Play, eat and have a good time with Tranqui - Gobierno

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Play, eat and have a good time
with Tranqui
Student notebook
First and Second Grade
Primary School
TRANQUI’S
BIRTHDAY
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Play, eat and have a good time with Tranqui
Student notebook
First and Second Grade Primary School
Sponsored by:
Centro de Estudios,
Investigación y Medicina
del Deporte (CEIMD)
Gobierno de Navarra
Authors:
Javier Ibáñez Santos
Alicica María Alonso Martínez
Celia Gómez Vides
Publisher:
Gobierno de Navarra.
Departamento de Asuntos
Sociales, Familia, Juventud
y Deporte.
Instituto Navarro del Deporte
Short story:
Heda Comunicación
Design, layout,
and drawings
Heda Comunicación
Translation:
Alicia Otano
Printing:
Imprenta Zibillaga
D.L.:
NA-2773/2008
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Play, eat and have a good time
with Tranqui
ÍNDEX
4 Learn
about us
6 What are the
lives of Tranqui
and his friends’
like?
10 Short
story: “Tranqui’s
birthday”
18 Activities
for parents and
children
This short story, along with the “Teacher’s Guide”, form part of the
campaign set up by the Government of Navarre to prevent juvenile
obesity. This campaign aims to make students, parents, and teachers
aware of the importance of a varied and balanced diet along with the
need for physical exercise to prevent obesity.
This short story is specifically meant for boys and girls in first and
second grades so that they can learn a bit more about the role of
healthy eating and daily physical exercise in the prevention of
juvenile obesity.
If we manage to make children and their parents aware of how
important it is to maintain a healthy weight for their age, then the
main objective of this campaign will have been achieved: decreasing
the prevalence of diseases associated with obesity like diabetes type
2 or cardiovascular ones.
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LEARN ABOUT US
TRANQUI
«I’m Tranqui
and I’m the
mascot for the
Government of
Navarre’s
campaign
“Clean Sports in
Navarre”. On of
my biggest
passions is eating
junk food.»
I love:
•
•
•
•
•
Playing with my Gameboy
Watching my friends play basketball
Sweets and soft drinks
Watching T.V.
Riding in the back seat or on the handle bars
of a bike while a friend does the pedalling
I love:
•
•
•
•
•
Eating junk at the movies
My computer
Stories with nice drawings and
comic books
Getting up late in the morning
Lying down on the floor with Tranqui and
looking up at the stars
I can’t stand:
•
•
•
•
Getting up early in the morning
Physical Education classes
Playing non-stop at the park
Vegetables
GOYO
I can’t stand:
•
•
•
•
•
Fruit
Water
Playing basketball
Going upstairs
Dancing
4 Play, eat and Have a good time with Tranqui
«I’m Goyo, and
besides T.V. and the
computer, I love
reading and
inventing
adventure stories.
And I don’t like
giving Tranqui a
ride on my
bicycle!»
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LOLA
«I’d spend the
entire day
dancing –there’s
nothing more fun!
My name is Lola
and my friends
get upset with me
because they say I
can never keep
still»
I love:
•
•
•
•
•
PILAS
«I’m Pilas, Lola’s squirrel.
I love playing and biting
Goyo’s ankles when he
doesn’t want to move»
SIESTA
Listening to music and dancing
Making up new games
The colours of fruit
Making new friends
Playing basketball
I can’t stand:
•
•
•
•
•
Fizzy soft drinks
Watching T.V. all afternoon
Short, winter afternoons
Goyo and Tranqui being so lazy all the time
Playing Parchis or board games
«I’m Siesta, Goyo’s dog
and what I love most is
sleeping on the rug and
eating a snack»
Learn about us
5
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WHAT IS LIFE LIKE WITH
TRANQUI AND HIS FRIENDS?
IN SCHOOL
Lola finally gets her comet to fly at recess in the school yard
while Tranqui and Goyo prefer to play with their Gameboy.
6 Play, eat and have a good time with Tranqui
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AT
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HOME
Tranqui and Goyo eat junk food while they
watch a movie on television. Lola gets really
upset because she wants to go out and play.
What is life like with Tranqui and his friends?
7
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IN THE SWIMMING POOL
Lola swims for a while before
having a snack.
Tranqui and Goyo lie in the sun thinking
about their sandwiches and soft drinks.
8 Play, eat and have a good time with Tranqui
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IN THE SUPERMARKET
Lola and Pilas fill the shopping
cart up with the groceries ...in
the little space that Goyo and
Siesta have left for them.
Tranqui is upset because the cart
is too heavy to push.
What is life like with Tranqui and his friends?
9
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SHORT STORY:
TRANQUI’S
BIRTHDAY
It´s summer, we´re on vacation and the sun is shining:
it´s a very special day because it´s Tranqui´s birthday.
10 Play, eat and have a good time with Tranqui
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Goyo, Lola, Pilas, Siesta and
Tranqui have prepared a
birthday party in the garden.
Everything is ready: the soft
drinks, the snacks, the sandwiches, a
whole bunch of games, and of course, Tranqui´s gift!
They´re all excited about their
surprise: they´ve have bought him
a bathing suit with yellow palm
trees on it _he´s really going to like
wearing it the rest of the summer!
Tranqui blows out the candles on the cake and serves
himself a huge piece. They all love the cake and end
up eating so much they feel sick!
Short story: “Tranqui’s birthday”
11
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But Tranqui keeps helping himself to more and empties
off his glasses of soda one after the other! Lola and
Goyo begin to get really angry with Tranqui because
they want him to stop so they can give him his present!
12 Play, eat and have a good time with Tranqui
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Finally, Tranqui says he´s finished eating. No wonder:
there´s no cake left! A very upset-looking, Lola hands
him his birthday gift.
Tranqui loves the bathing suit with the
palm trees…... But he´s got an enormous
belly and it doesn´t fit him! And it
was the biggest size they had in the
store! What a shame!
Short story: “Tranqui’s birthday”
13
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It looks like the party has been ruined. Tranqui is sitting
in one corner of the garden and doesn´t want to talk to
anyone. His stomach hurts _he´s had too much cake!
14 Play, eat and have a good time with Tranqui
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And on top of that his parents have given him a brand
new bicycle. What for? He´s much happier riding along
on the bike while Goyo does the
peddling!
We´ve got to do something, Lola
says, I know! Tranqui, come on,
we´re all going to make plans
for the rest of the summer. Before
vacation ends you´ll have lost
enough weight so that the bathing
suit fits you.
Short story: “Tranqui’s birthday”
15
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The gang all decide to sign up for a swimming course
in the neighbourhood swimming pool. They all agree to
meet every afternoon to ride their bikes around the
neighbourhood _this time Tranqui has got to do all of
the pedalling!
16 Play, eat and have a good time with Tranqui
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The birthday party ended up being a hit after all.
Tranqui smiled once again and proposed going for a
ride around the neighbourhood to try out his new
bike. He could already see himself at the
end of the summer wearing his brand
new bathing suit with the yellow
palm trees that fitted him
perfectly! He was going to do it,
with the help of his friends
_he was sure about that.
THE END.
Short story: “Tranqui’s birthday”
17
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ACTIVIDADES Y
CONSEJOS
PARA PADRES E HIJOS
SOPA
DE
LETRAS
Resuelve esta sopa de
letras y busca quince
alimentos.
¡Es fácil!
Una vez identificados
todos los alimentos,
convence a tus
padres para ir al
supermercado y que
te enseñen dónde
está cada uno
de ellos.
Macarrones
Lentejas
Leche
Chucherías
Huevo
Lechuga
Queso
Pollo
Refrescos
18
Pasteles
Melocotón
Aceite
de oliva
Merluza
Hamburguesa
Pizza
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ALIMENTACIÓN
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Explica a tus padres cuáles son los alimentos de consumo
diario y los de consumo ocasional para que ellos también
lo aprendan como tú.
Carnes grasas,
embutidos
DIARIO
Carnes magras, pescados, huevos, legumbres
y frutos secos (2 raciones)
OCASIONAL
Grasas y dulces
(margarinas, bollería)
Lácteos (2 - 3 raciones)
Grasas saludables (3 - 5 raciones)
aceite de oliva
Verduras (2 raciones)
Frutas (3 - 5 raciones)
✁
Pan, cereales, cereales
integrales, arroz,
pasta, patatas
(4 - 6 raciones)
A diario
El escolar debe
tomar al menos
8 vasos de agua
al día.
Actividades y consejos
19
TABLA
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RACIONES RECOMENDADAS
Grupo
de alimentos
Raciones (r)
Ración media
Lácteos
2 - 3 r / día
Leche
Yogurt
Queso
150 - 200 g
125 g
20 - 40 g
Cereales
y patatas
4 - 6 r / día
Cereales
Patatas
Pan
50 - 80 g
100 - 150 g
25 g
Verduras
2 ó más (una cruda)
r / día
Cocidas
Crudas
150 - 200 g
30 - 70 g
Legumbres
2 - 3 r / semana
Carnes y
pescados
Alternar consumo
Huevos
3 - 4 unidades / semana
60 g
Frutas
3 ó más (un cítrico) r / día
80 - 100 g
Grasas
3 - 5 (de condimento)
r / día
Dulces
y bollería
Moderar consumo
Utiliza esta
tabla como
guía para
orientarte sobre
las cantidades
adecuadas que
debes consumir
de cada grupo
de alimentos.
60 g
Carne
Pescado
Aceite
80 - 100 g
100 - 150 g
10 g
20 Play, eat and have a good time with Tranqui
✁
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CONSEJOS
DE
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ACTIVIDAD FÍSICA
¿TIENES ENTRE 6 Y 8 AÑOS?
ADEMÁS...
• Usa el casco cuando
andes en bicicleta,
patines, esquíes …
• Realiza actividades
de resistencia (fútbol,
balonmano, bici,
caminar, patinar,
nadar): ayudan a
prevenir la obesidad.
• Realiza juegos y
actividades de fuerza
(tracciones, luchas,
trepas, saltos) y cada
vez estarás más
fuerte.
✁
• Juega con tus amigos.
Practica deportes o actividades de danza
•y baile.
actividades al aire libre en familia
•o Realiza
con tus amigos.
Utiliza más las escaleras y menos el
•ascensor.
• Juega con tus
padres y amigos.
Actividades y consejos
21
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CONSEJOS
DE
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ACTIVIDAD FÍSICA PARA PADRES
¿QUÉ PODÉIS HACER?
•
•
•
•
•
¿Q
•
•
•
•
Jugar con tus hijos para que tengan que moverse de un lado
para otro: caminar, correr, saltar…
Practicar juegos en los que tengan que utilizar cosas y objetos
para: lanzar, rodar, atrapar, desplazarse…
Participar con tus hijos en actividades en las que puedan bailar,
moverse, expresarse.
Organizar el plan de actividad física para toda la semana.
Fomentar la autosuperación personal.
UÉ
DEBÉIS EVITAR?
Pensar que un niño gordo es un niño sano (puede estar mal
alimentado).
La excesiva competitividad.
Ser sedentarios.
Estancarse en casa los fines de semana.
E
HIJOS
¿POR
QUÉ ES
IMPORTANTE
EL EJERCICIO
SI SE QUIERE
PERDER PESO?
•
Se consigue un mayor
bienestar y autoestima.
•
Aumenta el nivel de
condición física,
mejorando la fuerza,
la flexibilidad y la
resistencia.
•
Puede mejorar los valores
de la tensión arterial,
el colesterol y los
triglicéridos (aunque no se
pierda casi peso).
•
Evita la reducción del
metabolismo basal (¡el
cuerpo se resiste a perder
peso!), que es inevitable
cuando sólo se sigue una
dieta hipocalórica.
•
Reduce la pérdida de
músculo, que es inevitable
cuando sólo se sigue una
dieta hipocalórica.
•
Que los niños pasen horas y horas
delante de la televisión.
22 Play, eat and have a good time with Tranqui
•
Cuando se abandona la
dieta, ayuda a mantener
el peso perdido.
✁
•
Favorece la pérdida de
peso y en consecuencia
motiva para continuar
realizando ejercicio.
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