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Building Community Through Conversation

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Label
Literacy
Dellolacono-Thies, food coach for CLIF Kid nutrient-rich organic
energy snacks.

Evaluate numbers. Next, discuss the numbers noted for calories,

Five Tips Help Kids Choose Healthy Foods fat, sugar, fiber and cholesterol. When evaluating a packaged food
for an elementary school child, Dellolacono-Thies suggests aiming for
Families have three key weapons in combating 175 calories or less per serving; one gram or less saturated fat; no
America’s childhood obesity epidemic: keeping them trans fats; no more than 13 grams of added sugars; no more than
active, reducing their soda and junk food intake and 210 milligrams sodium content; and at least two grams of fiber. She
teaching youngsters how to read food labels. notes that cholesterol alone is less of a health risk factor for kids
than saturated fats and sugars unless a child is on a specialized diet.
Added bonuses: Look for high-percent daily values (shown as DV
According to the National Center for Health Statistics, obesity more
percentage) for nutrients such as calcium, iron, zinc and vitamin D,
than doubled in children ages 6 to 11 and tripled in adolescents ages
which experts generally agree most kids’ diets lack in sufficient
12 to 19 between 1980 and 2010. Nearly one in five youths in both
quantities.
age groups, plus one in eight preschoolers, are now considered
obese and at increased risk for consequent health problems. By
2013, the Centers for Disease Control finally showed signs of hope, Compare and contrast. Armed with these basic guidelines,
with some states reporting small reversals in the trend. compare, for example, the grams of sugar in a can of soda with a
serving of cooked rolled oats, or the amount of calcium in a carton of
milk versus a juice box. One-to-one evaluations will begin to give a
Positive developments might continue if parents and teachers gently
child a sense of what numbers constitute “high” or “low” amounts.
coach kids to better evaluate what’s going into their mouths and
bodies by understanding food labels. Despite the intimidation factor
(even for adults), “Once children know how to read, they are ready Check the fine print. “Artificial colors and flavors, artificial
to start learning how to read food labels,” advises Jolly Backer, CEO sweeteners, high-fructose corn syrup or partially hydrogenated
of Fresh Healthy Vending, a forward-thinking company actively anything signal that the food is likely of lower nutritional quality,”
increasing the presence of healthy-food vending machines in schools counsels Dellolacono-Thies.
nationwide. He says, “The more kids know about what they’re
eating, the more empowered they’ll be about making healthier food Make a game of sounding out items in the ingredient list. “It’s a
choices.” classic teaching moment: Unpronounceable ingredients often mean
it’s a lab-created, fake, food-like item,” she says. Next, ask the
Here are five basic tips to increase knowing what food labels really youngster to read the label on an apple. Surprise! No food label
say that will benefit a youngster’s health for a lifetime. means it’s a whole, real food—the best, most nutritious kind.

Visualize serving sizes. Assemble two or three packaged food
items—preferably those that the child regularly eats, like cereal,
oatmeal and applesauce—plus a measuring cup. Point out the
serving-size number on the package label, and let the child measure
out a single serving. This visually reinforces serving sizes, the first
number anyone needs to consider on a food label. Try it with a single
soda or juice bottle, too, which often says, “two servings.”
Important note: Most nutrition label serving sizes are based on a
2,000-calorie adult diet. For kids ages 4 to 8, portion sizes are about
two-thirds of an adult portion; for preteens, portions run 80 to 90
percent of the adult amount, says Registered Dietitian Tara
Translate knowledge into choices. Once a child has gotten the hang
of it, let him or her compare different food labels and choose which
one is the healthier option. Plan a little extra time to also do it during
grocery shopping. With time and practice, an educated youngster
will begin to incorporate the power of reading food labels before
choosing foods.
“Even when children walk up to a vending machine, where they can’t
read labels, you want them to know which is the healthier option,”
says Backer. “With label-reading practice, they’ll become savvy
shoppers who’ll readily recognize healthy food options when they
see them.”

Whether it’s reconstructing a playground, visiting an elderly home,
or clearing trash from a nearby creek, a community service project is books.
an excellent way to bring about change on a small, intimate level.
But before grabbing the work gloves, make sure that your project
has a specific focus. Here are some ideas to help get the project
started.
1. Adopt a “grandfriend”. Write them letters, call them, and visit
often.
2. Gather friends and create a “shop squad” to pick up groceries and
medicine for elderly.
3. Deliver meals to homebound individuals.
4. Gather family and friends and organize a summer songfest or play
to perform at a nursing home.
5. For the holidays, go caroling, bring (easy-to-eat) treats, or just go
and visit senior citizens.
6. Offer to read to people.
7. Provide your local nursing home or library with more large-print
8. Teach a senior how to use a computer or the Internet.
9. Call up elderly people who live alone to check if they need any-
thing.
10. Volunteer to do general home maintenance for a senior citizen.

Neighborhood Enhancement
1. Help people paint and repair their homes.
2. Volunteer to clean up trash around a neighborhood.
3. Create a mural that depicts values of your community.
4. Set up an art exhibit at a local business, sell the creations, and use
the money to fund a cause in your community.
5. Collect supplies for persons who have been victims of a fire or
other disaster.
6. Plant a community garden.
7. Organize a campaign to raise money for new playground equip-
ment, or reconstruct the playground yourself.
8. Share your skills! Volunteer to teach a class at a community cen-
ter.
9. When fall comes around, distribute leaf bags and offer to assist
neighbors with raking their yards.
10. Campaign for additional lighting along poorly lit streets.

Special Needs
1. Volunteer at a Special Olympics event.
2. Work with kids who have special needs on an art project.
3. Set up a buddy system with the special needs program at your
school.
4. Raise money to purchase Braille books, large print books, or other
needed materials for the special needs program at a local school or
community center.
5. Make gifts with friends for kids in the hospital. Distribute Valen-
tines, Halloween candy, or Christmas treats/toys.
6. Build a ramp for a person in a wheelchair to make their house
more accessible.
7. Volunteer to read books or newspapers to those who are visually
impaired.
8. Visit a local care center to learn more about those with special
needs, and ask how you can help.
9. Recruit some friends or a class to help set up a library at a chil-
dren’s hospital.
10. Create a pamphlet that includes helpful tips concerning the re-
spect of and interaction with people who have special needs.

Senior Citizens
Homeless and/or Hungry
1. Help cook/serve meals at a homeless shelter.
2. Create a food scavenger hunt for those who are homeless.
3. Organize a free, public nutrition awareness campaign.
4. Gather combs, toothbrushes, shampoo, razors, etc. to make “I
Care” kits for people who are homeless.
5. Take children who are homeless on outings to a movie, zoo, or
other fun location.
6. Hold a book drive and donate the proceeds to the shelter, and then
hold a read-a-thon or give a class on basic reading skills.
7. Donate art supplies to the local shelter.
8. Offer to repair or alter clothes for people who are homeless.
9. Campaign to create a nursery in your local shelter, or help maintain
an existing one.
10. Always keep a few granola bars on hand!

Animals
1. Volunteer at your local animal shelter.
2. Gather newspapers and give to a local animal shelter.
3. Learn about raising and training a pet to give to a disable person,
and consider whether it is an option for you and your family.
4. Visit and volunteer at a local aviary, zoo, or wild animal rehabilita-
tion center.
5. Organize a community dog wash, and donate the proceeds to or-
ganizations that aid animals.
6. Locate homes and shelters for abandoned pets.
7. Start a Chow Drive for the community to donate food and toys to a
local shelter.
8. Offer dog-walking services to those who can’t (or won’t) give their
pets the proper amount of exercise.
9. Take pictures or videos of pets that are in the pound and use them
when organizing a supplies drive.
10. Adopt a pet! Or, if this is not an option, volunteer to become a
temporary foster parent for a pet in the pound.

Environment
1. Clean up trash from a local outdoor space.
2. Organize a hike or nature walk with friends, and bring bags to col-
lect trash along the trails.
3. Have fun with creating homemade paper out of used paper with
friends (It’s easy, fun, and green!)
4. Grow your own vegetables, fruits, and herbs in an organic garden,
and encourage others to do the same.
5. Instead of using the car, choose the healthy route and bike to your
next location. Burn energy, not gasoline!
6. Choose a family “energy watchdog” to shut off lights, television,
and dripping sinks when not in use.
7. Switch your current Internet home page to an energy-saving one,
such as Google’s “Blackle”, and turn down the computer screen
brightness level as well. (It’s unhealthy for both the environment and
your eyes.)
8. Create a children’s nature garden. Create a path, label plants and
trees, and schedule guided tours.
9. Purchase recycled products as opposed to generic ones.
10. When buying food or drinks of any kind, it is better to stick to a
large jug or tub as opposed to a collection of individually packaged
goods.