Fun With the Food Pyramid For Kids
#1 Children's Guide to Eating Whole FoodsBy George Roby Nacim KhavarianAuthorHouse
Copyright © 2008 George Roby and Nacim Khavarian
All right reserved.ISBN: 978-1-4389-0914-1Chapter One
Grains Group
What is a Grain?
A grain is a single seed of cereal grass. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
There are two types of grains:
Whole Grains:
Whole grain examples are oatmeal, brown rice, and whole wheat flour.
Refined Grains:
Refined grain examples are white rice, white bread, and white flour.
Some grains grown in the U.S. are pictured below.
Why do I need grains?
Grains add delicious taste and variety to meals and are an important source of energy for the body. They also provide vitamins, minerals, and fiber to keep the body strong and healthy.
How much do I need?
The amount of grain you need depends on your age, gender, and physical activity. The portions below are recommended with thirty minutes or more each day of physical activity beyond your normal daily activities.
Children 4-8 years old = 4-5 ounces daily
Girls 9-13 years old = 5 ounces daily
Boys 9-13 years old = 6 ounces daily
At least half of all grains eaten should be whole grains. Below are some examples of 1-ounce portion sizes.
1 regular slice of bread
5 whole-wheat crackers
1/2 cup of whole-wheat pasta or 1 cup of cereal
1/2 cup cooked rice
3 cups of cooked popcorn
I am a food that is round with a hole in the middle. People eat me with jam, butter, or cream cheese. Some people make sandwiches out of me. What am I? (Bagel)
Fun Snack Recipe: Crazy Crunch Mix: 3 cups of Wheat Chex cereal 1 1/2 cups of Cheerios 1 cup of pretzel strips 1 cup of cashews 1 cup of dark chocolate chips
Combine these ingredients together in a bowl and you have Crazy Crunch Mix!
I am made of flour. You can make sandwiches with me. I am a grain. What am I? (Bread)
Chapter Two
Vegetables Group
A vegetable is any plant whose fruit, seeds, roots, bulbs, stems, leaves, or flower parts are used as food, such as the tomato, bean, potato, onion, spinach, and broccoli.
Vary Your Veggies. Go dark green and orange with your veggies. Eat spinach, broccoli, carrots, and sweet potatoes.
I have a skin with lots of layers. I can make your eyes water, and I grow in the garden. What am I? (Onion)
How many vegetables should I eat per day?
Children: Ages 4-8 = 1 1/2 cups
Girls: Ages 9-13 = 2 cups
Boys: Ages 9-13 = 2 1/2 cups
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, can be considered as one cup from the vegetable group. Below are some examples of one-cup sizes in the vegetable group.
1 cup of chopped broccoli
1 cup of cooked spinach
1 large baked sweet potato
1 cup of corn
1 cup of green beans
I am a long, orange, pointy food. I am crunchy when you eat me raw. You can eat me with dip. What am I? (Carrots)
Why should I eat vegetables?
Veggies provide nutrients vital for the health and maintenance of your body. Veggies provide important sources of nutrients, including potassium, fiber, and vitamins A, E, and C.
Vitamin A keeps your eyes and skin healthy and helps your body protect against infections.
Vitamin C helps heal cuts and wounds and keeps teach and gums clean.
Vitamin E helps protect your cells against free radicals and unwanted pollutants
I am brown and I grow under the ground. You can bake me, mash me, or make fries from me. What am I? (Potato)
Fun Snack Recipe: Spunky Vegetable Pizza:
Ingredients: 3/4 Cup Pizza Sauce 1 Large Italian pizza shell 1 Cup chopped broccoli 1 Cup shredded carrots 1/2 Cup sliced red or green bell pepper 5 to 6 ounces shredded, low-fat mozzarella or cheddar cheese
Directions:
1. Preheat oven to 450F 2. Spoon pizza sauce on pizza shell
3. Place pizza shell on cookie sheet
4. Arrange vegetables over sauce
5. Sprinkle cheese over vegetables and sauce
6. Bake for 10 minutes
7. When baked, cool pizza for 3 minutes before slicing. Cut into 8 wedges.
Nutritional information: Per serving: 236 calories, 13 g protein, 8 g fat (2 g Sat.), 29 g carbohydrates, 568 mg sodium, 15 mg cholesterol.
Chapter Three
Fruits Group
What is a fruit?
A fruit is similar to a vegetable in that it's any product that comes from a plant and is useful to humans and animals. The difference between veggies and fruits is that fruits are products of flowers and usually develop as a result of a flower being pollinated. However, some plants develop fruit without fertilization, and these fruits are seedless.
I am small brown food. My outside feels fuzzy. I am green inside and have tiny black seeds. What am I? (Kiwi)
How do fruits grow?
There are three categories, as illustrated below; some fruits are grown from a bush, some are grown from trees, and others are grown from vines.
Bush Tree Vine
Blueberries Bananas Grapes Raspberries Grapefruit Pumpkins Pomegranates Pears Strawberries Blackberries Peaches Cantaloupes Apples Kiwis Cherries
I am long and yellow, and I grow in bunches on a tree. I am soft inside. You don't eat my outside. I taste sweet and yummy. What am I? (Banana)
How much fruit should I eat a day?
As always, it depends on your age, gender, and physical activity. The portions below are recommended with thirty minutes or more each day of physical activity beyond your normal daily activities.
Serving sizes are:
Children 4-8 years old = 1 to 1 1/2 cups
Girls 9-13 years old = 1 1/2 cups
Boys 9-13 years old = 1 1/2 cups
Below are examples of 1-cup serving sizes of fruits:
1 banana
1 large orange
1 large peach
32 seedless grapes
8 large strawberries
You can be safe with thinking of a baseball to estimate cup sizes.
We grow in clumps on vines. We can be red, green, or purple. We taste sweet and can be squishy. What are we? (Grapes)
Why do I need fruits?
Eating fruits provides many health benefits the body needs to be strong and active. Eating your recommended fruit servings daily helps your body fight unwanted infections and diseases.
Did you know?
The tomato is a fruit.
Fun Snack Recipe: Edible Art
10 Canned or fresh pineapple rings or slices 5 Large bananas 2 Tangerines, segmented 1 Large apple, cut into small wedges 1 Pear, cut into small chunks 1 Kiwi, peeled and sliced (cut slices into halves or quarters) Toothpicks
I am green, and when you cut me open, I am red. You eat me in the summertime. I am a fruit. What am I? (Watermelon)
Chapter Four
Dairy or Milk Group
What's in the Dairy Group?
Dairy is comprised of all fluid milk products and many foods made from milk, such as yogurt and cheese.
How much of the dairy group should I have daily? The amount you need daily depends on age.
Children 4-8 years old = 2 cups
Girls 9-13 years old = 3 cups
Boys 9-13 years old = 3 cups
Below are 1-cup portion-size equivalents:
1 cup of milk
1 8-oz container of yogurt
1 slice of cheese
1 cup of pudding
I am white and can be brown. I taste good cold. I come from cows and you can make butter, cheese, and chocolate from me. What am I? (Milk)
Why is dairy important?
The dairy group contains calcium, which builds strong bones. Most milk-group choices should be fat free or low fat.
I am a firm food made from milk. I can be white, orange, or yellow. I am eaten with macaroni or crackers. What am I? (Cheese)
Fun Snack Recipe: 5-Minute Frozen Peach Yogurt
One 20-oz bag frozen, unsweetened peach slices
One 8-oz container plain low-fat yogurt
2 tablespoons of honey (optional)
1 tablespoon of fresh lemon juice
1/8 teaspoon almond abstract
1/2 cup of granola
Add peaches to processor. With processor running, add yogurt, honey, lemon juice, almond extract, and granola.
Chapter Five
Meats and Beans Group
All foods made from meats, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered to be part of this group.
I am white or brown and oval in shape. I come from chickens and you eat me for breakfast. What am I? (An egg)
How much of this group is needed?
The amount needed depends on your age, gender, and physical activity. The portions below are recommended with thirty minutes or more each day of physical activity beyond your normal daily activities.
Children 4-8 years old = 3-4 ounces
Girls 9-13 years old = 5 ounces
Boys 9-13 years old = 5 ounces
Eating 5 oz a day of this group with thirty minutes or more of physical activity is good. So what makes up 5 ounces from the meat and beans group?
1 oz cooked chicken or fish (e.g., 1 oz canned tuna)
1 oz of meat, poultry, or fish (e.g., a slice of turkey)
1/4 cup of beans 1 egg
1 tablespoon of peanut butter
For measurement, use your fist as a good 1 oz portion size to measure servings from the meats and beans group. Each item listed can be considered equivalent to one ounce of meats and beans. Combined, these items are considered to be 5 oz of this food group.
I am a very big animal. I fit into a can and make good cracker sandwiches. Some people don't like my smell. I have a very strong smell. What am I? (Tuna)
Why do I need meats and beans?
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply nutrients, such as protein, B vitamins, vitamin E, iron, zinc, and magnesium.
Protein aids in strong bones, muscles, and skin
B vitamins are for energy release
E vitamins are antioxidants that help protect your cells against free radicals and or unwanted pollutants
Iron helps with providing oxygen to the blood
Zinc aids and supports your immune system (keeps you from getting sick)
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, and keeps bones strong.
Fun Snack Recipe: Turkey Cranberry Roll-Up
1 lettuce leaf
1 slice of turkey
1 low-fat slice of swiss cheese
Several cranberries
Roll this up together, and there you have it-a turkey cranberry roll-up.
Chapter Six
Oils Group
Oils are fats that are liquid at room temperature, like olive and canola oil, which are used in cooking. Oils come from many different plants, nuts, and fish. Oils contain essential fatty acids that are necessary for good health.
Foods that are mostly oil include mayonnaise, certain salad dressings, and soft margarine with no trans fats.
CH7[ Physical Activity
Physical activity simply means movement of the body that releases energy. Jogging, playing soccer, playing basketball, swimming, and dancing are all good examples of being active. Some physical activities are not intense enough to meet recommendations. A good measurement is your heart rate and breathing pattern. If you can say the alphabet without stopping to take a breath directly after your workout, chances are you haven't increased your heart rate.
Why is physical activity important?
Being physically active is a key element to living a longer, healthier, and happier life. Being active helps you manage weight and build and maintain bones, muscles, and joints.
How much activity is needed?
The recommended amount of activity is sixty minutes a day beyond your normal daily activities. Find an activity or sport that moves you. Everyone is different and may like different activities over others. Try new things; don't be afraid. Dive right in; you may love it. Below is a list of activities that are fun. Choose one, a few, or alternate between all of them.
Competitive Basketball
Jump Rope Contest
Kickball
Red Light, Green Light
Rock Wall Climbing
Relay Race
Competitive Soccer
Competitive Football
Swimming
Gymnastics
Karate
Tennis
Baseball
Dancing
Running
And if those aren't enough fun:
Be silly; run like a gorilla
Walk like a spider
Hop like a bunny
Stretch like a cat
1. Always eat a variety of foods from the different food groups in the pyramid.
2. Always eat a good breakfast daily.
3. Always eat your fruits and vegetables daily; have at least 5 servings a day.
Life Tips
Food should always be eaten in moderation. Eat your food slowly and in small portions. Wait ten minutes before placing more food on your plate.
Drink more water, drink more water, and drink more water! Up to 80 percent of your body is made of water and we need to drink several glasses a day for proper hydration. A good measurement of water is this: after you go number 1, if the water in the toilet is yellow, you need more water. If you can see through it, your water balance is good. The clearer the water, the better.
Get some sun! We are animals, just like dogs, cats, lions, and tigers. We all need sun and fresh air to grow. Shut off the TV and video games, go outside to play, and socialize with friends. Don't forget to wear your sunscreen.
Always Remember:
Smile and Laugh Play Hard Read Books Do Your Homework Eat Your Vegetables Try New Foods Obey Your Elders Make Good Grades Find What Moves You.... Make Friends with Everyone-Girls and Boys Throw Away Your Trash Always Say Thank You
(Continues...) ]CH7
Excerpted from Fun With the Food Pyramid For Kidsby George Roby Nacim Khavarian Copyright © 2008 by George Roby and Nacim Khavarian. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
