A Healthy Food Guide Pyramid For Kids And Teens


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As a parent, your primary concern is to build a strong foundation of good health in your kid by developing healthy food habits in him. How? Well first of all you are not alone in this thought parade, there are other parents too!

Earlier, meals used to be rich in adequate amount of grains, vegetables, nuts, oil and many more nutritious ingredients. Followed by consuming seasonal fruits after meal or having occasional sweets. Thanks to the busy lifestyle predominant in people, for the past few decades, it has become difficult for deciding what to feed children and in what quantity. In such times a Food Pyramid can be your guide to maintain a healthy supply of nutrition to your kid.

Guide On Healthy Food For Kids And Teens:

We have prepared food pyramid guide for healthy foods for kids to maintain a healthy diet for your cherub, here it is:
Healthy Food Guide Pyramid

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What Is A Food Pyramid?

The concept of Food Pyramid has underg

one a makeover from its first The Basic Seven in 1946 to the latest re-christened as My Plate in 2011. Seven slabs of the Food Pyramid today are divided into Five Slabs. In decreasing order, they are:

1. Grains
2. Vegetables
3. Fruits
4. Milk and Proteins
5. Fats, Oils and Sweets.

Grains – The Base

The grains group forms the base of the Food Pyramid because the largest number of servings needed each day comes from this food group. Grain products are the primary source for basic energy. They contain fibre for easy digestion.

  • You can choose to incorporate whole grains like raagi, wheat, rice, corn, etc.
  • Choose from cooked brown rice, whole grain biscuits, oatmeal or whole wheat bread for a breakfast – or snack on popcorn.
  • You can opt for refined grains like cooked spaghetti, muffin, and pancakes. Make sure you include them in your child’s diet in moderate quantity.
  • Diets rich in whole grains are proven to be significantly associated with lesser risk of cardio-vascular diseases. It is recommended you make meals out of a different grain every day (and not white rice 7 days a week).

Fruits And Veggies – Called ‘The Rainbow’ Group:

If you enter a fruit market, it is as if a rainbow is stretched out in front. And if you are going to make it a habit to include them in your everyday diet, you will hit gold… in health!

Vegetables and fruits provide most of the nutrients. A great combination of iron, vitamins, and minerals comes from this group. Be it a soup, salad, smoothies or eaten raw, a lot of health disorders are kept at bay if you include this group in your diet. Most canned juices are not 100% juice. We suggest you to check the ingredients to avoid sugar syrup or added sugars.

[ Read: Healthy Recipes For Kids ]

Milk & Proteins:

The Milk group foods are important for calcium. Protein is required for body nourishment. Both groups together form the lesser and tightening portion of the pyramid.

1. Milk:

When it comes to healthy food for children, milk is highly recommended. Children should consume milk twice a day. Avoid calorie-ridden, sweetened or condensed milk. Serve Cottage cheese, Cheese spread, Fruit yogurt or a smoothie; or fruit, milk shakes could work as well for a change.

A word of caution – you should find suitable alternatives for your lactose intolerant child. Our suggestions are soy milk, rice milk and almond milk, but your doctor is the best person to guide you on suitable dairy alternatives.