Your body is like a machine that needs fuel to continuously generate energy. Foods that are important for energy contain different amounts of carbohydrates, proteins, and fats. Eating a wide variety of different-colored foods (called the “rainbow diet”) is an easy way to get the right balance of these core nutrients.
The main food groups are fruits, vegetables, grains (like bread, rice, or cereal), proteins (like meat, tofu, or eggs), and dairy (like milk, cheese, or yogurt). A balanced diet means eating the right amounts, and the right mix, of food groups.
Fruits: 1 to 2 cups per day
Vegetables: 2 to 3 cups per day
Grains: 3 slices of whole-grain bread or 1½ to 3 cups grains per day
Protein: 5 to 6.5 ounces per day
Dairy: 1½ to 3 cups milk per day
Sugars and fats occur naturally in these foods, but extra sugars and fats (like those found in desserts or snack foods) should be limited.
It is also best to limit highly-processed foods. Processing really can mean doing anything to foods—chopping and cooking can be considered processing—but packaged foods and fast foods are usually highly processed. Generally speaking, the more a food has been processed, the more unhealthy ingredients, like sugar or preservatives, may have been added, and the more naturally-occurring nutrients may have been removed.
A calorie is a unit of measure just like an inch or a pound, but rather than measure length or weight, a calorie measures energy. Knowing how many calories are in food helps us understand how much energy our bodies will gain from eating it. If we use up fewer calories than we eat, our bodies store the extra energy as fat for later use. If we eat fewer calories than we need, our bodies will then access the excess calories we have stored as fat and use them. Kids between the ages of ten and fourteen generally need to consume about 1,600 to 2,600 calories per day. If you play sports or are very active, you might need to eat even more.
The three “macro” nutrients are carbohydrates, protein, and fat. Carbohydrates are used by your body to produce the fuel it needs to give you energy. This fuel can be used immediately or stored by your body for future use. Protein (from a Greek word, proteios, that means “of prime importance”) is responsible for your body’s growth, fluid balance, and energy. Fat is used by your body to store energy, insulate organs and bones, and promote the absorption and storage of certain vitamins.
Foods that are high in carbohydrates include fruits, bread and grains, starchy vegetables (like potatoes and carrots), and beans. Foods that are high in protein include meat, poultry, seafood, eggs, tofu, beans, and dairy. Foods that are high in fat include meat, butter and oils, cheese, and some dairy.
Fiber is found in fruits and vegetables. It is the portion that our bodies can’t break down and digest or absorb as nutrients and use, so it passes through our systems virtually intact. But fiber serves a very important role in the health of our bodies. As it passes through, it takes with it all kinds of other waste that otherwise would move very slowly through our system. Foods rich in fiber include raspberries, pears (with skin), bananas, oranges, barley, oatmeal, popcorn, black beans, almonds, artichokes, broccoli, and potatoes.
Antioxidants and phytochemicals are compounds that occur naturally in grains, vegetables, fruits, and legumes. It is thought that plants produce these compounds to help combat diseases such as viruses, fungi, and bacteria. When we consume these plants, we benefit from these nutrients in the same way they do. They help to fight cell damage and may also reduce the risk of cancer, heart disease, and chronic ailments. Individual plants have different types and amounts of these chemicals, which are often represented by the color of the plants. Generally speaking, colorful fruits and vegetables contain the highest amounts of antioxidants, so consuming a rainbow of colors throughout the day is a smart way to eat.