lesson 5: calcium rich foods build strong bones and teeth · · 2017-09-27p. 76 lesson 5: calcium...

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Lesson 5: Calcium Rich Foods Build Strong Bones and Teeth 76

Lesson Preview 77

Background Information 78

Reading Activity 79

Music, Poetry & Finger Play Activity Dem Bones (song)

Rice and Milk (song)

Arroz con leche (song)

80-81

Physical Activity Strong Bones Simon Says 82

Exploratory Activity Strong Bones and Teeth 83-89

Craft Activity Pasta Skeleton 90

Coloring Activity 91

Snack Activity Yogurt-Fruit Smoothie 92

Quiz 93

Parent Handout 94

Parent Handout (Spanish) 95

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Summary Reading the featured book introduces parents and children to a lesson about foods that pro-vide calcium and other nutrients needed for healthy bones and teeth. They will learn the im-portance of vitamin D and exercise for building strong bones.

Objectives Children and parents will: • Know that green leafy vegetables and dairy foods contain the minerals needed to build

strong bones and teeth. • Choose low-fat sources of calcium for children over 2 years old. • Know that exercise builds strong bones.

Lesson Message

Build Strong Bones and Teeth

Lesson 5: Calcium Rich Foods

Lesson Preview

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• This information is for the instructor’s benefit - may be shared informally with group participants. Bone is a living tissue that is constantly being built, broken down and made anew. Throughout life, bones are taking up and releasing calcium, phosphorus, magnesium, and other minerals, a cycle that is influenced by a variety of factors, including diet and exercise habits. Eating for bones & teeth: • Milk and milk products are sources of Vitamin B12, potassium, protein, vitamin D, riboflavin,

calcium and phosphorus. • Vitamin C from citrus fruits, tomatoes, peppers, and other fruits and vegetables is essential for

making collagen, the connective tissue that minerals cling to when bone is formed. • Vitamin K is thought to stimulate bone formation. It is found most abundantly in dark leafy

greens like kale and spinach, but is also readily available in beans, soy products, and some fruits and vegetables.

• Potassium decreases the loss of calcium from the body and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits, vegetables and beans are all rich sources of potassium.

• Magnesium, like calcium, is an important bone mineral. Studies have shown higher magnesium intakes to be associated with stronger bones. “Beans and greens”—legumes and green leafy vegetables—are excellent sources of magnesium.

• Vitamin D is a hormone produced by sunlight on the skin. It controls your body's use of calcium and is an important player in bone building. About 15 minutes of sunlight each day normally produces all the vitamin D children need to build strong bones.

By their fourth or fifth birthdays, many children grow out of their ability to digest lactose (milk sugar). Drinking milk can cause stomach pain, gas, bloating, diarrhea, and other uncomfortable symptoms in lactose-intolerant children. There are special lactose-reduced dairy products and enzyme pills available for people who are lactose intolerant. Yogurt that contains live cultures is a good source of calcium and can be easier to digest than milk—even for those who are lactose intolerant. Exercise gives bones a reason to live. When bones are put to work, especially in weight-bearing activities (exercise in which you support the weight of your own body) such as running, soccer, basketball and weightlifting, bones respond by becoming stronger and denser. Engaging in physical activity may be the most helpful thing children can do to promote bone health. A recent study published in the medical journal, Pediatrics, found that sedentary teens had lower bone density by age 18 than those who engaged in regular physical activity.


Background Information

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Read Aloud Story Time

Refer to “Story Time Tips” (see Appendix).

For Preschool—Kindergarten:

It Looked Like Spilt Milk, by Charles G. Shaw (ISBN: 0064431592) Sample questions to engage children and introduce lesson topic:

1. Was it really a rabbit? 2. What do you think can look like spilt milk, a sheep or an angel? 3. Have you ever seen clouds that look like something else? For Grades 1-3: Milk: From Cow to Carton, by Aliki (ISBN: 0064451119) La Leche: De La Vaca Al Envase, by Aliki (ISBN: 8426127576—Spanish)

Sample questions to engage children and introduce lesson topic: 1. Where does milk come from? 2. Have you ever seen a real cow? 3. What do cows eat?


Reading Activity

Tip To Teach

Exercise builds strong bones! Green leafy vegetables and milk contain the calcium and

minerals needed to build strong bones & teeth. Whole milk, cheese, and butter have calcium,

but have a lot of saturated fat, too.

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Dem Bones (song) Sing to: "Dem bones"

The toe bone connected to da foot bone, The foot bone connected to da ankle bone, The ankle bone connected to da leg bone The leg bone connected to da knee bone, The knee bone connected to da thigh bone, The thigh bone connected to da hip bone, The hip bone connected to da back bone, The back bone connected to da neck bone, The neck bone connected to da head bone, Oh, build good healthy bones! Dem bones, dem bones, gonna walk aroun' Dem bones, dem bones, gonna walk aroun' Dem bones, dem bones, gonna walk aroun' Oh, build good healthy bones! The head bone connected to da neck bone, The neck bone connected to da back bone, The back bone connected to da hip bone, The hip bone connected to da thigh bone, The thigh bone connected to da knee bone, The knee bone connected to da leg bone, The leg bone connected to da foot bone, The foot bone connected to da toe bone, Oh, build good healthy bones!

Music, Poetry and Finger Play Activity

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Rice and Milk (Puetro Rican song) Sing to: Arroz con leche

I’m Rice and Milk, I’d like to be wed, To a good little widow who bakes fine bread. Who knows how to sew and knows how to weave, And in the bell tower her needle does keep. Ting-a-ling, ting-along. Ting-a-ling, ting-a-long. With her I will marry, with her I belong. I am the king’s daughter, a good widow, too. I’d like to get married, I know not to whom. With you sir, it’s yes. With you sir, it’s no. With you dear, I’ll marry—let’s be married soon.

Arroz con leche Arroz con leche se quiere casar Con una viudita de la capital, Que sepa coser, que sepa border, Que ponga la aguja en el campanar. Tilin, tilan, sopitas de pan. Alla viene Juan, comiendose el pan. Yo soy la viudita, la hija del rey, Me quiero casar y no encuentro con quien: Contigo, mi vida, me casare yo.

Music, Poetry and Finger Play Activity

Arroz con leche is a favorite Latin-American tune that is also a game. A widow is chosen to be in the center of a circle of children. The children hold

hands and circle around her as she chooses a husband. The widow trades places with the husband, and the game

starts again.

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Lesson 5: Calcium Rich Foods Physical Activity

Strong Bones Simon Says

Directions: Explain that you will be playing “Simon Says” with weight-bearing exercises that build strong bones. Be the first “Simon” in order to demonstrate the type of moves that build bones. Play: Simon says, run in place! (children run in place) Simon says, jump up & down! (children jump up & down) Simon says, skip! (children skip) Hop on one foot! (anyone who hops is out) Simon says hop on the other foot (children hop on one foot) Do jumping jacks (anyone who does jumping jacks is out) Simon says, do jumping jacks! (children do jumping jacks) Simon says freeze!

Tip To Teach

Set a good example! You and your kids can go for a bike ride, play ball together, do some gardening or dance to

music and get silly. Have fun together!

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Lesson 5: Calcium Rich Foods Exploratory Activity

Strong Bones and Teeth Supplies: • MyPyramid poster or handout, (available from www.MyPyramid.gov, or in Appendix)

• “Recipe for Strong Bones” posters (see following pages): (Exercise + Calcium, Phosphorus, Magnesium & Protein + Vitamin D = Strong Bones) • tape • board and markers Directions: • Ask children to locate the milk group on MyPyramid poster. • Ask children why they think their parents tell them to drink their milk. Answer: For strong bones

Explain that bones are living tissue (like skin). Growing children need calcium and other minerals every day to grow strong bones and teeth.

• Ask for examples of dairy foods that contain calcium. List on the board. (milk, yogurt, cheese, cottage cheese) • Did you know that 1% or non-fat milk is much healthier than 2% milk? A cup of 2% milk

has 5g of fat and 1% has only 2g of fat. Non-fat milk, of course, has none! • Ask if anyone is allergic to milk. • Ask if they know of any non-dairy foods with calcium. List on board.

(Broccoli, Almonds, Beans, Green leafy vegetables) • Point to kids exercising on MyPyramid poster.

Explain that weight-bearing exercise helps build strong bones. Weight-bearing exercise is exercise in which you support the weight of your own body. Give examples of weight-bearing exercises (running, jumping rope, jumping jacks, walking, etc.)

• Vitamin D is important for bone growth and health. Milk is fortified with vitamin D and you can get vitamin D from the sun shining on your skin. Just 15 minutes of sunshine a day will give you all the vitamin D you need.

• Put up the “Recipe for Strong Bones” posters (see following pages) to reinforce the recipe for healthy bones (Exercise + Calcium, Phosphorus, Magnesium & Protein + Vitamin D = Strong Bones).

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Recipe for Strong Bones

Exercise

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Plus

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Exploratory Activity


Foods with vitamins and minerals (calcium, phosphorus, magnesium, protein)

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Plus


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Vitamin D

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Lesson 5: Calcium Rich Foods Craft Activity

Pasta Skeleton Supplies: • several different types of pasta, dried beans and lentils, like macaroni, pasta tubes,

spaghetti, tiny shells and wagon wheels • black construction paper • white glue Directions: 1. Glue pasta and beans to paper with glue in the shape of a skeleton. Suggest they lay out

their “bones” first before gluing.

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Lesson 5: Calcium Rich Foods Coloring Activity

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Lesson 5: Calcium Rich Foods Snack Activity

Yogurt-Fruit Smoothie

Ingredients (per person): • 1/2 cup 100% orange juice

• 1/2 banana

• 6 strawberries

• 1/2 cup non-fat yogurt

• 1 tsp. ground flax seed

• ice

Directions: 1. In a blender, process all the ingredients until

thoroughly mixed. Serve.

Check for food allergies.

Before eating or handling food, have children wash their hands with soap and water.

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Circle the correct answer:

1. Which calcium rich food is lowest in fat?

Ice cream Green vegetables Cheese

2. Which milk is healthiest for kids over 2 years old?

Whole Milk 2% Milk 1% or Non-fat Milk

3. Before today, did you know which milk is healthiest for kids over 2 years old?

No Yes

4. Before today, did you know that exercise builds strong bones?

No Yes

Lesson 5: Calcium Rich Foods Quiz

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Your child needs exercise, calcium, minerals and vitamins to build strong bones and teeth. The important time to build strong bones is during childhood and the teen years.

Exercise Exercise is very important to bone health. Weight-bearing exercises such as jumping rope, jogging and walking help build and keep bones strong.

Parent Handout


STRONG BONES AND TEETH

Vitamin D Vitamin D helps the body use calcium to build bones. This vitamin is different - the body makes vitamin D when sunlight hits your skin!

Foods with Vitamin D:

• egg yolks • fish oils • milk and soy milk with Vitamin D added

How to Get More Calcium in Your Kids

• Add beans to your child's favorite soups.

• Top salads or cereals with sliced almonds.

• Serve whole beans or low-fat refried beans in corn tortillas.

• Pour a glass of calcium-fortified juice for breakfast.

Foods with Calcium

• beans

• chickpeas

• almonds

• kale

• collard greens

• Chinese cabbage

• broccoli • canned salmon and sardines with bones

• orange juice and soy milk with added calcium

Milk and Dairy Free

• yogurt

• cheese

• cottage cheese

• milk (1% or non-fat for kids over 2)

Milk and Dairy

Milk Servings Per Day

Infant-1 year: breast milk or formula only 1-2 years: 2 cups whole milk 2-8 years: 2 cups 1% or non-fat 8 years + up: 3 cups 1% or non-fat

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Su hijo necesita hacer ejercicio, calcio, minerales y vitaminas para que ten-gan huesos y dientes fuertes. El período más importante cuando sus hue-sos de desarrollan fuertes es durante la infancia hasta los diez años.

HAGA EJERCICIO El ejercicio es muy importante para tener huesos saludables Ejercicios de resistencia como saltar la cuerda, trotar y caminar pueden ayudarle a que sus

Parent Handout (Spanish)


HUESOS Y DIENTES FUERTES

Vitamina D La vitamina D ayuda a que el cuerpo asimile el

calcio necesario para los huesos. Esta vitamina es diferente – el cuerpo hace su propia vitamina D con la luz del sol en tu piel!

Alimentos con Vitamina D: • Yemas de huevo • Aceite de pescado • Leche y leche de soya con vitamina D Cómo hacer que su niño coma más calcio • Agregue frijoles a las sopas favoritas de sus

hijos • Póngale a las ensaladas o cereales pedacitos

de almendras • Sirva frijoles enteros o frijoles refritos bajos

en grasa en tortillas de maíz • Déles un vaso de jugo fortificado con calcio

en el desayuno

Alimentos con Calcio

• frijoles • garbanzos • almendras

• kale • collard greens • colecitas chinas • broccoli

• salmón y sardinas en lata • jugo de naranja, y leche de soya con calcio

Leche y productos lácteos

• Yogurt • Queso • Queso cottage • Leche (al 1% y

descremada para niños de más de 2 años)

Leche y productos lácteos

Porciones de Leche Diaria: Bebé – 1 año: solamente leche materna o fórmula 1 – 2 años: 2 tazas de leche entera 2 – 8 años: 2 tazas de leche al 1% o descremada 8 años en adelante: 3 tazas de leche baja en grasas, al 1% o descremada

Lección 5: Alimentos Ricos en Calcio / Manual para Padres

lesson 5: calcium rich foods build strong bones and teeth · · 2017-09-27p. 76 lesson 5: calcium...

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