The Food Pyramid: Steps to a Healthier You

FOOD the 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 • Click here to create your own Food Pyramid GRAINS VEGETABLES FRUITS FATS/OILS MILK MEAT & BEANS Click on each color to determine its category of the 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 rye corn barley wheat rice

How Much Grain Should I Eat?Make half of your grains whole • 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. Try these grainy recipes from kidshealth.org Southern-Style Cornbread 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. corn potatoes onions peppers Broccoli, peas, carrots, & mushrooms Zuchini/squash

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. Try these great veggies recipes from kidshealth.org Ants on a Log Incredible Edible Veggie Bowls Tiny Pizzas

FruitsFocus on fruits • Click on the fruits that are plentiful in your area. Kiwi fruit Peaches & nectarines strawberries lemons apples & pears grapes cherries

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. Here is a yummy recipe for Fruit Kabobs! Fun Fruit Kabobs Berry Tasty Muffins Perfect Peachy Freeze

FatsKnow your fats • Below are some examples of common sources of fats. Butter/margarine Beef Nuts

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 Yogurt Cheese

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. Try these nutritional receipes from kidshealth.org Strawberry Smoothie Frozen Yogurt Pops Tomato and Cheese Omelet

Meat and BeansGo lean on protein • Click on the meat and bean products that are plentiful in your area. Pork Chicken & eggs Beef 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. Protein recipes from kidshealth.org Sausage Meatballs 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 Thank you – close this window to return to the website

The Food Pyramid: Steps to a Healthier You