eat. right. in philadelphia - drexel university · eat. right. in philadelphia a tour of healthy...
TRANSCRIPT
Eat. Right. in
Philadelphia A tour of healthy eating in the city of Brotherly Love
NAME______________________
2
3
This workbook will take you on a tour of
Philadelphia. As you travel, from North to
South, East to West, you will encounter
situations that ask you to apply what you
learned in the Eat.Right.Now. nutrition
program to make healthy decisions.
4
Table of Contents
Philadelphia ..................................................................................................p 5-8
...Build a Healthy Plate
Center City ....................................................................................................p 9-12
… Choose a Healthy Breakfast
Northeast Philly ............................................................................................p 13-15
...Energy Balance
West Philly ....................................................................................................p 16-19
...Calcium and Vitamin D
Old City ..........................................................................................................p 20-22
...Snack Wise
North Philly ....................................................................................................p 23-26
...Fast Food
Northwest Philly ............................................................................................p 27-29
...Rethink Your Drink
South Philly ...................................................................................................p 30-33
...Fruits and Vegetables
Home .............................................................................................................p 34
5
PHILADELPHIA
Before you begin your trip through the city, you need to review what you
have learned about MyPlate to guide your healthy choices throughout the
day.
6
PHILADELPHIA
Build a Healthy Plate
1. List two reasons why eating a healthy diet is important.
2. MyPlate is a tool designed to help Americans __________________________________.
3. The MyPlate guidelines include _______________ food groups based off of the
___________________________________________________.
4. Everything you _______________and _______________matters when finding your healthy eating
style.
5. List the three components of a healthy eating style.
6. According to MyPlate, how much of our plate should be fruits and vegetables?
7. The acronym SoFAS refers to foods that are high in So_ _ _ F_ _ _ and/or A_ _ _ _ S_ _ _ _ _.
They are high in ______________ and low in ______________.
8. What mineral might contribute to hypertension if eaten in excess?
9. Complete these examples of healthy shifts you can make in your diet:
White Bread Soda
Whole Milk Butter
10. The daily recommendation for physical activity is ________ minutes a day of
______________________ to ______________________ exercise.
7
PHILADELPHIA
Grains Vegetables Fruits Dairy Protein Foods Added Sugars &/
or Saturated Fats
Avocado
Peanut Butter
Frozen Yogurt
Brown Rice
Collard Greens
Soda
Strawberry Milk
Banana
Oatmeal
Potato Bread
Cupcake
Almond Milk
Asparagus
Swiss Cheese
Kale
100% Juice
Candy Bar
Cauliflower
Black Beans
Ribs
Granola
Prunes
Eggs
Creamy Dressing
Canned Salmon
Blueberry Bagel
Sweet Potato
Sausage
Cream Cheese
Nectarine
It’s almost time to hit the road, but first, practice categorizing foods according
to the food groups.
Place the following foods in the correct food group in the table below.
Philadelphia Fun Fact: Philadelphia is
the birthplace of cheesesteak
sandwiches, soft pretzels, and water
ice. What food groups would these fall
into?
8
PHILADELPHIA
Now that you’ve practiced categorizing foods, see if you can answer these
bonus questions.
1. Which of the foods listed in the Grains group would be considered Whole Grains?
2. Name the dark green, leafy vegetables in the vegetable section. Which nutrient do these con-
tain? (**Hint: Same nutrient found in Dairy foods and drinks)
3. Name at least three foods listed in the chart that contain healthy oils.
4. List the Protein foods that would be considered “lean” or low in saturated fat.
5. Which foods on the chart contain fiber?
6. Combination foods are ones that include more than one food group. Name the food groups
included in each of the combination foods below:
a. Egg and Cheese Breakfast Sandwich d. Chef Salad with egg, turkey, cheese, lettuce,
tomatoes, celery & cucumbers
b. Hawaiian Pizza
e. Spaghetti with ground beef, tomato sauce
and parmesan cheese
c. Cheesesteak with peppers and onions
7. In addition to eating a balanced diet from all five food groups that is low in saturated fat and
added sugar, what is something else you can do daily to keep your body healthy?
Take the bus of your choice to Center City
9
CENTER CITY
Your tour of Philadelphia begins in Center City, but before you see
the sights, you need to choose a healthy breakfast to build up your
energy for the day.
Choose a Healthy Breakfast
1. How might a person feel if they skip breakfast in the morning?
2. Which nutrients should be included in a healthy breakfast?
3. Which nutrient provides the primary fuel for our brains?
4. Can you name the added sugars in this cereal? Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydro-
genated soybean oil, salt, caramel color, soy lecithin, BHT for freshness
5. Which nutrient helps to build muscle and also provides a feeling of
fullness?
6. Peanut butter, nuts, and avocados contain healthy types of what
nutrient?
7. Breakfast should provide what percent of daily nutrients?
8. A healthy breakfast should include how many of the five food groups?
9. What combination of three food groups could provide the best balance
of nutrients for breakfast?
10. Give an example of a healthy breakfast meal that meets the criteria
for nutrients and food groups.
Center City
Philadelphia Facts
Center City extends
from Vine St. to
South St. between
the Schuylkill and
Delaware Rivers
Things to see in
Center City:
City Hall
The Free Library of
Philadelphia
Reading Terminal
Market
Kimmel Center
Pennsylvania Con-
vention Center
Franklin Institute
Love Park
________________
10
CENTER CITY
Choose a Healthy Breakfast
11. Explain how eating breakfast could help someone maintain a healthy body weight.
12 Explain how eating breakfast could help you perform better in school.
13 For the following breakfast meals, think of a healthier alternative.
Breakfast sandwich: Sausage, egg, and cheese on a biscuit
Alternative:
On-the-Go: Frosted Donut and a Vanilla Latte
Alternative:
At Home: 3 pancakes with 1 T butter & 1 T syrup, 3 slices bacon
Alternative:
After playing the Breakfast Game in class, answer the following questions:
1. Do you normally eat breakfast?
2. Give a few reasons why you might skip breakfast.
3. Describe how you physically feel when you do not eat breakfast and com-
pare it to how you feel when you do eat breakfast.
4. Name two things you could do to make more time for breakfast. Center City Fun Fact:
About one in four Center
City workers walk to their
job. 39% drive. 24% take
public transportation, 6%
bike and 5% work at home.
11
CENTER CITY
Now that you have a good idea of what a healthy breakfast looks
like, you stop at the corner store to choose your meal. Time to
compare cereal labels to make the smart choice.
Questions Cereal A Cereal B
How many calories per serv-
ing?
How many grams of sugar
per serving?
How many grams of fat per
serving?
How many grams of fiber per
serving?
Is the cereal a healthy
choice? Why or why not?
Cereal A Cereal B
12
CENTER CITY
For each situation listed, plan a healthy breakfast. Then, check the food
groups and nutrients that each meal would provide.
Do all of your breakfast meals include at least three food groups? YES NO
Do all of your meals include carbohydrates, protein, and healthy fats? YES NO
If you answered NO to either question, go back and revise meals to include at least three food
groups and all three nutrients.
Breakfast at Home Food Groups Nutrients
□ Grains □ Carbohydrate
□ Fruits □ Protein
□ Vegetables □ Healthy Fat
□ Dairy
□ Protein
Breakfast on the Go Food Groups Nutrients
□ Grains □ Carbohydrate
□ Fruits □ Protein
□ Vegetables □ Healthy Fat
□ Dairy
□ Protein
Breakfast Away from Home Food Groups Nutrients
□ Grains □ Carbohydrate
□ Fruits □ Protein
□ Vegetables □ Healthy Fat
□ Dairy
□ Protein
Take the Market-Frankford Line to Northeast philly
13
NORTHEAST PHILLY
Energy Balance
1. What provides energy for our bodies? ____________________
2. How is energy in food measured? ____________________
3. What 3 different nutrients provide us with energy?
____________________ ___________________ ____________________
4. What are the three different ways our bodies use energy?
____________________ ___________________ ____________________
5. Match the ways we use energy in the left column to the description in
the right column (draw a line to connect them):
Basal Metabolism Needed for digestion
Physical Activity To stay alive
Thermic Effect of Food Needed for muscular work
6. Describe “Energy Balance”
______________________________________________________________
______________________________________________________________
7. Why is physical activity important?
______________________________________________________________
______________________________________________________________
8. Explain how weight gain happens
______________________________________________________________
______________________________________________________________
9. We should choose _______________-dense foods more often and try
to consume less ______________ calories.
You stop in Pennypack Park for a short hike. You’ll be walking a
lot today. You want to make sure you are eating enough to stay
energized, but not more than you need.
Northeast
Philadelphia Facts
Northeast Philly ex-
tends from the
Bucks County line
to the Frankford/
Tacony Creek be-
tween the Delaware
River and the Mont-
gomery County line
Things to see in
Northeast Philly:
Pennypack Creek
and Park
Shopping on Cas-
tor Avenue
Benjamin Rush
State Park
________________
14
NORTHEAST PHILLY
Read the descriptions of the activity levels below and decide which one best
describes you. Then look at the chart to see how many calories you need daily
based on your activity level.
Sedentary: Doing only the light physical activity associated with typical day-to-day life, such as
taking a shower, getting dressed, and taking the bus to school.
Example: Someone who sits most of the day doing activities such as riding in a bus or car,
watching TV, playing video games, or using a computer.
Moderately Active: Doing physical activity equivalent to walking 1.5 to 3 miles a day at 3 to 4
miles per hour, in addition to the light physical activity associated with typical day-to-day life.
Example: Someone who bikes for half an hour a day but doesn’t break a sweat.
Active: Doing physical activity equivalent to walking more than 3 miles a day at 3 to 4 miles
per hour, in addition to the light physical activity associated with typical day-to-day life.
Example: Someone on a basketball team
*Males: use the lower end of the range if you are younger and use the upper end of the range if you are older
My daily calorie needs:_______________________
Now look at the chart below to see how much you need from each food group
based on your calorie level. Circle the row with the amounts that you need.
MyPlate Amounts by Calorie Level
Activity Level
Gender Age Sedentary Moderately Active Active
Female 14-18 1800 calories 2000 calories 2400 calories
Male 14-18 2000-2400 calories 2400-2800 calories 2800-3200 calories
Calories Grains Vegetables Fruit Dairy Protein
1800 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
2000 6 ounces 2 ½ cups 2 cups 3 cups 5 ½ ounces
2200 7 ounces 3 cups 2 cups 3 cups 6 ounces
2400 8 ounces 3 cups 2 cups 3 cups 6 ½ ounces
2600 9 ounces 3 ½ cups 2 cups 3 cups 6 ½ ounces
2800 10 ounces 3 ½ cups 2 ½ cups 3 cups 7 ounces
3000 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces
3200 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces
15
NORTHEAST PHILLY
Calories Grains Vegetables Fruit Dairy Protein
2000 6 ounces 2 ½ cups 2 cups 3 cups 5 ½ ounces
Grains Vegetables
____ 1 slice whole-wheat toast (1 oz. eq.)
____ 5 whole-wheat crackers (1 oz. eq.)
____ 1 slice white bread (1 oz. eq.)
____ 1 slice of whole-wheat bread (1 oz. eq.)
____ 1 cup of whole-grain cereal (1 oz. eq.)
____ ½ cup brown rice (1 oz. eq.)
____ 1 cup of noodles (2 oz. eq.)
____ 1 a hamburger bun (2 oz. eq.)
____ 3 cups of popcorn (1 oz. eq.)
____ 6 baby carrots (½ cup eq.)
____ 1 large ear of corn (1 cup eq.)
____ 1 medium baked potato (1 cup eq.)
____ 1 cup cooked greens (1 cup eq.)
____ 3 broccoli spears (1 cup eq.)
____ 1 large sweet potato (1 cup eq.)
____ ½ cup vegetable juice (½ cup eq.)
____ 1 cup chopped lettuce (½ cup eq.)
Fruit Dairy
____ 1 small apple (1 cup eq.)
____ 1 large orange (1 cup eq.)
____ 1 cup of canned peaches (1 cup eq.)
____ 1 cup 100% orange juice (1 cup eq.)
____ 1 small wedge of watermelon (1 cup eq.)
____ 1 medium wedge of cantaloupe (½ cup eq.)
____ 1 small boxes of raisins (½ cup eq.)
____ ½ cup low fat cottage cheese (¼ cup eq.)
____ 1 cup fat free milk (1 cup eq.)
____ 2 oz. of low fat American cheese (1 cup eq.)
____ 1 ½ oz of cheddar cheese (1 cup eq.)
____ 1 ½ cup of light ice cream (1 cup eq.)
____ 1 cup of low fat yogurt (½ cup eq.)
____ 1 cup of 1% milk or 2% milk (1 cup eq.)
Protein
____ 1 oz nuts (2 oz. eq.)
____ 1 cup split pea soup (2 oz. eq.)
____ 1 small chicken breast half (3 oz. eq.)
____ 1 small lean hamburger (3 oz. eq.)
____ 1 egg (1 oz. eq.)
____ 1 tablespoon peanut butter (1 oz. eq.)
____ ¼ cup of black beans (1 oz. eq.)
____ 1 sandwich slice of turkey (1 oz. eq.)
Directions: Using the chart on page 14 or your personalized plan from SuperTracker, fill in the
number of calories you need daily and the number of servings you need from each food group (or
use the standard amount for 2000 calories). Then, in the second table check off the foods you
would eat in order to meet the needs listed in the first table. If you want a larger portion than what
is listed, use more than one check mark. For example if you need to use 2 slices of bread for a
sandwich, put two next to bread.
Northeast Philly Fun Fact: Bill Keane, the
creator of the world’s most syndicated comic
strip The Family Circus, began practicing his
talent while attending high school in
Northeast Philadelphia
Take the Market-Frankford Line to West Philly
16
WEST PHILLY
No Bones About It…Calcium & Vitamin D Count
1. Humans need to eat foods rich in __________________ so that muscle contractions occur and to
maintain and build strong bones.
2. After the age of _____________ your bones are not able to store as much calcium.
3. This is an example of _________________ bone.
4. This is an example of __________________ bone.
5. ___________________ is a disease which weakens bone, causing it to become brittle.
6. True or False Osteoporosis is preventable!
7. Weight bearing activities such as _________________ can help to build your bones.
8. Individuals 14-18 years old need _______________ of calcium per day.
9. MyPlate recommends that individuals consume _________ cups of dairy per day.
10. List food sources that contain calcium for each of the food groups. Which food group is missing?
11. _________________ is needed for your body to absorb calcium. Individuals 70 years and under should
consume the recommended 15mcg per day.
12. List different factors that may affect the body’s ability to make vitamin D when the ___ shines on
the skin.
13. You should aim for _________ DV of all vitamins and minerals.
14. __________________ is the name of natural sugar found in milk that some people have a hard time
digesting.
15. Some foods that naturally lack certain vitamins and minerals may be ________ to
increase nutrient content.
Grains Fruits Vegetables Protein
17
WEST PHILLY
West
Philadelphia Facts
West Philadelphia
extends from the
Schuylkill River to
City Line Avenue,
Cobbs Creek, and
The Media/Elwyn
SEPTA line
Things to see in
West Philly:
The Philadelphia
Zoo
Memorial Hall
Drexel University
UPenn
Mann Music Cen-
ter for the Perform-
ing Arts
________________
Using the table of calcium-rich foods on the next page, write down all the foods containing
calcium that you eat on a typical day. Then fill in the amount of calcium that each food
provides and add them all up to get a total for the day. After filling in the chart, answer
the questions below it.
While visiting the animals at the Philadelphia Zoo, you stop for an ice
cream treat. This reminds you of how important calcium is for your
body.
Food Calcium (mg) Calcium (%DV)
Breakfast
Lunch
Dinner
Snacks
TOTAL:
1. Teenagers need ______________ mg or ___________%DV of calcium
daily.
2. Are you getting enough calcium? _______________
3. If necessary, go back to the chart and add foods that you could eat so
that your total meets or exceeds the recommended amount of calcium.
4. Getting enough calcium can help prevent what disease?
____________________
18
WEST PHILLY
Sources of Calcium
Food Calcium (mg) % Daily Value
Milk, non-fat, 8 fl. oz. 300 mg 30%
Milk, low-fat (1%), 8 fl. oz. 305 mg 31%
Milk, reduced fat (2%), 8 fl. oz. 293 mg 30%
Milk, whole, 8 fl. oz. 277 mg 28%
Milk, chocolate flavored, low fat (1%), 8 fl. oz 290 mg 29%
Almond milk, calcium fortified, 8 oz. 382 mg 38%
Soy milk, calcium fortified, 8 oz. 289 mg 29%
Yogurt, plain, low fat, 6 oz. 336 mg 34%
Greek yogurt, plain, fat free, 6 oz. 201 mg 20%
Yogurt, fruit, low fat, 6 oz. 258 mg 26%
Greek yogurt, fruit, fat free, 6 oz. 201 mg 20%
Cheese, Cheddar, 1 oz. ( ¼ c. shredded, 1 slice) 204 mg 20%
Cheese, Mozzarella, part skim, 1 oz. (1 stick) 207 mg 21%
American cheese, singles, 1½ oz. (2 slices) 226 mg 23%
Cottage cheese, low fat, 1 cup 206 mg 21%
Cream cheese, 1 oz. 28 mg 3%
Spinach, cooked, ½ cup 122 mg 12%
Collard greens, cooked, ½ cup 89 mg 9%
Kale, cooked, 1 cup 94 mg 10%
Broccoli, cooked, ½ cup 37 mg 4%
Sardines, canned in oil, 3 oz. 325 mg 33%
Salmon, canned, 3 oz. 187 mg 19%
Tofu, firm, ½ cup 253 mg 25%
Tofu, soft, ½ cup 138 mg 14%
Edamame, frozen, cooked, ½ cup 49 mg 5%
Baked beans, ½ cup 63 mg 6%
Black beans, canned, ½ cup 47 mg 5%
Almonds, roasted, 1 oz. 80 mg 8%
Toasted oat cereal, 1 cup 86 mg 9%
Instant oatmeal, 1 packet 98 mg 10%
Cream of wheat, quick, cooked, 1 cup 215 mg 22%
Waffle, 100% whole grain, 1 square (4-inch) 94 mg 9%
Tortilla, corn, 1 medium (6-inch) 20 mg 2%
Macaroni and cheese, made from dry mix, 1 cup 90 mg 9%
Pizza, cheese, regular crust, 1/8 of 12” 165 mg 16%
Pizza, cheese, regular crust, 1/8 of a 16” 293 mg 29%
Orange juice, calcium fortified, 8 fl. oz. 347 mg 35%
Orange juice, 8 fl. oz. 27 mg 3%
Orange, medium 52 mg 5%
Pudding, chocolate, snack pack, 1 container 58 mg 6%
Frozen yogurt, vanilla, low fat, ½ cup 156 mg 16%
Ice cream, vanilla, ½ cup 85 mg 9%
19
WEST PHILLY
Calcium and Vitamin D Trivia
1. This cheese is patriotic. __________________ 2. This is an important mineral found in dairy products and dark green leafy veggies.
_________________________
3. What is the name of a natural sugar found in milk? ______________________ 4. You need this much cottage cheese to get the same amount of calcium as in one cup of
milk. _________________
5. What kind of milk is made from a bean? _____________________ 6. This kind of milk has fat, but the ‘lowest’ amount of fat. __________________
7. This “sunshine” vitamin is important for building strong bones and teeth. ____________ 8. What do you call cheese that is sad? ___________________________
9. What do you call a piece of cheese that likes to shoot hoops? _____________________
10. Which cheese is made backwards? _______________
11. I am a frozen healthy alternative to ice cream.
________________________ 12. This can be a meal or side dish and it’s made with pasta.
_______________________
13. This disease can occur in both men and women at any age due to a lack of calcium and vitamin D.
_________________________
14. What do you call a condition where someone can’t stand
milk sugar? ________________________________ 15. Growing children and teens need this number of cups from the dairy group each day.
___________________________
West Philly Fun Fact:
West Philadelphia was
the home of the TV show
“American Bandstand”
from the 1950s-80s. The
dance show featured the
talent of local high
school students.
Take the Market-Frankford Line to Old City
20
OLD CITY
After touring Independence hall and visiting the Liberty Bell, it’s
time for a snack.
Snack Wise
1. What is the definition of a snack?
2. List the healthy snacking tip for each letter in the SNACKS acronym:
S:
N:
A:
C:
K:
S:
3. Making shifts in our snack choices can help to limit calories from
and and reduce
intake.
4. For each of the snack foods listed, think of a healthier alternative:
Cheese curls Nacho Chips
Candy Cookies
5. List four healthy snack ideas:
6. Explain how reading nutrition labels can help you make healthy
choices.
Old City
Philadelphia Facts
Old City is actually a
section of Center
City, from Front St.
and 6th St. between
Vine St. and Walnut
St.
Things to see in Old
City:
Independence Hall
Betsy Ross House
Carpenter's Hall
The Liberty Bell
Center
The Constitution
Center
Penn’s Landing
________________
21
OLD CITY
You stop at the gift shop in the National Constitution Center to buy
your snack. Compare food and drink labels to make a smart choice.
Record the following for Product 1 and 2
Product 1: Product 2:
What is the product’s name?
What is the serving size accord-
ing to the label?
How many servings are in the
entire container or package?
What is YOUR typical portion of
this product? (How much do you
usually eat?)
How many total calories are
there in one serving?
How many calories would you
consume if you ate everything in
the package?
How many grams of fat are in
one serving of the product?
How many grams of fat would
you consume if you ate every-
thing in the package?
What is the percent daily value
for fat?
Is it a low fat or high fat product
based on percent daily value?
Which nutrient(s) has a high per-
centage that should be a low
percentage?
Which nutrient(s) has a low per-
centage that should be a high
percentage?
Do you think this food is a
healthy choice?
22
OLD CITY
Take Bus Route 33 to North Philly
Healthy Snacks Word Search
B A K E D C H I P S N A P O A R G A
S A L A D W I T H D R E S S I N G A
O P I F R U I T S M O O T H I E E R
K P M P A A K I S B C E L D T N D E
A L H B E S D S E R P A D T I R E G
P E T A U A B I T T O U S I S T L R
R S I N L D N H L D P T S A E A I A
E L W D A E L U T E O T S W L R O N
T I L J Y R A R T C S U C M B S B O
Z C A E A S R A I S I N S C A H D L
E E E S P P L R N B E S Y E T S R A
L S R U L O P O T A T O P D E K A B
S R E K C A R C L A M I N A G L H A
G S C O D E S H C S C B N C E T H R
B A H E U A L F Y R K H L C V V N G
K C I T S E S E E H C R N M L L A T
T R U G O Y H I R A D M C R P A C S
D C C R I A M U I Y A A I P I C E A
P S A N D K N H A R C R S E L T I G
salad with dressing fruit smoothie yogurt
baked potato dried apricots raisins
hardboiled egg chocolate pudding salsa
cheese stick animal crackers apple slices
granola bar vegetables celery
cereal with milk popcorn baked chips
PB and J peanuts pretzels
Old City Fun Fact: At
the age of 24, Betsy
Ross allegedly sewed
the first American flag
by hand in her Old City
home at the request of
George Washington. You
can still visit the Betsy
Ross house today.
23
NORTH PHILLY
After touring the Eastern State Penitentiary you pass a fast food
restaurant and realize it’s time for lunch. There are many options
to choose from, but you want to make a healthy choice.
Fast Food: Figuring Out the Facts
1. List five reasons why we eat fast food.
2. On average, Americans eat out times a week and times a year.
3. Fast foods are often high in: __________________
4. Eating too much fat can raise
levels in the blood.
5. What nutrients provide calories?
6. MyPlate recommends that we limit our intake of sodium to
mg/day.
7. MyPlate recommends we limit our added sugars to <
of daily calories which equals about teaspoons of
sugar a day based on 2,000 calories.
8. According to MyPlate, what is one of the most important parts
of building a healthy eating style that is related to eating fast
food?
9. List five healthier choices that you can make at a fast food
restaurant.
North
Philadelphia
Facts
North Philly includes
everything north of
Vine St. between 35th
St. and Adams Avenue
Things to see in North
Philly:
Philadelphia Doll
Museum
Eastern State Peni-
tentiary
Strawberry Mansion
La Salle University
Art Museum
________________
24
NORTH PHILLY
North Philly Fun Fact:
John Coltrane, jazz
saxophonist and pioneer
of jazz music, moved to
North Philadelphia in
1943. Critics credit
Philadelphia’s rich jazz
culture for much of his
development as an artist.
Using a Fast Food Nutrition Guide or fast food menus, choose 3 items from the menu
that you might typically order and write them in the box below. Look up the amount of
calories and fat in each of your items and then add up the totals for your meal.
Example: Menu from a Burger Restaurant
My Menu from: ______________________
Now try to makeover your meal by choosing healthier items. Choose 3 items from the
same menu that add up to less 600 calories and less than 25 grams of total fat and
write them in the box.
Example: Healthier Menu Makeover from a Burger Restaurant
My Healthier Menu Makeover from:____________________
Menu Item Calories Grams of Fat
Quarter Pound Burger w/ Cheese 510 26
Large French Fries 500 25
Chocolate Milkshake 580 14
Totals: 1590 65
Menu Item Calories Grams of Fat
Totals:
Menu Item Calories Grams of Fat
Cheeseburger 300 12
Small French Fries 230 11
Bottle of Water 0 0
Totals: 530 23
Fast Food Makeover
Menu Item Calories Grams of Fat
Totals:
25
NORTH PHILLY
Now that you’ve seen how to cut back on the amount of calories and fat in your fast food
meal, try to makeover a meal from a restaurant you might find in your neighborhood. Re-
member that your healthier menu should add up to less than 600 calories and less than
25 grams of total fat.
My Menu from: ______________________
My Healthier Menu Makeover from:____________________
My Menu from: ______________________
My Healthier Menu Makeover from:____________________
Menu Item Calories Grams of Fat
Totals:
Menu Item Calories Grams of Fat
Totals:
Menu Item Calories Grams of Fat
Totals:
Menu Item Calories Grams of Fat
Totals:
26
NORTH PHILLY
A lot of the foods in the fast food restaurant you stopped at are
high in fat. See if you can guess how much fat is in each of these
fast food meals.
Write the letter of the plate or container you think represents each meal and guess
the amount of total fat in the meal.
Remember: 1 teaspoon = 4 grams of fat
Take Bus Route 32 to Northwest Philly
Meal Letter Total Fat in Product (g)
1. Big cheeseburger with toppings,
large fries, medium soda
2. Cheeseburger, small fries, small
soda
3. 2 pieces fried chicken (breast and
thigh), mashed potatoes with gra-
vy, biscuit, medium soda
4. 1 piece fried chicken (breast),
mashed potatoes with NO gravy,
green beans, small soda
5. 2 slices pan pizza with pepperoni,
medium soda
6. 2 slices thin crust pizza with
mushrooms, small soda
27
NORTHWEST PHILLY
Rethink Your Drink
1. ____ to ____% of your total body weight is made up of water.
2. List 3 important things that water does for the body:
______________________________________________________________
______________________________________________________________
______________________________________________________________
3. List 3 signs and symptoms of dehydration.
______________________________________________________________
______________________________________________________________
______________________________________________________________
4. ___________________ is the best drink to stay hydrated.
5. Even mild dehydration can ___________________ affect performance.
6. What are other sources of water?
______________________________________________________________
______________________________________________________________
______________________________________________________________
7. Choose ________-________ or ________-________ milk and milk alternatives.
8. ___________________________ is an example of a drink with added sugar.
9. ___________________________ is an example of a drink that is nutrient-dense.
10. As ______________________ increases, __________________ increase too.
11. How many teaspoons of sugar are in a 20 oz. soda?
_______ g x _______ servings = _____________ grams sugar in bottle
___________ g ÷ 4 = _______________ teaspoons sugar in bottle
You rent a bike to go for a ride along the Schuylkill River Trail. You
want to bring a beverage with you to make sure you are staying
hydrated during your ride, but you’re not sure what drink to bring.
28
NORTHWEST PHILLY
How much sugar is in my drink?
My drink is _________________
Step 1:
Step 2:
Northwest Philly Fun Fact:
The highest point of elevation in Philadelphia,
about 445 feet above sea level, is in Chestnut
Hill near the intersection of Germantown
Avenue and Bethlehem Pike.
Northwest
Philadelphia Facts
Northwest Philly ex-
tends from Stenton
Ave and Cheltenham
Ave to the Schuylkill
River between
Northwestern Ave
and Roosevelt Blvd
and North Philadel-
phia
Things to see in
Northwest Philly:
Wyck Historic
House and Garden
Woodmere Art Mu-
seum
Fairmount Park
Schuylkill River
Trail
____________________
Total amount of sugar
# of grams of sugar in 1 teaspoon
X
=
Total # of teaspoons of
sugar
# of servings
Grams of sugar
in one serving
X
=
Total amount
of sugar
You check the label on your beverage container to see how much
sugar it contains.
29
NORTHWEST PHILLY
Take Bus Route 27 to south Philly
Choose one beverage, except milk, flavored milk, or 100% juice. Then
choose a second beverage that is either milk, flavored milk, or 100%
juice. Record the following information or values for your products in the
chart provided.
Record the following for Product
#1 and #2
Product #1 Product #2 (milk, flavored
milk, or 100% juice)
What is the product’s name?
What is the serving size according
to the label?
How many servings are in the en-
tire container or package?
How many total calories are there
in one serving?
How many calories would you con-
sume if you drank the whole con-
tainer?
How many grams of sugar are in
one serving of the beverage?
How many teaspoons of sugar are
in one serving of the beverage?
(Hint: 1 teaspoon = 4 grams of
sugar)
How many grams of sugar would
you consume if you drank the en-
tire container?
How many teaspoons of sugar
would you consume if you drank
the entire container? (Hint: 1 tea-
spoon = 4 grams of sugar)
What is the 1st ingredient listed?
What is the 2nd ingredient listed?
What vitamins and/ or minerals
are listed on the labels?
List 1-2 ingredients which are a
mystery to you.
30
Fruits & Vegetables
1. According to MyPlate, how much of our plates should be fruits and vegetables?
2. The five subgroups of vegetables are:
________________________
________________________
________________________
________________________
________________________
3. How many cups of vegetables does MyPlate recommend we have
every day?
4. List two vegetables that count as a serving (1 cup):
______________________________
______________________________
5. How many cups of fruit does MyPlate recommend we have every day?
6. List two fruits that count as a serving (1 cup):
______________________________
______________________________
7. List five nutrients that are found in fruits and vegetables:
_______________________
_______________________
_______________________
_______________________
_______________________
South
Philadelphia Facts
South Philadelphia
is bounded by South
St., the Delaware
River, and the
Schuylkill River
Things to see in
South Philly:
The South Phila-
delphia Sports
Complex
The Italian Market
South Street
Shops and Restau-
rants
Philadelphia Naval
Shipyard
________________
SOUTH PHILLY
After watching a game at the sports complex, you walk through
the Italian Market and stop at a fruit and vegetable vendor to
buy some produce to bring home.
31
SOUTH PHILLY
Directions:
1. Volunteers for the activity will be blindfolded.
2. Each person will taste one of the sample items and try to guess what it is. The rest of
the students will remain quiet!
3. They will remove their blindfold and they will be told which food item they had.
4. Then everyone else will get a chance to try each of the food items and fill out the table
below.
5. Remember to look for your favorites next time you are in the grocery store.
Food item # Name of food item
Rating Give each food a rating between
1 and 10
1 = yuck and 10 = yum
Description Describe the taste, texture, feel, and
smell.
1
2
3
4
5
6
You notice there are several foods that you’ve never eaten before and
decide to give them a try.
32
SOUTH PHILLY
South Philly Fun Fact: Philadelphia is home to
countless incredible athletes including Kobe
Bryant, Vince Papale, and Roy Campanella.
Many have played in the complexes in South
Philly. Who else can you think of?
As you walk through the market, the vibrant colors of all the different
fruits and vegetables catch your eye.
Fruit and Vegetable Name Game
Think of as many fruits and vegetables as you can. Fill them in the correct column according
to their color.
Red Orange Blue & Purple Green White
33
Take the bus of your choice home
SOUTH PHILLY
Fruit and Veggie Scramble
Unscramble the letters below to make fruits or vegetables.
1. ryerch _______________________________
2. aoomtt _______________________________
3. goman _______________________________
4. iealepppn _______________________________
5. nanaba _______________________________
6. achspin _______________________________
7. colibroc _______________________________
8. plganteg _______________________________
9. yberblreu _______________________________
10. uoaaecntlp _____________________________
11. plape _______________________________
12. ralentewom _____________________________
13. orartc _______________________________
14. hcunizci _______________________________
34
After a busy and eventful day, your journey
through Philadelphia has come to a close.
Everything that you practiced throughout
your trip applies all over the city and
anywhere else in the world you may find
yourself. Use what you have learned in the
Eat.Right.Now. nutrition program to help you
make smart and healthy choices everyday.
35
36 Funded by the Pennsylvania (PA) Department of Human Services (DHS) through PA Nutrition Education Tacks, a part of
USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact
the DHS toll-fee Helpline at 800-692-7462 or 215-430-0556. USDA is an equal opportunity provider and employer.