This meeting plan was shared with me by another Guider.
- Circle songs (attendance/dues)
- Brownie opening song
- Brownie Promise
5:35 – 5:50 pm
- 3. Fabulous Food
- What foods are healthy to eat and why is it important to eat healthy food every day?
- A. Plan and make a meal with your unit. Make sure you eat something from each of the four food groups.
- Make pizzas/talk about food groups
5:50 – 6:00 pm
- 3. B. Play restaurant owners, and make up a healthy meal menu and an unhealthy meal menu.
- Play food
6:00 – 6:15 pm
6:15 – 6:20 pm
- Bone Building Challenge Part 2: Nutrition Challenge
- Calcium: An Essential Element for Life
- Explain to the girls that calcium is crucial to maintain life. Just about every cell in the body, including those in the heart, nerves and muscles, relies on calcium to function properly. When there is not enough calcium available, the body takes it from our bones. When this happens, the bones become less dense and more fragile.
- Calcium and Strong Bones
- Calcium is essential to bone health for a number of reasons. In childhood, it is necessary to grow a healthy skeleton to support a growing body. By age 20 (or as early as age 16 for girls), bones typically stop growing in length. It is the current scientific thinking that peak bone mass is reached around this time. The density of your bones at this point will depend, in part, upon the extent of your calcium intake as a child. The greater this peak bone mass, the less likely your bones are to become porous and fragile later on.
- How Much Calcium Do You Need?
- The Osteoporosis Society of Canada recommends the following nutritional intake of calcium every day, to maintain strong bones.
- AGE INTAKE
- 4 to 8 800 mg
- 9 to 18 1300 mg
- 19 to 50 1000 mg
- 50+ 1500 mg
- Pregnant or lactating women 18+ 1000 mg
- Sparks and Brownies - Ask the girls if they can name some foods that are good sources of calcium. Make a list of all the ways that the girls could increase the amount of calcium in their diet.
- Sources of Calcium - Calcium content of some common foods:
- Milk – 2%, 1%, skim 1 glass 300 mg
- Cheese – Mozzarella 1¼” cube 200 mg
- Cheese – Cheddar 1¼” cube 245 mg
- Yogurt – plain ¾ cup 295 mg
- Ice cream ½ cup 80 mg
- Fortified soy beverage 1 glass 285 mg
- Fortified orange juice 1 glass 300 mg
- Orange 1 medium 50 mg
- Banana 1 medium 10 mg
- Broccoli – cooked ¾ cup 50 mg
- Almonds ¼ cup 95 mg
- Sesame seeds ½ cup 95 mg
- Muffin – bran 1 100 mg
- Bread – whole wheat 2 slices 40 mg
- Beans – cooked 1 cup 50 mg
- Soybeans – cooked 1 cup 170 mg
- Tofu – with calcium sulfate 3 oz. 130 mg
- Sardines, with bones ½ can 200 mg
- Salmon, canned, with bones ½ can 240 mg
- Lasagna - homemade 1 cup 285 mg
- Soup made with milk 1 cup 175 mg
- Leader Note:
- As well as getting enough calcium, it is important to avoid foods that cause calcium loss, i.e., excess salt and caffeine. Keep the intake of salt and salty foods to a minimum. If you consume more than four cups a day of coffee, tea or cola, have at least one glass of milk for every cup of caffeine-containing beverage (or make your coffee a café latté).
- Vitamin D
- Vitamin D increases calcium absorption by as much as 30 to 80 percent. The Osteoporosis Society of Canada recommends the following daily intake of vitamin D:
- AGE INTAKE
- 4 to 18 200 IUs
- 19 to 50 400 IUs
- 50+ 800 IUs
- Pregnant or lactating women 18+ 400 IUs
- Milk fortified with vitamin D contains 100 IUs per 250 ml glass. Foods such as margarine, eggs, chicken livers, salmon, sardines and fish oils (halibut and cod liver oils) all contain small amounts.
6:20 – 6:45 pm
- The Great Smoothie Taste Test (200 points)
- (Building Strong Bones Nutritional Activity Booklet pg.8)
- Create 2 kinds of smoothies (split girls into 2 groups)
6:45 – 6:50 pm
- Nutrition Songs (see song sheets)
- Strawberries, Bananas, Watermelons Too!
- Cheese, Please!
- Red Hen, Red Hen
- On Top of Spaghetti
6:50 – 7:05 pm
- The Great Nutrition Relay (300 points)
- In teams, you will have to run back and forth until all the food cards have been brought back to the team and then you will have to put the food guide together in the shortest amount of time. Once the food guides are complete, your team can then put the foods which are high in calcium and vitamin D at the top of the lists.
7:05 – 7:25 pm
- Building Strong Bones Nutritional Activity Booklet pg. 11, 13, 2, 7
- *girls to complete the rest of the activity book and return to earn their badge
7:25 – 7:30 pm
Supplies needed for meeting
- Toad stool
- Cell phone
- Dues bag
- Brownie binder
- Badge bag (Pizza Night crests, Food power, Go For It, Bone Building Fitness Challenge Crests
- Attendance clipboard
- Chair signs & pins
- Meeting plan
- Building Strong Bones Nutritional Activity Books
- Play food/dishes
- Pizza maps
- Canada Food Guide
- Pizza and toppings (pizza shells, tomato paste, mozzarella cheese, red onion, ham, pineapple, mushrooms, tomato, green pepper, spinach,pepperoni)
- Pizza cutter
- Smoothie ingredients (milk, ice cream, cinnamon, chocolate syrup,bananas, peaches, strawberries, vanilla extract, graham crackers, honey)
- Nutrition song sheets
- Nutrition relay game
- Food Power/Go For It badge sheets