-
x

Meet New Friends!

Recommended friends are based on your interests. Make sure they are up to date.

Friends ff8c072dd79a91c1300f032d674241a8d64367100ffb1f25fa3f9bec4a05319f
Kidzworld Logo

The Food Guide Pyramid

The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:

  • Orange: grains
  • Green: vegetables
  • Red: fruits
  • Yellow: fats and oils
  • Blue: milk and dairy products
  • Purple: meat, beans, fish and nuts

The U.S. Department of Agriculture (USDA) changed the pyramid in 2005 because they wanted to do a better job of telling Americans how to be healthy. The agency later released a special version for kids. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. In other words, play a lot! The steps are also a way of saying that you can make changes little by little to be healthier. One step at a time, get it?

The Pyramid Speaks

Let's look at some of the other messages this new symbol is trying to send:

Eat a variety of foods. A balanced diet is one that includes all the food groups. In other words, have foods from every color, every day.

Eat less of some foods and more of others. You can see that the bands for meat and protein (purple) and oils (yellow) are skinnier than the others. That's because you need less of those kinds of foods than you do of fruits, vegetables, grains and dairy foods.

You also can see the bands start out wider and get thinner as they approach the top. That's designed to show you that not all foods are created equal, even within a healthy food group like fruit. For instance, apple pie would be in that thin part of the fruit band because it has a lot of added sugar and fat. A whole apple would be down in the wide part because you can eat more of those within a healthy diet.

Make it personal. Through the USDA's MyPyramid website, people can get personalized recommendations about the mix of foods they need to eat and how much they should be eating. There is a kids' version of the website available too.

How Much Do I Need to Eat?

Everyone wants to know how much they should eat to stay healthy. It's a tricky question, though. It depends on your age, whether you're a girl or a boy and how active you are. Kids who are more active burn more calories, so they need more calories. But we can give you some estimates for how much you need of each food group.

Grains

Grains are measured out in ounce equivalents, which are just another way of showing a serving size. Here are ounce equivalents for common grain foods. An ounce equivalent equals:

  • 1 slice of bread
  • ½ cup of cooked cereal, like oatmeal
  • ½ 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.

And one last thing about grains: Try make at least half of your grain servings whole grains, such as 100% whole-wheat bread, brown rice, and oatmeal.

Vegetables

Of course, you need your vegetables, especially those dark green and orange ones. But how much is enough? Vegetable servings are measured in cups.

  • 4- to 8-year-olds need 1½ 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 2½ cups of veggies each day.

Fruits

Sweet, juicy fruit is definitely part of a healthy diet. Here's how much you need:

  • 4- to 8-year-olds need 1–1½ cups of fruit each day.
  • 9- to 13-year-olds need 1½ cups of fruit each day.

Milk and Other Calcium-Rich Foods

Calcium builds strong bones to last a lifetime, so you need these foods in your diet.

  • 4- to 8-year-olds need 2 cups of milk (or another calcium-rich food) each day.
  • 9- to 13-year-olds 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.

Meats, Beans, Fish, and Nuts

These foods contain iron and lots of other important nutrients. Like grains, these foods are measured in ounce equivalents. An ounce equivalent of this group would be:

  • 1 ounce of meat, poultry, or fish
  • ¼ cup cooked dry beans
  • 1 egg
  • 1 tablespoon of peanut butter
  • ½ ounce (about a small handful) of nuts or seeds
  • 4- to 8-year-olds need 3–4 ounce equivalents each day.
  • 9- to 13-year-olds need 5 ounce equivalents each day.

We know that's a lot to swallow. The good news is that your mom, dad, and the other grown-ups in your life will help you eat what you need to stay healthy. There's more good news — you don't have to become a perfect eater overnight. Just remember those stairs climbing up the side of the new pyramid and take it one step at a time.

Related stories:
23 Comments

Related Stories

Micro healthysnacks micro
Sometimes life can be too hectic to sit down for proper meals, and you just need to grab somethin...
Micro kitchen micro
Time to get out your backpack and choose your outfit for the first day because school is back in ...
15 Ways to Live Happy from HappyWater!
Micro soda micro
S Chik asks: “I love pop but my parents won’t let me drink it. What should I do?”
F1113502877640

Yummiest Food Group?

  • The milk group cuz it includes ice cream!
  • I love my fruits and veggies.
  • Pasta from the grains group - yum yum!
  • Meat - nothing beats a good burger.

Dear Dish-It In The Forums

KayKayZ
KayKayZ posted in Friends:
Hmm, okay, well I'll try to give you the best advice that I can, Error. So you say you don't like your friend for a number of reasons: Liar, bad influence, uses swear words, too blunt, etc. I feel like some of these could be over-looked, such as the swearing and the 'bad influence' part. Really, all you have to do is just not copy her actions, and they won't be influential at all. If you disagree, it shouldn't be hard to just refuse to follow in her steps. However, lying isn't the best quality I would look for in a friend.  She doesn't seem like an enjoyable person to be around in general, which is why you are making this post, obviously. But I'm gonna ask you something here. Don't you think that, in a way, you're lying too? You're pretending to be her friend solely for purposes of monetary value because, I assume, your family cannot pay for or get you to gymnastic class themselves. If this is true, that's kind of bad, isn't it? It sounds like, to me, that your friendship isn't exactly a healthy relationship at all. But I'm gonna sympathize with you, since I know gymnastics must be important to you, and you wouldn't be doing this if you didn't have a good reason. So, what should you do about it? Well, personally I think there are a few things you could do. You could stop being her friend, therefore no longer having to deal with her; but in the process lose access to your gymnastics class and have to look for it in another way. On the flip side, you could continue to put up with her, which would probably not be in your best interests, but you'd still get to attend your class. Or, you could try talking to her about it. Ask her what she really thinks of your friendship, if she actually values you as her friend. Maybe you two can talk about problems that you're having with each other and work on fixing them. This option could have negative effects, since she might want to stop being your friend or things could become very awkward after that. But it's probably your best bet to be honest with her, as you'd hope she would be with you. How about if you tried being really nice to her? Kindness is contagious, and perhaps if you treat her well enough, she'll start doing the same to you. I feel like maybe if you complimented her, told her things that you really like about her, maybe even got her gifts or made her food once in a while, that she would come to appreciate you and all that you do for her. And in turn, she might start to respect you more herself, and become a good friend. That's about all I can say. If you're close enough with her mom, maybe you could even try asking her about her daughter and see if she can give you any advice. Hopefully that helped in some way, but if it didn't, maybe it at least made you think? I hope your problem gets resolved, Error, and you can be content with the outcome of it. :-)
reply 2 days
Error101
Error101 posted in Friends:
Okay so I have this friend and I don't like the type of person she is and I wouldn't be friends with her but her mom takes me to gymnastics every week.  I  had her over to spend the night and she lied about everything to me.  She kept telling me that she used to think I was weird and she didn't like me and it kind of hurt my feelings...  I would never tell someone that even if it was true.  She cusses and is a bad influence and she lies a ton.  There are a ton of bad qualities about her, and very few good ones.  I can't be mean to her because she is how I get to gymnastics but I don't really want to be her friend.  What should I do?  :(
reply 3 days
Wonderfulcalico
My parents have always been aggressive and abusive and I only just noticed it a couple months ago. Over time they've gotten worse (specifically my mother). Whenever she gets mad she'll yell at us and if she gets mad enough she'll hit and push us around. Whoever we get into arguments it's always one- sided and she always wins, even if she knows she is wrong. An argument we had not to long ago was about me not taking care of myself. She looked at my hair and started to touch it and told me "Your hair isn't soft why is it so dry, it's probably because you aren't taking care of your hair." Then she goes on to tell me that she's going to cut it and all of this other stuff when she knows I'm conscious about me looking like a boy ( Used to get called a boy for having short hair). As the argument goes on, I start to tell her things that she knows she is wrong about. She proceeds to yell at me then grabs me by the face and say "If you don't lower your tone and listen to what I'm saying I'm going to knock you in the head." Then she goes on to tell me she remembers nothing I was saying and that it's a lie. She also hit me when I didn't clean the laundry room correctly and whenever she gets fed up. I'm constantly having to watch what I say and do, because I'm scared that I'm going to end up hurt. She also likes to degrade me and tell how bad I'm doing. She's said plenty of thing like when I didn't have my bed covers tucked in she yelled at me and hit me and I said "Do you expect me to just stand here and take this", and she replied saying "That's what you are supposed to do you are the child and I am the adult, you take whatever I do until I'm done." Another time is when I had my band concert and I had to pick out the right attire. When we went shopping to get the clothing I chose slacks when she liked a skirt better, we went on to fight in the store and she bought the slacks. When we got home she said to me that real girls wear skirts and dresses and boys wear slacks and pants. This hurt me because she knows I have a past with people telling me I look like a boy etc. Another time I started to sleep on the floor, because I was practicing a minimalist life. When I left my pillows on the floor she found it and questioned me on why they were there. I told her it fell of my bed when really I left it there. Later when I told my dad, he told her and she got mad because I was getting cat hair on my pillows. She then proceeded to ask why I lied and I told her sometimes lying is better then the truth (I knew she would get mad that I was sleeping on the floor so I lied) then she told me that I was never going to have a relationship, a job, or friends ( This hurt me because I don't have friends now). She's also said that I don't take care of my body because I ate two sweets in one day which lead her to banning me from Doritos and now I have to ask to get chips and any other snack. She's told me I don't take care of my teeth because I have yellow spots from using whitening toothpaste with braces on. She's told me I don't take care of my hair so I can't wash it or do any hair style or then a bun. She had lead me to starving myself (Unless she makes me eat) and cutting myself. I've just stopped caring, because what ever I do is always wrong. I never get a choice in my activities, she controls my life in fact she me just in a different body. But what is even worse is that she's turning my dad into her. Now I have a scheduled time to eat breakfast and lunch, and to go onto my electronics. I feel like I'm in a prison with my parents constantly watching over me, in fact yesterday when I was pouring my milk my mom got out a measuring cup and poured my milk into the measuring cup and said "Why isn't this a full cup" and I replied saying "Because I don't measure my milk." Then she got angry at me. There's so much I could say about her, but I'll stop. Anyways my father is always sarcastic and he doesn't realize how much it hurts me. Today I was cleaning out my bag for next school year and my dad came in and said, "Wow, you aren't even dress yet and I had to come up here to tell you how sad." Just little things like that hurt me. My little sister got mad at me last week for sitting in a certain area and she said " Why are you sitting there," and I didn't reply because I didn't want to speak to her and she then said, "Probably because you are too stupid to answer." I wanted to break down crying then and there, but I kept it in. I've limited my talking to her, because all she does is break me down. Like when there was a Proactive commercial and she said, "Ha, you need that." That hurt me because just the other my mom was telling me how I don't take care of my face and that's why I have acne. My older sister and I barely talk, because whenever I try to talk to her she's mad for what ever reason and when my parents were talking about hitting my sister she was in the corner laughing. My cat Preston is very young and I got hi,abo a year ago. I get very sad and often cry, because I've seen him turn out scared and aggressive just like me because he's been through what I have. One time he pooped in a clothes basket (It's right next to his litter box) my mom grabbed him by the neck and hit him while she smothered his face in his poop, all while yelling at him. I was going to call the Animal Protective Services, but I got too scared and I realized how lonely I would be. Please help me I'm not sure what to do anymore. Also sorry for the very long post!
reply 6 days
Error101
Error101 posted in Family Issues:
Dear Kkmr324, I hope you get to feeling better as time goes on.  It does get better but like you said you can't actually get over it.  Losing someone to cancer is awful and I have never lost a friend and I hope I never will and I am so sorry that you did, but I have lost family to cancer and it is horrible.  I hope your okay. :(
reply 7 days
Kkrmr324
Kkrmr324 posted in Family Issues:
A few months ago,my friend Kendall died of cancer. It was really hard to "get over it"; because really you dont just get over it. One thing i did was find a bunch of pictures of me and Kendall and remembered all the fun we had together. And it helped! I still miss her, but good friends and family helped with that.
reply 10 days