If you are confused about how to interpret the Food Guide Pyramid from the U.S. Department of Agriculture, it may help you to know there's actually more than just one pyramid, and one is specifically designed for kids. The Food Pyramid for Kids explains what a balanced diet and healthy lifestyle should look like for your child.
Basics of the Food Pyramid for Kids
In 2005, the USDA changed the look of its Pyramid from a horizontally based pyramid to one with vertical stripes representing different food groups. The Food Pyramid for Kids aged 6 to 11 consists of six multi-colored stripes. An orange stripe represent grains, vegetables are symbolized with a green stripe, fruits are represented as a red stripe, fats and oils are yellow, a blue stripe identifies the milk and dairy category and a purple stripe represents meat, fish, nuts and beans. The different stripe widths represent how much of each group you should aim to eat daily. The orange and green stripes are wider than the purple stripe, so your child should try to eat more grains and vegetables than meats daily. Try to have your child eat from each food group every day to get a variety of foods.
More on the Food Pyramid for Kids
The Food Pyramid for Kids depicts a set of stairs along one side of the Pyramid with a person running up the steps. The person represents the recommended daily physical activity your child should engage in. The steps represent taking a steady, step-wise approach to healthy eating and lifestyle. Don't try to overhaul your life completely, but take small steps to eating and living healthy -- a little more fruit each day or a little more daily exercise, for example. Each stripe of the pyramid is a smaller at the top of the pyramid and wider at the base. Healthy foods from each food group symbolically sit at the base of the pyramid, and should be eaten more than the less healthy foods of that food group at the top of the pyramid. For example, ice cream would sit in the blue stripe more at the top of the pyramid, while a glass of low-fat milk would represent the base of the blue stripe. Consume more of the low-fat milk and less of the ice cream your daily serving of dairy.
Nutrional Recommendations
The width of each stripe of the Food Pyramid represents a recommended daily amount your child should eat. For an 1,800 calorie daily diet, 6 oz. of grains are recommended each day. An ounce of grains could be a slice of bread or 1/2 cup of pasta. Half of those grains should be whole grain, such as oatmeal, whole wheat bread or brown rice. Breakfast is a great meal to incorporate grains into your daily meal plan. About 2 1/2 cups of vegetables such as spinach, lettuce, carrots and tomatoes should be eaten daily. A colorful plate of vegetables is the way to go for a variety of different flavors and nutrients.Try to consume 1 1/2 cups of fruit, either in fresh or dried form, as part of a meal or as snacks. Limit fruit juice and only drink juice labeled 100 percent. Calcium-rich dairy products such as low-fat milk, yogurt and cheese are great, and about 2 cups per day are recommended. for kids 2- to 8-years old. Three cups are recommended for older kids. Oils and fats aren't a food group but a small amount in the form of soybean, corn or canola oil should be consumed daily. Finally, 5 oz. of lean meats, beans and nuts should be consumed daily. One egg or a small handful of nuts represents an ounce, in this case.
Family Tips
Making a healthy lifestyle stick means the whole family must participate. Set a good example for your child with your activity level and food choices. Involve your child by food shopping together and allow him to help plan meals. Focus on each other and conversation during meal times, turning off the TV and other distractions. Don't cook for each individual, but let everyone eat the same things at each meal. Get creative with recipes by, for example, making the food look more interesting via cookie cutters or experimenting with recipes. Listen to your child if she says she's hungry and offer a healthy snack. Finally, engage in family activities such as biking, walking and dancing together. It will get everyone moving, and the benefits for your child and yourself can be tremendous.
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