Healthy Food Guide Pyramid For Kids And Teens

A Healthy Food Guide Pyramid For Kids And Teens Food pyramid is a graphical representation of healthy diet based on nutritional recommendations in the form of pyramid. Food Pyramid Fats, Oils And Sweets: • These foods include salad dressings, ols, cream, butter, margarine, • sugars, soft drinks, candies and sweet desserts. It is essential during the early growth and development, as they lubricate the bone-joints. • They should be gradually reduced post toddler age. Proteins Group: It includes protein sources eg. eggs, dry beans, peas, peanut butter, meat, poultry and fish. • They a rich source of protein, iron and zinc required for body nourishment. Avoid frying these foods. Milk Group • The Mik group foods are important for calcium. • • Serve Cottage cheese, yoghurt, smoothie, milk shakes • Choose non-fat milk, yogurt & cheese made from skim milk as they are low in fat. Vegetables: * Vegetable provide fibre and good source . of vitamins & minerals. • Darker the colour more is the nutritional value. • Eat variety of fresh vegetables like carrots, beat root, cucumbers, tomatoes, broccoli peas, lettuce etc. Fruits Group: • They are rich in nutrients. Excellent sources of iron, Vitamin A, vitamin C, folate or potassium. • They are low in fat and sodium and high in fiber. • It can be in the form of soup, salad, smoothies or eaten raw. Grains: • Grains forms the base of the Food• pyramid. • They contain fibre for easy digestion. • Choose from raagi, wheat, rice, corn, brown rice, oatmeal, bread, pasta, barley. Average Calories Intake 2800 Cal Women & Older Aduts 1600 Cal Daily Exercise ! Drink plenty of water at least! 8-10 glasses Have Fun 2200 Cal Children, Active Women &Sedentary Men Servings Per Day Fats, Oils & Sweets Use Minimal Proteins Group 2-3 2-3 Milk Group Servings Servings Vegetable Group 2-4 Servings Fruits Group 3-5 Servings Grains 6-11 Servings Mix & Match, Be Creative Breakfast: Morning You can choose from any 3 groups of the Pyramid. Lunch: After noon You could choose food of any 4 or 5 groups of the Pyramid. Snack: Evening You could wisely choose food of just 1 group. Dinner: Choose 2-3 items from the food Night pyramid, as it should be light. Pin up a poster of the food pyramid in the kitchen and make sure your child views it every day. Above all create an environment where your kids can make healthy choices. Sources: http://en.wikipedia.org/wiki/Food_guide_pyramid htp://www.crpp.usda.gov/publicationsimypyramidioriginalfoodguidepyramids/igp/igppamphiet pdf Mom. Junction www.momjunction.com