Learn how to fuel your body with a food pyramid and an easy breakfast recipe

Difficulty: Explorer (Level 1)

Do you have a healthy, balanced diet? The food pyramid can be a good way to help you plan your meals.

Sweden created the first food pyramid in the 1970s. This diagram shows what types of foods you need for a balanced diet. The pyramid is divided into six sections. Each part represents a food group. If the box is bigger, it means you should eat more of that type of food every day.

According to Hong Kong’s Centre for Health Protection, children aged six to 11 should follow these guidelines in their diet:

• three to four bowls of grains

• at least two servings of vegetables

• at least two servings of fruit

• about 115 to 190 grams of meat, fish, egg and other protein

• two servings of milk and alternatives

• less deep-fried food or sugary foods

• six to eight glasses of water

Create your own food pyramid

Material

• old newspapers or magazines

• scissors

• ruler

• pen

• large piece of cardboard (at least 30cm long and 30cm wide)

• glue stick

Instructions

1. Draw a large triangle on the cardboard using a pen and a ruler.

2. Divide the cardboard into 6 sections using a pen and a ruler. Draw three horizontal lines to divide the triangle into four rows. Split each of the middle rows in half.

3. The large bottom row will be grains. The second row will have vegetables on one side and fruit on the other. The third row will have milk on one side and meat on the other. The top, small row will be the oily and sugary foods. Follow the example we’ve given.

4. Look through the newspapers and magazines to find photos of food. Cut them out.

5. Sort the food photos into the correct box of your pyramid. Stick them on by using a glue stick.

Healthy breakfast oats

This recipe provides energy and protein to keep you full and energised all day. Which parts of the food pyramid does this dish fit into?

Ingredients

• a clean jar or container

• ¼ cup of rolled oats

• ¼ cup of Greek yogurt

• ¼ cup of milk

• 1 tablespoon of peanut butter (choose one without added sugar or oil)

• a handful of nuts

• fruit (berries, banana slices or apple chunks)

Instructions

1. The night before, mix the rolled oats, yogurt, milk and peanut butter in a jar. Sprinkle the nuts on top, and then place the fruit at the very top.

2. Put the lid on, and leave it in the fridge overnight.

3. In the morning, mix it all up and enjoy your tasty breakfast.

Overnight oats are an easy breakfast option. Photo: Shutterstock