Shake Up Your Wake Up

Toss beanbags to hit a targets showing nutritious food choices to eat for breakfast.

Kids and their teacher doing warm-up stretches

Key Message

Power your day with nutritious breakfast choices.


  1. Using a stoplight as a tool, identify nutritious green-light food choices they can eat for breakfast (fruits, vegetables, whole grains, protein foods, milk, and water).
  2. Apply throwing and tossing skills to game play.


  • Safety: Allow enough space to move freely and minimize collisions. Determine boundaries that are a safe distance from obstacles and walls.
  • Determine how you will group learners, using best practice guidelines from the Teacher's Guide.
  • Determine locomotor movements for game play.
  • Be prepared to demonstrate fitBoost brain break activity and fitFlow yoga.

Warm Up

Begin with a fitBoost.



Learners stand in a large circle. Point out a diameter line separating two sides. If a learner prefers the first option, they move to the left side of the diameter line, making a side-to-side line facing the other side. If they prefer the second option, they move to the right side of the diameter line, making a side-to-side line facing the other side. After each question, learners return to their place in the circle. Emphasize "eat more," "eat some," and "eat less" as you read the following questions:

  1. After you wake up in the morning, would you rather eat more apples or more bananas for breakfast?

  2. After you wake up in the morning, would you rather eat some cheese or some yogurt for breakfast?

  3. After you wake up in the morning, would you rather eat less cupcakes or less candy for breakfast?

Teacher note: Refer to the Red-Light, Yellow-Light and Green-Light Foods article for background information on the stoplight tool and Eat More, Eat Some, Eat Less food categories.


Breakfast is an important meal!  Your breakfast food choices give your body and brain energy to power through your day.

What are some of the food choices you make for breakfast? (Allow learners to answer.) 

Most people only think of “breakfast food” for a morning meal, but what’s most important is you choose nutritious foods for breakfast. You can eat things like chicken, or vegetables, or even tuna for breakfast!

The number one thing you need to know is eating nutritious foods for breakfast means that you have great fuel and nutrition to go, grow, and know all day long!

Today we are going to learn about nutritious foods. We will use a stoplight to help us. Green-light foods are the most nutritious and can be eaten every day. Yellow-light and red-light foods can be eaten once in a while, but always remember that green-light foods will give you the fuel to power through your day!


Activity area set up

  1. The goal of this activity is to build awareness of nutritious food choices for breakfast. Use the Eat More, Eat Some, Eat Less Food Chart to call out foods from each food group and category while playing the game.

  2. The object of the game is to toss a beanbag from one team member to the other across the play area. The final team member tosses the beanbag to the green target if the teacher calls out a green-light “Eat More” food, or to the red target for the red-light “Eat Less” food.*

  3. Learners form teams of 3 or 4 and make an evenly spaced line across the play area to toss beanbags from one end to another.

  4. Place a green and a red piece of colored paper to use a target at one end of the play area in front of each team.

  5. At the end of the round, the final team member picks up the beanbag and moves to the back of the line while the rest of the team shifts forward one spot.

  6. Play continues each time the teacher names a food choice.

  7. Randomly, select a food item from the Eat More, Eat Some, Eat Less Food Chart. Say the name aloud, and learners start tossing the bean bag from one end of the line to the other.

  8. If time allows, encourage learners to name foods.

*Modify game for children in grades 3-5 to include yellow-light, "Eat Sometimes" foods. Each team will need a green, yellow, and red spot for their final toss.

Close the Lesson

  1. Partner learners.

  2. Select a fitFlow card and work in partners to complete the poses.

  3. While the learners are stretching, ask for examples of nutritious foods they would choose for breakfast:
  • We played a game called "Shake Up Your Wake Up." How can you shake up your wake up?
  1. Assess understanding with the following questions:

Q: Today, I was a health helper who helped you learn more about “Eat More” breakfast food choices. Can you name some other health helpers who can help you with breakfast choices? 
A: Teachers, food-service workers, school staff, parents, or trusted adults.

Q: What are some of your favorite breakfast foods? What are some new foods you can try for breakfast?
A: Listen for examples of fruits, vegetables, whole grains, proteins, dairy, or water. 

Q: How would you describe “Eat More” green-light foods to a friend?
A: "Eat More” foods are the best choice to power your body. They include fruits, vegetables, whole grains, proteins, dairy, or water. 

Q: Name a food you will choose at breakfast to shake up your wake up!
A: Assess learners’ examples of nutritional options for breakfast. Do they identify green-light fruits, vegetables, whole grains, proteins, and dairy? Do they mention water too?

  1. Use the Assessment Rubric (see Teacher's Guide) as a checklist to assess understanding, skill development, and personal responsibility.


Name at least 3 green-light foods you would eat for breakfast.

What You'll Need


  • fitFlow Yoga Cards
  • fitBoost Cards
  • Beanbags
  • Colored Paper

Health Education Standards

  • Standard 1: Core Concepts-Eat breakfast every day.
  • Standard 5: Decision-making
  • Standard 7: Practice health-enhancing behaviors

Social and Emotional Learning Competencies

  • Responsible decision-making

Physical Education Standards

  • Standard 1: Motor skills and movement patterns
  • Standard 3: Health-enhancing physical fitness
  • Standard 5: Value of physical activity for health, enjoyment, social interaction

Extend the Lesson

Adaptations and Modifications   

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