A Guide to Balanced Eating

Understanding Food Groups for Kids

Have you ever thought of food as fuel for your body? The foods we eat can greatly influence our health in many interesting ways. Today, we’re going to explore something called food groups. So, what exactly are food groups? Food groups help us organize what we eat to maximize energy and nutritional value from our meals. There are five food groups: fruits, vegetables, grains, proteins, and dairy. A balanced diet includes a bit from each group every day. Let’s break it down:

Fruits

Fruits are packed with important vitamins like vitamin C, which helps control infections, build healthy bones, teeth, and blood vessels, and reduce the risk of illness. Potassium, another vital nutrient in fruits, supports heart and muscle health. Examples include apples, bananas, pineapples, and nectarines. Fun fact: raisins are considered fruits because they are dried grapes!

Vegetables

Although vegetables are not as sweet as fruits, they are full of nutrients that fuel your body. Colorful vegetables, in particular, contain higher amounts of vitamins and minerals, such as vitamin A, which supports eye health, white blood cells, and skin. For instance, broccoli is rich in protein and more nutritious than you might think. If broccoli isn’t your favorite, try carrots, spinach, and other leafy greens.

Grains

When you think of grains, bread often comes to mind, but the grains group also includes cereals, pasta, tortillas, pitas, oatmeal, and popcorn. Aim to get at least half of your grains from whole grains. Grains provide fiber, which is good for your heart and digestive system, and vitamin B, which supports your nervous system and helps protect you from illness.

Proteins

Proteins include not just meat and fish but also eggs, nuts, tofu, lentils, and beans. Proteins are essential for building bones, muscles, blood, and other tissues. They also provide nutrients like vitamin E, iron, and zinc, which aid in healing and energy production.

Dairy

Dairy includes milk, cheese, and yogurt, as well as dairy alternatives like soy milk. This group provides calcium, which is crucial for strong teeth and bones, and vitamin D, which helps your body absorb calcium, reduces the risk of diseases like heart disease and cancer, and supports muscle function.

To get an idea of how much you should eat daily, here’s a simple guide:

• Fruits: 1.5 servings

• Vegetables: 2 servings

• Grains: 5 servings

• Proteins: 5 servings

• Dairy: 3 servings

Some foods combine multiple food groups. For example, pizza can include all five groups: vegetables in the sauce and toppings, fruits if pineapple is added, dairy in the cheese, proteins in the meat, and grains in the crust.

The key is moderation. Treats like candy and soda are okay occasionally but don’t offer the same nutritional benefits as other foods. Eating well is about balance and fueling your body effectively. If you have dietary restrictions or allergies, consult a trusted adult for guidance.

Now that we’ve learned about the five food groups, let’s review:

1. Name the five food groups.

2. Fill in the blank: Tofu is part of the __________ group.

3. True or False: The more colorful the vegetable, the more vitamins and minerals it has.

Great job! Remember, everyone’s needs are slightly different, but starting with the five food groups is a great way to guide your choices for a healthy, happy life. Visit us at learnbrite.org for more resources and solutions for teachers and homeschoolers.