There are a certain number of servings from each food group you should eat each day. These are based on how many calories you need. How many calories you need are based on how much you are growing and how much physical activity you get.
There are many things you should consider when planning a meal. It is important to look for foods with whole grain, because they are healthier. Any food made from wheat, rice, oats, cornmeal, or barley is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. These foods are rich in carbohydrates.
You should get about 60 minutes of activity every day. Walking upstairs, skateboarding, and practicing karate all count as physical activity.
Think about all the things that you did yesterday, did it include physical activity? What kind of physical activity did you do in the morning? In the afternoon? After supper?
Staying physically active is important to stay healthy. Physical active balances the calories we eat. Doing more physical activity will use more calories. The best type of physical activity to burn calories is aerobic.
To find out how to balance your food calories and energy calories, go to http://teamnutrition.usda.gov/resources/game/blastoff_game.html