Healthy Food Choices for Kids - Understanding USDA's New Interactive Food Guidance System




mother is always concerned about their family health and welfare. Making healthy food choices for children and the whole family is one of the major decisions that she makes every day as a healthy food eating habits offer many beneficial effects on their overall well-being.


When setting up a healthy food plan, follow the food pyramid. This is a basic guide to choose the right kinds of food and benefit from them. Looking at the USDA's new interactive food guidance system, you will notice how different it is from the old hierarchical pyramid of food. 6 main types of food are given graphically in different color variations. When you click on each food group, the recommended daily servings are clearly defined for all age groups after 30 to 60 minutes of moderate physical activity a day

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Grain group


grain group includes foods rich in carbohydrates such as bread, tortillas, muffins, pasta and noodles. Children aged 7 to 10 and 11-13 should eat at least 5-7 servings of grains a day. Depending on their gender, size, activity level and growth rate, some children need more or fewer servings.


Vegetables Group


plant groups list down all the folic and vitamin-rich vegetables and root crops. Vegetables such as carrots, tomatoes, corn, potatoes, green leafy vegetables contain high levels of nutrients that children need to support their active lifestyles. Children aged 7 to 10 and 11-13 are advised to eat at least 4 to 6 servings of vegetables each day. This means more creativity and patience for the mother to create vegetable dishes.


Fruit Group


We all know how useful this food group. Fruit and vegetables go together to promote good healthy eating habits among children. Their vibrant colors and sweet tastes good factors in making your kids eat the recommended servings each day. Fruit group includes whole, fresh, preserved or extracted fruit. Children aged 7 to 10 and 11-13 are recommended to be not less 3-4 servings each day.


milk group


Milk is without doubt one of the best foods for children. It is a ready source of calcium which is important for your kids' growth and development. Almost all babies love milk, so you will not have much problem with that. Other sources of calcium are dairy products, such as different kinds of cheese, yogurt, pudding and ice cream. Children ages 7-10 and 11 - 13 are recommended to take 3 servings of any of these cases of milk every day.


meat group


meat group consisting of meat and poultry such as beef, chicken, veal, fish, eggs, peanut butter, dried peas, nuts or beans. Aging Children 7-13 should only eat 2 servings of meat stuff every day.


Oils and other


Although the extra oil and food does not belong to any group, nutritionists recommend that our children need to take the necessary quantities of them every day for good health. Beneficial oil sources are fish, nuts and vegetables.

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