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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions.

The Problems of Eating Too Much

People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Adults who are overweight or obese are at greater risk for heart disease, heart failure, and stroke.

It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.

The Truth About Serving Sizes

One reason that people eat too much at meals is that they tend to eat what's on their plate. As portions have increased, so have the calories we eat. So it's helpful to understand the difference between serving sizes and recommended amounts of different foods.

Serving sizes. The serving size on a food label is not telling you the amount you should eat. The serving size is a guide to help you see how many calories and nutrients - as well as how much fat, sugar, and salt - are in that quantity of that food.

Sometimes the serving size on the food label will be a lot less than you are used to eating or serving. In some cases, it's perfectly OK (and even a good idea) to eat and serve more than the serving size listed. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat, yet high in nutrition.

But when it comes to foods that are high in calories, sugar, or fat, the serving size is a useful guide to alert you that you may be getting more than is healthy. Let's say you buy a 3-ounce bag of cookies and you eat the whole bag. If the label shows the serving size is 1 ounce, not only did you have 3 servings, you also had 3 times the listed calories as well as 3 times the sugar.

Recommended amounts. Serving sizes tell you how much nutrition you're getting from a food but they don't tell you which foods you need to stay healthy - or how much of those foods to eat. That's where the U.S. Department of Agriculture's MyPlate comes in.

MyPlate is based on the Dietary Guidelines for Americans. It can help you get the right mix and amount of food for you and your family.

What to Look for

A great way to think about healthy portion sizes is to use the concept of the "divided plate." Think of a plate divided into four equal sections:

Use one of the top sections for protein.

Use the other top section for starch, preferably a whole grain.

Fill the bottom two sections with veggies (or fruit and veggies).

The foods in each section should not overlap or be piled high. Dividing the plate this way not only will help you keep portions under control, but will help you serve more balanced meals to your family.

Portion-Control Tips

Parents need to take control of our own portion sizes and help kids learn to do the same.

Here are some tips:

Serve food on smaller plates so meals look larger. A sandwich on a dinner plate looks lost; on an appetizer plate it looks downright hefty.

When cooking large batches or storing leftovers, separate them into smaller portions before you put them in the fridge or freezer. That way, when your family reaches in, they'll automatically grab a portion that makes sense.

Don't let kids eat out of bags or containers. Serve individual portions and make it a rule to eat in the kitchen.

Dish out meals at the counter and avoid bringing the whole pot to the table. Not keeping the food at arm's length can make your family think twice about reaching for seconds. If they do want seconds, offer more veggies or salads.

Aim for three scheduled healthful meals and one or two healthy snacks throughout the day. Skipping a meal can lead to overeating at the next one.

Add more salads and fruit to your family's diet, especially at the start of a meal, which can help control hunger and give a sense of fullness while controlling calorie intake.

Try not to rush through meals. Go slowly and give everyone a chance to feel full before serving more. Family sit-down meals also provide valuable opportunities to reconnect with one another.

Don't insist that kids clean their plates. Encourage them to stop eating when they feel full.

When eating out, share meals, order an appetizer as a main dish, or pack up half to take home before you begin to eat. When getting take out, order fewer meals and serve family style. At fast food restaurants, choose kids meals with healthy options (milk, fruit, or carrots).

Getting Kids Involved

Get kids actively involved in figuring out how much to eat.

A serving of rice is about the same size as an ice cream scoop, so let your child use the scoop to serve "rice cream" to the family. A piece of meat should be about the size of a deck of cards, so see how that chicken breast measures up. And why not break out the kitchen scale while you're at it? Weighing or measuring food may not be your idea of fun, but it probably is to your kids - plus it's a great way to reinforce math concepts.

One easy way to size up portions if you don't have any measurements is to use your hand as a guide. Kids have smaller hands than adults, so it serves as a reminder that kids should eat smaller portions:

A closed fist is about a cup - and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.

A meat portion should be about as big as your palm.

Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

And don't forget the good news about portions: they work both ways. You may want to cut back on spaghetti portions, but you can dish out more than one serving of carrots or green beans. This can help make the "five a day" fruit and vegetable goal more doable.

Remember the role you play in showing kids how to size up portions. If you eat two heaping helpings of food each night, that's what your kids will learn too.

As kids grow, their appetites will vary depending on a number of things. They tend to be more hungry during growth spurts or sports seasons when they're more active, and less hungry during downtimes. As their appetites change, keep serving right-sized portions and encourage them to slow down to enjoy their food. Then check in on whether they're full before they go for seconds.

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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions. People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression.

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Eating a well-balanced, nutritious diet has been shown to lower the risk of coronary heart disease, stroke, some cancers, and osteoporosis. And the grocery store shelves are full of foods with packaging promising to help do that.

But it's important to take a close look - beyond the promises - at the nutritional values, ingredients, and calorie counts in the food you buy, and to understand how they factor into your family's healthy eating.

Food labels provide this information and allow you to make smart choices to help meet your family's nutritional needs.

What's on Food Labels?

The U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) require labels on almost all packaged foods. The labels must include nutrition information in readable type. The information usually is on the back or side of packaging under the title "Nutrition Facts." It's also displayed in grocery stores near fresh foods, like fruits, vegetables, and fish.

The nutrition facts label includes:

a column of information - "% Daily Value" - that shows what portion of the amount of daily recommended nutrients the product provides, based on a 2,000-calorie diet

information about total fat, saturated fat, trans fat, cholesterol, fiber, and other nutrients

serving size

Other information on the food label:

content claims, such as "light" or "low-fat," that must meet strict government definitions so that they are accurate and consistent from one food to another

health claims, like "While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease," which must meet government requirements for approval

ingredients list

To make healthy, informed food choices, it's important to understand: food label claims; serving sizes; calorie requirements; percent daily values; and important nutrients, vitamins, and minerals.

Food Label Claims

Manufacturers often make claims about the healthfulness of a food on the front of a package - like "fat-free" or "no cholesterol." The FDA requires food-makers to provide scientific evidence in order to make those claims. Even so, it's a good idea to carefully read the claims and understand what they mean:

Reduced fat means that a product has 25% less fat than the same regular brand.

Light means that the product has 50% less fat than the same regular product.

Low-fat means a product has less than 3 grams of fat per serving.

Even if a food is low in fat, it might not be low in calories or nutritious. Even a low-fat food can be high in sugar. Food companies also may make claims such as "no cholesterol," but that does not necessarily mean the product is low in fat.

Serving Size and Servings Per Container

At the top of each food label is an amount listing for serving size. These are determined by the food manufacturer, and they're based on the amount that people generally eat. All nutritional value information on the label is based on the serving size. So if a serving size is 2 crackers and you eat 4 crackers - which would be two servings - you need to double all of the nutrition information.

The number of servings per container tells you how many serving sizes are in the whole package. So if one serving is 1 cup, and the entire package has 5 cups, there are five servings per package.

Calories

A calorie is a unit of energy that measures how much energy a food provides to the body. The number of calories that's listed on the food label indicates how many calories are in one serving.

Calories From Fat

The second number, calories from fat, tells the total calories in one serving that come from fat. The label lists fat so that people can monitor the amount of fat in their diets.

Dietitians generally recommend that:

Adults get no more than 30% of calories from fat. (If you eat a 2,000-calorie diet per day, no more than 600 of these should come from fat.)

Children 1-3 years old should get 30%-40% of calories from fat.

Kids and teens 4-18 years old should get 25%-30% of calories from fat.

Percent Daily Values

Percent daily values are listed in the right-hand column in percentages. They tell how much of a nutrient a person will get from eating one serving of that food. If a serving has 18% iron, then that food is providing 18% of your daily iron needs based on 2,000 calories per day.

Percent daily value is most useful for seeing whether a food is high or low in nutrients:

A food with 5% or less of a nutrient is considered to be low in that nutrient.

A food with 10%-19% of a nutrient is considered a good source of that nutrient.

A food with 20% or more of a nutrient is considered high in that nutrient.

The information on food labels is based on an average diet of 2,000 calories per day, but the actual number of calories and nutrients that kids need will vary according to their age, weight, gender, and level of physical activity. (For more guidance, check out the USDA's MyPlate.)

So use food labels as a guide, but don't worry so much about calculating the nutrients down to the exact ounce as long as your kids are healthy. If you have concerns, talk to your doctor.

Total Fat

This number indicates how much fat is in a single serving of food and it's usually measured in grams. Although eating too much fat can lead to obesity and related health problems, our bodies do need some fat every day.

Fats are an important source of energy - they contain twice as much energy per gram as carbohydrate or protein. Fats provide insulation and cushioning for the skin, bones, and internal organs. Fat also carries and helps store certain vitamins (A, D, E, and K).

But because eating too much fat can contribute to health problems, including heart disease, adults and kids over 4 years old should have about 30% of their daily calorie intake come from fat. Kids 1 to 3 years old should get 30%-40% of calories from fat.

Saturated Fat and Trans Fat

The amount of saturated fat appears beneath total fat. The FDA also requires food-makers to list trans fats separately on the label.

Saturated fats and trans fats are often called "bad fats" because they raise cholesterol and increase a person's risk for developing heart disease. Both saturated and trans fats are solid at room temperature (picture them clogging up arteries!).

Saturated fat usually comes from animal products like butter, cheese, whole milk, ice cream, and meats. Trans fats are naturally found in these foods, too. But they're also in vegetable oils that have been specially treated, or hydrogenated, to be solid at room temperature - the fats in stick margarine and shortening, for example. Some cookies, crackers, fried foods, snack foods, and processed foods also contain trans fats.

Saturated fats should account for less than 10% of the calories that kids eat each day, and the amount of trans fat that they consume should be as low as possible (less than 1% of total calories).

Unsaturated Fat

Unsaturated fats are also listed under total fat. These are fats that are liquid at room temperature. Foods high in unsaturated fat are vegetable oils, nuts, and fish. Unsaturated fats are often called "good fats" because they don't raise cholesterol levels as saturated fats do. Most fats should come from sources of unsaturated fats.

Cholesterol

Cholesterol, usually measured in milligrams, is listed under the fat information. Cholesterol is important in producing vitamin D, some hormones, and in building many other important substances in the body.

Cholesterol can become a problem if the amount in the blood is too high, though, which can increase the risk of developing atherosclerosis, a blockage and hardening of arteries that can lead to a heart attack or stroke.

Most of the cholesterol a person needs is manufactured by the liver. However, dietary sources such as meat and poultry, eggs, and whole-milk dairy products also contribute to cholesterol level.

Sodium

Sodium, a component of salt, is listed on the Nutrition Facts label in milligrams. Small amounts of sodium are necessary for keeping proper body fluid balance, but too much can contribute to high blood pressure. Almost all foods naturally contain small amounts of sodium but many processed foods contain greater amounts.

Total Carbohydrate

This number, listed in grams, combines several types of carbohydrates: dietary fibers, sugars, and other carbohydrates. Carbs are the most abundant source of calories. Up to 60% of a child's total calories should come from carbohydrates. The best sources are fruits, vegetables, and whole grains.

Dietary Fiber

Listed under total carbohydrate, dietary fiber itself has no calories and is a necessary part of a healthy diet. High-fiber diets promote bowel regularity, may help reduce the risk of colon cancer, and can help reduce cholesterol levels.

Sugars

Also listed under total carbohydrate on food labels, sugars are found in most foods. Fruits naturally contain simple sugars but also contain fiber, water, and vitamins, which make them a healthy choice.

Snack foods, candy, and soda, on the other hand, often have large amounts of added sugars. Although carbohydrates have just 4 calories per gram, the high sugar content in soft drinks and snack foods means the calories can add up quickly, and these "empty calories" usually contain few other nutrients.

Protein

This listing tells you how much protein is in a single serving of a food and is usually measured in grams. Most of the body - including muscles, skin, and the immune system - is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy.

Foods high in protein include eggs, meat, poultry, fish, milk, cheese, yogurt, nuts, soybeans, and dried beans. Anywhere from 10%-20% of the calories that kids consume each day should come from protein.

Vitamin A and Vitamin C

Vitamins A and C are two important vitamins, which is why they're required to be listed on the Nutrition Facts label. The amount of each vitamin per serving is measured in percent daily values - so eating a food with a percent daily value of 80% vitamin C gives you 80% of the recommended daily value for vitamin C based on a 2,000-calorie diet.

Vitamin A, which usually appears first on a food label's list of vitamins and minerals, is important for good eyesight and helps maintain healthy skin. It's found in orange vegetables, such as carrots and squash, and in dark green, leafy vegetables.

Vitamin C helps the body build and maintain connective tissues, heal wounds, and fight infections. It's found in citrus fruits and other fruits, and some vegetables.

Food companies might also list the amounts of other vitamins.

Calcium and Iron

The percentages of these two important minerals are required on labels and measured in percent daily values. Food companies can also list the amount of other minerals.

Calcium has a lot of uses in the body, but is best known for its role in building healthy bones and teeth. Milk and other dairy products are excellent calcium sources. Kids between 1 and 3 years old need 700 milligrams of calcium per day, while 4- to 8-year-olds need 1,000 milligrams.

The calcium requirement for kids and teens 9 to 18 years old jumps to 1,300 milligrams per day - the equivalent of 4 cups (about 1 liter) of milk. It's easy to see why most teens in the United States don't get enough calcium. But calcium also is in other foods, such as fortified orange juice, yogurt, cheese, and green leafy vegetables.

Iron helps the body make new, healthy red blood cells. Red blood cells carry oxygen, so it's important to get enough iron. Teenage girls and women need extra iron to compensate for that lost in the blood during menstruation. Meat is the best source of iron, but it's also found in iron-fortified cereals, tofu, dried beans, and dark green, leafy vegetables.

Label Listings for Avoiding Allergies

Food labels must also include the ingredients that are in the product, listed according to how much of the ingredient the food contains.

Reading the ingredient list is especially important if someone in your family has a food allergy. Since 2006, food-makers have been required to clearly state on food labels (after or next to the list of ingredients) whether the products contain common food allergens.

In some cases, it's easy to identify what's safe to eat by checking the listed ingredients on a label. However, some ingredients that could trigger an allergic reaction may be listed under an unfamiliar name. A dietitian can provide suggestions on what foods to avoid and hidden ingredients to beware of.

Use your food label smarts to create a healthy, well-balanced diet. It might seem complicated at first, but it can help you make good choices when shopping for your family.

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Eating a well-balanced, nutritious diet has been shown to lower the risk of coronary heart disease, stroke, some cancers, and osteoporosis. And the grocery store shelves are full of foods with packaging promising to help do that.

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Vegetarianism is a popular choice for many individuals and families. But parents may wonder if kids can safely follow a vegetarian diet and still get all necessary nutrients. Most dietary and medical experts agree that a well-planned vegetarian diet can actually be a very healthy way to eat.

But special care must be taken when serving kids and teens a vegetarian diet, especially if it doesn't include dairy and egg products. And as with any diet, you'll need to understand that the nutritional needs of kids change as they grow.

Types of Vegetarian Diets

Before your child or family switches to a vegetarian diet, it's important to note that all vegetarian diets are not alike. Major vegetarian categories include:

lacto-ovo vegetarian: eats no meat, poultry, or fish, but does eat eggs and dairy products (what most of us mean when we say "vegetarian")

lacto-vegetarian: eats no meat, poultry, fish, or eggs, but does eat dairy products

ovo-vegetarian: eats no meat, poultry, fish, or dairy products, but does eat eggs

vegan: eats only plant-derived foods

And many other people are semi-vegetarians who have eliminated red meat, but may eat poultry or fish.

The Choice of Vegetarianism

Kids or families may follow a vegetarian diet for a variety of reasons. Younger vegetarians are usually part of a family that eats vegetarian meals for health, cultural, or other reasons. Older kids may decide to become vegetarians because of concern for animals, the environment, or their own health.

In most cases, you shouldn't be alarmed if your child chooses vegetarianism. Discuss what it means and how to implement it, ensuring your child makes healthy and nutritious food choices.

Nutrition for All Ages

Your doctor or a registered dietitian can help you plan and monitor a healthy vegetarian diet. Parents should give their kids a variety of foods that provide enough calories and nutrients to enable them to grow normally.

A well-planned vegetarian diet can meet kids' nutritional needs and has some health benefits. For example, a diet rich in fruits and veggies will be high in fiber and low in fat, factors known to improve cardiovascular health by reducing blood cholesterol and maintaining a healthy weight. However, kids and teens on a vegetarian diet may need to be careful that they get an adequate amount of certain vitamins and minerals.

Here are nutrients that vegetarians should get and some of their best food sources:

vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks, and nutritional yeast

vitamin D: milk, vitamin D-fortified orange juice, and other vitamin D-fortified products

calcium: dairy products, dark green leafy vegetables, broccoli, dried beans, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals

protein: dairy products, eggs, tofu and other soy products, dried beans, and nuts

iron: eggs, dried beans, dried fruits, whole grains, leafy green vegetables, and iron-fortified cereals and bread

zinc: wheat germ, nuts, fortified cereal, dried beans, and pumpkin seeds

Depending on the type of vegetarian diet chosen, kids may miss out on some of these important nutrients if the diet isn't monitored by the parents. The less restrictive the vegetarian diet, the easier it will be for your child to get enough of the necessary nutrients. In some cases, fortified foods or supplements can help meet nutritional needs.

Vegetarian Infants

The main sources of protein and nutrients for infants are breast milk and formula (soy formula for vegan infants), especially in the first 6 months of life. Breastfed infant vegans should receive a source of vitamin B12 if the mother's diet isn't supplemented, and breastfed infants and infants drinking less than 32 ounces (1 liter) formula should get vitamin D supplements.

Guidelines for the introduction of solid foods are the same for vegetarian and nonvegetarian infants. Breastfed infants 6 months and older should receive iron from complementary foods, such as iron-fortified infant cereal.

Once an infant is introduced to solids, protein-rich vegetarian foods can include pureed tofu, cottage cheese, yogurt or soy yogurt, and pureed and strained legumes (legumes include beans, peas, chickpeas, and lentils).

Vegetarian Toddlers

Toddlers are already a challenge when it comes to eating. As they come off of breast milk or formula, kids are at risk for nutritional deficiencies. After the age of 1, strict vegan diets may not offer growing toddlers enough essential vitamins and minerals, such as vitamin D, vitamin B12, iron, calcium, and zinc.

So it's important to serve fortified cereals and nutrient-dense foods. Vitamin supplementation is recommended for young children whose diets may not provide adequate nutrients.

Toddlers are typically picky about which foods they'll eat and, as a result, some may not get enough calories from a vegetarian diet to thrive. For vegan toddlers, the amount of vegetables needed for proper nutrition and calories may be too bulky for their tiny stomachs.

During the picky toddler stage, it's important for vegetarian parents to make sure their young child eats enough calories. You can get enough fat and calories in a vegan child's diet, but you have to plan carefully.

Older Vegetarian Kids and Teens

Preteens and teens often voice their independence through the foods they choose to eat. One strong statement is the decision to stop eating meat. This is common among teens, who may decide to embrace vegetarianism in support of animal rights, for health reasons, or because friends are doing it.

If it's done right, a meat-free diet can actually be a good choice for adolescents, especially considering that vegetarians often eat more of the foods that most teens don't get enough of - fruits and vegetables.

A vegetarian diet that includes dairy products and eggs (lacto-ovo) is the best choice for growing teens. A more strict vegetarian diet may fail to meet a teen's need for certain nutrients, such as iron, zinc, calcium, and vitamins D and B12. If you're concerned that your child is not getting enough of these important nutrients, talk to your doctor, who may recommend a vitamin and mineral supplement.

The good news for young vegetarians - and their parents - is that many schools are offering vegetarian fare, including salad bars and other healthy vegetarian choices. Schools publish lists of upcoming lunch menus; be sure to scan them to see if your child will have a vegetarian choice. If not, you can pack lunch.

If your vegetarian preteen or teen would rather make his or her own school lunch or opts to buy lunch, keep in mind that your child's idea of a healthy vegetarian meal may be much different from yours (e.g., french fries and a soda). Talk to your child about the importance of eating right, especially when following a vegetarian diet.

Also be wary if your child has self-imposed a very restrictive diet. A teen with an eating disorder may drastically reduce calories or cut out all fat or carbohydrates and call it "vegetarianism" because it's considered socially acceptable and healthy.

Even if preteens or teens are approaching vegetarianism in a healthy way, it's still important for them to understand which nutrients might be missing in their diet. To support your child's dietary decision and promote awareness of the kinds of foods your preteen or teen should be eating, consider having the whole family eat a vegetarian meal at least one night a week.

A Healthy Lifestyle

A vegetarian diet can be a healthy choice for all kids, as long as it's properly planned.

The principles of planning a vegetarian diet are the same as planning any healthy diet - provide a variety of foods and include foods from all of the food groups. A balanced diet will provide the right combinations to meet nutritional needs. But be aware of potential nutrient deficiencies in your child's diet and figure out how you'll account for them. With a little exploration, you may find more vegetarian options than you realized.

If you aren't sure your child is getting all necessary nutrients or if you have any questions about vegetarian diets, check in with your family doctor, pediatrician, or a registered dietitian.

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Vegetarianism is a popular choice for many individuals and families. But parents may wonder if kids can safely follow a vegetarian diet and still get all necessary nutrients. Most dietary and medical experts agree that a well-planned vegetarian diet can actually be a very healthy way to eat.

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Atlas del mundo, explora un pais e información relevante de éste.
¡Antes de entrar al enlace necesitas iniciar sesión con la cuenta de la escuela! -> Usuario:tcs
contraseña: eb

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Bienvenido a Britannica Escolar , un recurso informativo para la educación primaria y secundaria que es seguro, actualizado y apropiado para cada nivel educativo.

# data[].attributes.attachment_link.readable_text
The U.S. Department of Agriculture (USDA) created MyPlate, an easy-to-follow food guide, to help parents to figure out how to feed their kids nutritious, balanced meals.

The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein. It's an improvement upon the complex and confusing MyPyramid that the USDA once used to explain its dietary guidelines.

The colorful divided plate includes sections for vegetables, fruits, grains, and protein foods. MyPlate's user-friendly, interactive website provides simple messages, such as:

choose variety - the best meals have a balance of items from different food groups

fill half your child's plate with vegetables and fruits

make at least half the grains you serve whole grains, like oatmeal, whole-wheat bread, and brown rice

serve fat-free or low-fat (1%) milk and water rather than sugary drinks

don't serve oversized portions

How to Make MyPlate Yours

Just by looking at MyPlate, you know right away that vegetables and fruits should take up half the plate and grains and protein foods each take up about a quarter of the plate. And with a side helping of dairy, you're reminded to include milk or another dairy food (like cheese or yogurt) in your daily meal plan.

But you might be wondering: Do I have to serve all the food groups at each meal? Do I really have to give my kids veggies for breakfast? After all, it might be hard enough to get them to eat them at lunch or dinner. If breakfast or lunch doesn't include a veggie or fruit, give them at snack time. Use the plate as a guide to planning and serving a variety of healthy foods.

The goal is to think of the plate as an entire day's worth of eating: So, throughout the day, try to make half of what your kids eat vegetables and fruits, and the other half grains and protein foods. An occasional treat is fine, but be careful to limit foods that are high in calories and low in nutrients.

If you're thinking it might be difficult to get your kids to take a bite off this new plate, practice what you preach. MyPlate is not just for kids, but for adults too. Kids who see their parents eating better are more likely to do so themselves.

Green = Vegetables

The vegetable portion of MyPlate, in green, is one of the largest portions on the plate. That's because, just like grandma said, it's important to "eat your veggies!"

Vegetables have many of the vitamins and minerals kids need for good health, are naturally low in calories, and contain fiber. The vegetable group includes:

1. dark green vegetables (like broccoli, spinach, and kale)

2. orange and red vegetables (like squash, carrots, and sweet potatoes)

3. beans and peas (like kidney beans, lentils, and black-eyed peas - also included in the protein group)

4. starchy vegetables (like corn, potatoes, and plantains)

5. other vegetables (those that don't fall into the first four categories, like cauliflower and green beans)

For best nutrition, serve a variety of vegetables to your family each week. You can use fresh, frozen, or canned veggies.

Red = Fruits

Fruits are an important part of a balanced diet. They contain necessary nutrients like vitamin C, potassium, and fiber. You can use fresh, frozen, or canned fruit.

When buying canned fruit, choose fruit that is packed in juice rather than heavy or light syrup. And it's best to serve whole fruit over 100% fruit juice. Fruit juices have more sugar and calories with less fiber per serving than whole fruit.

Orange = Grains

The grain group includes any food made from wheat, oats, cornmeal, barley, or other grain. Bread, tortillas, cereal, rice, and pasta belong in this group.

At least half of the grains kids eat each day should be whole grains, such as oatmeal, brown rice, and whole wheat bread. Whole grains have dietary fiber that helps you feel full and can prevent and treat constipation. Eating a diet rich in whole grains also might decrease the chances of getting heart disease and diabetes.

Refined grains, like white bread and white rice, are processed, removing many of the nutrients. Most refined grains are enriched, which means that nutrients, except fiber, are added back after processing.

Purple = Protein Foods

Foods that are high in protein help the body build and maintain the tissues of the body. They also have important vitamins and minerals, like iron.

Protein-rich foods include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Soy products like tofu and veggie burgers are also good sources of protein. When eating meats, choose lean or low-fat options.

Blue = Dairy

This group includes milk and other dairy products, such as yogurt and cheese. Calcium-fortified soy milk is also included in the dairy group. Besides calcium, dairy products have vitamin D. Vitamin D helps the body absorb calcium for healthy bones and teeth. Foods made from milk, like butter, cream, and cream cheese, don't have much calcium, and are not part of the dairy group.

Serve low-fat or nonfat milk and dairy products to kids over 2 years old.

Customize Your Plate

MyPlate is as a guide for healthy eating. Talk to your health care provider if you are concerned about your child's eating habits.

The USDA's MyPlate website offers daily checklists, recipes and tips, and interactive tools to help you make MyPlate yours.

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The U.S. Department of Agriculture (USDA) created MyPlate, an easy-to-follow food guide, to help parents to figure out how to feed their kids nutritious, balanced meals. The colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein.

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Weird But True! Short Films: ROYAL SNACK ATTACK
In ancient Egypt, a worker steals a quick lunch break to enjoy a "Weird But True!" forbidden treat.

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Geckos can't blink ... so how do they clean their eyeballs? You probably sleep eight hours a night ... but which animal sleeps the most? Get the answers to these questions and more in this series of weird (but true!) videos!

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Geckos can't blink ... so how do they clean their eyeballs? You probably sleep eight hours a night ... but which animal sleeps the most? Get the answers to these questions and more in this series of weird (but true!) videos!

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Cheese is milk made into a solid form that you eat. There are many types of cheese. Many things affect the form, texture and flavor of a cheese. These include the milk ( cow or goat), if the milk has been pasteurized, the amount of butterfat, bacteria and mold in the cheese, how the cheese is made and how old the cheese is.

For some cheeses, the milk is curdled by adding acids such as vinegar or lemon juice. Most cheeses are acidified by bacteria. This bacteria turns milk sugars into lactic acid. Rennet is then used to finish the curdling. Vegetarian alternatives to rennet can also be used. Most of these are made by fermentation of a fungus called Mucor miehei. Other alternatives use species of the Cynara thistle family.

The origin of cheese

People have been making cheese since before history was written down. It is not known when cheese was first made. It is known that cheese was eaten by the Sumerians in about 4000 BC.

How cheese is made

Cheese is made using milk. The milk of cows, goats, and sheep are most popular. Buffalo, camel and even mare's milk can also be used. Cheese makers usually cook the milk in large pots. They add salt and a substance from the stomach of young cows called rennet. This curdles the cheese and makes it solid. Some makers do not add rennet. They curdle the cheese in other ways. Cheese made in factories is often curdled by using bacteria. Other ingredients are added and the cheese is usually aged for a short time.

Types of cheese

There are many different ways to classify cheeses. Some ways include:

How long the cheese was aged

The texture of the cheese. These include Hard, Soft and Softer.

How the cheese was made

What type of milk was used to make the cheese. This is mainly what animal the milk comes from. The diet of the animal can also affect the type of cheese made from its milk.

How much fat is in the cheese

What color the cheese is

There are also man-made foods that some people use instead of cheese. These are called Cheese analogues.

Different types of cheese include:

Images for kids

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Cheese is milk made into a solid form that you eat. There are many types of cheese. Many things affect the form, texture and flavor of a cheese. These include the milk ( cow or goat), if the milk has been pasteurized, the amount of butterfat, bacteria and mold in the cheese, how the cheese is made and how old the cheese is.

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A hot air balloon is a type of aircraft. It is lifted by heating the air inside the balloon, usually with fire. Hot air weighs less than the same volume of cold air (it is less dense), which means that hot air will rise up or float when there is cold air around it, just like a bubble of air in a pot of water. The greater the difference between the hot and the cold, the greater the difference in density, and the stronger the balloon will pull up. This means that balloons can carry more weight on a cold day, or if the air inside the balloon is very hot. At higher temperature, the air molecules move faster. This causes the molecules to spread out and therefore hot air is less dense than cooler air.

The hot air balloon is the oldest form of flying technology that can successfully carry people. The earliest use of hot air to make objects fly was made in Ancient China. Paper lanterns were sent into the air for signalling.

The first hot air balloon to carry a person was made by the Montgolfier brothers. On 19 September 1783, they demonstrated their invention for King Louis XVI and Queen Marie Antoinette at the French court in Paris. The passengers were a sheep, a duck and a rooster. They flew for 480 metres. The first flight carrying a person was on 15 October 1783. It carried Jacques-Etienne Montgolfier. The balloon was attached to the ground by a rope. The first free flight, without being attached to the ground, was a few weeks later, on 21 November 1783. It carried Marquis François d'Arlandes and Pilatre de Rozier.

How it works

The air is made up of molecules. When the air is cold, these molecules are closer together. When the air is hot, they move away from each other. So, in the same space, there are fewer molecules in hot air. Hot air is therefore lighter than cold air. This makes it rise and carry up the balloon when the air inside it is heated. The air is heated in the balloon with a burner, which uses bursts of fire to keep the air hot. The fire is fuelled by propane.

The heated air is kept inside the balloon by its fabric. This is called the "envelope". It is usually made of nylon.

The passengers and the pilot stand in the basket, which is attached to the balloon by ropes. The basket is usually made of wicker. Baskets can come in many sizes. It can have enough places for up to 36 people. It depends the size of the balloon to carry that much weight.

A hot air balloon festival is a type of air show. It is where ballooners display and fly their balloons together. During these events, they fly in the morning and in the evening if the conditions allow it. People can enjoy a balloon flight if they pay. There are many activities. Sometimes, the balloons are lit up against the night sky.

At these festivals, people can see different shapes of balloons. Usually, they are kind of round but they may have forms.

Images for kids

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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions.

The Problems of Eating Too Much

People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Adults who are overweight or obese are at greater risk for heart disease, heart failure, and stroke.

It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.

The Truth About Serving Sizes

One reason that people eat too much at meals is that they tend to eat what's on their plate. As portions have increased, so have the calories we eat. So it's helpful to understand the difference between serving sizes and recommended amounts of different foods.

Serving sizes. The serving size on a food label is not telling you the amount you should eat. The serving size is a guide to help you see how many calories and nutrients - as well as how much fat, sugar, and salt - are in that quantity of that food.

Sometimes the serving size on the food label will be a lot less than you are used to eating or serving. In some cases, it's perfectly OK (and even a good idea) to eat and serve more than the serving size listed. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat, yet high in nutrition.

But when it comes to foods that are high in calories, sugar, or fat, the serving size is a useful guide to alert you that you may be getting more than is healthy. Let's say you buy a 3-ounce bag of cookies and you eat the whole bag. If the label shows the serving size is 1 ounce, not only did you have 3 servings, you also had 3 times the listed calories as well as 3 times the sugar.

Recommended amounts. Serving sizes tell you how much nutrition you're getting from a food but they don't tell you which foods you need to stay healthy - or how much of those foods to eat. That's where the U.S. Department of Agriculture's MyPlate comes in.

MyPlate is based on the Dietary Guidelines for Americans. It can help you get the right mix and amount of food for you and your family.

What to Look for

A great way to think about healthy portion sizes is to use the concept of the "divided plate." Think of a plate divided into four equal sections:

Use one of the top sections for protein.

Use the other top section for starch, preferably a whole grain.

Fill the bottom two sections with veggies (or fruit and veggies).

The foods in each section should not overlap or be piled high. Dividing the plate this way not only will help you keep portions under control, but will help you serve more balanced meals to your family.

Portion-Control Tips

Parents need to take control of our own portion sizes and help kids learn to do the same.

Here are some tips:

Serve food on smaller plates so meals look larger. A sandwich on a dinner plate looks lost; on an appetizer plate it looks downright hefty.

When cooking large batches or storing leftovers, separate them into smaller portions before you put them in the fridge or freezer. That way, when your family reaches in, they'll automatically grab a portion that makes sense.

Don't let kids eat out of bags or containers. Serve individual portions and make it a rule to eat in the kitchen.

Dish out meals at the counter and avoid bringing the whole pot to the table. Not keeping the food at arm's length can make your family think twice about reaching for seconds. If they do want seconds, offer more veggies or salads.

Aim for three scheduled healthful meals and one or two healthy snacks throughout the day. Skipping a meal can lead to overeating at the next one.

Add more salads and fruit to your family's diet, especially at the start of a meal, which can help control hunger and give a sense of fullness while controlling calorie intake.

Try not to rush through meals. Go slowly and give everyone a chance to feel full before serving more. Family sit-down meals also provide valuable opportunities to reconnect with one another.

Don't insist that kids clean their plates. Encourage them to stop eating when they feel full.

When eating out, share meals, order an appetizer as a main dish, or pack up half to take home before you begin to eat. When getting take out, order fewer meals and serve family style. At fast food restaurants, choose kids meals with healthy options (milk, fruit, or carrots).

Getting Kids Involved

Get kids actively involved in figuring out how much to eat.

A serving of rice is about the same size as an ice cream scoop, so let your child use the scoop to serve "rice cream" to the family. A piece of meat should be about the size of a deck of cards, so see how that chicken breast measures up. And why not break out the kitchen scale while you're at it? Weighing or measuring food may not be your idea of fun, but it probably is to your kids - plus it's a great way to reinforce math concepts.

One easy way to size up portions if you don't have any measurements is to use your hand as a guide. Kids have smaller hands than adults, so it serves as a reminder that kids should eat smaller portions:

A closed fist is about a cup - and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.

A meat portion should be about as big as your palm.

Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

And don't forget the good news about portions: they work both ways. You may want to cut back on spaghetti portions, but you can dish out more than one serving of carrots or green beans. This can help make the "five a day" fruit and vegetable goal more doable.

Remember the role you play in showing kids how to size up portions. If you eat two heaping helpings of food each night, that's what your kids will learn too.

As kids grow, their appetites will vary depending on a number of things. They tend to be more hungry during growth spurts or sports seasons when they're more active, and less hungry during downtimes. As their appetites change, keep serving right-sized portions and encourage them to slow down to enjoy their food. Then check in on whether they're full before they go for seconds.

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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions. People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression.

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Save The Earth Quiz: ake this quiz to find out how GREEN you are.

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Search for information and keywords in Britannica School:

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Before you get access to Britannica School, SIGN IN with User: tcs      Password: eb
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Welcome to Britannica School, a safe, up-to-date, and age-appropriate information resource for Elementary, Middle, and High School.

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Ice cream is a frozen dessert made from cream, with added flavors and sweeteners. This mixture is quickly frozen while it is stirred, so that large ice crystals do not form. Some ice cream is made with carrageenan, a gum found in seaweed so that it is not sticky.

There are many different flavors of ice cream. Ice cream often has things added to it for flavor, like chocolate chips, nuts, fruit, cookie dough, sweets, sauces or small candies.

Traditionally, the three most common flavors are vanilla, chocolate, and strawberry. There are ice cream flavors that are very similar, such as French vanilla, vanilla bean, dark chocolate, chocolate chip, and strawberry cheesecake.

Chocolate chips, or little pieces of dark or white chocolate, are a common additive to ice cream. Three common chocolate chip ice creams are chocolate chip (made with vanilla ice cream), mint chocolate chip or mint 'n chip (made with peppermint, spearmint, or creme de menthe ice cream), and chocolate chocolate chip. Peppermint ice cream without chips is also a common flavor.

Nut flavors include butter pecan, butter almond (both of which contain vanilla or caramel ice cream with nuts), pistachio, and peanut butter.

There are many ice cream flavors that contain some mixture of chocolate, fudge, coffee, caramel, nuts, and marshmallows. The most common of these is Rocky Road (chocolate ice cream, nuts and marshmallows), but others include Mocha Almond Fudge (made with almond nuts, fudge, and coffee ice cream) and Tax Crunch (coffee, nuts, and malt powder)

Some ice creams are a mixture of two or more ice creams. Neapolitan is a mixture of chocolate, vanilla, and strawberry; while spumoni is a mixture of chocolate and various fruit flavors.

Outside of the U.S. and Canada, flavors include dulce du leche (Mexico), macupino and lychee (both China)

Ice cream mixed with milk and often sugar and syrups is called Milk Shake.

Many ice cream parlors, such as Cold Stone Creamery, allow people to make something called a sundae, which is at least one flavor of ice cream mixed with things such as nuts, dark or white chocolate chips, bananas, cherries, pineapples, candies, cookies, marshmallows, and various syrups such as hot fudge, maple and butterscotch. Also, ice cream is often placed on a piece of pie, which is called "pie a la mode".

Related pages

Images for kids

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Ice cream is a frozen dessert made from cream, with added flavors and sweeteners. This mixture is quickly frozen while it is stirred, so that large ice crystals do not form. Some ice cream is made with carrageenan, a gum found in seaweed so that it is not sticky.

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What is a seed? Britannica School Article:
Before you get access to Britannica School, SIGN IN with User: tcs      Password: eb
Then go search!

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Welcome to Britannica School , a safe, up-to-date, and age-appropriate information resource for Elementary, Middle, and High School.

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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions.

The Problems of Eating Too Much

People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Adults who are overweight or obese are at greater risk for heart disease, heart failure, and stroke.

It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.

The Truth About Serving Sizes

One reason that people eat too much at meals is that they tend to eat what's on their plate. As portions have increased, so have the calories we eat. So it's helpful to understand the difference between serving sizes and recommended amounts of different foods.

Serving sizes. The serving size on a food label is not telling you the amount you should eat. The serving size is a guide to help you see how many calories and nutrients - as well as how much fat, sugar, and salt - are in that quantity of that food.

Sometimes the serving size on the food label will be a lot less than you are used to eating or serving. In some cases, it's perfectly OK (and even a good idea) to eat and serve more than the serving size listed. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's no problem to eat more because most vegetables are low in calories and fat, yet high in nutrition.

But when it comes to foods that are high in calories, sugar, or fat, the serving size is a useful guide to alert you that you may be getting more than is healthy. Let's say you buy a 3-ounce bag of cookies and you eat the whole bag. If the label shows the serving size is 1 ounce, not only did you have 3 servings, you also had 3 times the listed calories as well as 3 times the sugar.

Recommended amounts. Serving sizes tell you how much nutrition you're getting from a food but they don't tell you which foods you need to stay healthy - or how much of those foods to eat. That's where the U.S. Department of Agriculture's MyPlate comes in.

MyPlate is based on the Dietary Guidelines for Americans. It can help you get the right mix and amount of food for you and your family.

What to Look for

A great way to think about healthy portion sizes is to use the concept of the "divided plate." Think of a plate divided into four equal sections:

Use one of the top sections for protein.

Use the other top section for starch, preferably a whole grain.

Fill the bottom two sections with veggies (or fruit and veggies).

The foods in each section should not overlap or be piled high. Dividing the plate this way not only will help you keep portions under control, but will help you serve more balanced meals to your family.

Portion-Control Tips

Parents need to take control of our own portion sizes and help kids learn to do the same.

Here are some tips:

Serve food on smaller plates so meals look larger. A sandwich on a dinner plate looks lost; on an appetizer plate it looks downright hefty.

When cooking large batches or storing leftovers, separate them into smaller portions before you put them in the fridge or freezer. That way, when your family reaches in, they'll automatically grab a portion that makes sense.

Don't let kids eat out of bags or containers. Serve individual portions and make it a rule to eat in the kitchen.

Dish out meals at the counter and avoid bringing the whole pot to the table. Not keeping the food at arm's length can make your family think twice about reaching for seconds. If they do want seconds, offer more veggies or salads.

Aim for three scheduled healthful meals and one or two healthy snacks throughout the day. Skipping a meal can lead to overeating at the next one.

Add more salads and fruit to your family's diet, especially at the start of a meal, which can help control hunger and give a sense of fullness while controlling calorie intake.

Try not to rush through meals. Go slowly and give everyone a chance to feel full before serving more. Family sit-down meals also provide valuable opportunities to reconnect with one another.

Don't insist that kids clean their plates. Encourage them to stop eating when they feel full.

When eating out, share meals, order an appetizer as a main dish, or pack up half to take home before you begin to eat. When getting take out, order fewer meals and serve family style. At fast food restaurants, choose kids meals with healthy options (milk, fruit, or carrots).

Getting Kids Involved

Get kids actively involved in figuring out how much to eat.

A serving of rice is about the same size as an ice cream scoop, so let your child use the scoop to serve "rice cream" to the family. A piece of meat should be about the size of a deck of cards, so see how that chicken breast measures up. And why not break out the kitchen scale while you're at it? Weighing or measuring food may not be your idea of fun, but it probably is to your kids - plus it's a great way to reinforce math concepts.

One easy way to size up portions if you don't have any measurements is to use your hand as a guide. Kids have smaller hands than adults, so it serves as a reminder that kids should eat smaller portions:

A closed fist is about a cup - and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.

A meat portion should be about as big as your palm.

Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.

And don't forget the good news about portions: they work both ways. You may want to cut back on spaghetti portions, but you can dish out more than one serving of carrots or green beans. This can help make the "five a day" fruit and vegetable goal more doable.

Remember the role you play in showing kids how to size up portions. If you eat two heaping helpings of food each night, that's what your kids will learn too.

As kids grow, their appetites will vary depending on a number of things. They tend to be more hungry during growth spurts or sports seasons when they're more active, and less hungry during downtimes. As their appetites change, keep serving right-sized portions and encourage them to slow down to enjoy their food. Then check in on whether they're full before they go for seconds.

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These days, lots of us eat too much and don't realize it because we've become so used to seeing (and eating!) large portions. People who often overeat are likely to become overweight. They also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression.

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Festivals from around the world

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Why can´t I eat cupcakes for dinner?

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What could happen?

Cake frosting instead of cauliflower? Cookies and cream instead of creamed spinach? Dessert for dinner (and breakfast and lunch) sounds like a miracle meal plan, but anyone who orders exclusively from the end of the menu would soon get a hankering for something a little more substantial. Like any high-performance machine, your body requires gas to go, and that fuel comes in the form of nutrients-vitamins, minerals, carbohydrates (found in breads and starchy foods like potatoes), fat, and minerals-in your food. Through the process of digestion, your body turns carbohydrates into energy and proteins into building blocks to help you grow taller; build muscle; prevent illness; and have healthy hair, teeth, and skin.

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What could happen? Cake frosting instead of cauliflower? Cookies and cream instead of creamed spinach? Dessert for dinner (and breakfast and lunch) sounds like a miracle meal plan, but anyone who orders exclusively from the end of the menu would soon get a hankering for something a little more substantial.

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Article on Earthworms

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Earthworms do not live in deserts or regions where there is permafrost or permanent snow and ice. Typically only a few inches (7 or 8 centimeters) long, some members of this species have been known to grow to a snakelike 14 inches (35 centimeters).

Earthworms' bodies are made up of ringlike segments called annuli. These segments are covered in setae, or small bristles, which the worm uses to move and burrow. These terrestrial worms typically dwell in soil and moist leaf litter. Their bodies are characterized by a "tube within a tube" construction, with an outer muscular body wall surrounding a digestive tract that begins with the mouth in the first segment. As they burrow, they consume soil, extracting nutrients from decomposing organic matter like leaves and roots.

Earthworms are vital to soil health and to plants growing in it because they transport nutrients and minerals from below to the surface via their waste. An earthworm can eat up to a third of its body weight in a day.

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Although native to Europe, earthworms are found throughout North America and western Asia. They do not live in deserts or regions where there is permafrost or permanent snow and ice. Typically only a few inches (7 or 8 centimeters) long, some members of this species have been known to grow to a snakelike 14 inches (35 centimeters).

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Countries and Cultures : Choose a country and find out everything about it , including its people and culture.

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Copyright © 1996-2015 National Geographic SocietyCopyright © 2015-2023 National Geographic Partners, LLC. All rights reserved

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Plant a Garden! : How to grow a garden at your backyard.

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Random Food Facts!

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Just when you thought things couldn't get weirder, the truth comes out on Weird But True!-Fast Facts. Get ready for the craziest, kookiest journey of never-ending, strange facts you'll definitely want to know.

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Just when you thought things couldn't get weirder, the truth comes out on Weird But True!-Fast Facts. Get ready for the craziest, kookiest journey of never-ending, strange facts you'll definitely want to know.

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Cooking  Up Culture : These yummy recipes will introduce you to tasty traditions from around the globe.

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Celebrate the world by cooking up an international feast! These yummy recipes will introduce you to tasty traditions from around the globe. Sample some creamy hummus from countries such as Greece and Turkey, or try a traditional stew popular in West African countries like Senegal and Nigeria.

Mediterranean Hummus

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Step 1

Place the chickpeas in a food processor along with the garlic, lemon juice, tahini paste, and water. Carefully turn on the machine and process until the ingredients become a thick paste. You may need to stop the machine and scrape down the sides with a spatula to make sure that the mixture is blending evenly.

Step 2

Add a good pinch of salt to the mix and then continue to process while slowly drizzling in the oil until the paste is thick and creamy. Check the seasoning and adjust with more salt if necessary.

Step 3

Place the hummus n a bowl and serve at room temperature with an assortment of pita chips or tortilla chips and some crunchy vegetables: celery, carrot sticks, green beans, peppers, or anything else that you can think of!

West African Mafe

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Step 1

In a large pan, heat the oil over medium heat. Add the onion and green pepper and cook until they begin to soften, about 5 minutes. Add the garlic and ginger and stir to combine well. Cook for another 3 minutes.

Step 2

Turn the heat to high, add the ground beef, and stir to incorporate. As soon as the beef begins to brown, reduce the heat to low and add the peanut butter, okra, tomatoes, and water. Stir to combine.

Step 3

Cover the pot and cook for approximately 30 minutes, or until the okra is soft, stirring occasionally to prevent it from burning on the bottom.

Step 4

Season the dish with salt. Serve over rice or enjoy plain. Garnish with the cilantro or parsley, if desired.

Photographs by Michael Piazza; text adapted from the National Geographic Kids Cookbook by Barton Seaver

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Check out these recipes from around the world.