The food pyramid was created in 2005 as a way to encourage children to eat a more balanced diet, and to combat the increasing obesity crisis which continues to plague many countries across the globe. The pyramid works in exactly the same way as the original adult design does, but with varied food recommendations in order to tailor a child’s diet to their bodily needs. The pyramid follows the following rules, targeting children aged two to eight:
To begin with, each day, children should be eating three to five ounces of grain or cereal foods. This includes bread, pasta and rice, and a one ounce serving would look like half a cup of pasta or rice, or one slice of bread. Where possible, whole grain varieties of this section of the pyramid can offer more health benefits.
Two cups of dairy foods, including cheese, milk and yoghurt. As before, there are healthier alternatives to the generally fatty varieties of dairy products, which means seeking out low-fat natural yoghurt, skimmed milk and opting for cheeses with less fat. Protein is vital in our diets, particularly for children as they’re growing and need the fuel for muscle growth. This should make up two to four ounces of a child’s diet, and can be sourced from lean meats, fish, eggs, nuts and poultry meats. Just one egg or one tablespoon of peanut butter makes up one ounce serving of protein foods.
Fruit and vegetables are important in any diet, thanks to the vast array of nutrients and fibre they provide. One and a half cups of fruit should be included each day, in addition to one and a half cups of vegetables. A serving tends to be a handful in most cases, so aiming for a minimum of five should cover this portion of the pyramid. For example, a medium orange, banana or apple, or a cup of canned or frozen fruit all counts. Likewise, one cup of boiled, steamed or raw veggies will be a great addition to your diet.
Lastly, three to four teaspoons of fats and oils should be included. Many people fear adding fats to their diet due to the constant reports claiming how bad they are for our health. However, the body does need some fats in order to fuel itself and stay healthy – it all depends on the source of those fats as to the benefits or damage they cause. Omega-3 fatty acids are great sources, such as in oily fish, nuts and seeds, as are olive oils. It’s thought that just 80 percent of people are aware of the food pyramid, and only eight percent actually follow its guidelines.
In addition to these dietary guidelines, exercise should play an important part of the weekly routine – experts recommend at least 30 minutes a day, which can be anything from walking to cycling, or a gym session. Making exercise more fun, such as choosing a vibrant dance class or going for a jog with music, means you’ll be more motivated to stick to a regular routine. You should also aim to drink plenty of fluids, as these help the body function effectively and flush out any toxins from the body – experts recommend around six to eight glasses a day, which can be in the form of squash and other water-based beverages as well. Following these guidelines will not only ensure you get all the nutrients your body needs to stay healthy, but it will also encourage you to maintain a balanced weight and reduce the risk of weight-related diseases.
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