One of the most recognizable methods of teaching people about nutrition in the United States is the Food Pyramid, developed by the U. S. Department of Agriculture (USDA). The Food Pyramid is based in part on the Dietary Guidelines for Americans, which are recommendations for people over the age of two on how to eat a balanced, healthy diet.
The newest version of the Food Pyramid was released in April 2005. Below are a few notes on the new Food Pyramid, pictured here, and what it means.
Steps to a Healthier You
The figure running up the side of the pyramid emphasizes the importance of exercise.
The USDA recommends that children get 60 minutes of physical activity every day, if possible.
Kids should participate in regular physical activity (such as physical education programs in school) because it helps them both physically and mentally. According to the University of Michigan, physical education programs can help children do well in school, improve their self-image, and decrease bad behavior and drug use.
Food Groups
Here are the recommended daily servings from the food guide pyramid:
- Bread, Cereal, Rice, and Pasta: 6-11 servings
- Vegetables: 3-5 servings
- Fruit: 2-4 servings
- Milk, Yogurt, and Cheese: 2-3 servings
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts: 2-3 servings
- Fats, Oils, and Sweets: occasionally
(A serving size is smaller than you might think. Bread, for example, has a serving size of one slice, not two.)
Each stripe in the pyramid represents a different food group as outlined below. Almost all choices from each food group should be healthful, which leaves a small number of calories each day that can be from foods your children want to "splurge" on.
Orange: Grains
Grains are foods such as bread, oatmeal, rice and pasta. At least half of the grain products your child eats should be whole grains. These are foods that contain the whole grain seed and have not been processed. Examples include whole wheat bread, brown rice, and whole oats/oatmeal. Whole grain products have more fiber and nutrients than processed foods, like white bread and other foods made with bleached white flour, or white rice. Fiber helps keep kids' digestive systems regular. Grains are also sources of carbohydrates, or "carbs." They provide the body with quick energy.
Green: Vegetables
There are 5 main categories of vegetables: dark green, like spinach; orange, like carrots; legumes (dried beans), like lentils; starchy, like sweet potatoes; other vegetables, like onions. Eating a variety of vegetables of different colors can reduce the risk of heart disease, stroke, diabetes, and some cancers. Vegetables also contain important nutrients like Vitamins A and C as well as fiber.
Red: Fruits
Examples of fruit are oranges, apples, pears, strawberries and melon. Fruits are important sources of vitamins and minerals that your child needs. It is better to eat whole fruit than fruit juices because whole fruit has more fiber than fruit juice.
Yellow: Oils and Fats
This group includes vegetable oils, like canola and corn oil, and foods that contain a lot of fat, like butter and shortening. The two types of fat we worry about most are saturated and trans fats, because they contribute to overweight and heart disease. You should avoid giving foods containing a lot of saturated or trans fats to children. This includes many cookies, pastries, French fries, high-fat cheeses and hamburgers. In addition, foods that say "partially hydrogenated vegetable oil" on the label contain a lot of saturated and trans fats.
Blue: Milk Products & Calcium-Rich Foods
This group includes milk, hard cheeses and yogurt. It is especially important that children get enough servings of this group because calcium builds bone strength. If children are under two, they should have whole milk, and cheese and yogurt made with whole milk. For kids over the age of two, choose low-fat or fat-free milk products. If children are lactose intolerant, lactose-free products are available. Children who do not consume cow's milk for various reasons can have calcium-containing soy milk or tofu.
Purple: Proteins
This group includes meat (choose lean cuts of meat) and fish and also includes beans, eggs and soy-based foods like tofu. Proteins help build muscle.
How Much of Each Food Group Should Children Eat?
A child's age, gender and activity level are all factors that determine how much he or she needs to eat every day to stay healthy. Boys and girls even of the same age grow at different rates and thus may be of different size and need more or less calories. You can go to www.mypyramid.gov and enter specific information on your child to get a tailored diet just for them.
Also, you can get food pyramids specific to various ethnic foods here.
Sources
Fitness for Youth Program. A Fact Sheet. The University of Michigan and Blue Cross Blue Shield of Michigan. http://www.fitnessforyouth.umich.edu/frames/frameset_research.html