According to the Centers for Disease Control and Prevention, childhood obesity rates over the past 30 years have more than tripled. Eating a nutritious, varied diet is important for children to maintain good health and to build the foundation for a lifetime of sensible eating. MyPyramid, a new version of the Food Guide Pyramid, makes recommendations for daily serving sizes from each food group and provides resources to educate young people about their daily nutritional and fitness needs.
Grains
Grains make up one the largest parts of the food pyramid. While most children consume enough grains, the U.S. Department of Agriculture (USDA) suggests that about half the grains in the daily diet should be whole grains, such as brown rice, oatmeal, whole cornmeal, bulgur and barley. De-emphasize refined grains, like white bread, breakfast cereal, pasta and white rice. Young children---aged 4 to 8 years old---and girls between 9 and 13 years old require about 4 to 5 oz. equivalents a day, while preteen boys and teens of both sexes need between 6 and 7 oz. A slice of bread, 1 cup breakfast cereal or ½ cup cooked cereal, pasta or cooked grains all count as a 1 oz. serving.
Vegetables
Colorful vegetables from different plant families are an important part of the food pyramid. Young children should consume 1 1/2 cups of vegetables each day. Preteen girls require 2 cups. Preteen boys and teen girls should aim to eat 2 1/2 cups, while teen boys need as much as 3 cups of vegetables every day to meet nutritional needs. Measure greens like spinach before you cook them, as they wilt with heat.
Fruits
All children should consume about 1 1/2 cups of fruit each day, although teen boys should aim for 2 cups. One cup equals a large banana, a small apple, a medium pear or 1 cup 100 percent fruit juice.
Meat and Beans
Meat, beans, fish, eggs and nuts are protein-rich foods. Elementary school children need 3 to 4 oz. each day. Girls aged 9 to 18 and boys aged 9 to 13 need approximately 5 oz. from this food group. Teen boys require about 6 oz. a day. A 1-oz. serving equals 1 egg, 1/2 oz. nuts, 1 tbsp. peanut butter, 1/4 cup cooked beans or 1 oz. cooked meat or fish.
Dairy
Milk, cheese, yogurt and dairy-based desserts comprise the dairy food group. Young children should consume 2 cups of dairy products each day. Preteen and teen boys and girls require 3 cups. A 1-cup serving includes 1/2 pint milk, 1 cup yogurt, 1 1/2 oz. hard cheese or 2 cups cottage cheese.
Oils
Children need oil in their diet, as found in salad dressing, mayonnaise and cooking oils. The recommended amount of oil for young children is 4 tsp. a day. Preteen boys and older girls can consume 5 tsp. as part of a healthy diet, while teenage boys require up to 6 tsp. to meet their food pyramid suggested daily serving.
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