MyPyramid for Kids is an extension of the United States Department of Agriculture's (USDA) MyPyramid for adults. It provides nutritional recommendations for children ages 6 to 11-years-old. MyPyramid emphasizes the five food groups: grains, vegetables, fruit, dairy, and meat and beans. It also provides examples of healthy food sources of each group and encourages physical activity.
The Grains Group
MyPyramid recommends children get about 6 oz. of grains daily. Bread, pasta, rice, tortillas, cereals and quinoa are just several sources. "Make Half Your Grains Whole" is the motto for this group. Just as it says, children should get at least half of their grains from whole grain sources. These include brown rice, whole wheat bread and even popcorn. Whole-wheat flour is preferred over enriched flour because it includes three important parts of the grain---the bran, germ and the endosperm. The bran and the germ are especially packed with essential vitamins, minerals and fiber.
The Vegetable Group
Variety is the theme for the vegetable group with a motto that says, "Vary your Veggies." How might children know if they are eating an assortment of veggies? Look at the colors. Different colored vegetables come with different tastes and health benefits necessary for a child's growth and development. Some vegetable color classes include orange, dark leafy green, red, yellow and white. Children should eat about 2 ½ cups of colorful veggies per day.
The Fruit Group
MyPyramid wants kids to "Focus on Fruits!" About 1½ cups per day should do the trick. Fresh, frozen, canned and dried fruits are all acceptable and yummy sources. Another option is 100 percent fruit juice; however, keep in mind that while fruit juice may contain vitamins and minerals, it is generally lacking in fiber naturally found in fruits. Juice should only count toward about ½ cup (or 4 oz.) of fruit for the day. Due to the natural sweetness in fruit, most children enjoy it. If it is offered enough, kids can easily consume the recommended daily servings. The key here is to make fresh fruits readily available.
The Milk Group
The milk group, also known as the dairy group, is where kids get their "Calcium-Rich Sources." Milk is high is bone-building calcium as well as eight other essential nutrients such as vitamin D and protein. It is recommended that kids get 3 cups a day and stick to low-fat versions. Other sources that can help meet this guideline are yogurt, cheese, ice cream and milk-based puddings. If a child is lactose intolerant, calcium fortified sources such as soy milk can help contribute to calcium intake.
The Meat and Beans Group
"Go Lean with Protein" is the motto for the meat and beans group. This means paying attention to the type of protein source as well as how it is prepared. MyPyramid recommends lean poultry that is baked, broiled or grilled, instead of fried. This results in a lower intake of saturated fat that is commonly found in meat products. Fish, eggs, nuts, seeds and legumes also provide great sources of protein. Daily consumption should be about 5 oz. per day.
Physical Activity
It is extremely important for children to engage in physical activities for at least 60 minutes per day. Physical activity for kids should come naturally. Walking the dog, joining a sports team, riding a bike or dancing all count towards those precious minutes of activity. Don't forget---if you move often, your kids are more likely to do the same!
Making it Work at Home
While children can be interested in learning this type of information, these guidelines are especially useful for caregivers who typically provide most of a child's meals. On Mypyramid.gov, posters can be printed for free and displayed at home. There are also games, coloring sheets and helpful tips for how adults can serve as healthy role models for children. Exploring the kid's section on MyPyramid.gov online can provide families with the information they need to move in a healthy direction together.
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