Food is the fuel that gives your body the energy it needs to run, play, and learn. Just like a car needs the right kind of gasoline to work properly, your body needs healthy food to grow strong and stay healthy. This guide will teach you about the different food groups and how to make smart choices that will help you feel your best every day.

The Five Food Groups

To make sure you’re getting all the nutrients your body needs, it’s important to eat a variety of foods from the five food groups. The MyPlate model from the U.S. Department of Agriculture is a great way to visualize a healthy plate. It recommends filling half your plate with fruits and vegetables, and the other half with grains and protein, with a side of dairy.

Power Up with Protein

Protein helps you build strong muscles and a healthy body. You can find protein in foods like lean meat, poultry, fish, beans, eggs, and nuts. Try to include a source of protein in every meal to keep your body strong and energized.

Go with Grains

Grains give you the energy you need to play and learn. Whole grains, like oatmeal, brown rice, and whole-wheat bread, are the healthiest choice because they are packed with fiber and other important nutrients. Look for the words “100% whole grain” on the label to make sure you’re getting the good stuff.

“The Kid’s Healthy Eating Plate is a visual guide to help educate and encourage children to eat well and keep moving.” – Harvard T.H. Chan School of Public Health

Fill Up on Fruits and Veggies

Fruits and vegetables are packed with vitamins and minerals that help you stay healthy and fight off sickness. They come in all sorts of colors, and it’s important to eat a variety of them every day. Try to fill half your plate with colorful fruits and veggies at every meal. You can eat them fresh, frozen, or canned.

Don’t Forget Dairy

Dairy foods, like milk, yogurt, and cheese, are great sources of calcium, which helps you build strong bones and teeth. If you can’t have dairy, you can get your calcium from fortified soy milk or other calcium-rich foods.

Q&A

Q: Why is it important to eat breakfast?

A: Breakfast is the most important meal of the day because it gives your body the energy it needs to start the day off right. A healthy breakfast can help you do better in school and have more energy to play.

Q: Are snacks okay to eat?

A: Yes, healthy snacks are a great way to get extra nutrients and keep your energy levels up between meals. Some healthy snack ideas include fruit, yogurt, nuts, and whole-grain crackers.

Q: What should I drink when I’m thirsty?

A: Water is the best choice when you’re thirsty. It’s important to drink plenty of water throughout the day to stay hydrated. Sugary drinks like soda and juice should be limited.

Sources

• Nutrition for kids: Guidelines for a healthy diet – Mayo Clinic
• MyPlate for Kids – U.S. Department of Agriculture
• Kid’s Healthy Eating Plate – The Nutrition Source, Harvard T.H. Chan School of Public Health