MyPyramid!

Steps to a Healthier You

MyPyramid was released by the US Department of Agriculture as a new symbol and interactive food guidance system. It replaces the old Food Guide Pyramid released in 1992. In September 2005, the presented the new MyPyramid for Kids.

The MyPyramid Plan can help you choose the foods and amounts that are right for you and your family. It can provide you with a quick estimate of what and how much you need to eat, by entering your age, sex, and activity level in the MyPyramid Plan box.

MyPyramid for Kids were specifically designed for kids ages 6 to 11 years old. The site features Tips for Families, a close up look at the plan, downloadable worksheets and classroom materials. Kids can play the "Blast Off" game as a way of understanding the MyPyramid program.

Other highlights of the MyPyramid web site for adults are the MyPyramid Tracker with a detailed assessment of your food intake and physical activity level advice "Inside MyPyramid" to help you make smart choices from every food group, find your balance between food and physical activity, and get the most nutrition out of your calories. Get more information about MyPyramid at www.mypyramid.gov.

Download a Mini Poster of MyPyramid for adults.
Download kids' posters available in simple and expanded form.

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MyPyramid Food Tips for Children
Grains	Vegetables	Fruits	Milk	Meat and Beans
Include the whole family in choosing items for your meals!

Whole Grain Tips for Children

• Set a good example for children by eating whole grains with meals or as snacks.
• Let children select and help prepare a whole grain side dish.
• Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.

Vegetable Tips for Children

• Set a good example for children by eating vegetables with meals and as snacks.
• Let children decide on the dinner vegetables or what goes into salads.
• Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
• Allow children to pick a new vegetable to try while shopping.
• Use cut-up vegetables as part of afternoon snacks.
• Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.

Fruit Tips for Children

• Set a good example for children by eating fruit everyday with meals or as snacks.
• Offer children a choice of fruits for lunch.
• Depending on their age, children can help shop for, clean, peel, or cut up fruits.
• While shopping, allow children to pick out a new fruit to try later at home.
• Decorate plates or serving dishes with fruit slices.
• Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
• Offer raisins or other dried fruits instead of candy.
• Make fruit kabobs using pineapple chunks, bananas, grapes, and berries.
• Pack a juice box (100% juice) in children's lunches versus soda or other sugar-sweetened beverages.
• Choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice that are available in some fast food restaurants.
• Offer fruit pieces and 100% fruit juice to children. There is often little fruit in "fruit-flavored" beverages or chewy fruit snacks.

Milk Tips for Children

• Include milk as a beverage at meals. Choose fat-free or low-fat milk.
• If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
• Add fat-free or low-fat milk instead of water to oatmeal and hot cereals
• Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
• Have fat-free or low-fat yogurt as a snack.
• Make a dip for fruits or vegetables from yogurt.
• Make fruit-yogurt smoothies in the blender.
• For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
• Top cut-up fruit with flavored yogurt for a quick dessert.
• Top casseroles, soups, stews, or vegetables with shredded low-fat cheese.
• Top a baked potato with fat-free or low-fat yogurt.

Meats and Proteins Tips for Children

• Start with lean cuts of meat and keep it lean:
  • Trim away all of the visible fat from meats and poultry before cooking.
  • Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
  • Drain off any fat that appears during cooking.
  • Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.
  • Prepare dry beans and peas without added fats.
  • Choose and prepare foods without high fat sauces or gravies.
• Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring
• Choose dry beans or peas as a main dish or part of a meal often
• Choose nuts as a snack, on salads, or in main dishes