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| CANFit 2140 Shattuck Ave., Suite 610 Berkeley, CA 94704 phone: 510-644-1533 fax: 510-644-1535 info@canfit.org |
After School |
Nutrition |
Physical Activity |
Body Image |
Policy Advocacy
CANFit Reports and Documents | CANFit Fact Sheets | Completed Grantee Projects | Newsletter | Links
CANFit Reports and Documents | CANFit Fact Sheets | Completed Grantee Projects | Newsletter | Links
TIPS THAT CANFIT INTO YOUR AFTER SCHOOL PROGRAM
1. Just Say "No" to Chips, Candy and Soda!Youth buy them on the way to and from school and your after school program. There's no reason for you to serve them, too! Let your program be a place where they eat snacks that will keep them healthy!
2. Have Moving Moments
Adolescents need to be physically active at least 60 minutes a day. Are they just sitting around in your after school program? Get them up and moving for at least 30 minutes. Try fitness circuits, dance time, cooperative games, walk-a-thons. Ask the youth what they want to do, then help them make it happen!.
3. Serve Low-Fat Yogurt
An excellent source of calcium and protein, more easily digested than milk. Try freezing individual containers, taking them out a few hours before your program begins, and letting kids mix them up for a frosty treat!
4. Try Sweet Potatoes
One of the most nutritious vegetables you can eat. They are packed with carotenoids, vitamin C, potassium, and fiber. Plain baked sweet potatoes need no toppings!
5. Fill Up on Fiber
Eat whole grain breads or crackers which are higher in fiber and dozens of other nutrients than refined white or "wheat" flour. It's whole grain if the label says "rye," "whole grain" or "whole wheat." A good source of fiber has at least 2.5 grams per serving.
6. Pick Fruit and Vegetables
Fruits like oranges, strawberries, cantaloupe, watermelon are high in vitamin C, vitamin A, folic acid, and fiber! Broccoli, kale, and spinach are loaded with calcium, iron, fiber, and other vitamins and minerals. Grate crunchy vegetables (try carrots, jicama, and broccoli) into salads and serve with a low-fat dip. Peppers come in all kinds of colors, make a bouquet salad.
7. Drink 100% Fruit Juice
Orange, grapefruit, pineapple and prune are best. You can mix them with club soda or sparkling water to stretch your dollars. Look for "100% juice" on the label, with no added sugars. [Tip: Try calcium-fortified orange juice to increase calcium intake.]
8. Buy Beans
Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, navy, black eyed peas, tofu or lentils. Make them into dips for vegetables, spreads for breads, or add them to salads.
9. Make it 1% Fat Milk
An excellent source of calcium, vitamins, and protein with little saturated fat. Any child over the age of two years old should be drinking low fat (1%) milk. Don't worry, chocolate (1%) milk counts too, but watch out for the added sugars.
10. Don't Forget to Water
Everyone needs at least eight eight-ounce servings of water a day. With the amount of soda and soft drink consumption reaching record proportions, getting enough water is becoming a problem. Don't let it be in your after school program. Serve cool, refreshing, inexpensive water.
October, 1999 - CANFit Program