Food Pyramid for Kids - Guide to a Balanced Diet
The food pyramid for kids is a chart that is meant for parents, to help them portion the ideal food requirements for their young kids. Besides, the food pyramid also helps in sizing the number of portions you need to have in a day, according to your age.
Knowing the quantity and portions plays a significant role in a healthy balanced diet. This helps you to avoid putting on weight and ensures that your body is stable. The chart is based on the age group of kids.
Each group has its own set of portions that can be consumed. The pyramid for kids & adults is the same, there is no difference in the food items. Some food items can be had in large quantities, while some food items like sugar & salt, need to be had in limited intake.
That is better for your health. As you may know, too much sugar can cause diabetes and other health ailments. The chart consists of 5 main food groups. They are grains, meats & beans, vegetables & fruits, dairy, oils, and sweets.
You may know by now, which food item is safe, and which is not. This food chart or the pyramid provides you with the option to select the food items that you want to prepare for your family on a regular basis from each food group.
Healthy Eating Food Option
Here you can eat a lot of grains.
You can consume vegetables & fruits in decent amounts.
Meat products should be had moderately, and not often. This also includes milk products and alternatives.
Salt, sugar, and oils should be consumed less.
Adequate amounts of fluids should be had on a daily basis. This includes water, tea, coffee, and soup.
Healthy Eating Food for Children (aged 2 to 5)
For kids who are between 2 to 5 years of age, they can have the following:
Kids can have 1.5 - 3 bowls of grains.
They can have 1-2 servings of vegetables.
They should have 1 serving of fruit.
Kids can have 1.5 - 3 taels of meat, fish, and egg.
You can give them 2 servings of milk and alternatives.
You can provide them with less oils, salt and sugar.
Of course, they should consume 4 - 5 glasses of fluids, preferably water. They can also have the occasional fresh juice. It is obvious that cool drinks and carbonated drinks are a no as they contain loads of sugar.
Healthy Eating Food for Children (aged 6 to 11)
When you have kids who are between 6 to 11 years old, then you can do the following:
They can be given 3 to 4 bowls of grains.
You can increase their vegetable servings twice.
Likewise, fruits can be given twice a day.
Fish, eggs, and meat can be provided in 3 - 5 taels.
You can give them milk and alternatives twice a day.
Salt, oils, and sugar should be consumed as little as possible.
Water and fresh juice can be provided in 6 - 8 glasses
Healthy Eating Food for Teenagers (aged 12 to 17)
If you have slightly grown-up children, who are aged between 12 years and 17 years, then you can follow the below:
They can have 4 - 6 bowls of grains.
You can give them 3 servings of vegetables.
They can have 2 servings of fruits.
Fish, meat, and eggs can be had in 4 - 6 taels.
Milk can be had in 2 servings.
Oils, sugar, and salt need to be used only as required.
Of course, they can consume 6 - 8 glasses of water and fresh juice.
Healthy Eating Food for Adults
Once you have reached 18 years, you are considered as an adult. This is what you can have on a daily basis when you are an adult.
Your body needs 3 - 8 bowls of grains.
You can have 3 servings of vegetables.
Adults can consume 2 servings of fruits.
Eggs, fish, and meat can be taken in 5 - 8 taels.
You can have 1 - 2 servings of milk and alternatives.
You can consume less oils, salt, and sugar.
You may want to have 6 - 8 glasses of water & fresh juice.
Healthy Eating Food for the Elderly
Once you are above 60 years or crossed 70, then your body may require that much intake. That is because it can’t absorb so much food. So, it is best to reduce the intake of your food.
You can have 3 - 5 bowls of grains.
You can have at least 3 servings of vegetables.
You can consume 2 servings of fruits.
Fish, meat, and eggs can have 5 - 6 taels.
Milk and alternatives can be had in 1 - 2 servings.
Oils, salt, and sugar should be consumed minimum.
You can have 6 - 8 glasses of water and fresh juice.
How You Can Encourage Healthy Eating Habits Among Children?
As parents, it is imperative that you encourage your children to consume healthy foods. There are some ideas & tips that you may want to know. We understand that it is easier said than done.
With your hectic work schedules and personal life, you may not be able to keep track of everything that your kids have. We completely understand that. However, you may want to know that young kids are falling sick due to poor food habits.
The least you can do is educate them on the healthy food habits, so that they can implement them for themselves, even during your absence at home.
Have the meals together. While you may not be able to have breakfast & lunch together during weekdays, make it a point to have dinner or supper together. When eating, no gadgets, please.
You may want to prepare a new dish every now & then. You see, human psychology is such that humans may get bored of the same dish, similar taste, texture, and appearance. When you try something new, it makes them inquisitive, and interested to try them.
The health benefits of fruits & vegetables can be taught to your children. This way, you can help them understand the importance of healthy eating. Eventually, they will budge and have these food items.
Salads are the best possible way to bring an infusion of fruits & vegetables together. Try and make it attractive. You can add some lime juice, chaat powders, and so on for texture and flavour.
You can tag along with your children when you go shopping. This helps you to understand what they like. You can get the ingredients accordingly, and then prepare it. This way, they can’t say no once the dish is done, because they asked for it.
Try to have the right quantity of food items in your home pantry. You may not want to stock too many items. This ensures that no items goes to waste, and you use everything for the week or a limited period of time. Usually, a week of supplies is sufficient.
Tips to Know When Shopping
Below are some tips that you may want to know when shopping for groceries for your family members.
Please read the label at the back of the food packaging when purchasing the product. This way, you actually know what you are going to feed your children. Some items are not healthy at all and contain a lot of sugar in them.
You can provide them with water, instead of cool drinks. This ensures that you are not encouraging them to put on weight. Once you give them cool drinks, then they will think it is fine, for them, and consume it on a regular basis.
Instead of butter, you can use vegetable oils for cooking. When may not suggest ghee as well. However, limited amounts of butter & ghee are okay.
Please avoid butter & jam as spreads. We may not advice you to use readymade spreads as well, because they are not nutritious at all. You can use some fruits like bananas, apples, oranges, and so on. You can also use vegetables like carrots, and broccoli, if required.
Conclusion
The food pyramid is the ideal chart that young parents can use for their servings on a daily basis. Besides kids, the chart is useful for elderly people as well. We hope we have enlightened you on the food items that are healthy for kids, according to their ages.
Likewise, we have also provided the food items, and their servings for people of all ages as well. Go ahead, and eat healthy. In the end, we have provided you with some tips & ideas for shopping, and preparing home-made healthy foods.
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