Eating Like A Superhero!

Ever wonder what heroes eat to keep their powers?
Look no further! Let’s dive into what it takes to eat like a superhero and how the food groups increase their power!

The following is based on recommendations for children aged 2-8 years from

Dynamite Dairy
pouring a tall glass of milk
By Engin Akyurtfrom Pexels

Heroes need to be able to take a hit and get back up, and dairy foods contain calcium which helps with strong bones and teeth! All you need is 2-2 1/2 cups a day (1), and you’ll be leaping from skyscraper to skyscraper in no time! Okay, so maybe the last part isn’t true, but you will be able to fight off osteoporosis as you get older (1). Dairy also contains things like vitamin D and riboflavin (1).



Vital Veggies
broccoli ready to be cooked in a pot on the stove
By Buenosia Carol from Pexels

Often underestimated, veggies pack a punch full of nutrients that will help fight off nasty diseases and sometimes cancers. They also provide a substantial amount of fiber that will help with normal bowel function. So, eat your veggies, 1-2 1/2 cups (3), so you can help fight off disease and keep things moving.

Fantastic Fruits
bunches of redish-purple grapes
By Kai-Chieh Chan from Pexels


There are many times where the heroes might just need a quick burst of energy. What better source is there than fruits? Like veggies, fruits also contain a number of vitamins and minerals that can help you fight off fatigue. It’s recommended to have 1-2 cups a day (2).

Glorious Grains
close up of spaghetti noodles
By Alicia Zinn from Pexels


Carbohydrates help heroes fight through long battles and bouts of hard endurance. Like athletes, heroes put themselves through rigorous training to prepare themselves and to develop skills. Three to six-ounce equivalents of grains (4) are recommended daily and are broken down into two subgroups: whole grains and refined grains.


Powerful Protein
raw cut of meat with seasoning on it. ready to be cooked
By Lukas from Pexels

After every battle or training event, heroes will need to recover with good sources of protein. Protein is the building block of life, and heroes know this. It’s important to eat enough of the food groups above, but you cannot leave out the daily recommended amount of 2-5 ½ oz of protein (5). How else would heroes be able to face new battles?

Final Thoughts

person dressed up like spiderman
By Keenan Constance from Pexels

We’ve talked a lot about why these foods groups are important to heroes, but why are they important to you? Wait a minute; I almost forgot that you are a hero! Yes, you are a hero, and these food groups are important to you so you can grow into a mightier hero!

Don’t forget, “With great power comes great responsibility”.

This blog was written by Family and Consumer Sciences Intern, Mr. Caleb Dowdy, under the supervision of Family and Consumer Sciences Extension Agent, Andrea Nikolai, MPH, RDN, LDN.







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Posted: September 9, 2021

Category: Fruits & Vegetables, Health & Nutrition
Tags: Anikolai, Food, Fruits, Grains, Kids, MyPlate, Nutrition

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