Kids’ food pyramid

5 Food Groups That Kids Should Eat Every Day

If we want our kids to be happy, they should be satiated. That doesn’t mean that’s only important that kids eat regularly, it is important what they eat as well. The Kids’ food pyramid from the top illustrates which 5 food groups are essential for kids to eat daily.

1. Grains

The grains (millet, buckwheat, oats, barley, polenta, oats, …) are in the first place on the kids’ food pyramid because contain nutrients like carbohydrates, vitamin B complex, folic acid, dietary fibers, magnesium,… Cereals are important for protein utilization, muscle building, the functioning of the digestive system, and lowering blood cholesterol levels. Also, cereals provide energy for play, attention, and various other activities.
It is recommended that cereals be the first non-milk food groups for infants. They are introduced to feeding children at the age of 4 to 6 months. For a child aged 2 to 3 years, it takes 100 g, or cups of cooked cereals a day.

2. Fruit

Fruit belongs to the second most important place on the kids’ food pyramid. It’s important for health because it contains a high amount of vitamins and minerals, such as vitamin C, potassium, iron,… Fruit stimulates metabolism and has many other health effects. It is recommended that kids eat at least one fruit per day.

When choosing fruit for a child, be aware that it is grown and mature ecologically properly. Seasonal fruit is preferred because of better taste and less susceptibility to fermentation.

3. Vegetable

In addition to fruit, this food group is the source of the most important vitamins and minerals. It is good to eat salad or some fresh or cooked vegetables on a daily basis.
It is advisable to combine vegetables with the positions on the plant. We distinguish vegetable that grows under the ground (carrots, potatoes, …), vegetable belonging to a group of leaves and stems (shrimp, cabbage, ..) and those belonging to a group of fruit (tomatoes, cucumbers, zucchini, …). In order to introduce the diversity of the pulse of the whole plant, you need to eat all three types of vegetables every day.

4. Milk and dairy products

This food group is important for children’s health because it supplies protein and calcium. It helps in the development and formation of bones.
Kids should not eat too much milk, or be thrown out of the diet completely. The input of too much milk with other dairy products together, such as sour cream or cheese, is not healthy and leads to excessive intake of proteins in the body. However, milk should be discarded from use only if there are lactose allergies or general milk intolerance. Even in these cases, should offer to the children some other cows, dairy products, as well as dairy products of other animals, sheep or goats.

5. Meat, fish, and eggs

This food group is the last place in the kids’ food pyramid. This doesn’t mean that is less important than other food groups. On contrary, it is a necessary ingredient in the diet of children due to the iron, protein, and B vitamins they contain. Is the most appropriate that kids eat beef and chicken meat, and to a lesser extent, pork. Fish is the best nutritionally balanced foods, which are the easiest to digest compared to other types of meat.

Something more about kids’ food pyramid…

Of course, a group of meat, fish, and eggs should give to kids in smaller amounts than fruit, vegetable, grains, and milk. Also, the kids’ food pyramid presents us with another important recommendation for children’s health.  As you can see, on the side of the food pyramid are stairs. They symbolize the importance of physical activity for a healthy life.