-
x

Meet New Friends!

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

Friends
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

Abbergrl
Abbergrl posted in Family Issues:
Agreed. He was hiding for a reason, but noone except him knows what that is. It may have been good or bad. By telling the teacher you stopped anything bad from happening. Your grandfather was right too, but I think that telling the teacher was the right thing to do. Also, don't worry. I had an aunt who was very very close to me, but I was very small when she died and was actually laughing at those people crying their eyes out because I was little and didn't understand why they were crying so much. I didn't really feel anything right then. And now I reprimand myself for being such an idiot about it.
reply about 12 hours
awesomestream
awesomestream posted in Friends:
  Watch Allegiant Online Free 2016 HDQuality,Full ' Allegiant' Online Free Movie BigFilm,Watch ' Allegiant' 2016 Online Free FastMovie,Watch ' Allegiant' Full Movie 2KHQ,Watch ' Allegiant' Online Free Streaming HD-Quality,Watch ' Allegiant' Full Movie Online Free Download Full ✓✓ Click Here ► Allegiant ✓✓ Click Here ► Allegiant Click Here >> ###################.############ Allegiant Online Free Full Movie DVDRip HD[/url] Click Here >> ###################.############ Allegiant FULL MOVIE online Free [/url] ➤➤ Click Here => ##############.########### ➤➤ Click Here => ##############.########### ✓✓ Click Here ####################.##########################.#### ✓✓ Click Here ####################.##########################.#### <strong><br> <a ####################.##################### Allegiant HERE</a> <br> <a ####################.######################## Allegiant HERE</a> <br> </strong> Allegiant' 2016, Watch Movie Allegiant# online Free 2016,Watch Allegiant Online Free Streaming 4K-HD Full Watch Allegiant# Full Movie Online Free ########### Full Download Allegiant# Online Free Movie HQ,Watch Allegiant Full Movie Online Free 2016, Here you watch Allegiant Movie with English Subtitles For Free, Allegiant Putlocker, Allegiant Megashare, Allegiant Movie2k, Free Movies Online follow ling below and hopefully you satisfied Watch full stream Allegiant , Series for Free Online. Streaming Free Films to Watch Online including Series Trailers and Series Clips. Allegiant , Quick Links. Watch TV Series online Allegiant , Full Episode, Watch Allegiant , Online Youtube, Watch Allegiant , Online Dailymotion, Allegiant , download 5Shared, Online HD 70p-1080p Fast StreamingWatch Allegiant Online Free Movie 4K . Watch Allegiant [1080p], Watch Allegiant Stream [Movie], Watch Allegiant Full Movie Streaming Carltoncinema.### . Full Movie Allegiant - Putlocker Streaming Carltoncinema.###. Allegiant Putlocker Available in HD Streaming Online Free Carltoncinema.###. Watch Allegiant Online Free Streaming [2016] Full Movie HD Carltoncinema.###, Allegiant, Watch Allegiant [2016] Online Free DVDRip | Allegiant (HDRip) | " Allegiant" Film 2016 Watch Allegiant Carltoncinema.### | Box Office. | Fast Download | No Buffering. Allegiant online free, Watch Instantly!! Allegiant Online Full Movie Video Free Streaming, Allegiant full movie online, watch Allegiant movie online free full HD. Watch Allegiant (2016) Putlocker Online Free Movie Stream Putlocker Allegiant (2016) Online Stream HD, Allegiant (2016) Full Movie, Watch Allegiant (2016) Online Allegiant (2016) Full Movie Quality HD Free Allegiant (2016) Full Movie Direct Instantly Streaming "Allegiant" Online Free Movie HD Megavideo.Allegiant Online Dailymotion, Allegiant , download 5Shared, Watch Allegiant , Online HD 700p,1080p Fast Streaming Get free access to watch Allegiant movie, with excellent audio/video quality and virus free interface, Watch Allegiant online at ultra fast data transfer rate, cost-free, virus-free access , with maximum speed, you immediately watch Allegiant , or download Allegiant Watch Allegiant Streaming Allegiant Full Movie Online Allegiant Full Movie Online Free Allegiant English Film Free Watch Online Allegiant English Film Live Steaming Allegiant English Full Movie Watch Online Allegiant English Full Movie Mojo Watch Online Allegiant English Full Movie Watch Online Allegiant Watch Online Full Free 2016 Allegiant English Full Movie Download Allegiant English Full Movie Free Download Allegiant English Full Movie Online Free Download Allegiant HD Full Movie Online Allegiant HD English Full Movie Download Allegiant English Full Movie Allegiant Full Movie Watch Online Allegiant English Full Movie Watch Online Allegiant Movie Watch Online Allegiant English Full Movie Download Allegiant English Full Movie Free Download Allegiant español es Film Watch Online Allegiant And Full Download
reply about 14 hours
TexLex152
TexLex152 posted in Friends:
I've liked the same guy for six years. I decided this year to finally get it off my chest and tell him. It took a lot of courage, and I was gonna do it the day before graduation... Except, little did I know, he went on a trip that day and I never got the chance. I then got his ######## and built up the nerve to add him. He hasn't added me back yet, and it's been a week! I shouldn't be as stressed out as I am. I can't stop thinking about him, but I'm not gonna see him for two months. Help?
reply 1 day
Anna13
Anna13 posted in Family Issues:
Appreciate you as you did the right things...dont bother other things...
reply 2 days
Anna13
Anna13 posted in Family Issues:
See, one important thing is you father eventhough missed your mummy he needs somebody in his life.Thats is the main reason. So its better  you as medium (its better if you could share to your family member who knows things well) talk to hiim to stick on to one women an marry her or Just keep silent keep him some time afterall at one point of time hwe will realise things Pray to god for his betterment.........:)
reply 2 days