The Food Guide Pyramid Becomes a Plate

The Food Guide Pyramid Becomes a Plate

The Food Guide Pyramid, a symbolic guide on healthy eating, is not all that easy to understand. So the U.S. government has replaced the pyramid with a new symbol: a plate. Called MyPlate, it's designed to help parents figure out how to offer nutritious, balanced meals.

Learn more at ChooseMyPlate.gov. [Please note: By clicking on this link, you will be leaving our site.]

While the information below mentions MyPyramid, the government's message about how to maintain a healthy lifestyle remains the same.

About the Pyramid

Current U.S. Department of Agriculture (USDA) and Health and Human Services (HHS) dietary guidelines, which provide practical advice on eating a healthy, balanced diet, recommend that kids eat more fruits, vegetables, and whole grains and get at least 60 minutes of moderate to vigorous exercise each day.

The USDA's MyPyramid website was created to help parents and kids understand these guidelines by offering personalized recommendations about the variety of foods they should eat and how much. The pyramid also is a reminder to be active every day, with its stairs representing easy ways to improve your family's health.

Parent Food Guide Pyramid Button Image

Inside the pyramid, six stripes represent the five food groups — as well as oils — that are part of a balanced diet:

The width of each stripe is different, reminding you to eat more from some food groups, such as vegetables and grains, and less from others, like meat and oils.

You'll also notice the stripes start out wider and get thinner as they approach the top. That's to show that not all foods are created equal, even within a healthy food group. Apples, for example, are packed with nutrients and would be in the wide part of the stripe because you can eat them every day. Apple pie, on the other hand, would be in the thin part because it has added sugar and fat.

Grains

The grain group includes any food made from wheat, oats, cornmeal, barley, or other grain. Bread, tortillas, cereal, rice, and pasta belong in this group.  

At least half of the grains kids consume each day should be whole grains, such as oatmeal, brown rice, and whole wheat. Whole grains contain dietary fiber that can help protect against constipation and may also help control weight. Eating a diet rich in whole grains also might decrease the risk of developing heart disease and diabetes.

They're different from refined grains, such as those in white bread and white rice, which have been processed and many of their nutrients removed. Most refined grains are enriched, which means that nutrients, except fiber, are added back after processing.

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:

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

Vegetables

Vegetables provide many of the vitamins and minerals kids need for good health, and are naturally low in calories and contain fiber. The vegetable group is divided into five subgroups based on their nutrients: dark green, orange, dry beans and peas, starchy, and other vegetables. For best nutritional value, serve a variety of vegetables to your family each week. 

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

Fruits

Fruits have important nutrients like vitamin C, potassium, and fiber. Fruit juice retains the vitamins and minerals, but loses the fiber, so choose whole or cut-up fruits over juices. When serving canned fruit, choose fruit packed in juice rather than syrup.

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

Milk

This group includes milk and other dairy products that retain their calcium content, such as yogurt and cheese. Besides providing calcium, dairy products are important sources of vitamin D and protein. Vitamin D helps the body absorb calcium and use it for healthy bones and teeth. Serve low-fat or nonfat milk and dairy products to kids over 2 years old.

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

Meat and Beans

This food group provides protein, which helps build, maintain, and repair body tissue. Foods in this group also have other important nutrients, such as B vitamins and iron.

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

An ounce of meat, poultry, or fish counts, of course, as a 1-ounce serving for this group. And in general, so do the following:

Oils

Oils are fats that are liquid at room temperature, like the vegetable oils that are commonly used in cooking, such as olive oil, corn oil, canola oil, and sunflower oil. Oils can come from many different plants and fish.

Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Most oils are high in monounsaturated or polyunsaturated fats. These fats raise (good) HDL cholesterol, which seems to help prevent heart problems, and do not raise levels of (bad) LDL cholesterol, which can lead to heart problems.

Solid fats, like butter, shortening, and margarine, contain more saturated fats and/or trans fats than oils. Saturated and trans fats can raise LDL cholesterol levels in the blood and increase a person's risk for heart disease.

Oils contain essential fatty acids and are needed for good health. However, oils are high in calories and should be limited.

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

The goal of the Pyramid is to help adults and kids make healthy choices when it comes to nutrition and physical activity, so focus on serving your family a balanced diet with a variety of foods. Include lots of fruits, vegetables, whole grains, and always choose lean meats and low-fat dairy products, while limiting fats and sugars.

Don't forget to keep portion sizes under control, and encourage kids to be active every day. By doing so, you'll accomplish the goals of MyPyramid without missing a step!

Reviewed by: Mary L. Gavin, MD
Date reviewed: June 2011





Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2012 The Nemours Foundation/KidsHealth. All rights reserved.





Bookmark and Share

Related Resources
Web SiteNational Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.
Web SiteFood Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.
Web SiteChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.
Related Articles
Figuring Out Food Labels The food label on a food package is a lot like the table of contents in a book - it tells you exactly what the food contains. Read our article for kids for more about food labels.
The Food Guide Pyramid Becomes a Plate The Food Guide Plate (formerly the Food Guide Pyramid) is designed to remind people of what they should eat, and how much, to stay healthy.
Food Guide Pyramid Becomes a Plate Goodbye, Food Guide Pyramid! Hello, MyPlate! The USDA's new divided plate is designed to make it easier to understand healthy eating.
Keeping Portions Under Control Waistlines have been expanding over the last few decades. Part of the problem is what we eat, but another is quantity. Are our plates simply piled too high?
Deciphering Food Labels Find out how to make healthy food choices for your family by reading food labels.
What Kids Say About: What They Eat This KidsPoll survey asked kids about their eating habits. Did they eat vegetables and drink their milk? Find out!
Healthy Eating Good nutrition and a balanced diet help kids grow up healthy. Here's how to improve nutrition and encourage smart eating habits.
Fiber Some of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber without sacrificing good taste!
5 Ways to Get Your 5 a Day You may know that you should eat 5 servings of fruit and vegetables a day. Here are some tips on making that happen.
A Guide to Eating for Sports You've prepared for the game in almost every way possible: but now what should you eat? Read about performance foods, nutritional supplements, and more.
School Lunches Packing school lunches are a chance to steer kids toward good nutrition. Here are ideas for some fun and easy lunchbox options.
Smart Supermarket Shopping You don't need to be a scientist to figure out how to make safe, healthy food choices. Before grabbing a shopping cart and heading for the aisles, read this article to make grocery shopping a snap.
Food Safety for Your Family Why is food safety important? And how can you be sure your kitchen and the foods you prepare in it are safe?
iGrow iGrow
Sign up for our parent enewsletter