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					  Module: Food and Nutrition
  Lesson: Go the Distance with Grains

Date: ____________________ Time: ______________ Place: __________________________

Meeting Overview
                                           Activity                               Time
Activity for Early Arrivals:               Go With Grains                         10 minutes
Business:                                  Opening Ceremony/Roll Call,            5-15 minutes
                                           “I Did It” question, other
Program/Education:                         Great Grain Obstacle                   20-25 minutes
                                           Safe on the Home Court                 5-10 minutes
Recreation:                                Spaghetti Jump Ropes                   15-20 minutes
Snack/Craft/Service:                       Trail Mix                              10 minutes

Objectives for this Meeting
1.   The children will identify food in the grain group.
2.   The children will form a better understanding of how grain foods provide energy.
3.   The children will identify safe food handling practices in the kitchen.
4.   The children will begin building aerobic capacity by working on continuous jumping skills.
5.   _______________________________________________________________________

Lesson Background
We need energy to perform all physical activities. The longer or more vigorous the activity, the
more energy is needed to complete it successfully. The more intense, or vigorous, activities are
often called aerobic. Aerobic activity is important for developing and maintaining healthy hearts
and lungs. Children should participate in aerobic style activities three to five times a week, for at
least 20 minutes at a time. Since many children don’t currently participate in that amount of
activity, our goal is to help them develop the capacity to perform vigorous exercise for a minimum
of 20 minutes.

The FIT (Frequency, Intensity, Time) principle will help people of all ages develop a vigorous
physical activity lifestyle. Any of the FIT factors can be used to make an exercise session more
intense. For example, if children aren’t able to perform aerobic activity for 20 minutes without
becoming tired, then they could adjust the frequency of their activity sessions to start improving
their capacity. They could jump rope for 5 minutes at a time several times a day until they’re able
to jump for 10 minutes without stopping. Then they could continue to add time each week.
Another way to use the FIT principle is to exercise more vigorously for the time that they move in
order to increase their ability to participate for a longer time. Instead of just running at a steady
pace, for example, they could mix some high-speed running in with slower running or fast
walking. Or, when jumping rope, they could include some fast jumps in their routine or try double-
Dutch jumping.

Go the Distance With Grain                                                                        1 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
The grain group forms the widest band of MyPyramid (formerly the Food Guide Pyramid). All
foods in this group are made from grains, which come from cereal plants. Grains that we
commonly eat include corn, wheat, oats, rice and rye. Grain foods are good sources of
carbohydrates, which supply the body with energy. The body needs energy to do everything from
sitting still to running a marathon.

MyPyramid recommends that we eat 6 ounces of grain every day, and that at least half of those
are whole grains. A serving from the grain group equals:
  1 slice of bread
  About 1 cup of breakfast cereal
  1/2 cup cooked rice, cereal, or pasta
  1/2 hamburger roll or English muffin
  2 graham cracker squares

Materials Needed
Go with Grains:
 MyPyramid poster or handout
 Kid’s Activity Pyramid handout
 Samples of variety of grain foods (rice, oatmeal, two types of pastas, two types of crackers,
   three types of breads, etc.) in resealable sandwich bags, or magazine photos of different
   grain foods

 “I Did It” leaves

Great Grain Obstacle Course:
 Station posters
 Masking tape
 Objects for obstacle course stations
 Samples (or photographs) of fresh grain foods to represent sample serving sizes in the grain
   group (one slice of bread, 1/2 roll, 1/2 cup cooked pasta or rice, one waffle, etc.)
 “Physical Activity & Grains Log” (one per person; also use in Spaghetti Jump Ropes)
 Fast, upbeat music and music player (optional)

Safe on the Home Court:
  Newsprint or other large paper
  Markers
  Masking tape

Spaghetti Jump Ropes:
  Rope (the length needed varies depending on each person’s height)
  Duct tape of electrical tape
  Heavy scissors
  Labels one per child for the child’s name with 4-H and NEP logo on it
  Labels one per child to identify donor if rope was donated
  Hole punch
  Active, bouncy music and music player (optional)
  “Physical Activity & Grains Log” (also use in Obstacle Course; one per person)
  Drinking water (make available as needed)

Go the Distance With Grain                                                                2 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
Stretch with Rope:
 Jump ropes from previous activity
 Music and music player (optional)

Trail Mix: (Makes 5-1/2 cups)
  1 cup O-shaped cereal pieces
  1 cup square-shaped corn cereal
  1 cup pretzels
  1 cup popcorn, popped
  1/2 cup raisins, dried cherries or other dried fruit
  1 cup peanuts (optional—check for peanut allergies)
  Large bowls (one per ingredient)
  Serving spoons (one per bowl)
  Resealable sandwich bags

  Family Newsletter

Activity for Early Arrivals
Before the program:
 Gather supplies and display a MyPyramid poster in meeting space where everyone can see
During the program:
1. Tell group that they’re going to learn about foods that give us energy to move. Invite children
   to look at grain food samples and share with other children which foods they’ve ever eaten
2. Bring the group together by displaying all of the foods on a table and tell them there are many
   different types of foods in the grain group. Grains are seed parts of cereal plants. All of the
   different foods in the grain group—from flour to macaroni and from crackers to bagels—have
   one thing in common: They’re all made from grains.

Talking It Over
Ask the group the following questions:
Share It:
         How many foods shown in this grain group have you tried?
Process It:
         What was fun about doing this activity?

Opening Ceremony/Roll Call: Name your favorite cereal

I Did It Question: Since the last time we met, _________________________________(insert “I
Did It” question from last meeting)

Other Business Items:

Go the Distance With Grain                                                                   3 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
Before the program:
 Decide how many and which obstacle course stations in the following list to set up. Display
   posters to identify each obstacle course station.

         Spaghetti Stretch—Stretch up, down, to the left and to the right
         Rice Run—Run in place to a count of 15
         Popcorn Hop—Hop on one foot 10 times
         Bread Basket—Players march in and out of row of chairs
         Cracker Crunch—Jump in place to a count of 15
         Cereal Circles—Walk in a circle around two chairs, twice
 Gather materials needed for stations; have youth help set up
During the program:
1. Introduce the Grain group. Foods in the grain group supply the body with energy, and our
   bodies need energy to grow, play, work and do just about everything.
2. Ask youth to name favorite foods in the grain group they have tried. Most of the foods we eat
   every day should come from the grain group. Most kids need at least six servings from the
   grain group, but kids who are more active—who are involved in sports, for example—may
   benefit from eating additional servings from the grain group every day. Encourage youth to
   eat grain foods at every meal to meet their need for six or more servings from the grain
3. To give youth an idea of actual serving sizes, show them the actual samples or photographs
   of grain food servings (one slice of bread, ½ roll, ½ cup cooked pasta or rice, one waffle, etc.)
   Point out that a typical sandwich with two slices of bread is actually two servings from the
   grain group.
4. Now tackle the “Great Grain Obstacle.” This activity is to remind us that grain foods give us
   energy. Describe and demonstrate the activity they’ll be doing at each station.
5. Depending on the number of stations and the size of the group, divide the youth into three- or
   four-person groups. Have one group begin at each station. At your signal, have them go
   through whatever obstacle course is near them. At the next signal, have the groups move to
   the next station. Continue until all groups have completed the obstacles.
6. Pass out the “Physical Activity & Grains Log” and explain how to use the food section of the
   log, giving a grain example. Ask youth to complete the log by the next meeting.

Before the program:
Write the following “Food Safety Tips” on newsprint.
  Keep everything clean. Wash your hands before you touch bread, dry cereals, tortillas or
    other foods.
  When slicing a bagel or a sandwich, handle the knife carefully and always point it down and
    away from yourself.
  Store foods properly. Keep cereals, breads and crackers in dry, closed containers or boxes.
  Refrigerate foods quickly. Put leftover rice, spaghetti or noodles in the refrigerator. Don’t
    leave foods out at room temperature for more than two hours.
  Use pot holders when handling hot pots or hot foods from the microwave oven.
  Get help from an adult when handling electric equipment.
  When baking a cake or handling hot foods, always work with an adults and use oven mitts.
During the program:
 1. Open the discussion with the group by talking about being safe in the kitchen when cooking
     or preparing grain foods. Read aloud or paraphrase the following:

Go the Distance With Grain                                                                     4 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
       Cooking can be lots of fun, but just as there are rules for playing sports safely (such as
       wearing a helmet, wrist pads and kneepads when inline skating and stopping play on the
       volleyball or basketball court to wipe up spilled water) there are basic rules for preparing
       food safely “on the home court.”

 2. Ask for volunteers to identify one or two kitchen safety tips they should follow to be safe in
    the kitchen. (Wash your hands before you start preparing food. Clean off work surfaces.
    Have an adult help you with the stove, oven or microwave.)
 3. Review with the group the “Kitchen Safety Tips” poster that you made before the meeting.
    Ask them why each rule is important. Remind the group that a good chef is a safe chef!

Talking It Over
Ask the group the following questions:
Share It:
        What are some foods made with grains?
        What did going through the Great Grains Obstacle Course make you think of?
Process It:
        Why is it important to eat plenty of foods from the grain group each day?
        What’s your favorite food from the grain group that gives you lots of energy?
Generalize It:
         What new information did you learn about grain foods?
Apply It:
         How will you try to eat grain foods every day?
         What did you learn about grains that you want to share with an adult?

Before the program:
 Gather supplies; photocopy “Physical Activity Log” and logo labels.
During the program:
1. Use pruning shears or heavy scissors to cut each child a piece of rope that reaches from one
   armpit to the other when the child is standing on the rope with his or her feet about shoulder
   width apart.
2. Have the children wrap the ends of the rope with duct/electrical tape to keep it from fraying.
   Attach logo label to each rope.
3. Let children experiment with different types of jumping as they finish their ropes.
4. When everyone has a rope and has experimented for a few minutes, challenge the children
   to jump at a steady pace for 1 minute without stopping.
5. Move around the group and offer positive feedback to children as they move.
6. If they can jump for 1 minute, challenge them to jump for 2 minutes, and so forth. Let them
   know that to have good, strong hearts and lungs, they need to work up to a jumping for 20
   minutes without stopping to rest.
7. Continuous jumping is very tiring, so children will appreciate it if you break up the jumping
   with various challenges such as:
    Lay a rope in a straight line on the floor and zigzag jump up and down the length of it.
    Arrange a rope in a circle or S shape on the floor and jump in and out or around the
    Use two ropes to form a “brook” on the floor, with some spots wider than others, then jump
      over the different widths.
    Have two children form a “V” with their ropes and jump over the narrow and wide parts of
      the V.
    Swing the rope from side to side to the music and alternate with jumping.
8. Have the kids try jumping for 1 to 2 minutes again at the end of the movement session.

Go the Distance With Grain                                                                    5 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
9. Pass out the “Physical Activity & Grains Log” (or refer to it if previously used in meeting) and
   explain how to complete the physical activity section by the next meeting.

Talking It Over
Ask the group the following questions:
Share It:
        What fitness activity was most fun for you?
        What did you enjoy learning about the most in this Kangaroo Jump?
Process It:
        How did you and the other kids in the group use your jump ropes?
        Name some activities that will help you develop your jumping ability.
        What did you learn in this Kangaroo Jump that surprised you the most?
Generalize It:
         What did you learn about making equipment?
Apply It:
         What jumping activities will you do at home this week?
         What did you learn in this Kangaroo Jump that you want to share with an adult you

During the program:
1. Tell the group they are going to cool down and stretch with their spaghetti jump ropes.
2. Have them double their ropes, then hold the two ends in one hand and the loop in the other
   hand. Next tell them to use the looped rope to stretch their bodies. Explain that they must
   hold steady stretches for 8 to 12 seconds and keep their ropes pulled tight.
3. Lead them in performing such stretches as:
    Over head, spread arms wide, with feet about shoulder width apart.
    Over head, leaning to one side, with feet about shoulder with apart; repeat on the other
    Arms in front, with feet about shoulder width apart, twist to one side and hold; repeat on
        the other side.
    Lay the rope in a straight line on the floor. Place both feet on the rope in a slightly
        straddled position. Lean over and try to touch the rope. Move both feet closer together
        and lean over. (Note: Keep both knees slightly bent for these stretches.)
    Hold the rope behind the body with both arms straight down. Gradually lift both arms up
        and back to feel a shoulder and upper back stretch.

Talking It Over:
Ask the group the following questions:
Share It:
         Where does jumping rope fit on the Kid’s Activity Pyramid?
         What’s one high-energy activity we did today?
         What’s one activity we did today that used less energy?
Process It:
         How can you increase the time you can jump rope without stopping?

Go the Distance With Grain                                                                    6 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.
Before the program:
 Gather ingredients and supplies

During the program:
1. Have group members wash their hands with soap and warm water for 20 seconds before
   beginning to prepare the recipe. Be sure that all work surfaces are clean.
2. Arrange bowls and serving spoons in a line on the table where the youth can reach them.
3. Pour one ingredient into each of the bowls.
4. Distribute the resealable sandwich bags and invite the youth to scoop one spoonful of each
   ingredient into their bags to create their own trail mix.
5. Have youth seal their bags, shake and enjoy!

Take Home
    “Physical Activity & Grains Log” handout
    Jump rope
    Family Newsletter

4-H Nutrition Club modules were adapted by University of Minnesota Extension—Clay County
and supported by Extension 4-Health, 2008.

                     University of Minnesota Extension is an equal opportunity educator and employer.

Go the Distance With Grain                                                                              7 of 7
Source: Jump Into Foods and Fitness, Michigan State University Extension. 2003.

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