St. John School Physical Education

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LACE OR VELCRO ATHLETIC SHOES ARE REQUIRED FOR P.E.  NO SLIP-ON OR ZIP-UP 
SHOES ARE ALLOWED.  They tend to come off with fast motion, thus becoming a 
safety hazard.  Besides, tying is good fine motor skill work for your 
child!  Shoes must have a fully enclosed heel cup and cover the feet.  
No "trendy" sandle style or platform type shoes.  Good old running, 
basketball or "crosstrainers" are what is needed.

HAVE YOU STARTED TEACHING YOUR KINDERGARTNER HOW TO TIE THEIR SHOES?

DOES YOUR 1ST GRADER KNOW HOW TO TIE YET?

2nd Grader?

3rd?

Preschool has PE the following weeks:
Aug. 17, Sept. 7&28, Nov. 2&30, Jan. 11, Feb. 1, Mar. 1&29, Apr. 19, May 10

November 30 - December 4
K-6  Ball skills

The health topic for the 16th week of school is:

Go, Slow, and Whoa! A Kid's Guide to Eating Right

Lots of kids want to know which foods to eat to be healthy or lose weight. 
Most kids don't need to be on diets, but here's something kids can do to eat 
healthier: Learn the difference between Go, Slow, and Whoa foods.

You probably know that foods fit in different categories. The Food Guide 
Pyramid puts them into these categories:

grains 
vegetables 
fruits 
milk and dairy products 
meat, beans, fish, and nuts 
oils

But now, foods can be classified in three groups: Go, Slow, and Whoa. In 
2005, the U.S. National Heart, Lung, and Blood Institute (part of the 
National Institutes of Health) suggested kids start thinking about whether 
foods are Go foods, Slow foods, or Whoa foods.

Go Foods
These are foods that are good to eat almost anytime. They are the healthiest 
ones. Example: skim and low-fat milk.

Slow Foods
These are sometimes foods. They aren't off-limits, but they shouldn't be 
eaten every day. At most, eat them several times a week. Example: waffles and 
pancakes.

Whoa Foods
These foods should make you say exactly that — Whoa! Should I eat that? Whoa 
foods are the least healthy and the most likely to cause weight problems, 
especially if a person eats them all the time. That's why Whoa foods are once-
in-a-while foods. Example: French fries.

Below you'll find a chart of Go, Slow, and Whoa foods. You can print this 
article so you can refer to the chart and learn which foods are which.

As you use the chart, you might have questions about what some of the words 
mean. We've provided some definitions below the chart to explain things 
like "extra-lean," "trans fats," and "whole grains." Be sure to show the 
chart to your mom and dad, too. Then everyone in the family can learn when to 
say Go and when to say Whoa!

Vegetables (Almost Anytime)
Almost all fresh, frozen, and canned vegetables without added fat 
(such as butter) or sauces

Vegetables (Sometimes)
All vegetables in added fat and sauces, Oven-baked fries, Avocados

Vegetables (Once in a While)
Any vegetable fried in oil, such as French fries or hash browns

Fruits (Almost Anytime)
All fresh and frozen fruits Canned fruits packed in juice

Fruits (Sometimes)
100% fruit juice, Fruits canned in light syrup, Dried fruits

Fruits (Once in a While)
Fruits canned in heavy syrup

Breads and Cereals (Almost Anytime) 
Whole-grain breads, pitas, and tortillas, Whole-grain pasta, brown rice, Hot 
and cold unsweetened whole-grain breakfast cereals

Breads and Cereals (Sometimes)
White bread and pasta that's not whole grain, Taco shells, French toast, 
waffles and pancakes, Biscuits, Granola

Breads and Cereals (Once in a While)
Doughnuts, muffins, croissants, and sweet rolls, Sweetened breakfast cereals, 
Crackers that have hydrogenated oils (trans fats) 
  
 
        
Milk and Milk Products (Almost Anytime)
Skim and 1% milk, Fat-free and low-fat yogurt, Part-skim, reduced-fat, and 
fat-free cheese, Low-fat and fat-free cottage cheese

Milk and Milk Products (Sometimes)
2% milk, Processed cheese spreads

Milk and Milk Products (Once in a While)
Whole milk, Full-fat cheese, Cream cheese, Yogurt made from whole milk

Meats and Other Sources of Protein (Almost Anytime)
Beef and pork that has been trimmed of its fat, Extra-lean ground beef, 
Chicken and turkey without skin, Tuna canned in water, Fish and shellfish 
that's been baked, broiled, steamed, or grilled, Beans, split peas and 
lentils, Tofu, Egg whites and substitutes

Meats and Other Sources of Protein (Sometimes)
Lean ground beef, Broiled hamburgers, Chicken and turkey with the skin, Tuna 
canned in oil, Ham, Low-fat hot dogs, Canadian bacon, Peanut butter, Nuts, 
Whole eggs cooked without added fat

Meats and Other Sources of Protein (Once in a While)
Beef and pork that hasn't been trimmed of its fat, Fried hamburgers, Fried 
chicken, Bacon, Fried fish and shellfish, Chicken nuggets, Hot dogs, Lunch 
meats, Pepperoni, Sausage, Ribs, Whole eggs cooked with added fat

Sweets and Snacks* (Sometimes)

Ice milk bars, Frozen fruit-juice bars, Low-fat frozen yogurt, Low-fat ice 
cream, Fig bars, Ginger snaps, Baked chips, Low-fat microwave popcorn, 
Pretzels, 
Sweets and Snacks* (Once in a While)
Cookies, cakes, pies, Cheesecake, Ice cream, Chocolate candy, Chips, Buttered 
microwave popcorn

Butter, Ketchup, and Other Stuff That Goes on Food (Almost Anytime)
Ketchup, Mustard, Fat-free creamy salad dressing, Fat-free mayonnaise, Fat-
free sour cream, Vinegar

Butter, Ketchup, and Other Stuff That Goes on Food (Sometimes)
Vegetable oil**, Olive oil, Oil-based salad dressing, Low-fat creamy salad 
dressing, Low-fat mayonnaise, Low-fat sour cream, Soft margarine

Butter, Ketchup, and Other Stuff That Goes on Food (Once in a While)
Butter, Stick margarine, Lard, Salt pork, Gravy, Regular creamy salad,  
dressing, Mayonnaise, Tartar sauce, Sour cream, Cheese sauce, Cream sauce, 
Cream cheese dips

Drinks (Almost Anytime)

Water 2% milk Whole milk 
Fat-free and 1% milk 100% fruit juice Regular soda 
Diet soda Sports drinks Sweetened iced teas and lemonade 
Diet and unsweetened iced teas and lemonade Fruit drinks with less than 100% 
fruit juice 
Source: U.S. National Heart, Lung, and Blood Institute, National Institutes 
of Health

*Though some of the foods in this row are lower in fat and calories, all 
sweets and snacks need to be limited in order to not exceed one's daily 
calorie requirements.

**Vegetable and olive oils contain no saturated or trans fats and can be 
consumed daily, but in limited portions to meet daily calorie needs.

Some definitions to help you understand the chart:
Added fats or sauces: You'll see that vegetables are on the Go list, but only 
when they're prepared without added fats or sauces. That means they are 
steamed, boiled, baked, or grilled without adding butter, other oils, or 
sauce.

Light syrup and heavy syrup: Fresh and frozen fruits are on the Go list 
because they don't contain added sugar. But sometimes canned or packaged 
fruits are packed in syrup. Light syrup is OK, putting those fruits on the 
Slow list. But heavy syrup is really sugary, so those kinds of fruits are on 
the Whoa list.

Whole grains: Whole grains contain more fiber and nutrients than white flour, 
which is used to make white bread, pasta, and lots of other stuff. Instead, 
look for foods that contain these ingredients:

whole wheat 
whole-grain corn 
oatmeal 
whole oats 
graham flour 
brown rice 
Trans fats: Hydrogenated oils fall into this category. This kind of oil is 
used in crackers and snack foods, but it's been found to be very unhealthy 
for your heart. Some products are now advertising that they have 0 trans fats.

Types of milk: Milk comes in more varieties than just white and chocolate! 
Skim milk and 1% milk have the least fat, so they're on the Go list, while 2% 
milk has a little more fat, so it's on the Slow list. Whole milk has the most 
fat, so it's on the Whoa list.

Extra-lean and lean beef: Your mom or dad probably decides which kind of 
ground beef to get at the store. Ground beef is used to make hamburgers, 
meatballs, taco filling, and other foods kids like. But there's more than one 
kind of ground beef. Stores sell it with different amounts of fat in it. The 
healthiest kind — extra-lean — has the least amount of fat, so it's on the Go 
list. Lean ground beef has a little more fat, so it's on the Slow list. 
Regular ground beef has the highest percentage of fat, so it's on the Whoa 
list.

Now that you know the difference between Go, Slow, and Whoa foods, you can 
smart choices for healthy eating!

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2009

Note: All information on KidsHealth® is for educational purposes only. For 
specific medical advice, diagnoses, and treatment, consult your doctor.

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St. John School Physical Education

News Mr. Kennedy