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Look before you eat, a food guide by Navtej Kohli
By navtej-kohli | May 2, 2008
Do you know how much you should eat to stay fit? Tricky question, isn’t it?
Navtej Kohli has all the answers, read on…
Every one need to know how much should they eat. Well it depends on your age and your gender, and your stamina. For instance, kids are more active than adults and burn more calories, so they need more calories. Here is a rough estimate for how much you need of each food group.
1. Grains
Grains are measured out in ounce equivalents. Ounce equivalents are just another way of showing a serving size.
Here are ounce equivalents for common grain foods. An ounce equivalent equals:
• 1 slice of bread
• ½ cup of cooked cereal, like oatmeal
• ½ cup of rice or pasta
• 1 cup of cold cereal
* 4- to 8-year-olds need 4–5 ounce equivalents each day.
* 9- to 13-year-old girls need 5 ounce equivalents each day.
* 9- to 13-year-old boys need 6 ounce equivalents each day.
2. Vegetables
Of course, you need your vegetables, especially those dark green and orange ones. Vegetable servings are measured in cups.
* 4- to 8-year-olds need 1½ cups of veggies each day.
* 9- to 13-year-old girls need 2 cups of veggies each day.
* 9- to 13-year-old boys need 2½ cups of veggies each day.
3. Fruits
Sweet, juicy fruit is definitely part of a healthy diet. Here’s how much you need:
* 4- to 8-year-olds need 1–1½ cups of fruit each day.
* 9- to 13-year-olds need 1½ cups of fruit each day.
4. Milk and Other Calcium-Rich Foods
Calcium builds strong bones, so you need these foods in your diet.
* 4- to 8-year-olds need 2 cups of milk (or another calcium-rich food) each day.
* 9- to 13-year-olds need 3 cups of milk (or another calcium-rich food) each day.
If you want something other than milk, you can substitute yogurt, cheese, or calcium-fortified orange juice.
5. Meats, Beans, Fish, and Nuts
These foods contain iron and lots of other important nutrients. Like grains, these foods are measured in ounce equivalents.
An ounce equivalent of this group would be:
• 1 ounce of meat, poultry, or fish
• ¼ cup cooked dry beans
• 1 egg
• 1 tablespoon of peanut butter
• ½ ounce (about a small handful) of nuts or seeds
* 4- to 8-year-olds need 3–4 ounce equivalents each day.
* 9- to 13-year-olds need 5 ounce equivalents each day.
Seems like there is lot to guzzle! Moreover your family will also help you eat what you need to stay healthy. Just follow this simple chart and you will be a perfect eater soon.
Topics: Food for Health |
May 5th, 2008 at 1:25 am
This is good. But I would suggest you to come up with dietary requirements for some specific ailments like diabetes etc.
May 6th, 2008 at 3:53 am
Surely Sam, thanks for your suggestion. My coming post would surely be a food guide for diabetes patients.