Nutrition Fundamentals
In this section we are exploring Nutrition. Nutrition is the practice of eating as well as the study of how we use food to grow healthy and strong. Nutrition is important for kids because kids are still growing. Growing bodies need the correct nutrition to make strong and healthy bones and muscles. If growing kids do not get all the vitamins and minerals needed while growing, they will not grow as tall and as strong as they can.Â
Nutrients are substances or ingredients in food that all living organisms need to make energy, grow, develop and reproduce. There are two main types of nutrients, macronutrients and micronutrients. Macronutrients are needed in large quantities while micronutrients are needed in smaller quantities. The three main categories of macronutrients include carbohydrate, protein, and fat. The two types of micronutrients are vitamins and minerals. We will deal with all of these in later lessons.Â
There are five main food groups from which we should eat every day. When we eat a variety of foods from all of these food groups, we get the nutrition we need to grow and be healthy.
Grains
- breads
- cereal
- pasta
- rice
Dairy
- milk
- cheese
- yogurt
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 Fruits
- apples
- oranges
- berries
- grapes
- bananas
Vegetables
- broccoli
- beans
- spinach
- carrots
- peas
Protein
- beef
- chicken
- pork
- eggs
- nuts
- fish
A great question that you may have is, “How much of each food group should we eat daily?” This question has been addressed in so many different ways over the years. We have had food pyramids like the following:
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- Half of the plate must have vegetables and fruit in a 2:1 ratio, especially at lunch and dinner.
- Quarter of the plate has wholegrains.
- Quarter of the plate has meat and alternatives.
- Meal includes small amounts of healthier oils.
- Eat 5-7 servings of fruits and vegetables per day.
- Eat a plant-based protein each day such as beans and lentils.
- Choose healthy fats like avocado, unsalted nuts, seeds, natural peanut butter, and olive oil.
- Eat fatty fish with Omega 3s twice a week (salmon, trout, mackerel, sardines).
- Choose whole grains: oatmeal, barley, whole grain breads and pasta, brown rice, quinoa, millet.
- Avoid processed foods with white flour or added sugar.
- Choose lower fat dairy products, such as 2 per cent or lower.
- Choose lean meats and eggs, avoid processed meats, such as deli meats, bacon and sausage.
- Add more fiber to diet (vegetables, fruit, beans, lentils, whole grains, nuts and seeds).
- Limit salt and sugar consumption.
The following figure presents similar advice, but it also highlights the role physical exercise has in promoting good health.
- Biology for Kids
- Healthy Eating: What You should Put On Your PlateÂ
- Healthy eating for your heart
- https://www.myplate.gov/life-stages/kids DOWNLOADABLE ACTIVITY SHEETS FOR KIDS