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Relentlessly Fun, Deceptively Educational
deceptivelyeducational.blogspot.com

FOOD
’s
RESOURCES
American Heart Association book about
Making Healthy
Discovery Kids
Family Education (Pearson Education, Inc.)
Healthy Way (blog)

Choices
KidsHealth
Livestrong
Mayo Clinic
National Health Service (UK)
SuperKids Nutrition
WebMD

ANSWERS
Pg. 4 Natural vs. Added Sugar: Apple=Natural, Cupcake=Added, Milk=Natural,
Honey=Natural, Raisins=Natural, Lemonade=Natural AND Added, Cookies=Added, Fruit
Snacks=Added, Grapes=Natural, Maple Syrup=Natural
Pg. 4 True or False: 1. False, 2. True, 3. True, 4. True, 5. True, 6. True, 7. False, 8.
True
Pg. 6 Figure the Fraction: 575 mg=1/4 tsp., 1,150 mg=1/2 tsp., 1,725 mg=3/4 tsp.
Pg. 6 Who’s Eating Too Much?: Jason
5 2

SODIUM
High-fiber foods have 5 or more grams of fiber. Foods
with between 2.5 and 4.9 grams of fiber are also good
sources of fiber.
is a mineral that our bodies need in small
amounts. Sodium does many things, such as How much? Amount of Fiber
help: Baked beans (vegetarian) 1/2 cup 5.2 grams
 muscles relax and contract. Broccoli (baked) 1 cup 5.1 grams
 control the pressure which moves blood through- Apple (with skin) 1 4.4 grams
out your body (blood pressure). Peas 1/2 cup 4.4 grams
 keep your body's system of nerves working right.
Raspberries 1/2 cup 4 grams
Oatmeal (cooked) 1 cup 4 grams
Popcorn (air-popped) 3 cups 3.5 grams
Salt is used to season and preserve foods; it
Almonds 23 nuts 3.5 grams
contains sodium. Foods, such as the
Brown rice (cooked) 1 cup 3.5 grams
following, have lots of salt and should
Banana 1 3.1 grams
only be eaten occasionally.
 Bacon  Nuts Orange 1 3.1 grams
 Cheese  Pretzels Raisins 1/2 cup 3 grams
 Ham  Potato Chips Whole- or Multi-Grain Bread 1 slice 1.9 grams
 Pickles  Soup

Make a list of foods that will give you enough daily fiber.
How much? Amount of Fiber
Many children and adults consume too much
SODIUM

sodium. Eating foods too often that are high

!
WAY TOO MUCH
A typical school-age child is consuming 3,000
to 4,000 milligrams of sodium every day.
total grams of fiber
1 6

FIBER How much sodium should you consume each day?

?
Age Milligrams (mg)
is an important nutrient. It is found in many of
FIBER
the plants that we eat, such as vegetables, 3 years 500-1,200
fruits, beans, and nuts. 4-8 years 1,000-1,600
9-13 years boys: 1,800-2,200
girls: 1,600-2,000
FIBER is good for us. It: 14-18 years boys: 2,200-2,400
girls: 2,000-2,200
 Helps us digest and pass
foods that we eat.
Figure the fraction
 Makes our bodies absorb sugar slower. If 1 teaspoon of salt has 2,300 milligrams of sodium,
how much of a teaspoon is …
 Helps keep our hearts healthy.
575 milligrams of sodium?
 Keeps us feeling full longer, which can 1,150 milligrams of sodium?
prevent overeating. 1,725 milligrams of sodium?

?
Who’s eating too much sodium?
Lots of kids don’t get enough
fiber. How much is enough? Jen (4 yrs. old) Sophia (10 yrs. old)
300 mg 800 mg
Find your age below. Circle the amount of fiber that is 400 mg
recommended for you daily.
200 mg
600 mg 300 mg
CHILDREN
1-3 years old: 19 grams total total
4-8 years old: 25 grams
Kevin (16 yrs. old) Jason (3 yrs. old)
BOYS GIRLS 550 mg 600 mg
9-13 years old: 31 grams 9-13 years old: 26 grams
14-19 years old: 38 grams 14-19 years old: 26 grams 400 mg 350 mg
300 mg 300 mg
ADULTS 600 mg total
20-plus years old: 25-35 grams
total
3 4

SUGAR
is in almost every food we eat.
Guess which kind of sugar is in the following foods.

Natural Added
Apple
NATURAL
Some foods contain natural sugars, which Cupcake
are sometimes called complex
Milk
carbohydrates (pronounced car-
bow-high-drates). Honey
 Fruits.
 Low-fat dairy products. Raisins
 Whole grains.
These are the good kinds of sugars that give
SUGAR

Lemonade
you energy and break down more slowly in
your body. Cookies

Fruit snacks
ADDED
Grapes
Many packaged foods are sweetened with
sugar. Too much added sugar is not healthy. Maple syrup

?
Look at the label on packaged
foods. If you find these words in TRUE
the list of ingredients, you know OR 1. I should eat candy after every meal.
sugar has been added. FALSE
2. Soda pop has added sugar.
 Maltrose
 Sucrose 3. Cheese contains galactose, a natural sugar.
 High fructrose corn syrup 4. Drinking the sugar in milk is good for you.
5. Treating yourself to sweets (with added sugar) is
How much added sugar is okay each day? alright every once in awhile.
preschoolers 16.7 grams 4 tsp. 6. Fruit is healthy, even though it has sugar.
children ages 4-8 12.4 grams 3 tsp. 7. If I don’t like the taste, I should add sugar.
children ages 9-18 21-33 grams 5-8 tsp.
adults 25-37.5 grams 6-9 tsp. 8. Bees and trees make natural sugar.