Here’s your sticker sheet!
Use these for the daily challenges and the Junk-Free Zone habit tracker at the end of this activity book.
A commitment to a healthier me...
I pledge to complete this activity book with honesty and sincerity, dedicating myself to the challenges every day.
I commit to giving my best effort, staying true to the guidelines, and ensuring consistent progress.
I will ensure that I participate in the Junk Free Zone challenge and try my best to reduce my junk food consumption.
I will approach this course with dedication and integrity, fulfilling my responsibilities diligently.
Name:
Age:
Class: Sign:
Clean hands, clean greens...
Today’s Challenge: Wash your hands before and after all three meals.
Connect the dots with the help of the numbers, and reveal an essential habit to keep you and your loved ones safe from diseases.
Fun Fact: Damp hands are 1,000x more likely to spread bacteria than dry hands. Only about 20% of people dry their hands after washing them!
...healthy habits for every cuisine.
Today’s Challenge: Wash any fruit you like and have it for a light snack during the day.
Help the veggies cross the maze to get to the rinse bowl!
Fun Fact: Rinsing fruits and vegetables for 30 seconds under tap water, and then soaking them for 15 minutes in vinegar water (1:3 ratio) removes impurities and germs, making them last much longer!
Red whispers of ripe delight...
This is a carbonated energy drink produced by Rockstar Inc. (acquired by PepsiCo in 2020).
In 1935, Rowntree’s introduced a chocolate wafer divided into four sections, or “fingers,” and called it Rowntree’s Chocolate Crisp.
The name of this drink was born out of two components of the drink: cocaine which was derived from the coca plant and caffeine from the kola nut.
This brand has held several contests over the years to find the next great chip flavor, offering a $1 million prize to whoever submits the best new recipe.
Recognise these? Here are some popular (and unhealthy!) red themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...juicy flavors in every bite!
Today’s Challenge: Have any one healthy red food item, it can be a fruit, a snack, or even a dish.
When you think red and healthy, are these what come to mind? Use the hints to complete the drawings and color them in.
One teaspoon contains 5g of sugar. Based on the facts given below, color the number of teaspoons of sugar present in each of the following 250 ml bottles of popular drinks.
Fun Fact: Research on rats has found that sugar is actually more addictive than opioid drugs such as cocaine!
Today’s Challenge:
Avoid all packaged drinks; fruit juice, soft drinks, coconut water, soda, etc.
Quenching thirst, sugars beware...
...good hydration, health’s affair.
Today’s Challenge: Play this game with your parents or friends.
2 players draw and cut out three water droplets get three small paper cups
Let the first player put 1, 2 or 3 water drops under any one cup. Don’t let the other player see!
Cover the drops and shuffle the cups in front of the second player. Be sneaky!
Let the second player pick the cup they think has the drops underneath.
If they’re wrong, the first player drinks as many cups of water as the drops hidden.
If they’re right, the second player drinks as many cups of water as the drops hidden.
Repeat the rounds 5 times, whoever drinks the highest number of cups wins!
Remix this popular party game to complete your daily water goal!
Fun Fact: Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
Orange gleams with vibrant zest...
It is eaten with curd or rabri (in North India) along with optional other flavors such as kewra (scented water).
The name of this product was inspired when the people were told to let their Fantasie (German for imagination) run wild for name ideas,
It is a brand of spiced crunchy puffcorn snacks made up of rice, lentil and corn, owned by PepsiCo.
They offer a lot of flavors include grape, lemon, mango, pineapple, and many more.
Recognise these? Here are some popular (and unhealthy!) orange themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...citrus sun in every fest!
Today’s Challenge:
Have any one healthy orange food item; it can be a fruit, a snack, or even a dish.
When you think orange and healthy, are these what come to mind?
Use the hints to complete the drawings and color them in.
Food prep methods in words concealed...
Today’s Challenge:
Recognize different cooking methods at home when the meals are being prepared.
Solve this word search puzzle to increase your vocabulary of different cooking methods used to prepare thousands of tasty dishes all around the world.
Fun Fact: Never reuse oil for frying as heating it up to high temperatures leads to majr health risks, even cancer! If one must, only use it for cooking on low temperatures (in rice, or paranthas), and if it smells bad, throw it!
...fold an ice cream cone, fun revealed!
Today’s Challenge: Substitute your sugar cravings with a fresh fruit.
Use this origami tutoral to fold yourself a cute paper ice cream cone and gift it to the one who is always screaming for icecream!
Fun Fact: In 1904 at the World’s Fair, an ice cream vendor ran out of bowls, so Ernest Hamwi, a waffle vendor that happened to be right next to the ice cream vendor, rolled up a waffle for him to use.
Yellow beams with sunny cheer...
The drink contains mango pulp, water, sugar, citric acid, ascorbic acid, salt, colouring and flavouring.
Their products come in over 200 flavors depending on the region they’re in.
One handful (100 grams) of this has 315 calories!
Its name alludes to the tiny pearls of fried gram flour that are rolled into spheres soaked in sugar syrup
Recognise these? Here are some popular (and unhealthy!) yellow themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...golden treats we hold dear!
Today’s Challenge:
Have any one healthy yellow food item; it can be a fruit, a snack, or even a dish.
When you think yellow and healthy, are these what come to mind?
Use the hints to complete the drawings and color them in.
It’s time to explore the kitchen! Find any 4 leaves that are commonly used in cooking and paste/tape them here. Examples include dhaniya, methi, tulsi, spinach, etc.
Fun Fact: Leafy green vegetables offers various health benefits such as obesity, reducing the risk of high blood pressure, mental decline, and heart disease. With large amounts of fibre, greens can feed friendly gut bacteria and fight constipation. Today’s Challenge: Consume any one of these in/as your next meal.
...grow your sprouts, a garden treat.
Today’s Challenge: Make a sprout salad for yourself.
Nutrient packed and easy to flavor, grow your own sprouts for a satisfying snack for the next day. Takes only a couple of days to prepare and boosts your energy throughout the day.
Fun Fact: Sprouts contain vitamin B-complex vitamins as well as Vitamins, A, C and K; omega-3 and omega-6 fatty acids; amino acids; and the minerals iron, copper, potassium, calcium, manganese, magnesium and phosphorus too!
Green speaks of freshness found...
Unlike many other drinks, this one is completely free of caffeine.
Its caffeine content is legendary, and with 55 mg of the compound in every 350 ml can
This was first made in Bikaner city of Rajasthan, during the reign of Maharaja Shri Dungar Singh in 1877.
Although it is not a sugarless gum, they replaced some of the sugar with artificial sweeteners aspartame and acesulfame potassium.
Recognise these? Here are some popular (and unhealthy!) green themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...nature’s bounty all around!
Today’s Challenge:
Have any one healthy green food item; it can be a fruit, a snack, or even a dish.
When you think green and healthy, are these what come to mind?
Use the hints to complete the drawings and color them in.
Label alert: know what’s inside...
Today’s Challenge:
Avoid consuming any of the snacks with these ingredients in them.
High Fructose Corn Syrup (HFCS)
Artificial Sweeteners such as Aspartame, Sucralose, and Saccharin
Sodium Benzoate and Potassium Benzoate
Sodium Nitrites and Sodium Nitrates
MSG (monosodium glutamate)
This is because it costs less than natural sweeteners, is sweeter to taste, and mixes quite easily with many different ingredients. High Fructose Corn Syrup increases cholesterol and triglyceride levels and also causes people to overeat leading to obesity.
These artificial sweeteners may have a lower caloric intake than natural sugars, but they are very hard on the body’s metabolic system. Some studies have shown that these sweeteners cause an increased caloric intake throughout the day, because the brain believes since we are eating a lower-calorie food item, we can eat more of it.
These are again preservatives that help to extend the shelf life of food items and prevent mold growth. They can cause disturbances with thyroid levels.
These food label ingredients are often found in processed meats such as bacon, deli/sandwich meat, and hot dogs. They have been known to cause colon cancer and lead to heart disease and obesity.
This additive helps enhance the flavor of food, but often foods containing MSG have very high sodium levels. While some levels of MSG are found naturally in foods, the processed foods with added MSG can be very harmful to brain function.
name of item Ingredients present in them
Take a look at this table; these are the most popular ingredients used in most snacks we consume. Now it’s your turn! Gather some of the snacks laying around in your home and flip them over. Fill out the empty table with your observations.
Fun Fact: Corn syrup is one of the leading causes for obesity and diabetes in countries like the USA and is starting to become a rising concern in India, with more processed food in daily intake.!
...healthy cupcakes?
No
secret to hide!
Today’s Challenge:
Make these cupcakes under adult supervision and share them! (or not :) )
Ingredients:
100 gm (1 cup) wholewheat flour
¼ tsp baking soda
½ tsp baking powder
1 cup grated carrots
50 gm (½ cup) milk at room temperature
25 gm (2 tbsp) curd at room temperature
35 gm (¼ cup) melted ghee
75 gm (½ cup) powdered jaggery
Crushed walnuts / dried berries / choco chip (Optional)
Equipment:
3 medium bowls for mixing
Measuring cups and spoons
Whisk Electric beater (optional)
Spatula
2 big spoons
Knife
Peeler
Piping bag (OR small rectangle plastic bag or Ziplock plastic bag, with a cut at the end to function as piping bag)
Cling wrap film
Method:
If you are using an OTG to bake, pre-head the oven for 10 minutes at 170 degree Celsius.
Take a bowl and add the dry ingredients – flour, baking soda and baking powder. Stir with a whisk to mix all of them together. Add the grated carrots in this mixture and toss with hands to coat the carrots evenly with the flour mixture.
In another bowl add the wet ingredients – milk, curd, melted ghee and powdered jaggery. Mix thoroughly with a whisk.
Add the wet ingredients to the dry ingredients and incorporate well with a spatula with the cut and fold technique. At this stage, you may also add crushed walnuts, dried berries or choco chip.
Baking (using OTG):
Make sure your OTG is pre-heated (as indicated above).
Pour a spoonful of the cupcake mixture in your chosen equipment (cupcake try OR silicone cupcake liner OR paper coffee cups OR katories) to make 6 muffins.
Bake them for 16-20 minutes at 170 degree Celsius.
To check whether the cupcakes are baked properly, insert a knife (or toothpick). If it does not come out clean, bake for a few more minutes.
For Chocolate Frosting:
150 gm choco chip (OR chocolate block, chopped into very small pieces)
50 gm cream
Little desiccated coconut
2 thin red carrots
For baking using an OTG:
Cupcake tray OR paper coffee cups OR katori (bowls) OR silicone cupcake liners
Cupcake liners OR baking paper (not required if using silicone cupcake liners)
Nutrition Value (per serving):
Energy: 170 kcal
Protein: 2 gm
Carbs: 24 gm
Fats: 7 gm
Fibre: 3 gm
Serving: 6 medium cupcakes
Enjoy any occasion more with your own home-made cupcakes! These cupcakes are not only delicious, but also fun and easy to make.
Fun Fact: Bakers often use sugary water to keep the bread moist, which is why most pastries in bakeries never dry out with time.
Blue and purple, nature’s art...
When the owner of this brand died, they dusted his grave with these chips.
These chips were first sold from the back of a car.
They were the first ones to come up with heart shaped chocolate boxes.
There have been enough of these biscuits produced since their release in 1912 that they would reach the moon if you were to stack them!
Recognise these? Here are some popular (and unhealthy!) blue/purple themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...berry hues steal the heart!
Today’s Challenge:
Have any one healthy blue/purple food item; it can be a fruit, a snack, or even a dish.
When you think blue/purple and healthy, are these what come to mind?
Use the hints to complete the drawings and color them in.
How many times have you seen someone using milk to make ghee or butter at home? Take a look at this illustration and plan out the next dish you want to make out of the so-called ‘leftovers’!
Fun Fact: Milk’s white color is due to its fat content. Milk is composed of 87% water, but the fat and protein molecules reflect every light wavelength, giving its iconic white appearance.
Refridgerate and let the cream rise to the surface, churn it to make butter.
add lemon to the milk, and let it rest for 10 minutes, strain and you have paneer.
Today’s Challenge: Have any one of these dairy items with/ for a meal.
Use a muslin cloth or sieve to strain the dahi and what you are left with is whey.
Ghee or curd, milk’s journey expands...
Boil the butter, until it clarifies and then strain it to make ghee.
...studying fats, is it saturated or trans?
Today’s Challenge: Consume any one form of healthy fat.
Let’s take reading labels further and delve into the complexities by understanding how different types of fats work.
Fun Fact: Healthy sources of fats include walnuts, fish, vegetablebased oil, etc. Fats are the most concentrated source of energy in the diet, which provide about 8 to 9 calories per gram.
Pink and brown, a savory treat...
180 ml of this drink has 20gms of sugar.
This cake was founded with the purpose of sharing with multiple people over tea-time.
This brand was founded by a man called Harland Sanders aka Colonel Sanders.
30gm of this cereal has 11 gms of sugar.
Recognise these? Here are some popular (and unhealthy!) pink/ brown themed treats whcih we all know and love.
Find out more about these snacks by matching the facts on the right to the snacks on the left.
...meaty or chewy, a culinary feat!
Today’s Challenge:
Have any one healthy pink/brown food item; it can be a fruit, a snack, or even a dish.
When you think pink/brown and healthy, are these what come to mind?
Use the hints to complete the drawings and color them in.
Nutritious and fun, an ideal meal...
Today’s Challenge:
Try to make as much of this ideal meal as possible.
It’s time to use what we’ve learnt and craft an ‘ideal’ meal.... where all macronutrients and micronutrients are balanced. What would you put on your plate?
Fun Fact: Everyone’s nutritional requirements are different, and so are preferences. Never compare your meal prep to someone else’s!
...and sneaky bites where flavors reel!
Today’s Challenge:
Enjoy this snack and identify the food groups present in it.
Now that we’ve got the important meal out of the way, what are you snacking on? Use this space to draw out your favorite in-between meal times snack!
Fun Fact: Eating in moderation allows the digestive organs to function optimally, promoting better nutrient absorption and overall digestive health. That being said, the occassional snack never hurt anyone!
Everyone takes cheat days and it’s impossible to resist the urge sometimes! Remember that it’s okay. Use the given space to cut out a part (the logo or the mascot) of the wrapper of the junk food you consumed and stick it here. Alternatively, if it’s something without a wrapper, just doodle it!
Fun Fact: Every food group in moderation is required by the body. Yes, even sugars!
Ongoing Challenge:
Recognise the majority food group of these items and note them down.
Junk collage!
Junk-free zone
A 21 day habit tracker
Mon Tue Wed Thurs Fri Sat Sun
This habit tracking challenge helps keep your junk food intake in check! For every day that you go without consuming junk food, award yourself a star in the space provided.
Fun Fact: Doing something consistently for 21 days makes it likely for someone to continue doing it for longer, as it becomes easier to follow and practice.
Mazes Recipes
Coloring Pages
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