the FOOD Pyramid

Steps to a healthier you

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Eating Right Every Day Objectives:

• Identify food group categories and create a food pyramid

• Identify examples from each category that are plentiful in your area

• Learn the recommend daily about for each category

• Try out some fun recipes• Determine a balanced meal and create your own

meal• Learn more about food groups

The Food PyramidSteps to a healthier you

GRAINSVEGETABLE

SFRUITS FATS/OILS MILK

MEAT & BEANS

Click on each color to determine its category of the food pyramid

Click here to create your own Food Pyramid

GrainsMake half of your grains whole

Different grains grow in different parts of the country. Click on the grains are plentiful in your area.

oats corn

wheat

barley

rice

rye

How Much Grain Should I Eat?Make half of your grains whole

Southern-Style Cornbread

Try these grainy recipes from kidshealth.org

GRAIN FOODS (based on an ounce equivalent which equals):• 1 piece of bread • 1/2 cup of cooked cereal, like oatmeal • 1/2 cup of rice or pasta • 1 cup of cold cereal

* 4- to 8-year-olds need 4-5 ounce equivalents each day.* 9- to 13-year-old girls need 5 ounce equivalents each day.* 9- to 13-year-old boys need 6 ounce equivalents each day.

Crunchy Munchy Granola

Fabulous French Toast

VegetablesVary your veggies

Different vegetables grow in different parts of the country. Click on the vegetable name are plentiful in your area.

Broccoli, peas, carrots, & mushrooms

Zuchini/squash

peppersonionscorn

potatoes

How many vegetables should I eat?Vary your veggies

VEGETABLES (servings are measured in cups): * 4- to 8-year-olds need 1 1/2 cups of veggies each day.

* 9- to 13-year-old girls need 2 cups of veggies each day.* 9- to 13-year-old boys need 2 1/2 cups of veggies each day.

Incredible Edible Veggie Bowls

Try these great veggies recipes from kidshealth.org

Ants on a Log

Tiny Pizzas

FruitsFocus on fruits

Click on the fruits that are plentiful in your area.

lemonsKiwi fruit Peaches &

nectarines

cherriesapples &pears grapes

strawberries

How many fruits should I eat?

Focus on fruits

FRUITS (servings are measured in cups): * 4- to 8-year-olds need 1-1 1/2 cups of fruit each day.

* 9- to 13-year-old girls need 1 1/2 cups of fruit each day.* 9- to 13-year-old boys need 1 1/2 cups of fruit each day.

Fun Fruit Kabobs

Here is a yummy recipe for Fruit Kabobs!

Berry Tasty Muffins

Perfect Peachy Freeze

FatsKnow your fats

Below are some examples of common sources of fats.

Nuts

Butter/margarine Beef

Fat facts-- good and badKnow your fats

Good reasons for fats• Little children need some fat in their diets to

promote brain and nervous system development• Fats fuel the body and help absorb some vitamins

Types of fats• Unsaturated fats (good - heart healthy)• Saturated fats (too much is bad)• Trans fats: (too much is bad)

How much do kids needs?• Kids 6-8 need about 48-60 grams per day• Kids 9-12 need about 60-75 grams per day

Milk and DairyGet your calcium rich foods

Click on the dairy products that you enjoy.

Milk Ice Cream

Cheese

Yogurt

How much dairy products should I have?

Get your calcium rich foods

MILK and OTHER CALCIUM RICH FOODS:• 4- to 8-year-olds need 1-2 cups of milk (or another calcium-rich

food) each day.• 9- to 13-year-old girls need 3 cups of milk (or another calcium-

rich food) each day.• 9- to 13-year-old boys need 3 cups of milk (or another calcium-

rich food) each day. If you want something other than milk, you can substitute yogurt,

cheese, or calcium-fortified orange juice - just to name a few.

Frozen Yogurt Pops

Try these nutritional receipes from kidshealth.org

Strawberry Smoothie

Tomato and Cheese Omelet

Meat and BeansGo lean on protein

Click on the meat and bean products that are plentiful in your area.

Chicken & eggs

BeefPork

BeansFish

How much meat and beans do I need?Go lean on protein

MEATS, BEANS, FISH and NUTS (servings measured in ounce equivalents which would be):

• 1 ounce of meat, poultry, or fish • 1/4 cup cooked dry beans • 1 egg • 1 tablespoon of peanut butter • a small handful of nuts or seeds

* 4- to 8-year-olds need 3-4 ounce equivalents each day.* 9- to 13-year-old girls need 5 ounce equivalents each day.* 9- to 13-year-old boys need 5 ounce equivalents each day.

Sausage Meatballs

Protein recipes from kidshealth.org

Peanut Butter Muffins

Baked Beans

H20 Helps You Grow

Did you know that over half your body is made up of water?

How much water do you think children and adults should drink every day? Click below to find out if you are correct.

Children Adults

5 glasses 6-8 glasses

Eat Well and Stay Healthy!

Now you know what is good and bad to eat. Click on the links to test what you learned while having some fun!

• Make a balanced meal.

• Use the daily food log to record your meals for a week.

• Click to create your own meal.

• Click here to test your knowledge.

ResourcesIf you want to learn more

http://www.vitamix.com/household/health/pyramid.html?ac=ggl&msg=MyPy

http://www.coolmeals.co.uk/index.html

The Food Guide Pyramid. Retrieved November 10, 2006 from http://www.kidshealth.org/kid/nutrition/food/pyramid.html

Food Servings Summary

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