A Balanced-Diet Food Pyramid for Kids

The U.S. Department of Agriculture (USDA) Food Pyramid is a general guideline to help determine the proper amount in each food group that should be ingested daily. The food groups that make up the food pyramid are fruits, vegetables, grains, meats and beans, and dairy. For kids, proper nutrition is vital, as their bodies are still growing. A kid can have a balanced diet by following the recommendations of the food pyramid.

Fruits

• Kids should have 1 ½ cups of fruit a day. Fruits contain vitamin C, potassium and folic acid. These nutrients can reduce the risk for diabetes, cardiovascular disease and several types of cancer. A small apple, large banana and eight large strawberries are each equivalent to 1 cup of fruit. A small box of raisins, 16 grapes and a small plum each equal ½ cup of fruit.

Vegetables

• It is recommended that kids eat 2 ½ cups of vegetables a day. Vegetables contain vitamins A, C and E. Like fruits, these vitamins reduce the risk of cancer and disease. One large ear of corn, two large stalks of celery or one large tomato equal 1 cup of vegetables. A small pepper and about six baby carrots each equal 1/2 cup of vegetables.

Grains

• Grains are rice, wheat, cornmeal, oat or barley. Kids should consume 6 oz. of grains daily. Grains contain fiber, which can reduce constipation. An ounce of grains is one pancake, half an English muffin, 3 cups of popped popcorn or ½ cup of cooked oatmeal.

Meats and Beans

• Beef, pork, poultry, fish, eggs, nuts, beans and seeds are part of the meat and bean group. Kids need to consume 5 oz. from this group daily. Meats and beans contain magnesium, which produces energy. One egg, approximately 12 almonds and about half a hamburger are each equal to 1 oz.

Dairy

• The amount of dairy a child needs daily will depend on his age. Kids ages 2 to 8 need 3 cups of dairy daily, and for kids over 8, that number drops to 2 cups daily. Dairy products such as milk, cheese and yogurt contain calcium, which is important for healthy teeth and bones. One slice of cheese and a scoop of ice cream each equal ½ cup of dairy.