The U.S. Department of Agriculture, or USDA, revised the food pyramid in 2005, and later released a version for children. The MyPyramid.gov website includes information and activities created especially for children. The six vertical stripes represent the five food groups, plus oils and fats. The website's pyramid graphic not only shows the five different groups of foods, but also depicts a figure running up stairs. This figure is a reminder to children that they should participate in some form of physical activity every day in order to stay healthy.
Grains
The orange stripe of the pyramid represents grains. Grains are an important source of carbohydrates, which your body need for energy. There are many different kinds of grain, including wheat, rye, oats, rice and barley. Teach older children to read the nutrition labels of breads, cereals and snack items so they can select the ones with whole grain listed at the top.
Vegetables and Fruits
The green stripe represents vegetables, and the red stripe, fruits. Both provide your body with vitamin A for healthy skin and eyes, vitamin C for healing, and fiber, which aids in the digestion of food. Vegetables and fruits also contain phytochemicals, special nutrients available only in plants, which help keep the body healthy by fighting disease. Try incorporating more vegetables in your child's diet with cut-up vegetables for snacks. Whole fruits contain the most nutrition, since they provide added fiber. Teach children to select juices containing 100 percent fruit, as opposed to fruit-flavored juices.
Milk
The blue stripe represents milk and dairy products, an important source of protein, vitamin A, vitamin D and B vitamins. The USDA recommends that children drink fat-free or low-fat milk as a mealtime beverage. Yogurt, cheese and lactose-free milk are good alternatives for those who are lactose-intolerant.
Meat
The purple stripe represents meat, fish, eggs, dried beans, peas and nuts. This food group provides the body with protein and iron, which is essential for energy. Teach children to choose leaner cuts of meat and to remove chicken skin before eating. Vary protein choices by serving bean entrees like chili as a main dish. Encourage children to incorporate fish, an important source of healthful omega-3 fatting acids, into their lunch or dinner menu.
Oils
Oils are not a food group, but they are important for a healthy body. The most healthful oils are found in foods such as fish, nuts and vegetable oils. Solid fats such as margarine, butter and shortening should be eaten only in small quantities.
Pyramid Shape
The color stripes on the pyramid are of different widths. The widest stripes--grains, vegetables, fruits and milk--are the groups from which a child should consume the most. Although the oils and meats stripes are more narrow, they are also important. A child should eat something from every food group every day. The stripes are wider at the bottom to remind children that within every food group, some foods have more nutritional value than others, according to KidsHealth.org. For example, a whole apple is preferable to a piece of apple pie, which contains added sugar and fats.
Member Comments