The MyPyramid food guide and nutrition

The MyPyramid food guide was developed by the U.S. Department of Agriculture (USDA) as a dietary guideline for children, adolescents and adults. This interactive tool is composed of six different-colored steps, each representing a specific food group. The steps are used to emphasize the importance of exercise, which goes hand in hand with nutrition for good overall health. The suggested amounts of each food group are merely guidelines. On some days, a child may have more or less of a recommended food group. What is important is that the long-term (e.g., weekly) intake averages out.

Suggested Daily Intake By Age & Gender

Age	Grains	Vegetables	Fruit	Dairy	Protein
Children 2 to 3 years	3 ounces (oz.)	1 cup	1 cup	2 cups	2 ounces (oz.)
Children 4 to 8 years	4 to 5 oz.	1 ½ cups	1 ½ cups	2 cups	3 to 4 oz.
Girls 9 to 13 years	5 oz.	2 cups	1 ½ cups	3 cups	5 oz.
Boys 9 to 13 years	6 oz.	2 ½ cups	1 ½ cups	3 cups	5 oz.
Girls 14 to 18 years	6 oz.	2 ½ cups	1 ½ cups	3 cups	5 oz.
Boys 14 to 18 years	7 oz.	3 cups	2 cups	3 cups	6 oz.

The six food groups represented in the pyramid include:

• Grains. These include breads, cereals, rice, pasta and similar foods. Whole grains are high in complex carbohydrates and other important nutrients. No more than half of the grains consumed each day should come from refined grains (e.g., white bread, white rice). Refined grains have been processed and many nutrients, including the fiber, have been removed. Whole grains (e.g., oatmeal, brown rice, rye bread) are much more nutritious. MyPyramid measures grains by ounce. One slice of bread or half a cup of cooked rice, pasta or oatmeal equals 1 ounce.
  
  
• Vegetables. A variety of vegetables in the diet provide numerous vitamins and minerals. Vegetables are also an excellent source of fiber. They should be scrubbed before cooking or eating to remove dirt, pesticides or other contaminants. Vegetables are best eaten raw, steamed or microwaved.
  
  
• Fruits. These are a superb source of vitamins, especially vitamin A and vitamin C, as well as potassium, carbohydrates and fiber. Fruits are best eaten raw. They should be scrubbed before cooking or eating to remove dirt, pesticides or other contaminants. For fruit juice to replace whole fruits, it must be 100 percent fruit juice. No more than half of the daily amount of fruit consumed should come in the form of fruit juice. Fruit juice does not provide the fiber found in whole fruits.
  
  
• Dairy. Includes milk and milk products (e.g., yogurt, cheese). These foods provide plenty of calcium, protein and vitamins, particularly vitamins A and D.
  
  
• Meats, fish, beans and nuts. These are the primary sources of protein. They also provide iron and vitamins. MyPyramid measures protein sources by the ounce. One egg, 1 tablespoon of peanut butter, ½ ounce of nuts or seeds, or 1.4 cups of cooked dry beans equals about 1 ounce.
  
  
• Fats and oils. These essential nutrients must be consumed in moderation. However, they are very important for infants and young children, and should not be restricted until the age of 2 years. Although sugar is neither a fat nor an oil, it is often included with these two because dietary intake of refined sugar also needs to be limited