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 Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSFATS/OILSMILKMEAT & BEANS Click on each color to determine its category of the food pyramid  Click here to create your own Food Pyramid Food Pyramid

Grains Make half of your grains whole  Different grains grow in different parts of the country. Click on the grains are plentiful in your area. oatscorn 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

Vegetables Vary 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 peppers onions corn 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

Fruits Focus on fruits  Click on the fruits that are plentiful in your area. lemons Kiwi fruitPeaches & nectarines cherries apples & 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

Fats Know your fats  Below are some examples of common sources of fats. Nuts Butter/margarine Beef

Fat facts-- good and bad Know 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 grams per day Kids 9-12 need about grams per day

Milk and Dairy Get your calcium rich foods  Click on the dairy products that you enjoy. MilkIce 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 Beans Go lean on protein  Click on the meat and bean products that are plentiful in your area. Chicken & eggs Beef Pork Beans Fish

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. ChildrenAdults 5 glasses6-8 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.balanced meal Use the daily food log to record your meals for a week.daily food log Click to create your own meal.create your own meal Click here to test your knowledge.test your knowledge

Resources If you want to learn more The Food Guide Pyramid. Retrieved November 10, 2006 from Food Servings Summary Thank you – close this window to return to the website