Each of these food groups provides some, but not all, of the nutrients a person needs. Foods in one group can’t replace those in another. It shows a range of servings for each food group. How much is consumed depends upon the age of the person and his/her levels of activity. School going children require any where between 1500-2400 calories per day. They will therefore require the low to middle range of servings. Children who are overweight should eat the lowest range.
Serving size should also be considered here. With the Food Guide Pyramid, what counts as a "serving" may not always be a typical "helping" of what you eat.
FATS, OILS AND SWEETS
USE SPARINGLY
(Serving size: 1 teaspoon)
Although fats are important nutrients because they help absorb vitamins A, D, E, K they should be used sparingly because they contain calories.
Fats should not constitute more than one third portion of your diet. The type of fat that is consumed is also important. Saturated fats in foods such as meats, dairy products, coconut and palm oil, raise cholesterol more than unsaturated fats, which are found in olive, peanut, and canola oils, or polyunsaturated fats in sunflower, corn, soybean and cottonseed oils. Limit saturated fats to no more than 10% of daily calories. One teaspoon of oil contains 45 calories.
Some foods naturally high in oil, such as nuts, olives and some fish raise the HDL (High Density Lipoprotein) cholesterol level in our blood, which is good for the body. Children of all ages need certain amount of these fats for proper development.
Solid fats like butter and margarine can raise our body’s LDL (Low Density Lipoprotein) cholesterol levels and increase our risk for heart disease.
Sugar has little nutritional value with 20 calories per teaspoon, although it provides short boosts of energy. Sugar includes the white and brown kind, honey and jams, jellies, candies and soft drinks.
Use lean meats, low fat dairy products and unsaturated vegetable oils. Limit your family’s intake of saturated fats and sugar. Avoid animal fat whenever possible such as meats with a high fat content (charbi) and cooked chewable bones and paaya and limit the daily intake of sugar to not more than 2-4 teaspoons.
A word of caution here, if your child is underweight according to his/her age, then add an extra teaspoon of oil to increase the caloric input. Other variations include addition of dates and nuts to the child’s diet. Consult your child’s pediatrician or a nutritionist/dietitian for a specific diet chart to ensure a healthy diet for your child.
