The Food Guide Pyramid: A Fit for Almost Any Age
IN CHILDREN'S HEALTHYou want to make sure your children are eating well, but how can you know for sure they are getting all the nutrients they need? The United States Department of Agriculture developed the Food Guide Pyramid for people over the age of 2 to help you and your family eat a nutritionally varied, well-balanced diet. While it does provide a guideline as to the types of food you should eat each day, the Food Guide Pyramid doesn’t endorse any one food over another. In fact, it shows that all foods can be a part of a healthful diet when eaten in appropriate proportions. Grains. Your children should eat between six and 11 servings of bread, cereal, pasta, rice, and other types of grains. For the most nutritional value, choose whole-grain foods that are low in fat and sugar. Avoid using spreads or toppings that are high in fat. Fruits. Your children will love finding new ways to fit nutritious and delicious fruits into their diets. They need approximately two to four servings each day. Choose fresh, whole fruits over those canned in heavy syrup. While all fruits are packed with essential vitamins, citrus fruits, melons, and berries are all high in Vitamin C. Vegetables. Also an essential building block of a well-balanced diet, an abundance of vegetables (about three to five servings each day) should be included in your child’s diet. Be sure to include a variety of types, but take it easy on fattening toppings such as butter and salad dressing. Protein. While foods in this group including meat, poultry, fish, dry beans, eggs, and nuts are important, your children’s growing bodies need only two or three servings of high-protein foods. Rather than frying, prepare these foods by broiling, roasting, and boiling to avoid adding extra fat. Dairy. Your children need around two or three servings of milk, yogurt, and cheese each day. Choose nonfat yogurt and skim milk and use products high in fat such as cheese and ice cream in moderation. “Junk” foods. Fats, oils, and sweets should be used sparingly. Read product labels to determine the amount and kind of nutrient in each food.
| Finding Foods for Fickle Kids Picky eaters present special challenges for parents interested in a healthy lifestyle. Here are some tips to help you incorporate healthful choices into your children’s daily diets. Get them involved. Helping out in the meal planning process can be a great incentive for your children to try things they might otherwise turn their noses up at. They might help you tend the garden, choose new foods at the grocery store, or assist in preparing the meal. Play with their food. To give dishes more appeal, try making them fun. A nutritious snack idea is ants on a log: fill a celery stick with peanut butter and place raisins on top. Set an example. Your picky eaters may be more likely to taste healthy selections when they see other family members enjoying them. |
