A Parent's Guide to Nutrition for Kids - Part 1
Lesson 1: Blueprint for a Healthy Diet
-- By Becky Hand, Licensed & Registered Dietician
Blueprint for a Healthy Diet
The food pyramid is still the best blueprint for building a balanced diet. At www.mypyramid.gov, you can obtain a personalized nutrition plan for each member of the family. A healthy diet will help your children build bodies that go the distance. Here is what they need most each day.
Food Group Serving Size # of Servings A Serving Looks Like... Grains Kids 6-12 Vegetables Kids 6-12 Fruits Kids 6-12 Dairy Products Kids 6-12 Meats & Beans Kids 6-12
bread, cereal, rice, pasta
*Go for whole grains at least 1/2 of the time.- 1 slice bread
- 1 oz cereal
- 1/2 cup pasta, rice, grits, hot cereal
- 1/2 English muffin, bun, bagel
- 1 tortilla
- 1 small muffin
6-9 servings
Teen Girls
6-9 servings
Teen Boys
9-11 servings1/2 cup = tennis ball
1 oz. = a large fist
- 1/2 cup juice
- 1/2 cup cooked
- 1 cup raw, leafy
3-4 servings
Teen Girls
3-4 servings
Teen Boys
4-5 servings 1/2 cup = tennis ball
1 cup = a large fist
- 1/2 cup juice
- 1 medium fruit
- 1 cup berries
- 1/2 cup canned
- 1/2 grapefruit
- 1/4 cantaloupe
- 1/4 cup dried
2-3 servings
Teen Girls
2-3 servings
Teen Boys
3-4 servings 1/4 cup = golf ball
1/2 cup = tennis ball
1 cup = a large fist
- 1 cup milk
- 1 cup yogurt
- 1 oz cheese
- 1/2 cup cottage cheese, pudding, frozen yogurt
2-3 servings
Teen Girls
3+ servings
Teen Boys
3+ servings 1 oz cheese = 4 dice
- 2-3 oz cooked, lean meat or fish
- 2 tbsp peanut butter
- 1 egg
- 1/4 cup nuts, seeds
- 1/2 cup cooked peas or beans
2-2.5 servings
Teen Girls
2-2.5 servings
Teen Boys
2-3 servings 3 oz meat = deck of cards
2 tbsp = ping pong ball
1/4 cup = golf ball
1/2 cup = tennis ball
