Stretch and Discuss Food Choices

Practice breathing exercises and stretching with kids. Build on earlier discussions about how food, sleep, and relaxation give them energy to move and think.

Group of kids standing outdoors and eating oranges
smiling kids standing in a circle
group of kids running a relay in a gym
kids running around cones in a gym
kids playing a game in a gym while adult watches
girl stretching and touching her toes in a gym

Activity Purpose

Kids do mindful breathing and stretching while discussing tips about food, sleep, and relaxation choices that give them energy to move and think.


  • Recall that your mood can impact your food and beverage choices.
  • Give examples of healthy choices you can make when you recognize your mood (e.g., do a mindful activity, talk with a friend, turn off the screen and get active, play outside, etc).
  • Recognize the difference between hunger cues and feelings or emotions when making choices.
  • Recall "Think fit. Be fit!" as a cue for "know your mood" and "make a healthy choice."


  • Talk Time: Kids sit and stretch or stand and march in place. Be sure they are a safe distance (arm’s length) apart.
  • Activity: Have Recharge Activity Cards ready to use. Print the Session 8 Challenge and  My fit Thoughts handouts for each fitClub member. If using music, have the player and music accessible and ready to play.
  • Wrap Up: Kids sit a safe distance apart for group discussion.

Talk Time


We've learned that it is recommended kids consume no more than 6 teaspoons of sugar a day! (One can of pop/soda can contain up to 10 teaspoons of sugar alone!) So, make the fit choice and drink water when you are thirsty and go outside, exercise, listen to music, or do a relaxing activity to recharge your energy instead of eating sugary foods or drinking sugary beverages.

Sometimes our brain tricks us into thinking we are hungry when what we really need to do for our body is to recharge. Here are some tips to help you make nutritious food choices:

  • Before you grab a snack, stop and think, "Am I hungry or am I tired?"
  • If you are tired, choose to recharge before reaching for a snack. Do something like roll your shoulders and take some deep breaths, listen to calm music, read, or just go outside and breathe in some fresh air and relax for a while.
  • If you really are hungry, fuel your body and brain with green-light food choices. Remember to avoid sugary drinks like soda or fruit drinks. Drink water or milk instead.
  • Avoid high sugar snacks like candy; eat fruits instead. 

Help yourself make nutritious food choices.

  • Look at the food label to know what is in your food.
  • Remember to eat out of a bowl or small plate, not out of a bag or box.  

Do The Activity

Activity Instructions
  1. Kids sit, close their eyes, then take 3 deep breaths. Breathe in through the nose and fill the belly up like a balloon for a count of 6. Slowly exhale through the mouth for a count of 6.
  2. Ask for 3 volunteers; each chooses 1 Recharge Activity Card.
  3. Demonstrate how to do the stretching movement on each card. Continue the breathing pattern.
  4. Continue stretching through Wrap Up and Reflection.

Wrap Up


Q: What is one thing you learned today that you want to remember 10 years from now?
A: Answers will vary. Acknowledge responses that indicate making nutritious food choices by reading labels, measuring portions, etc.

Distribute pencils and My fit Thoughts to check for understanding and readiness to make fit choices. This will provide you with information about how well the kids are understanding the fit concepts as well as their learning needs. Remind kids that there are no right or wrong answers. Read the questions aloud:

  1. Circle the icon that represents the fit session you learned about. For this session, circle "Food."
  2. What did you learn about in the fit section you circled above? Write down something you learned today.
  3. What is one fit choice you plan to make this week.?
  4. On a scale from 1 to 5, how easy will it be to complete the fit choice you made in question 3? Put an X over "Super Easy," "Easy," "Doable," "Difficult," or "Super Difficult."

Thank you for coming today. We had fun learning about mood and the connection to the other parts of fit. Here is your challenge to help you make healthy choices until the next session. (Distribute the Session 8 Challenge for kids to take home.)


Do the fit-Chant! 

Leader: Think fit. (Pointer finger pointed at brain.) 
Kids: Know your mood! (Pointer finger pointed at brain.) 

Leader: Be fit! (Show thumbs up!)
Kids: Make a healthy choice! (Show thumbs up!)

Time: 10 Minutes

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