Kid’s Food Pyramid

The key to having a good and healthy child is that you are well aware of the kids’ food pyramid. You need to make sure that whatever you are feeding your child is nutritious and comes from the five food groups. According to nutritionists, the food from the food groups is to be served in a given proportion throughout the day. If your child will eat a well balanced life, it will improve their physical and mental health.

Five Food Groups

You must be thinking what the five food groups are. Let’s have a look at them:

  1. Vegetables and Beans: This should take up the largest part of your plate and you should encourage your child to eat it with every meal. The reason why they are recommended by nutritionists is that they are a good source of vitamins, fibers, and minerals that help a growing child.
  2. Lean meat, fish, eggs, and seeds: Our body needs constant protein in order to make adrenaline and hemoglobin. In addition to this, it builds and repairs our organs, tissues, and muscles.
  3. Grains: Avoid taking refined versions and always opt for wholegrain version of rice, bread, noodles, and cereals.
  4. Fruit: It is an excellent source of fiber, minerals, and vitamins that help our body to stay healthy and strengthens our immune system.
  5. Dairy: It is an excellent source of calcium that helps in keeping the bones strong. Make sure your child drinks milk every day.

How Often You Should Eat and What

You have just learnt about the kids’ food pyramid but how should you be eating these foods? Let’s have a look:

Eat Frequently

There are some foods that you should be eating frequently. These include the following:

  • Beans and lentils
  • Breads
  • Cereals such as rice and pasta
  • Fruit and vegetables


The reason why you need to eat these frequently is that they are rich in minerals, fibers, and vitamins. Don’t just pick one kind of food, but eat all of them.

Eat Sometimes

These are the foods that you and your kids should be eating in a small proportion every once in a while:

  • Chicken (without skin)
  • Dairy products such as milk, cheese and yoghurt
  • Fish
  • Meat
  • Nuts


These foods are an excellent source of protein, which we need to repair tissues and keep healthy.

Eat Once In a While

These are the foods that have a very high sugar content but next to no minerals, fibers, and vitamins. These are considered ‘extras’ and one serving once in a while is more than enough.

  • Cake or muffin (1 medium piece)
  • Chocolate coated bars (1 bar)
  • Crisps (one small bag)
  • Ice cream (2 scoops)
  • Lollies or chocolate (one piece or one small bar)
  • Sweet biscuits (2 small)

The reason why we categorize these foods in a kids’ food pyramid is because of how often they should be eaten. The ‘Eat Frequently’ foods are at the bottom of the pyramid, the ‘Eat Sometimes’ food in the middle, whereas the ‘Eat Once In a While’ are at the top of the pyramid.

Healthy Snack Recipes For Kids To Make

Making your kids eat healthy is much more difficult than encouraging them to make food for themselves. If you want to develop your child’s interest, you will have to be creative and come up with innovative ideas. We have saved you the effort and have come up with healthy snack recipes for kids to make that your children will absolutely love.

1. The Very Hungry Caterpillar Sandwiches

Make small round sandwiches and place them like a caterpillar in order to encourage your kids to eat healthy food.

2. Rice Cake Owls

Make delicious rice cakes and shape them as owls. Not only is this cute but a healthy food too.

3. Apple Turtles

Cut up fruit in cute shapes and serve them to your little ones. You will be surprised to see how the food will disappear from the plate.

4. Apple Race Car Snacks

You can cut fruit in the shape of cars and serve them to your children. You will be surprised with how much your children will love this. Plus, there is so much room for creativity.

5. 3 Ingredient Mini Muffins

You can easily make this 3 ingredient mini muffins within 15 minutes and that too without any hassle. Perfect for your child’s lunchbox!

6. No Bake Coconut And Date Balls

Ask your kids to help you out with this super easy recipe and they will happily oblige. Mash the dates after deseeding them, and mix them with shredded coconut to get a healthy snack that will satisfy your child’s sweet tooth.

7. 3 Ingredient Real Fruit Jelly

Jelly is always a treat for children. Homemade jelly is great because it has no additives and uses only three basic ingredients which are gelatin, juice, and raspberries.

8. 2 Ingredient Pancakes

You might not know this, but it is possible for you to make a pancake with only two ingredients. Take some bananas, add eggs, and blend them in a blender. You will have the perfect batter to make the most amazing food for your child.

9. 2 Ingredient Muesli Bars

Muesli bars are good for your child’s health and they are made with only two ingredients! Your kids can easily make them under your supervision and they will taste so much than readymade bars.

10. Banana Smoothie

What can be better healthy snack recipes for kids to make than a glass of cold banana smoothie? This is super easy to make and all you need is bananas, cinnamon, honey, and yogurt. Delicious!

11. Cheese And Vegemite Scrolls

Scrolls are extremely popular with children and they are super healthy too. You can make them at home and fill them with cheese and vegetables. Super yum and perfect snack for school!

In conclusion, these are some of the healthy snack recipes for kids to make. Since they are so easy to make your kids might just end up making these themselves. Happy cooking to you and your kids!

In order to promote fitness in kids, we need to make sure that they are getting ample physical exercise because it helps in building strength and confidence. It is very easy for school going children to be physically active, as they have the chance of participating in a number of activities and sports. You simply need to encourage the child, to find something that suits their interest, age, and personality. Lot of parents wonder, how much exercise their kid should be getting every day. Here is the fitness guideline that is recommended for school going to children:

• More than one hour of vigorous physical exercise that can be incorporated in p-lay and games
• Different bouts of physical activity for at least 15 minutes
• Avoiding inactivity for more than 2 hours, unless of course they are sleeping

Health and Fitness Activities for Kids

Practicing Fitness at Home

Fitness in Kids

If you are thinking about fitness, you can get your kids to think about sports. Here are some of health and fitness activities for kids to keep them moving inside the home:

• Make sure that physical activity is a part of their daily routine. You can ask them to run errands for you or can ask them to help you with every day chores.

• You should allow them ample time to play with their friends and siblings. Kids burn a lot of calories when they are left on their own. Some fun activities that every child loves include riding bicycle, playing tag, and building snowman during the winters.

• Make sure that they have all the proper equipment for the sports. You don’t have to buy expensive stuff to promote fitness or to plan health and fitness activities for kids; instead, you can get them jumping ropes, hula hopes, balls, and even a bicycle.

• Make sure that being active is something that everyone in the family practicing. You can’t expect your child to do something that you aren’t doing yourself.

• Limit all the sedentary activities to at least two hours and this includes watching TV, playing video games, and using gadgets.

If you feel that your child is very active, you can take them to the playground, because this is a great way for them to meet and play with other children.

Why Fitness Is Important

Fitness in kids is important because it helps them to learn about healthy completion, meeting challenges, learning about their true potential, learning about teamwork, and teaches them about the value of patience.

Exercise That Promote Fitness

Here are some of the exercises that will promote fitness in kids: 

  • Wrestling
  • Wheelbarrow, crab and bear-walk races
  • Tickle tag
  • Temper tantrum
  •  Sock skating 
  • Scavenger hunt
  • Pushover Parents
  • Popcorn pushups
  • Pillow fight
  • Parachute
  • Obstacle course
  • Jumping jacks
  • Jump rope
  • Hopscotch
  • Headstands
  • Hallway bowling
  • Freeze dance
  • Follow the leader
  • Dance party
  • Clean-up race
  • Carnival
  • Bubble wrap attackBubble bashing
  • Balloon ball
  • Animal races

These are just some of the health and fitness activities for kids that you can plan to keep them fit and healthy.