The Food Guide Pyramid is a guide for children and adults to stay on the path of eating healthy. The colours in the Pyramid represent the major foods groups. They are:
- orange — grains
- green — vegetables
- red — fruits
- yellow — fats and oils
- blue — milk and dairy products
- purple — meat, beans, fish, and nuts
Climbing the stairs on the Pyramid demonstrates exercise, and taking one step at a time (in attaining your goal to healthy eating).
The Pyramid Captures
Eat all food groups. All the foods represented in the pyramid should be consumed daily. There is the saying, “the more colourful your plate, the healthier the meal”. Eat more of some foods, and less of others. The colours for grains, vegetables, fruits and dairy are thicker than those for meats and oils. That is because you need more within those thicker strips than the thinner strips. Strip thickness: The ideal, food type and preparation is where the strips are widest. For grains you want whole grains at the bottom vs refined grains at the top; raw/steamed veggies vs a vegetable pie with white sauce (at the top); Fruits – fresh or frozen instead of fruit juices; Oils – Salmon/hazel and walnuts instead of butter/margarine; Milk – low fat instead of full cream; Meats – bake/grill rather than fry.
Eating Healthy
Quantity to consume:
Gender, age and sex play a role in the food quantities to be consumed
Grains
As far as possible try to include whole grains such as brown rice, whole wheat bread or crackers, whole wheat pasta, whole wheat cereals, oatmeal. It is said that: * 4- to 8-year-olds require about 4–5 ounce equivalents daily * 9- to 13-year-old girls require about 5 ounce equivalents daily * 9- to 13-year-old boys require about 6 ounce equivalents daily.
Vegetables
You need dark green leafy, orange ones and beans and peas. * 4- to 8-year-olds require about 1½ cups of veggies daily * 9- to 13-year-old girls require about 2 cups of veggies daily. * 9- to 13-year-old boys require about 2½ cups of veggies daily.
Fruits
Eat a variety of fruit – fresh or frozen. * 4- to 8-year-olds require about 1–1½ cups of fruit daily. * 9- to 13-year-olds require about 1½ cups of fruit daily.
Oils
These would include salmon, avocado, olive oil, walnuts, hazelnuts
Milk and Dairy
As far as possible try to consume fat-free or low fat milk and yogurt and low fat cheese. If lactose intolorant, choose other lactose-free and calcium produts. * 4- to 8-year-olds require about 2 cups of milk daily. * 9- to 13-year-olds require about 3 cups of milk daily.
Meats and Beans
Consume low fat meats and poultry, fish, nuts, beans, peas, seeds and eggs * 4- to 8-year-olds require about 3–4 ounce equivalents daily. * 9- to 13-year-olds require about 5 ounce equivalents daily. The key to being successful at the balanced diet is “repeated everyday and compounded overtime”
Click Here! For Recipes on Raw Foods for your Kids.
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November 15th, 2009 | 
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Hi, thanks so much for these tips! My blogs usually do bring readers and responses. One thing I do is engage with the readers. Answer questions in responses and make clarifications where needed. I think they appreciate that I take the time to talk to them.
My dad was just talking to me about this the other day.
Very nicely put together site.