Eat. Right. in

Philadelphia A tour of healthy eating in the city of Brotherly Love

NAME______________________

2

This workbook will take you on a tour of

Philadelphia. As you travel, from North to

South, East to West, you will encounter

situations that ask you to apply what you

learned in the Eat.Right.Now. nutrition

program to make healthy decisions.

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Table of Contents

Philadelphia p 4-7 ...MyPlate p 4-6 ...Setting Goals p 7 Center City p 8-11 ...Breakfast p 8-11 Old City p 12-15 ...Snacks p 12-13 ...Food Labels p 14-15 North Philly p 16-21 ...Fast Food p 16-20 ...Sodium p 21 Northwest Philly p 22-25 ...Food Safety p 22-23 ...Portions p 24-25 Northeast Philly p 26-29 ...Energy Balance p 26-27 ...Macronutrients p 28-29 West Philly p 30-33 ...Calcium p 30-31 ...Drinks p 32-33 South Philly p 34-37 ...Physical Activity p 34-35 ...Fruits and Vegetables p 36-37 Home p 38-43 ...Budgeting p 38-43

4

PHILADELPHIA

Before you begin your trip through the city, you need to review what you have learned about MyPlate to guide your healthy choices throughout the day.

5

PHILADELPHIA

6

PHILADELPHIA

Grains Vegetables Fruits Dairy Protein Foods Empty Calories

Tomato

Peanut Butter

Kiwi

Yogurt

Rice

Soda

Pudding

Chocolate Milk

Salmon

Mango

Spinach

Tortilla

Zucchini

Cheddar Cheese

Grilled Chicken

Candy Bar

Potato Chips

Corn

Black Beans

Orange Juice

Kool-Aid

Cereal

Raisins

Toast

Eggs

Oatmeal

Sweet Potato

Strawberries

Mayonnaise

Butter

It’s almost time to hit the road, but first, practice categorizing foods accord-ing to the food groups and set some goals to guide you throughout the day.

Place the following foods in the correct food group in the table below.

Philadelphia Fun Fact: Philadelphia is the birthplace of cheesesteak

sandwiches, soft pretzels, and water ice. What food groups would these fall

into?

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PHILADELPHIA

Goal setting can help you be at your best. Use this six-step plan to reach your personal goals. 1. Set realistic goals – One that’s right for you, not someone else.

2. Make a plan – Match your needs. Plan for small, step-by-step changes.

3. Prepare for challenges – Allow enough time for change to happen.

4. Ask for help – Support others as they try to achieve their goals. Share your goal and plans with your family and ask for their help.

5. Give yourself a break – If you stray from your plan now and then.

6. Celebrate – Pat yourself on the back to celebrate your success!

Reach Your Goal! Reach Your Goal!

Step 1. What’s your goal?

Step 2. How can you reach your goal(s)? When would you like to reach it?

Step 3. What are your challenges?

Step 4. Who can help you? How?

Step 5. What if you stray from your plan? How will you get back on track?

Step 6. How will you reward yourself?

Take the bus of your choice to Center City

8

CENTER CITY

Your tour of Philadelphia begins in Center City, but before you see the sights you need to choose a healthy breakfast to build up your energy for the day.

1. Do you normally eat breakfast? 2. Give a few reasons why you might skip breakfast. 3. Describe how you physically feel when you do not eat break-fast and compare it to how you feel when you do eat breakfast. 4. Name two things you could do to make more time for break-fast. 5. Give three examples of a “grab and go” breakfast food. 6. Name a breakfast that includes three or more food groups. 7. Name two breakfast cereals. Which one do you think is health-ier and why?

Center City

Philadelphia Facts

Center City extends from Vine St. to South St. between the Schuylkill and Delaware Rivers

Things to see in Center City:

City Hall

The Free Library of Philadelphia

Reading Terminal Market

Kimmel Center

Pennsylvania Con-vention Center

Love Park

________________

9

CENTER CITY

Breakfast Case Studies: Looking at some examples of what other teenagers ate for breakfast can help you make a smart choice.

Case Study 1: Mandi is 15 years old and plays soccer at Palumbo Playground after school. She eats 2 cups of pre-sweetened corn flakes, a large banana, and 1 cup of whole milk for breakfast. What food groups did she eat? Are some missing? If so, which ones? List key nutrients in her breakfast Could her breakfast be improved? If yes, how? Case Study 2: Jerome is 17 years old and always gets up late. He has a slice of left-over cheese pizza and a cup of coffee for breakfast as he runs to catch the SEPTA bus. Tomorrow, some other leftover will begin his day. What food groups did he eat? Are some missing? If so, which ones? List key nutrients in his breakfast Could his breakfast be improved? If yes, how?

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CENTER CITY

Now that you have a good idea of what a healthy breakfast looks like, you stop at the corner store to choose your meal. Time to compare cereal labels to make the smart choice.

How many calories per serving?

How many grams of sugar per serving?

How many grams of fat per serving?

How many grams of fiber per serving?

Is the cereal a healthy choice? Why or why not?

Center City Fun Fact: About one in three Center City workers walk to their

job. Almost the same number drive. 25% take SEPTA or PATCO, 6% work at

home and 5% bike.

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CENTER CITY

How many calories per serving?

How many grams of sugar per serving?

How many grams of fat per serving?

How many grams of fiber per serving?

Is the cereal a healthy choice? Why or why not?

Take the Market-Frankford Line to Old City

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OLD CITY

Match the letter with the correct tip by drawing a line to connect them: S Sit down, Slow down, Savor, and Enjoy! N Choose low-fat foods from MyPlate A Kitchen is a good place to eat C Smaller portions K Not in front of the TV S Am I really hungry?

What is the serving size for this food item?

How many servings are in the container?

What percentage is considered to be low?

What percentage is considered to be high?

What items on the label should have low percentages?

What items on the label should have high percentages?

After touring Independence Hall and visiting the Liberty Bell, it’s time for a snack.

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OLD CITY

Take a closer look at the food label to see where your calories are coming from.

Based on the Nutrition Facts label on the opposite page answer these questions.

FATS: Step 1: Calories and Grams of Solid Fat in One Serving

Calories per serving: ______________ calories

Grams of saturated fat in one serving: ______________ grams

Grams of trans fat in one serving: ______________ grams

Grams of solid fat (saturated + trans) in one serving: ______________ grams What type of solid fat is in the food? Trans Saturated Both Neither (circle one) Step 2: Calories from Solid Fat _______________ X 9 calories/gram =______________ grams solid fat calories from solid fat Step 3: Percentage of Calories from Solid Fat ____________÷ ____________ = _______ x 100 = ___________% calories from solid fat calories in 1 serving % of total calories from solid fat ►Are you getting too much solid fat from this food?

SUGARS: Step 1: How many grams of sugar are in one serving? _____ grams

Step 2: How many teaspoons of sugar are in one serving?

__________÷ 4 grams/teaspoon = ___________ grams sugar teaspoons sugar Step 3: How many calories come from sugar?

___________x 4 calories/gram = ___________ grams sugar calories from sugar

Old City

Philadelphia Facts

Old City is actually a section of Center City, from Front St. and 6th St. between Vine St. and Walnut St.

Things to see in Old City:

Independence Hall

Betsy Ross House

Carpenter's Hall

The Liberty Bell Center

The Constitution Center

Penn’s Landing

________________

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OLD CITY

You stop at the gift shop in the National Constitution Center to buy your snack. Compare food and drink labels to make a smart choice.

Read the questions below and fill in the answers. Use the labels on the right to help answer the questions.

1. All product nutrition labels identify a serving size - a stan-dardized amount, such as cups or pieces, followed by the metric amount, such as number of grams.

Suppose you are snacking on a 6 ounce bag of regular, salted potato chips. How much is one serving?

6-ounce Bag of Potato Chips

2. Many packages hold more than one serving. When you consume multiple servings, it is easy to eat or drink much more than you realize. This can affect your calorie intake (and over time, your weight) in a big way.

How many servings are in a 24-ounce bottle of cola?

If you drink the whole 24-ounce bottle of soda, how many calories would you drink?

3. When you compare or select food products, pay attention to the %DVs. Remember you need to limit some nutrients and get enough of others.

Quick Guide to % DV

5% DV or less is LOW

20% DV or more is HIGH

What is the % DV for saturated fat in 1 cup of home style chicken and mushroom chowder soup? ________ %DV

Is this %DV for saturated fat high or low? _____________

What is the % DV for sodium in 1 cup of soup? _______%DV

Is this %DV for sodium high or low? _____________

How many calories would you consume if you ate 2 cups of soup? ____________________

Home Style Chicken and Mushroom Chowder

24-ounce Bottle of Cola

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OLD CITY

Take Bus Route 57 to North Philly

Use the labels below to answer questions 4-7

Low Fat Chocolate Milk Fat Free Milk

4. How do the calories for one cup of fat free milk and low fat choco-late milk compare? A. Low fat chocolate milk has less calories

B. Fat free milk has less calories

C. They have the same calories

5. How does the %DV of saturated fat for 1 cup of each compare? A. Low fat chocolate milk is lower in saturated fat B. Fat free milk is lower in satu-rated fat C. They are both low in saturated fat.

6. How does the %DV of calcium for 1 cup of each compare?

A. Low fat chocolate milk is higher in calcium

B. Fat free milk is higher in calcium

C. They are both high in calcium.

7. Which product is the smarter choice when thinking about calories, saturated fat, and calcium in a serving? Explain your answer.

Old City Fun Fact: At the age of 24, Betsy Ross allegedly sewed the first American flag by hand in her Old City home at the request of George Washington. You can still visit the

Betsy Ross house today.

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NORTH PHILLY

After touring the Eastern State Penitentiary you pass a fast food restaurant and realize it’s time for lunch. There are lots of foods to choose from, but you want to get as balanced a meal as possible to keep your energy up.

North

Philadelphia

Facts

North Philly includes everything north of Vine St. between 35th St. and Adams Avenue

Things to see in North Philly:

Philadelphia Doll Museum

Eastern State Peni-tentiary

Strawberry Mansion

Philadelphia Mu-seum of Art

La Salle University Art Museum

________________

Using the fast food menus on the following pages, choose 3 items from the menu that you might typically order and write them in the box below. Look up the amount of calo-ries and fat in each of your items and then add up the totals for your meal.

Example: Menu from a Burger Restaurant

My Menu from: ______________________

Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that add up to less than 600 calories and less than 25 grams of total fat and write them in the box.

Example: Healthier Menu Makeover from a Burger Restaurant

Menu Item Calories Grams of Fat

Quarter Pound Burger w/ Cheese 510 26

Large French Fries 500 25

Chocolate Milkshake 580 14

Totals: 1590 65

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat Cheeseburger 300 12

Small French Fries 230 11

Bottle of Water 0 0

Totals: 530 23

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NORTH PHILLY

My Healthier Menu Makeover from:____________________

Now that you’ve seen how to cut back on the amount of calories and fat in your fast food meal, try to makeover a meal from a restaurant you might find in your neighborhood. Re-member that your healthier menu should add up to less than 600 calories and less than 25 grams of total fat.

My Menu from: ______________________

My Healthier Menu Makeover from:____________________

How can you find nutrition information for the restaurants you eat in?

Think about the restaurants in your neighborhood. Where do you think you can make the healthiest food choices?

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Totals:

Menu Item Calories Grams of Fat

Totals:

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Food Item Calories Fat (g) Sat Fat (g)

Trans Fat (g)

Chol (mg)

Sodium (mg)

Carbs (g) Fiber (g)

Bacon, Egg & Cheese Biscuit 420 23 12 0 235 1160 37 2

Egg McMuffin® 300 12 5 0 260 820 30 2

McGriddles®, bacon, egg & cheese 420 18 8 0 240 1110 48 2

Big Mac® 540 29 10 1.5 75 1040 45 3

Cheeseburger 300 12 6 0.5 40 750 33 2

Hamburger 250 9 3.5 0.5 25 520 31 2

McChicken® 360 16 3 0 35 830 40 2

Chicken McNuggets®, 4 190 12 2 0 25 360 12 1

Chicken McNuggets®, 10 470 30 5 0 65 900 30 2

French Fries, small 230 11 1.5 0 0 160 29 3

French Fries, large 500 25 3.5 0 0 350 63 6

Baked Hot Apple Pie 250 13 7 0 0 170 32 4

Fruit ‘n Yogurt Parfait 160 2 1 0 5 85 31 1

McFlurry®, Oreo®, 12 oz. 580 19 10 1 50 320 89 3

McDonald’s®

Food Item Calories Fat (g) Sat Fat (g)

Trans Fat (g)

Chol (mg)

Sodium (mg)

Carbs (g) Fiber (g)

Biscuit 180 8 6 0 0 530 23 1

Cole Slaw 180 10 1.5 0 5 150 20 2

Extra Crispy™ Chicken Breast 510 33 7 0 110 1010 16 0

Extra Crispy™ Chicken Drumstick 150 10 2 0 55 360 5 0

Grilled Chicken Breast 210 8 2.5 0 105 460 0 0

Grilled Chicken Drumstick 80 4 1 0 55 230 0 0

KFC Snacker® w/ Crispy Strip 290 11 2.5 0 30 730 33 3

Macaroni and Cheese 160 7 2.5 0 5 720 19 1

Mashed Potatoes w/ gravy 120 4 1 0 0 530 19 1

Original Recipe™ Chicken Breast 360 21 5 0 110 1080 11 0

Original Recipe™ Chicken Drum- 120 7 1.5 0 45 310 3 0

Popcorn Chicken, individual 400 26 6 0 45 1040 18 1

Potato Salad 210 11 2.5 0 10 560 26 3

Potato Wedges 310 18 3 0 0 870 32 4

KFC®

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Food Item Calories Fat (g) Sat Fat (g)

Trans Fat (g)

Chol (mg)

Sodium (mg)

Carbs (g) Fiber (g)

BBQ Pork 360 19 8 0 120 1310 13 1

Broccoli Beef 130 4 1 0 15 710 13 3

Chicken Egg Roll 200 12 4 0 20 390 16 2

Chow Mein 500 23 4 0 0 980 61 4

Fried Rice 530 16 3 0 150 820 82 1

Kung Pao Chicken 280 18 3.5 0 105 800 12 2

Mixed Veggies, side 70 0.5 0 0 0 530 13 5

Orange Chicken 420 21 4 0 95 620 43 0

Sauce, Sweet & Sour 70 0 0 0 0 115 21 0

Steamed Rice 380 0 0 0 0 0 86 0

Sweet & Sour Chicken Breast 170 7 1.5 0 35 740 13 2

Sweet & Sour Pork 390 21 3 0 15 460 44 2

Veggie Spring Rolls, 2 160 7 1 0 0 540 22 4

Fortune Cookie 32 0 0 0 0 8 7 0

Panda Express®

Food Item Calories Fat (g) Sat Fat (g)

Trans Fat (g)

Chol (mg)

Sodium (mg)

Carbs (g) Fiber (g)

Cheese, hand tossed* 320 12 6 0 35 800 38 2

Cheese, pan pizza* 360 17 7 0 35 740 37 2

Cheese, stuffed crust* 340 14 7 0 40 900 39 2

Cheese, Thin ‘N Crispy®* 260 11 6 0 35 740 29 1

Pepperoni, hand tossed* 330 14 6 0 35 910 38 2

Pepperoni, pan pizza* 380 19 7 0 35 840 36 2

Pepperoni, stuffed crust* 370 17 8 0 45 1040 39 2

Pepperoni, Thin ‘N Crispy®* 280 13 6 0 35 850 28 1

Meat Lovers®*, pan pizza 480 28 10 0.5 60 1180 37 2

Supreme, pan pizza 420 23 8 0 45 920 38 2

Veggie Lover’s®*, pan pizza 330 15 5 0 20 690 38 2

Breadstick, 1 140 5 1 0 0 260 19 1

Cinnamon Sticks, 2 160 4.5 0.5 0 0 210 26 1

Hot Wings, baked, 2 100 6 2 0 55 430 1 0

Pizza Hut®

*based on 1 slice of a 14” pizza

Nutrition Information Adapted from Eat-Smart Pocket Guides™ Fast Food Nutrition Guide

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North Philly Fun Fact: John Coltrane, jazz saxophonist and pioneer of jazz music,

moved to North Philadelphia in 1943. Critics credit Philadelphia’s rich jazz culture for

much of his development as an artist.

NORTH PHILLY

Fast Food in Your Community: There are fast food restaurants all over Philadelphia. What role do they play in your neighborhood?

How many fast food restaurants are in your local community? ______

Do you think this number is high or low compared to what you might find in other communi-ties? Why?

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How are the fast food restaurants dispersed throughout the community? Are they spread evenly or do they cluster in specific areas? Why might they be located where they are?

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How many grocery stores are in the community? ______

Identify 3 ways to make healthier food choices when eating at the fast food restaurants and grocery stores in your community:

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

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NORTH PHILLY

A lot of the foods in the fast food restaurant you stopped at are full of sodium. Using the food label below, practice understanding what food labels can tell you about sodium.

How many total milligrams (mg) of sodium are in one serving?____________

How do I find out how many total milligrams (mg) of sodium are in the entire package? _____________ x ______________ = ________________ mg Milligrams in one serving Servings per Container Milligrams per Container

What is the %DV for sodium in one serving? __________________

Is this amount high?_________________

Why or why not? _________________________________

________________________________________________

________________________________________________

________________________________________________

What is the %DV for sodium in the entire package?

_____________ x ______________ = ________________ % %DV in one serving Servings per Container %DV per Container

What are some alternative foods you enjoy that might be lower in sodium? __________________________________

_________________________________________________

_________________________________________________

Take Bus Route 23 to Northwest Philly

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NORTHWEST PHILLY

True or False: Using a separate cutting board for raw foods, like meat, poultry, and

seafood and another for fresh foods, like fruits and vegetables, can cause cross

-contamination.

True or False: Meat and poultry should be stored at the top shelf of the refrigerator

to keep them separate from other foods.

How long should you scrub your hands with soap and water to

effectively remove bacteria? __________________________

True or False: If you are peeling an apple, it should be rinsed.

Before handling any food, what is the first thing a person should

do? _______________________________________________

True or False: Wash poultry and meats before cooking.

Give an example of how you can prevent cross-contamination

when preparing food. ________________________________

___________________________________________________

What could happen if you placed cooked food on a plate that

previously held raw meat, poultry, or seafood?___________

___________________________________________________

You see a family you know having a picnic in Fairmount Park. It is important that food be prepared and stored safely, especially when it will be taken outside. Refresh your food safety knowledge so you can offer the family advice on keeping their food safe.

Northwest

Philadelphia Facts

Northwest Philly ex-tends from Stenton Ave and Cheltenham Ave to the Schuylkill River between Northwestern Ave and Roosevelt Blvd and North Philadel-phia

Things to see in Northwest Philly: Wyck Historic House and Garden Woodmere Art Mu-seum Fairmount Park Schuylkill River Trail ____________________

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NORTHWEST PHILLY

True or False: Once chicken turns white in the middle, it is cooked to a safe internal temperature.

When checking to see if food is done cooking, what part of the meat, poultry, or seafood should

you place the food thermometer? __________________________________________________

How hot should you keep food when serving it? _________________________________________

True or False: Cookie dough should not be eaten until it is cooked

What is the best way to defrost frozen meats, poultry and seafood? ________________________

__________________________________________________________________________________

How long can you leave leftovers out of refrigeration? ____________________________________

What is the "temperature danger zone" and why is it important? ___________________________

__________________________________________________________________________________

True or False: You should not put hot food in the refrigerator because it will make the refrigerator

have to work harder.

What is an example of a "high-risk food?" _______________________________________________

What makes a food "high-risk? ________________________________________________________

___________________________________________________________________________________

Northwest Philly Fun Fact: Comedian,

actor, author, producer, educator, musician, and activist Bill Cosby was born in Northwest Philadelphia in 1937.

24

NORTHWEST PHILLY

As you continue along the Schuylkill River Trail you notice vendors selling a variety of foods. All of the portions seem to be too large for one person. Think about strategies to avoid overeating.

Discuss how the following situations may lead to eating too much food. Develop at least one strategy to fight portion distortion in that situation.

1. An after school club is trying to raise money. They are thinking of sponsoring a pie eating contest.

2. You are invited to a spaghetti dinner. The person serving the food starts handing you a plate that is piled high with spaghetti.

3. Your relatives always get together on Sundays and holidays and have large meals. Many family relatives struggle with their weight and everyone complains how full they feel after the meal.

4. You have a choice of going to an all-you-can-eat buffet or a regular restaurant. When you go to the all-you–can-eat buffet, you feel stuffed when you leave.

5. A group of students has requested that a community center near the school install vending machines that sell 20-ounce bottles of soda.

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NORTHWEST PHILLY

Take Bus Route 26 to Northeast Philly

Eating the correct amount of food is an important part of staying healthy. Use this guide to help you choose appropriate portions.

26

NORTHEAST PHILLY

Read the descriptions of the activity levels below and decide which one best describes you. Then look at the chart to see how many calories you need daily based on your activity level.

Sedentary: Doing only the light physical activity associated with typical day-to-day life, such as taking a shower, getting dressed, and taking the bus to school. Example: Someone who sits most of the day doing activities such as riding in a bus or car, watching TV, playing video games, or using a computer.

Moderately Active: Doing physical activity equivalent to walking 1.5 to 3 miles a day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Example: Someone who bikes for half an hour a day but does-n’t break a sweat.

Active: Doing physical activity equivalent to walking more than 3 miles a day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Example: Someone on a basketball team

*Males: use the lower end of the range if you are younger and use the upper end of the range if you are older

My daily calorie needs:_______________________

You stop to rest in Pennypack Park; you have been walking a lot today. You want to make sure you are eating enough to stay ener-gized, but not more than you need.

Northeast

Philadelphia Facts

Northeast Philly ex-tends from the Bucks County line to the Frankford/Tacony Creek be-tween the Delaware River and the Mont-gomery County line

Things to see in Northeast Philly:

Pennypack Creek and Park

Shopping on Cas-tor Avenue

Benjamin Rush State Park

________________

Activity Level Female (Age 14-18) Male (age 14-18)

Sedentary 1800 calories 2000-2400 calories

Moderately Active 2000 calories 2400-2800 calories

Active 2400 calories 2800-3200 calories

Calorie Needs

27

NORTHEAST PHILLY

Now look at the chart below to see how much you need from each food group based on your calo-rie level. Circle the row with the amounts that you need.

MyPlate Amounts by Calorie Level

Try to balance your calorie intake (how much you eat) with your calorie output (what you use based on your activity) by eating the correct MyPlate amounts. Use the chart on page 25 to figure out what those amounts might look like in real life, and to answer the questions below.

Provide an example of:

1 ounce of grains _____________________________________________________________________

1 cup of vegetables ___________________________________________________________________

1/2 cup of fruits ______________________________________________________________________

1 cup of dairy ________________________________________________________________________

2 ounces of protein____________________________________________________________________

Calories Grains Vegetables Fruit Dairy Protein

1800 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces

2000 6 ounces 2 ½ cups 2 cups 3 cups 5 ½ ounces

2200 7 ounces 3 cups 2 cups 3 cups 6 ounces

2400 8 ounces 3 cups 2 cups 3 cups 6 ½ ounces

2600 9 ounces 3 ½ cups 2 cups 3 cups 6 ½ ounces

2800 10 ounces 3 ½ cups 2 ½ cups 3 cups 7 ounces

3000 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces

3200 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces

Northeast Philly Fun Fact: Bill Keane, the creator of the world’s most syndicated comic strip The Family Circus, began practicing his

talent while attending high school in Northeast Philadelphia

28

NORTHEAST PHILLY

While eating the correct number of calories is important for energy balance, it is equally important to make sure you include nutrients like fiber in your diet. Look at the list of foods below. Put a check in the box for foods that you already eat on a regu-lar basis. Then take a second look at the list and see which foods you would be willing to eat. Look for foods that are higher in fiber. Recommendations: Males: about 38 grams/day and Females: about 25 grams/day

*If you are not consuming a lot of fiber currently then you need to start adding more high fiber foods to your diet. Be sure to start slowly. Only add about 5 additional grams of fiber to you diet each week until you reach the recommendations listed above.

Food Item Serving Grams of Fiber per serving

Foods I eat now

Food I can start to add to my diet

Bran cereal (high fiber) ½ cup 13

Raisin bran cereal 1 cup 8

Black or pinto beans ½ cup 8

Mini-shredded wheat cereal 24 biscuits 6

Whole wheat pasta 1 cup 6

Corn on the cob 1 medium ear 5

Oatmeal 1 cup 4

Pear (with skin) 1 medium 4

Apple (with skin) 1 medium 4

Peas ½ cup 4

Whole grain bread 1 slice 3

Orange 1 medium 3

Banana 1 medium 3

Peanuts ¼ cup 3

Popcorn 3 cups 3

Broccoli ½ cup 3

Brown rice or wild rice 1 cup 3

Spaghetti or other pasta 1 cup 2

29

NORTHEAST PHILLY

Take the Market-Frankford Line to West Philly

Fiber is just one of many nutrients. Review your knowledge about other important nutrients to make sure you eat what your body needs during the rest of your trip.

1. What are examples of nutrient dense foods? _____________________________________________

________________________________________________________________________________

2. What are the six categories of nutrients?

1.__________________ 2.__________________ 3. __________________

4. __________________ 5. _________________ 6. __________________

3. What do energy-yielding nutrients provide? _____________________________________________

4. List three energy-yielding nutrients:

1. ___________________2. _________________3. ________________

5. List three nutrients that do not yield energy (calories):

1. ___________________2. _________________3. ________________

6. What are two general types of carbohydrates?

1. _______________________ 2. ______________________

7. What food groups are sources of starch and fiber?

1. _______________________ 2. ______________________

8. What two food groups are major sources of protein?

1. _______________________ 2. ______________________

9. Circle the type of fat that is better for us:

• Unsaturated fat: fats that are liquid at room temperature (example: olive oil and fish oils)

• Saturated fat: fats that are solid at room temperature (example: butter and beef fat)

• Trans fat: a type of fat that forms when liquid oils are made into solid fats like shortening and hard margarine.

10. What are the two vitamins required on all food labels?

1. ______________________ 2. ______________________

11. What are the two minerals required on all food labels?

1. ______________________ 2. ______________________

30

WEST PHILLY

Using the table of calcium-rich foods on the opposite page, write down all the foods containing calcium that you eat on a typical day. Then fill in the amount of calcium that each food provides and add them all up to get a total for the day. After filling in the chart, answer the questions on the opposite page.

Visiting the cows at the Philadelphia Zoo reminds you of how im-portant calcium is for your body.

West

Philadelphia Facts

West Philadelphia extends from the Schuylkill River to City Line Avenue, Cobbs Creek, and The Media/Elwyn SEPTA line

Things to see in West Philly:

The Philadelphia Zoo

Memorial Hall

Drexel University

UPenn

Mann Music Cen-ter for the Perform-ing Arts

________________

Food Calcium (mg) Calcium (%DV)

Breakfast

Lunch

Dinner

Snacks

TOTAL:

31

WEST PHILLY

Selected Food Sources of Calcium

*DV=Daily Value; **Content varies slightly according to fat content; average =300 mg calcium; *** Not all tofu contains calcium. Read the Nutrition Facts label.

►Teenagers need 1300 mg or 130%DV of calcium daily

►Are you getting enough calcium? _______________

►If necessary, go back to the chart and add foods that you could eat so that your total meets or exceeds the recommended amount of calcium.

►Getting enough calcium can help prevent what disease? ___________________

Food Calcium (mg) % DV*

Yogurt, plain, low fat, 8 oz. 420 42% Orange juice, calcium fortified, 8 fl. oz. 350 35% Yogurt, fruit, low fat, 8 oz. 340 34% Ricotta cheese, ½ cup 340 34% Sardines, canned in oil, with bones, 3 oz. 320 32% Cheddar cheese, 1 ½ oz. 300 30% Milk, non-fat, 8 fl. oz. 300 30% Milk, reduced fat (2% milk fat), no solids, 8 fl. oz. 300 30% Milk, whole (3.25% milk fat), 8 fl. oz. 290 29% Mozzarella, part skim 1 ½ oz. 275 27% American cheese, 1.5 oz. 250 25% Soy milk, calcium fortified, 8 fl. oz. 200 20% Tofu, firm, made w/calcium sulfate, ½ cup*** 200 20% Salmon, pink, canned, solids with bone, 3 oz. 180 18% Pudding, chocolate, instant, made w/ 2% milk, ½ cup 150 15% Cottage cheese, 1% milk fat, 1 cup 140 14% Tofu, soft, made w/calcium sulfate, ½ cup*** 140 14% Spinach, cooked, ½ cup 120 12% Macaroni and cheese, box prepared, 1 cup 100 10% Frozen yogurt, vanilla, soft serve, ½ cup 100 10% Ready to eat cereal, calcium fortified, 1 cup 100-1000 10-100% Turnip greens, boiled, ½ cup 100 10% Kale, cooked, 1 cup 90 9% Ice cream, vanilla, ½ cup 85 8.5% Baked beans, 1/3 cup 50 5% Broccoli, cooked ½ cup 50 5% Tortilla, corn, ready to bake/fry, 1 medium 40 4% Cream Cheese: 1 ½ oz. (3 Tbsp) 30 3% Bread, white, 1 oz. 30 3% Orange juice, 8 oz. (1 cup) 25 2.5% Orange juice, 8 oz. (1 cup) 20 2%

Soda, 1 cup 0 0%

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WEST PHILLY

West Philly Fun Fact: West Philadelphia was the home of the TV

show “American Bandstand” from the 1950s-80s. The dance show featured

the talent of local high school students.

Using the labels on the opposite page, report the following information or values for the products in the chart provided.

All that talk about milk has made you thirsty; before you leave the zoo you stop at a vending machine. Use the following activity to help you make a healthy drink choice.

Record the following for Each Product

Cherry Soda 2% Milk

What is the serving size according to the label?

How many total calories are there in one serving?

How many grams of sugar are in one serving of the beverage?

How many teaspoons of sugar are in one serving of the beverage? (Hint: 1 teaspoon = 4 grams of sugar)

What vitamins and/or minerals are listed on the labels?

How many grams of protein are in one serving of the beverage?

What are the first three ingredients listed on the labels?

What ingredients may be contribut-ing to the sugar content of the bev-erage?

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WEST PHILLY

Take the Broad Street Line to South Philly

Looking at the nutrition labels, which drink do you think is a healthier choice? Why?

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

What can you do to make healthier choices when selecting what you want to drink?

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

%

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SOUTH PHILLY

You end the day catching a sporting event at the South Philadel-phia Sports Complex. The athletes are physically active, are you?

South

Philadelphia Facts

South Philadelphia is bounded by South St., the Delaware River, and the Schuylkill River

Things to see in South Philly:

The South Phila-delphia Sports Complex

The Italian Market

South Street Shops and Restau-rants

Philadelphia Naval Shipyard

________________

How physically active are you? In the boxes below, write down the physical activity you usually do in a week.

Frequency and time (number of minutes on each day)

PHYSICAL ACTIVITY/

INTEN

SITY (easy, mod-

erate or hard)

Basketball/H

ard

TOTAL M

INU

TES

MON 20

TUE 20

WED 20

THU 20

FRI

SAT

SUN

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SOUTH PHILLY

Watching the game inspires you to set some personal goals, below.

Did you get at least 60 minutes of physical activity every day?

□ Yes □ No

How can you be more physically active? Set three goals to increase your physical activity us-ing the following as a guide.

Your Signature ___________________________ Date______________

Examples: My Physical Activity Goals

Trade physically inactive time for physically active time (I could ride my bike instead of watching TV af-ter school on Mondays and Thurs-days.)

I could _________________________

instead of ______________________

When? ________________________

Add new physical activities (I could walk to church instead of getting a ride.)

I could _________________________

instead of ______________________

When? ________________________

Do more of what you are already doing (I could play basketball for 30 minutes a day instead of 20 min-utes Monday through Friday.)

I could _________________________

instead of ______________________

When? ________________________

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SOUTH PHILLY

Why is it important to eat fruits and vegetables from all of the color groups?

Do you think teens who are faced with serious issues in their lives should try hard to eat a healthy diet? Explain your answer.

List at least three easy and convenient ways to snack on fruits and vegetables.

1.

2.

3.

On your way home from the stadium you walk through the Italian Market and stop at a fruit and vegetable vendor.

Blue and Purple Green White Yellow and Orange Red

Think of as many fruits and vegetables as you can. Fill them in the correct column accord-ing to their color.

37

SOUTH PHILLY

South Philly Fun Fact: Philadelphia is home to countless incredible athletes including Kobe Bryant, Vince Papale, and Roy Campanella.

Many have played in the complexes in South Philly. Who else can you think of?

Oranges cost $1.25 per pound. There are roughly 4 oranges in a pound. One orange has 60 milligrams of Vitamin C.

►If oranges cost $1.25 per pound, explain how you would estimate, to the nearest whole number, how much you can purchase for $8.50.

►How many individual oranges would you have?

►How many milligrams of Vitamin C would you be consuming if you ate all those or-anges?

Philadelphia offers a growing number of farmer’s markets, fruit stands, and healthy fruit and vegetable options at corner stores. Where can you find fresh and affordable produce in your neighborhood?_________________________________________________________________________________________________________________________________________________________________________________________________________________________________

You decide to buy some fruit for your trip home. See what you can purchase within your budget.

Take the bus of your choice home

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HOME

After a nutritious day in the city, you decide to apply all you’ve learned to how you eat at home.

Use this worksheet along with the handout on the opposite page to figure out how much it would cost for you to eat a nutritious diet of low cost food prepared at home for one day.

Here is an example to show you how it works:

Sue is a 17-year old girl who lives with her mother and younger sister. The average weekly food cost from the “Low-cost plan” column for a female age 14-18 is $46.00. However, since there are three people in Sue’s family, she will need to make an adjustment. For her family-size adjustment, Sue adds 5% of $46.00 which is $2.30. (To get $2.30, Sue multiplies her weekly cost of $46.00 x .05.) This brings Sue’s average weekly food cost to $48.30. To find her average daily food cost, she di-vides $48.30 by 7 (days in a week) which is $6.90 per day.

Calculate your own average daily food cost below.

1. Your age: __________ 2. Male or female? ___________

3. Weekly food cost for your age and gender from the Low Cost Plan column on the handout $______________________

Adjustments: The costs on the handout are given for individuals in four-person families. If your fam-ily is another size, you will need to adjust your weekly cost as follows:

One person (you alone) Add 20 percent (multiply x .20 to get 20%)

Two persons (you and one other person) Add 10 percent (multiply x .10 to get 10%)

Three persons (you and two others) Add five percent (multiply x .05 to get 5%)

Four persons (you and three others) No adjustment

Five or six persons (you and four or five others) Subtract five percent (multiply x .05 to get 5%)

Seven or more persons (you and six or more others) Subtract 10 percent (multiply x .10 to get 10%)

4. Number in your family: ______________

5. Adjustment for family size (check one):

______Add ______Subtract _______Percent (%)

Your Home

Address: _________

______________________________________

Things to do in your home:

________________________________

________________________________

________________________________

________________________________

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HOME

6. Adjusted weekly amount:

a. ____________________ x __________________% = __________________ Weekly food cost (#3) Adjustment % (#5, decimal form) Cost adjustment

b. ____________________ +/- __________________ = __________________ Weekly food cost (#3) (#5) Cost adjustment (#6a) Adjusted cost

7. Daily food cost: Adjusted weekly amount (from #6b above) divided by 7 =_________________

8. Estimated cost of one meal: Daily food cost (from No. 7 above) divided by 3 = _____________

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HOME

Eating at home is much more affordable than eating at a restaurant. Use this ac-tivity to see how much you can save!

The United States Department of Agriculture calculates the estimated cost of food prepared

at home for individuals and families based on daily food group plans. These plans provide the

kinds and amounts of foods that meet recommendations of MyPlate and the 2010 U.S.

Dietary Guidelines. Following is an example of a food group plan for 2000 Calories.

Food Group Plan for 2000 Calories: Food Group Amounts from Each Group

Fruits 2 cups

Vegetables 2.5 cups

Grains 6 ounces

Meat & Beans 5.5 ounces

Milk 3 cups

Oils 5 ½ teaspoons

Discretionary Calories 267 Calories

Typical Meal at Home

Food group plans, such as the example above, would allow for a meal for an individual or family

at the “Low-cost plan” level. This meal contains one food from each of the MyPlate food groups:

Baked Chicken (Meat)

Steamed Brown Rice with Margarine (Grain, Oil)

Mixed Vegetables (Vegetables)

Applesauce (Fruit)

Vanilla Pudding (Milk)

Ice Water

The estimated cost of this meal for you is: _______ (Amount filled in for No. 8 on the previous page)

Typical Restaurant Meal Choose a meal from the sample menu on the next page that includes at least one food from each of the MyPlate food groups. Fill in the chart on the opposite page with the information about this meal. It is not necessary to show the amount of each food. Note: If a menu item includes foods from more than one food group, show that on the chart. For example, if you order Spaghetti with Tomato Sauce and Meatballs, you would fill in the spaghetti (pasta) as a grain, tomato sauce as a vegetable and meatballs as a meat. Side dishes that come with a main entrée may be included in the cost of the entrée. Following is an example of how the chart would be completed for these circumstances. Don’t forget to include Philadelphia Sales Tax (8%) and a tip in the total cost of the meal.

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HOME

Now it’s your Turn:

Summing It Up Estimated cost of one meal prepared at home at the “Low-cost plan” level: $_______ Cost of restaurant meal: $__________

Menu Item Food Group(s) Cost

Spaghetti and Meatballs

with a Tossed Salad and

Italian Bread

Pasta = Grain

Tomato Sauce = Vegetable

Meatballs = Meat

Salad = Vegetable

Salad Dressing = Oil

Bread = Grain

Butter = Oil

$9.95

Strawberry Sundae Ice Cream = Milk

Strawberries = Fruit

$2.50

Cola Beverage = Discretionary Calories $0.99

Total Cost of Meal $13.44

+ 1.08 (8% Sales Tax)

+ 2.00 (Tip)

$16.52

Menu Item Food Group(s) Cost

Cost of Meal

+ Tax

+ Tip

Total Cost of Meal

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Sample MENU

Appetizers

Potato Skins with cheese, bacon, and onion…………..……………………….$5.95

Chicken Wings………………………………………………………………………$6.95

Chips and Salsa…………………………………………………………………….$4.95

Spinach and Artichoke Dip with Tortilla Chips……………………………..$6.95

Cheese Fries with cheese, bacon, and gravy…………………………………...$5.95

Herb and Tomato Crostini fresh mozzarella & tomato on Italian bread…$6.95

Salads

House Salad fresh greens with tomato, cheese, & croutons…………..…….$4.95

Chef’s Salad with egg, ham, turkey, peppers, tomato, cheese & croutons..$8.50

Chicken Caesar Salad with grilled chicken, parmesan & croutons………$8.50

Sandwiches all served with your choice of French fries or side salad

Grilled Cheese Sandwich……………………………………………………….$7.95

Cheeseburger with lettuce & tomato …………………………………………..$8.95

Grilled Chicken with cheese, lettuce & tomato………………………………..$9.95

Crispy Chicken with cheese, lettuce & tomato………………………………………….$9.95

Philly Cheesesteak with grilled peppers and onions…………………………$9.95

Tuna Salad Melt with cheese, lettuce & tomato………………………………$7.95

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Entrees

8 oz. NY Strip Steak served with grilled vegetables and rice.…………………….$12.95

Fried Chicken Breast served with mashed potatoes and side salad……..….....$10.95

Macaroni and Cheese served with French fries and side salad……………...….$9.95

Grilled Salmon served with grilled vegetables and rice………………………...….$12.95

Fajitas chicken or steak with grilled vegetables, served with rice…………..….…..$11.95

Sides

French Fries……………………..………………………………………………………….$2.50

Onion Rings…………………………………………………………………………………$2.95

Fresh Fruit Cup…………………………………………………………………………….$2.50

Cup of Soup chicken noodle, tomato, or potato………………………………………$3.50

Desserts

Chocolate Cake……………………………………………………………………………$3.95

Ice Cream Sundae hot fudge, caramel, or fresh strawberry……………………….$3.95

Warm Chocolate Chip Cookie with Ice Cream……………..…………….….$4.95

Beverages

Soft Drinks soda, lemonade, iced tea FREE REFILLS…………………………………$2.50

100% Juice orange, apple, grape, cranberry…………………………………………..$2.00

Milk skim, 2%, chocolate……………………………………………………………………$2.00

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After a busy and eventful day, your journey

through Philadelphia has come to a close.

Everything that you practiced throughout

your trip applies all over the city and

anywhere else in the world you may find

yourself. Use what you have learned in the

Eat.Right.Now. nutrition program to help you

make smart and healthy choices everyday .

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