The U.S. Department of Agriculture (USDA) Unveils New Food Guide Pyramid 

April 19, 2005

The food guide pyramid has a new look and a more personal touch.

The  USDA has updated its 13-year-old symbol of nutrition to reflect its new dietary guidelines and stress a more individualized approach to improving your child's eating and exercise habits.

The new food guidance system, called MyPyramid, "is about the ability of Americans to personalize their approach when choosing a healthier lifestyle that balances nutrition and exercise," Agriculture Secretary Mike Johanns says.

Different kids and teens will have different "pyramids" depending on age, gender, and exercise habits. You can find out what pyramid is appropriate for your child and what foods fit into it, by logging on to the USDA's website. 

Stairs on the pyramid represent the importance of physical activity and the simple steps a person can take each day to improve health. Inside the new pyramid, six stripes represent the five food groups plus oils and fats that kids, teens, and adults should consume each day. 

Each color in the pyramid represents a different part of your child's diet:

Orange: grains 
Green: vegetables 
Red: fruits 
Blue: dairy and calcium-rich foods 
Purple: proteins (meats, beans, and fish) 
Yellow: fats and oils

The USA government's new recommendations for healthy eating, which debuted in January, stress the importance of reducing calories, weight control, and regular exercise in order to prevent disease. The government has increased the number of fruits and vegetables recommended for kids. It has also said that at least half of all grains consumed should be whole grains, which help prevent disease and control weight.

Keep in mind that the serving sizes are guidelines, and on some days your child may eat more or less of a certain food group. That's okay. Different foods have different mixes of nutrients, so it's important to offer your child a variety of foods on a regular basis. Moderation is a key part of a healthy diet.

Also, remember that the nutrition content of a food can vary depending on how you prepare it. Apples, for example, are packed with nutrients and can make for a great after-school snack. Apple pie has all those nutrients. But it has lots of fats and sugars, too, so you may want to limit how much you serve.

Let's take a look at what the new guidelines mean for your child's diet.

Grains
The grains group, which includes foods like bread, cereal, rice, and pasta, should provide the majority of the energy your child needs each day.

These foods are high in complex carbohydrates, which are the body's favorite fuel, and give your child the energy to play, pay attention in school, and do many other activities.

Grains also provide other important nutrients such as vitamin B-complex (folate), which helps your child's body use the protein needed to build muscle.

At least half of the grains your child consumes each day should be whole grains, such as oatmeal, brown rice, and rye bread. Whole grains contain dietary fiber that can help protect against diseases like heart disease and diabetes, and also help control your child's weight. They are different from refined grains, such as those in white bread and white rice, which have been processed, and many of the nutrients have been taken out.

The new guidelines take into account a child's gender, age, and activity level. For example, for kids who get about 30 minutes of exercise per day, the USDA recommends:

2- to 3-year-olds: 3 ounces 
4- to 8-year-olds: 4 to 5 ounces 
9- to 13-year-old girls: 5 ounces 
9- to 13-year-old boys: 6 ounces 
14- to 18-year-old girls: 6 ounces 
14- to 18-year-old boys: 7 ounces

What's an ounce? Each of the following equals about 1 ounce: 

1 slice of bread 
1/2 cup of cooked rice or pasta 
1/2 cup of oatmeal 

Vegetables
Vegetables provide many of the vitamins and minerals kids need for good health, and they provide fiber to aid digestion. So it's important to have a variety of them in your child's diet. 

Be sure to scrub vegetables before cooking them. It's best to steam or microwave vegetables, or eat them raw. Occasional stir-frying is OK. Boiling vegetables is also acceptable, but some of the vitamins and minerals will be lost to the cooking water. 

For kids who get about 30 minutes of exercise each day, the USDA recommends:

2- to 3-year-olds: 1 cup 
4- to 8-year-olds: 1/2 cup 
9- to 13-year-old girls: 2 cups 
9- to 13-year-old boys: 2 1/2 cups 
14- to 18-year-old girls: 2 1/2 cups 
14- to 18-year-old boys: 3 cups

Fruits
Fruits are especially good sources of important vitamins like A and C. This food group also adds minerals such as potassium and fiber, which help digestion. Be sure to scrub fruits before feeding them to your child. It is best to eat fruits raw. 

For kids who get about 30 minutes of exercise each day, the USDA recommends:

2- to 3-year-olds: 1 cup 
4- to 8-year-olds: 1 1/2 cups 
9- to 13-year-old girls: 1 1/2 cups 
9- to 13-year-old boys: 1 1/2 cups 
14- to 18-year-old girls: 1 1/2 cups 
14- to 18-year-old boys: 2 cups

Dairy
This food group, which includes milk and other foods like milk, yogurt, and cheese, is an important source of vitamin A, vitamin D, calcium, and protein. 

Vitamin A helps build healthy eyes, skin, and hair. Vitamin D helps your child's body absorb calcium and use it for healthy bones and teeth, along with muscle and nerve functions. 

For kids who get about 30 minutes of exercise each day, the USDA recommends:

2- to 3-year-olds: 2 cups 
4- to 8-year-olds: 2 cups 
9- to 13-year-old girls: 3 cups 
9- to 13-year-old boys: 3 cups 
14- to 18-year-old girls: 3 cups 
14- to 18-year-old boys: 3 cups

Article reviewed by:

Barbara P. Homeier, MD and Steven Dowshen, MD

Reprinted with permission from:

Kidshealth.org