C O O K I N G M AT T E R S P R E S E N T S

Sugar Shocker
Compare labels to choose Nutrition Facts
foods lower in sugar. Serving Size 1 cup (264g)
Servings per Package 2

Think sugar gives you a lift? Think again. Too much sugar will leave you Amount Per Serving

feeling tired and sluggish soon after you eat. Healthy foods give you the Calories 310 Calories from Fat 40
energy you need to play, do well in school, and be active all day long. % Daily Value
Total Fat 4.5g 7%
Have you ever seen the Nutrition Facts Panel on a food package? Thats Saturated Fat 0g 0%
where you can find out how much sugar is in your food or drink. Look for Trans Fat 0g
it on the side or back of the package. Sugar is circled in red on the label Cholesterol 0mg 0%
to the right. Sodium 500mg 21%
Total Carbohydrate 57g 19%
Dietary Fiber 10g 40%
Sugars 4g
you reach for
The next time k, Protein 12g
r sugary drin
a soda or othe pa cket s Its ok to eat sugary
Vitamin A 300% Vitamin C 190%
ting 16
think about ea w m uc h
foods from time to Calcium 15% Iron 20%
s ho
of sugar. That time. Think of them as a
in a 20 ounce soda! special treat instead of
* Percent Daily Values are based on a 2,000 calorie diet.
sugar is uit
Your daily values may be higher or lower depending on
ixing 100% fr
Instead, try m
your calorie needs.
an everyday food.
h spar kling water. Nutrition Facts
juice witio n Facts
NutrSizite 1 bottle (8 oz) Serving Size 8 fl oz (240mL)
Servings per Conta
Serving iner 2
ckage 1
Servings per Pa Amount Per Serving
ving Calories 80
Amount Per Ser
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Calories 100
the food labels below. Circle Cal which
ories from Fatfood
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Total Fat 0g
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11% Sodepdium 135mg 2%
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te 12 g Potassium 31
Total Carbohy
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0% Total Carbohy 9%
0g
Dietary Fiber OR
drate 22g
7%
Dietary Fiber <
Su ga rs 12 g 1g
Sugars 21g 4%
Protein 8g
Protein 6g
8%
Vitamin C
Vitamin A 0%
Iron 0% Vitamin A 0%
Ca lciu m 45 % Vitamin C 8%
a 2,000 calorie
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Got a taste for something sweet? Have fun with fruit! Try a cool and
tasty fruit smoothie in place of a sugary drink, snack, or dessert.
DID YOU
Fruit Smoothies KNOW?
rally
Chef Susan Goss Chicago, Ill. Fruit is natu
an d it gives
Serves 2, 1 cup per serving sweet
thy stuff
Prep time: 10 minutes Cook time: None you the heal
grow and
you need to
Ingredients Directions ave it on
be strong. H
snack.
1 medium banana 1. Peel banana. Place in blender. its own for a
sweeten
cup ice cubes 2. Add remaining ingredients to the blender. Or use it to
versions
1 cup low-fat plain If using cinnamon, add now. lower-sugar
ri te foods,
yogurt 3. Cover and blend until smooth. of your favo
o r yogurt.
cup 100% orange like cereal
juice Chefs Notes
4 frozen strawberries
Use any fresh or frozen fruit, such as peaches, blueberries,
Optional Ingredients raspberries, or mangoes. Use fruits in season when you can.
teaspoon ground For a creamier smoothie, use nonfat, soy, or 1% milk
cinnamon instead of orange juice.
Freeze slices of fruits that are about to go bad. Use Want more
Materials these in your smoothies.
tasty recipes
Measuring cups If smoothie is too thick, add water or ice. If smoothie to make with
is too thin, add more fruit.
your friends
Special Materials If you dont have a blender, use a fork to mash the and family?
Blender fruit. Whisk in the other ingredients. Serve over ice.
Get all Cooking Matters
Nutrition Info (per serving) recipes right on
your phone at
CALORIES TOTAL FAT SUGARS SODIUM
CookingMatters.org/app.
150 1.5g 19g 65mg

This is Your Brain on Breakfast

A balanced breakfast includes foods from at least 3 MyPlate food groups. Match these
popular breakfast foods with the food group they belong to. Hint: Some foods may have
ingredients from more than one food group!
DID YOU
Foods Food groups
KNOW?
Bagel
Most schools
Cereal serve
Fruits breakfast ev
ery
Eggs day. They ca
n
Apple include man
y of
Vegetables your favorite
Veggie omelette foods
from this ac
Oatmeal tivity.
Ask your teac
Grains her or
Yogurt principal ab
out your
Waffle school break
fast
Banana program.
Protein
Bean burrito
Milk
Dairy
Toast
Visit MyPlate Kids Place for fun videos, games, and
Peanut butter activity sheets. Go to www.choosemyplate.gov/kids.

of
TIP: You can make or buy all ins.
gra
these grain foods as whole
omelette, Bean burrito, Peanut butter; Dairy: Yogurt, Milk
Grains: Bagel, Cereal, Oatmeal, Waffle, Bean burrito, Toast; Protein: Eggs, Veggie
Word matching answers: Fruits: Apple, Banana; Vegetables: Veggie omelette;