 15 MINS WALKING DOG 10 MINS 80 MINS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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Physical Activity Diary Continued....

3 . Is there anything you could change to make sure you get 60 minutes of physical activity every day?

example: Walk to school with a trusted adult (Mum)

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2 . Are you getting enough physical activity each day? (circle your response)

Why/why not?

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Food Diary4 . Write down everything you ate and drank yesterday . Then work out how many

serves from each food group you managed to eat in one day . Then total up all of the serves to find out which food groups need improvement .

FoodGrains Cereal

foodsVeggies Fruit Dairy &

alternativesmeat &

alternativesSometimes

foods

Example: 2 eggs on 2 slices of wholemeal toast2 large eggs = 1 serving

1 piece of wholemeal bread= 1 serving

2 1

BREAKFAST

RECESS

Lunch

mid-afternoon

dinner

after dinner

total servings

Clue:

To find out about serving sizes ask your teacher for a handout ‘What is a serving size?”

Day:

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5 . To eat the recommended serves of fruit and vegetables each day, you need to include them with most meals and snacks over the day . Looking at your food diary from yesterday, see whether you ate 2 serves of fruit and 5 serves of vegetables, if not what could you change?

example: CARROT STICKS AT SNACK TIME

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FOOD DIARY

GRAINS AND CEREALS FRUIT VEGETABLES

MEAT AND MEAT ALTERNATIVES DAIRY AND DAIRY PRODUCTS

6 . Design a healthy lunch box . Make sure to include foods from all five food groups . Tick off the food group once you have included it in your lunch box .

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8 . Did you know that children your age should drink between 6 and 7 glasses of water per day? (circle your response)

9 . Looking at your water intake diary are you drinking enough water? (circle your response)

7 . How much water are you drinking during a week? Fill in the chart below, colour a glass for every cup of water you drink during the day .

Water Intake Diary

1 CUP250MLS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2 CUPS500MLS

3 CUPS750MLS

4 CUPS1 L

5 CUPS1.25 L

6 CUPS1.5 L

7 CUPS1.75 L

8 CUPS2 L

10 . If not what could you change?

example: I could drink a glass of water when I wake up in the morning

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11 . Write down how much screen time you have for one week .

Screen time DiaryWEEK

computer MOBILE TV VIDEO GAMES OTHER TOTAL MINUTES

example 30 MINUTES 60 MINUTES 30 MINUTES 0 MINUTES 0 MINUTES 120 MINUTES

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

12 . Did you know children your age are recommended no more than 2 hours of screen time per day? (Not including educational screen time)

13 . Looking at your screen time for the week, are you having too much?

14 . Are there any changes you could make to have less screen time?

example: I could create a list of top 10 activities I like to do when I am bored e.g. shoot hoops.

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Congratulations for completing the Healthy Heroes challenge! Ask your parent or guardian to sign your booklet and tell them about what an awesome job you have done investigating how to live a healthy and active lifestyle!

Dear Parent/Guardian, Your child has participated in the Healthy Heroes program - a fun engaging learning experience with the team at the Geelong Cats that aims to empower children to make healthy and active choices .

To help extend your child’s learning at home, and to help them pack a healthy and nutritious lunch box below are some tips and tricks:

Get your child to help • Children who help choose and prepare

their own lunch are more likely to eat it

They don’t like their lunch box • Try a different style lunch box

The food may be too fiddly and sticky • Make sure the foods are manageable

and easy to eat • Remove the orange peel • Cut a kiwifruit in half and include

a spoon in the lunch box • Cut apples and pears into wedges

(squeeze some lemon juice over them to stop them from going brown)

Does your child struggle to eat their school lunch? We’ve got tips

Signature:

They may be ‘bored’ of the same lunch • Try to pack a different lunch every day

and keep offering healthy food in a variety of ways

• Cut sandwiches into triangles, squares, or strips

• Use one slice of brown and one slice of white bread to make a zebra sandwich

• Add stickers or a note for children to find in their lunch box

• Try to encourage your child to make decisions about what they eat and chat with them before preparing their lunch

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