Food Pyramid
Background Information & Activities

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Nutrition is an important part of every child’s education. Many of today’s school cafeterias offer a wide variety of foods, but not all are healthy. By learning the importance of health and nutrition, your children will be able to make better choices about the food they eat and take more responsibility for their health and bodies.

Many children enjoy eating junk food like cookies, fries, potato chips, and candy. These foods tend to be high in calories and fat and low in protein, vitamins, and minerals. Junk food can also lead to serious conditions such as childhood obesity. Currently about 15% American children ages 6 to 11 are obese. This number has dramatically increased over the last decade. Childhood obesity can lead to health problems such as asthma, hypertension, and Type II diabetes.

Fortunately, obesity can be prevented through healthy eating habits and regular exercise. We recommend watching the Exercise movie together as a review. The Food and Drug Administration offers many tips to promote health in children and adults. The food pyramid shows the number of servings of each food group you and your child should consume a day. The pyramids are slightly different for different age groups, so make sure your children follow the appropriate pyramid.

For children 4-8 years old, the FDA recommends eating 4-5 ounces of grains each day. For girls and boys ages 9-13, the FDA recommends eating 5 and 6 ounces each day, respectively. One ounce of grain is equivalent to one slice of bread, a half cup of pasta or rice, and one cup of cereal. Half the recommended total servings should come from whole grains. Some breads may not be whole grains though they might advertise as being made from wheat. Whole grain foods will have “whole grains” written on the package.

For children 4-8 years old, the FDA recommends eating 1.5 cups of vegetables a day. For girls and boys ages 9-13, the FDA recommends eating 2 and 2.5 cups a day. Dark green vegetables such as spinach, broccoli, and kale are high in vitamins and minerals. Fresh or frozen vegetables are more nutritious than canned vegetables.

For children 4-8 years old, the FDA recommends eating 1-1.5 cups of fruit a day. For girls and boys ages 9-13, the FDA recommends eating 1.5 cups. Fruit is high in fiber and vitamins and an essential part of a balanced diet. Juices, though made from fruit, are often high in sugar. Children should drink juice in moderation.

For children 4-8 years old, the FDA recommends eating 1-2 cups of milk or other calcium-rich food a day. For girls and boys ages 9-13, the FDA recommends eating 3 cups. Calcium-rich foods include yogurt, cheese, and calcium-fortified juices. Make sure that dairy products are low- or fat-free.

For children 4-8 years old, the FDA recommends eating 3-4 ounces of meat or beans a day. For girls and boys ages 9-13, the FDA recommends eating 5 ounces. This food group includes chicken, fish, beef and other meats as well as nuts such as almonds, peanuts, walnuts, and pecans. These foods are all high in protein, which the body uses to repair the body and build muscles. Choose lean meats such as chicken and fish, and choose grilled meats over fried.

Fats and oils are an essential part of any balanced diet, but the FDA recommends eating foods in this category in moderation. Oils from fish and nuts as well as canola, olive, and soybean oils are healthier options.

It is important for your child to learn how to make healthier choices at lunch. Having healthier food in the home will also help children have healthier eating habits. Limit fast food and prepackaged foods in your children’s diets and encourage eating fresh fruits and vegetables as snacks.

Food Pyramid Teacher Activities – Click Here!

Food Pyramid Family Activities – Click Here!

Food Pyramid Teacher Activities

© 1999-2010 BrainPOP. All rights reserved.

Food Pyramid

Together as a class, create a food pyramid mural or collage. Help students outline the pyramid and create the sections for each food group. Around the pyramid, have students draw or cut out and paste pictures of different foods in each group. Encourage students to think of different kinds of fruits, vegetables, grains, and dairy products. Remind them that a varied diet leads to the consumption of different vitamins and minerals. Also have students draw pictures or paste pictures of people exercising. This will remind them that regular exercise is an important part of the food pyramid.

Pyramid Pot Luck

To encourage healthy eating habits, host a pot luck lunch. Have each student or group of students bring in an item from the food pyramid. Students can bring in whole wheat bread, fruit, celery sticks, nuts, sliced lunch meats, etc. Discuss each food and have students name the food group. Then everyone can eat together! As an extension, lead students in a form of exercise, such as a soccer game or a few laps around the school, to promote exercise.

The Junk in Junk Food

Bring in different kinds of junk food, such as potato chips, candy, chocolate, and soda. Have students read the labels of each item. What ingredients do they recognize? Have students explain why each item might be bad for their health. Then have students think of alternatives to each junk food. Have students name the food group of each alternative item. Explain how over consumption of sugar and processed foods can cause health problems such as diabetes and obesity. Hypertension is high blood pressure and can be caused by foods that are high in sodium, or salt. Have students read the food labels and look at salt, sugar, and fat content. Then have students look at food labels of healthy foods and compare.

Food Pyramid Family Activities

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Cooking with Kids

One of the best ways to promote healthy eating is to cook with your child. Together you can prepare a healthy meal, such as a salad, sandwich, and fruit wedges. You can give your child simple tasks such as washing and peeling fruits and vegetables, shaking salad dressing, taking ingredients out of the refrigerator or pantry, or building a sandwich. As you cook together, discuss the importance of eating well and have your child identify the food group that each ingredient belongs to and explain why the food is nutritious.

Healthy Menu

Making healthy choices is an important part of good nutrition. Present different junk food options to your child such as potato chips, candy, chocolate, pizza, hamburgers, and soda. Have your child brainstorm healthier options for each kind of food. What can your child drink instead of soda? What can your child eat for a snack instead of candy? Write down a list of healthy options and have your child refer to it during lunch.

Sugarless Challenge

Challenge your child to avoid sugary snacks for a day, week, or month. Offer a prize as an incentive such as a toy or fun activity. Before the beginning of the challenge, explain that sugar can cause cavities and over consumption can lead to other health problems in the future such as diabetes. Discuss other options your child can eat instead of a sugary snack and have your child write down whatever he or she eats during the day.