The Food Pyramid & Nutritional Values for Kids

The food pyramid is promoted by the United States Department of Agriculture. It displays the food groups that form a good source of nutrition for adults and kids. Good nutrition is important for kids because it helps prevent illness by strengthening their immune system and it supports their development and growth.

Grains

• Grains are carbohydrates that serve as fuel to your child's body. They provide your child with energy so he can get through the day. Grains can be divided into whole-grains and refined grains. Whole grains contain the whole kernel of the grain and are complex carbohydrates that are rich in fiber and digest slowly. They include oats, whole-grain bread and whole-wheat pasta. Refined grains are grains that have gone through a process that strips them of dietary fiber, B vitamins and iron. These simple carbohydrates, which include white bread and white rice, should be limited in a child's diet as they can cause blood sugar fluctuations leaving the child feeling fatigued. According to the Kids Health website, half of the grains kids consume should come from whole-grain sources.

Vegetables And Fruit

• Vegetables and fruit are also part of the food pyramid and should be part of a child's diet. They provide vitamin A, which aids in eye and skin,health. They also provide infection-fighting vitamin C and disease-preventing phytochemicals. Vegetables include carrots, corn, peas, green beans, lettuce, celery, broccoli and cauliflower. Fruits include bananas, apples, oranges, peaches and plums. Vegetables and fruits are also rich in fiber and aid in food digestion. Kids should consume a variety of different fruits and vegetables.

Dairy

• The dairy food group on the food pyramid includes milk and all products made from milk. Children need dairy products because they are a good source of calcium. Calcium helps maintain strong bones and teeth and it also stops the bleeding when you get a cut. Dairy products also contain protein and vitamins D, A and B. Some dairy products include yogurt, milk, cheese and milk-based deserts such as ice cream and frozen yogurt. Kids should consume low-fat and fat-free dairy products to avoid excess fat.

Protein

• Protein can come from animal and plant sources and is also part of the food pyramid. Animal protein sources include, chicken, fish and turkey, and plant sources include beans, nuts, seeds and legumes. Protein helps your body build strong muscles. It contains iron, which is essential to prevent anemia and infections. Iron also caries oxygen to all body parts. Kids should eat lean or low-fat protein sources such as chicken and fish. Fish such as salmon, trout and herring are rich on omega-3 fatty acids, which reduce cardiovascular disease. Fats are not part of the food groups on the food pyramid, but should be consumed in moderation to maintain good health. Kids should aim to consume fats from plant sources such as vegetable and nut oils. These are unsaturated "healthy" fats and don't contain any cholesterol.