All foods contain different vitamins and nutrients for our bodies. No single food can supply everything we need. Because of this, the Food and Drug Administration has provided a Food Pyramid which gives information on the four main food groups. The amount of each that children should eat depends on their age, sex and level of physical activity. The following daily recommended values are based on children getting 30 minutes or fewer of physical activity a day.
Meats and Beans
Meats and beans provide the body with the majority of its vitamin E, iron and magnesium. Some examples are meat, fish, poultry, eggs, nuts, seeds, dry beans and peas. Most children already eat enough of these proteins. Because of this, the focus should be on selecting leaner choices. Children between the ages of 2 and 8 should eat 2 to 4oz. per day. Girls from the ages of 9 to 18 need 5 oz. a day, while boys of this same age need 5 to 6 oz. a day. One oz. can be obtained from one egg, 1 tbsp. of peanut butter, 1/2 oz. of nuts or one sandwich-sized slice of turkey.
Grains
Grains come in two categories: whole and refined. Refined grains have been milled, and in this process may have lost some nutrients. Although they may have been enriched by adding vitamins, the fiber cannot be added back. Because of this, whole grains are recommended for higher nutritional value. Some examples of grains are wheat, rice, oats, cornmeal and barley. A child from age 2 to age 8 should have 3 to 5 oz. of grains a day. Girls between the ages of 9 and 18 need 5 to 6 oz., while boys this age need 6 to 7 oz. per day. An ounce serving can be one piece of bread, 1 cup of cereal, or 1/2 cup of rice or pasta.
Fruits and Vegetables
This group consists of any fruit or vegetable, or 100 percent fruit or vegetable juice. Although fruits and vegetables are generally grouped together, they each do have individual recommendations. For vegetables, children from 2 to 8 should have 1 to 2 1/2 cups per day. Girls between 9 and 18 should eat 2 to 2 1/2 cups, while boys this age need 2 to 3 cups daily. One cup of a vegetable could consist of three broccoli spears, two medium carrots or two large celery stalks. For fruits, a child between 2 and 8 needs 1 to 1 1/2 cups a day. A girl between the ages of 9 and 18 should get 1 1/2 cups daily, and a boy should eat 2 cups daily. Some examples of a 1-cup serving of fruit can be 1/2 cup dried fruit, 32 grapes, three medium plums, or a small apple.
Dairy
All fluid milk, cheese, yogurt and milk-based desserts are considered dairy. To build and maintain bone mass, children between the ages of 2 and 8 need 2 cups daily. Girls and boys from 9 to 18 should consume 3 cups per day. A cup serving could consist of 1 1/2 oz. of cheese--this would be 1/2 cup shredded or two slices of hard cheese--1/2 cup of ricotta cheese, or 1 1/2 cup of ice cream or pudding.
Significance
Each child is different. Some kids eat a large breakfast and very little dinner. Others may graze throughout the day. Children that develop healthy eating habits now, tend to use them throughout their lives. By understanding the daily recommended values and serving sizes, you can make sure children are getting the necessary nutrients they need.
