Nutrition Guidelines for Kids and Tweens

From Pyramid to Plate: What's Changed?

MyPyramid represented the five food groups plus oils with six colorful vertical stripes. The stripes were thicker or thinner depending on how much of one food group should be consumed. Steps on the left side of the pyramid reminded people to stay active each day.

At first glance, it was difficult to tell how much of each food group should be in a healthy diet. That's where MyPlate really makes meal planning easier. Just by looking at the icon, you know right away that vegetables and fruits should take up half the plate (with the veggie portion being a bit bigger), and grains and protein foods should take up the other half (with more grains on this side). And with a side helping of dairy, you're reminded that kids also need a serving of milk or another dairy food (like cheese or yogurt) at each meal.

Because MyPlate is a divided plate, no one food group overpowers the others. That's because dietary guidelines encourage eating a variety of foods and discourage "super-sized" portions, which can lead to weight gain and obesity.

Although the food guide icon has changed, the USDA's message about eating well has stayed the same. Kids still need to eat lots of fruits, vegetables, and whole grains, along with lean meats or other forms of protein and low-fat dairy products.

Oils provide important nutrients and are recommended in small amounts but aren't included on the MyPlate icon. That's because dietary guidelines recommend limiting oils, solid fats, and foods with added sugars. These foods provide what are considered empty calories because they add calories and have little or no nutritional value.

Exercise is no longer included in the icon, but it's still an important component of a healthy lifestyle. Starting at 2 years of age, kids need at least 60 minutes of moderate to physical activity each day.

The Food Guide Pyramid for children and tweens was designed by the US Dept. of Agriculture to promote healthy nutrition. It is meant to be a general guide to daily food choices. The main emphasis of the food pyramid is on the five major food groups, all of which are required for good health. It also emphasizes that foods that include a lot of fats, oils and sweets should be used very sparingly. 


After the age of two or three years, you can begin to use 2%, low fat, or skim milk instead of whole milk. Your child's diet should resemble that of the rest of the families, with 3 meals and 2 nutritious snacks each day. You should limit milk and dairy products to about 16-24oz each day and juice to about 4-6 oz each day and offer a variety of foods to encourage good eating habits later.

Children's nutrition is important to their overall health. Proper nutrition can also prevent many medical problems, including becoming overweight, developing weak bones, and developing diabetes. It will also ensure that your child physically grows to her full potential.

The best nutrition advise to keep your child healthy includes encouraging them to:

• Eat a variety of foods. 
• Balance the food you eat with physical activity. 
• Choose a diet with plenty of grain products, vegetables and fruits. 
• Choose a diet low in fat, saturated fat, and cholesterol. 
• Choose a diet moderate in sugars and salt.
• Choose a diet that provides enough calcium and iron to meet their growing body's requirements. 

You can also help promote good nutrition by setting a good example. Healthy eating habits and regular exercise should be a regular part of your family's life. It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone. You should also buy low-calorie and low-fat meals, snacks and desserts, low fat or skim milk and diet drinks. Avoid buying high calorie desserts or snacks, such as snack chips, regular soft drinks or regular ice cream.