To grow and develop properly, kids need the right fuel. That means eating a variety of foods from the MyPyramid food groups in the right amounts.

MyPyramid for Kids is a special version of MyPyramid for children ages 6 to 11. Tour the food groups below, find out recommended daily amounts for a child who eats 1,800 calories a day, and get kid-friendly tips to help them get the fuel they need to grow up healthy.

The recommended daily amounts are generalized, and individual needs may vary. Please seek the advice of your health care provider or registered dietitian for more information.

 

The Grains Group: 6 Ounces

Make half your grains whole. Kids should eat 6 ounces of foods from the Grains group every day, with at least half being whole grains such as whole-grain cereals, whole-wheat bread, brown rice and popcorn.

Foods from the Grains Group provide carbohydrates, vitamins and minerals needed for good health and some Grain Group foods also provide fiber.

• Serve whole-grain cereals such as Frosted Mini-Wheats® and high-fiber cereals such as Kellogg's Raisin Bran® for breakfast.
• Try whole-wheat bread, hamburger buns and pita bread.
• Use whole-wheat pasta when making spaghetti or macaroni and cheese.

 

The Vegetables Group: 2½ Cups

Vary your veggies. Kids should eat a variety of colorful veggies each day to get an array of nutrients such as vitamin A, vitamin C, folate, potassium and fiber. Fresh, frozen, canned and dried veggies and 100% vegetable juice are all good choices.

• Pack sweet cherry tomatoes in lunches.
• Serve baby carrots, red pepper strips and cucumber circles for a crunchy snack.
• Sneak extra veggies into soups, stews, casseroles and spaghetti sauce

 

The Fruits Group: 1½ Cups

Focus on fruits. Fruits provide important nutrients such as vitamin C, folate, potassium and fiber. Fresh, frozen, canned and dried fruit and 100% fruit juice are all fine options. Give kids a colorful variety of fruits.

• Serve a breakfast of your favorite Kellogg's ready-to-eat cereal and milk topped with sliced banana, or with a small glass of orange juice.
• Pack easy-to-eat fruits such as apples and plums in lunches and tuck a mini-box of raisins or a small bag of dried apricots into backpacks for an after-school snack.
• Top pudding or frozen yogurt with blueberries, sliced strawberries or diced peaches for a quick dessert.

 

The Milk Group: 3 Cups (2 Cups for Kids Ages 2 – 8)

Get your calcium-rich foods. Milk Group foods give kids calcium, potassium, vitamin D, protein and other important nutrients. They also promote healthy bones and teeth.

• Add a slice of low-fat or reduced-fat cheese to sandwiches.
• Keep yogurt cups and cheese sticks on hand for snacks.
• Serve low-fat or fat-free milk at meals.

 

The Meat & Beans Group: 5 Ounces

Go lean with protein. Foods from the Meat & Beans group provide protein, B vitamins (niacin, thiamin, riboflavin and B6), vitamin E, iron, zinc and magnesium.

• Give peanut butter and crackers for a snack.
• Serve a Morningstar Farms® Mushroom Lover's Burger dressed up with lots of lettuce and tomato.
• Make baked chicken or fish for dinner.

MyPyramid for Kids also shows you how to include the right amount of healthy oils in your child's eating plan, allow for small amounts of treats and encourage daily physical activity.

Reference:
* mypyramid.gov