Essay: Taking a Balanced Diet
Each person is recommended to eat a balanced diet each day; this implies that one should have items from the entire group. However, it is notable that these foods are not taken in the same ratios as it is shown in the pyramid where the oils and the proteins should be in small amounts. A person can be helped in choosing the best types and amounts of food to feed on depending on gender, age, weight, height and physical activity (United States department of agriculture, 2009).
The carbohydrates should be taken in high amount but not too high to ensure that the body is equipped with the right amounts of glycogen to ensure healthy liver and muscles. The carbohydrates need to be taken daily as follows; 4 to 5 ounces for 4-8 year old people, 5 ounces for 9-13 year old girls and 6 ounces for 9-13 year old boys. It is also recommended that some of the grains be taken while they are 100% whole. The mostly needed vegetables are the orange and dark green ones with their measurements in cups. The daily requirements are11/2 cups for 4-8 year old, 2 cups for 9-13 year old boys and 21/2 cups for 9-13 old boys. The most advocated for fruits are the juicy and sweet with the amounts as follows; 1-11/2 cups for 4-8 year old, 11/2 cups for 9-13 year old. Calcium and other dairy products are needed to build strong bones and need to be taken as follows; 2 cups for 4-8 year olds, 3 cups for 9-13 year olds. Milk can be substituted with fortified orange juices, cheese or yoghurt among others. Proteins are required to supply the amounts of iron required in the body and should be taken as follows; 3-4 ounces to 4-8 year olds and 5 ounces to 9-13 year olds.
It is notable that it is very hard to put the requirements into practice but with daily trials, one can make a prefect eater.