Name: _____________________________________

Health and Nutrition Worksheet

The USDA recommends we eat foods from each of the five food groups for every meal of
the day. The five food groups are: Dairy, Grains, Fruits, Vegetables, and Protein.
Write down one food from each food group you would enjoy for breakfast. (5 pts)

1.
2.
3.
4.
5.

Dairy:_____________________________________________________________
Grains:_____________________________________________________________
Fruits:______________________________________________________________
Vegetables:__________________________________________________________
Protein:_____________________________________________________________

Write down one food from each food group you would enjoy for lunch. (5 pts)
6. Dairy:_____________________________________________________________
7. Grains:_____________________________________________________________
8. Fruits:______________________________________________________________
9. Vegetables:__________________________________________________________
10. Protein:_____________________________________________________________

Write down one food from each food group you would enjoy for dinner. (5 pts)
11. Dairy:_____________________________________________________________
12. Grains:_____________________________________________________________
13. Fruits:______________________________________________________________
14. Vegetables:__________________________________________________________
15. Protein:_____________________________________________________________

A little bit of natural sugar isnt bad for us to eat, but sugar is often added to foods and
beverages to make them taste sweeter. Sweet food items are usually popular at restaurants
and stores. It is important to look at the nutrition label on the foods we use for snacks and
meals. The American Heart Association recommends we eat between 25-35 grams of sugar
or less per day. It is best to get this sugar from fruits and vegetables. Some of the snacks
below contain the entire daily allowance or more!
Examine the following choices. Match the snack with the amount of sugar it contains by
drawing a line from the food item to the correct number of sugar grams it contains. Take
your best educated guess. (7 pts, participation)

16. Water

39 grams

17. Frosted flakes cereal

18 grams

18. Coca-Cola 12 ounce

25 grams

19. Apple

12 grams

20. Chocolate milk

29 grams

21. Peanut butter and grape jelly

sandwich with white bread

4 grams

0 grams
22. Carrots
Staying hydrated is an important way to help your body operate correctly. Some beverages
are better than others at hydrating the body. You can compare beverages by looking at the
nutrition label. Beverages containing a lot of salt or sugar can actually dehydrate you!
Investigate and compare the beverage choices below. Put the beverage choices below in
order of most healthy to least healthy. The most healthy beverage should be listed as
number 1, the least healthy as number 5. (5 pts)

23. ________________Skim milk

24. ________________ Gatorade
25. ________________Kool-aid
26. ________________Water
27. ________________Soda

Every food we eat contains calories. Calories give us energy. Some foods like fruits and
vegetables are low in calories and give us long-lasting energy. Some foods like sugary
candy and soda are high in calories and only give us short-term energy. Some foods like
grilled chicken might have 150 calories and can give us energy for hours. When foods like
chicken are fried, they pick up more calories, but give us less energy.
Read the food choices below. Next to the item, write whether you think the item gives us
short-term energy, or long-lasting energy. (4 pts)
28. Fruits: pears, apples, strawberries, raspberries, blackberries________________
29. Fried foods: French fries, fried okra, fried chicken_________________________
30. Vegetables: carrots, salad greens, asparagus ____________________________
31. Desserts: candy, cakes, brownies _____________________________________

Your body burns calories every day just by breathing, digesting, and doing regular tasks.
When you exercise, your body burns more calories since it takes more energy to exercise. A
good way to maintain a healthy weight is to balance the calories that take in (you eat) with
the amount of calories you expend (burn) each day. In general exercise can be put into
categories of light, moderate, and vigorous. Being sedentary means you do not participate
in any form of regular exercise.
Being sedentary is unhealthy and does not help your body burn any extra calories. Light
exercises require a little energy and burn a few calories. You can think of moderate
exercises as medium. Vigorous exercises require a lot of energy and burn more calories
than moderate or light exercises. Read the exercise choices below, next to the choice write
S, L, M, or V for sedentary, light, moderate, or vigorous exercises. (10 pts)

32. ___________ Walking up a flight of stairs

33. ___________ Running the PACER test

34. ___________ Running for 2 minutes warm-up in PE
35. ___________Playing in a championship sports game
36. ___________Sitting on the couch playing video games
37. ___________Walking around the block with your family or a pet
38. ___________Hula Hooping
39. ___________Playing at recess
40. ___________Sitting on the couch watching TV
41. ___________Shooting hoops by yourself

Daily exercise and good nutrition is the best way to keep your body healthy. It is
recommended that children receive at least 60 minutes of exercise every day. Use the chart
on the following page to create your own exercise routine for one week. You will need to
think of specific exercises that are realistic for you to do each day with a realistic time
period. For instance if you write go hiking for 5 minutes, that is not realistic to how long it
would take to go on a hike. If you write soccer game, you need to be more specifichow
many minutes did you play personally? You should only write exercises like walk the dog
for 20 minutes if you actually have a pet dog.
Use the chart below as an example.

Monday
Jump Rope

Tuesday
5 min

Jump Rope

5
min

Wednesday Thursday

Friday

Jump
Rope

Jump
Rope

5
min

Jump
Rope

Saturday
5

Jump
Rope

Sunday
5

Jump Rope

Walk the dog

Dance Team
practice

Total min

20
min
20

PE class

45

Soccer
Practice

30

45

80

Walk the
dog
Play
outside at
day care

20
30

55

Run laps
at recess
Soccer
Practice

5
30

Walk the
dog
Play Just
Dance Wii

40

20
15

Swim at
the pool
Soccer
Game

40

60
30

Go on a
hike
Play tag
outside

95

42. Use the chart on the next page to create your own exercise routine. Come up with
original (not copied) ideas for your exercises that are interesting to and realistic for
you! (15 pts participation)

Tuesday

Wednesday Thursday

Friday

Saturday

30

55

You can see in this chart that on Tuesday and Saturday this person met the
recommendation for active minutes. This person needs to add some exercise to their
schedule on Monday, Wednesday, and Sunday in order to get 60 minutes or more of
exercise each day.

Monday

20

Sunday

Total
Minutes

43. Use the front and back of this page to write about your favorite physical activity. Be
sure to include the following details:
the physical activity name
why you like it
who you usually play it with
where you usually play it
what it teaches you
why it is important to participate in physical activity for your health