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MyPyramid for a
Healthy Family
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Physical Activity
Recommendation for Children
and Youth
At least 60 minutes of
physical activity most
(preferably all) days of the
week.
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Moderate physical activities

Walking briskly (about 3 mph)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 mph)
Weight training (general light workout)

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Vigorous physical activities
Running/jogging (5 mph)
Bicycling (more than 10 mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 mph)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)

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My Daily Activity Plan
Stretch and/or lift
weights while
watching TV
20 minutes
Team sport in gym
class or after
school
30 minutes

Walk the dog
10 minutes
DAILY GOAL:
60 min
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Eat a Varied Diet!
VARIETY

The six color bands
represent the five
food groups, plus oils.
Foods from all groups
are needed daily.
Grains Vegetables Fruit
O
I
L
S
Milk
Meat &
Beans
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Whole Grains

Whole-wheat flour
Bulgur (cracked wheat)
Oatmeal
Whole cornmeal
Brown rice
Kasha (buckwheat groats)

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Make Half Your Grains Whole
Check ingredient lists on labels.
Look at dietary fiber on Nutrition Facts panel.
Make gradual changes build up to 100% whole
grain breads and cereals.
Substitute whole grains for refined
in recipes (start with half).
Be adventurous and try quinoa,
bulgur, kasha, and other grains.
Add whole grains to mixed dishes.
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Grains:
Recommended Intakes
Children
4 to 8 years: 5 to 6 oz equivalents
Females
9 to 13 years: 5 oz equivalents
14 to 18 years: 6 oz equivalents

Males
9 to 13 years: 6 oz equivalents
14 to 18 years: 7 oz equivalents

These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Vary Your Veggies
Help your children enjoy:
Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables
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Vary Your Veggies
Set a good example!
Buy fresh veggies in season.
Use more fresh or frozen, less
canned (except low sodium).
Have cut veggies available for snacks.
Have salad with dinner every night.
Add veggies to casseroles, pasta sauce,
quick breads, etc.
Select fast food salad rather than fries, at
least sometimes.
Choose dark salad greens over iceberg.
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Vegetables:
Recommended Intakes
Children
4 to 8 years: 1 cups
Females
9 to 13 years: 2 cups
14 to 18 years: 2 cups
Males
9 to 13 years: 2 cups
14 to 18 years: 3 cups

These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Focus on Fruits
Use fruits in salads, side dishes,main
dishes, desserts, and for snacks.
Keep fresh and dried fruit handy for
snacks.
Cut up fruit on cereal, pancakes, and
waffles.
Include canned and frozen fruits.
Buy in season.
Be adventurous and try unusual fruits.
Choose fruit more often than juice.
Limit juice to about 6 ounces a day.

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Fruits:
Recommended Intakes
Children
4 to 8 years: 1 cups
Females
9 to 18 years: 1 cups
Males
9 to 13 years: 1 cups
14 to 18 years: 2 cups

These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Get Your
Calcium Rich Foods
Focus on fat-free or low-fat milk.
Drink fat-free or low-fat milk
with meals and snacks.
Choose low-fat cheeses.
Use milk to make hot cereals.
Have low-fat yogurt as a snack.
Use lactose-free products if needed.
Select non-dairy high-calcium foods
and beverages if desired
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Milk:
Recommended Intake
Children 2 to 8 years: 2 cups milk or
equivalent
Young people 9 to 18 years: 3 cups
milk or equivalent.

These values are for young people at a healthy weight, who
are physically active less than 30 minutes a day. See
Food Intake Pattern Calorie Levels chart for more
specific values.
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Go Lean With Protein
Select leanest cuts of meat.
Trim all fat and remove skin from
poultry.
Prepare with no added fat.
Choose lean luncheon meats.
Eat beans as main dishes.
Eat fatty fish in moderation.
Include nuts in snacks, salads, and
main dishes.
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Meat and Beans:
Recommended Intakes
Children
4 to 8 years: 3 to 4 ounce equivalents
Females
9 to 18 years: 5 oz equivalents
Males
9 to 13 years: 5 oz equivalents
14 to 18 years: 6 oz equivalents

These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food
Intake Pattern Calorie Levels chart for more specific values
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Oils: Tips for Healthy
Choices
Use vegetable oils and soft margarine
rather than solid fats.
Substitute nuts for meat or cheese as
snack or in a meal sometimes.
Use Nutrition Facts to select foods low in
saturated fat, trans fat and cholesterol.
Select foods prepared with little or no
fat.
Select lean or low-fat foods most often.
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Oils: Recommended Intakes
Children
4 to 8 years: 4 teaspoons

Females
9 to 18 years: 5 teaspoons

Males
9 to 13 years: 5 teaspoons
14 to 18 years: 6 teaspoons

These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food
Intake Pattern Calorie Levels chart for more specific values.
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Select Foods for Best Nutrition
MODERATION
Each food group narrows
toward the top:
Base: foods with little or
no solid fats or added
sugars.
Top: foods with more
added sugars and/or solid
fats.
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Where do these foods fit?
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Eat Recommended Amount from
Each Food Group

PROPORTIONALITY
The food group bands have
different widths - a
general guide to the
proportion to eat from
each group.
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Make It Your Pyramid!
PERSONALIZATION
The person on the
steps, the URL,
and the slogan,
stress finding the
amount of foods
YOU need daily.
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Take It One Step At A Time

GRADUAL
IMPROVEMENT
Suggested by the
slogan. Take small
steps each day to
improve your diet and
lifestyle.
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Lets Practice Using MyPyramid
Determine calorie needs for you or one of
your children.
Review amount to eat from each food group.
Plan meals and snacks. Remember:
Include whole grains
Add fruits and veggies
Limit fats and sugars
Use healthy food preparation
methods
Plan healthful snacks
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Get Real with Portions
Children and adults eat
more when served larger
portions!
Be aware of portion
distortion.
Choose reasonable portion
sizes.
Use smaller plates.
Eat slowly and stop when
comfortably full.

140 calories
3-inch diameter
Calorie Difference: 210 calories
350 calories
6-inch diameter
BAGEL
20 Years Ago
Today
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago
Today
333 calories
Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
SODA
20 Years Ago Today
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Portion sizes: Cheese
1 ounces* of natural cheese = 6 dice
* Equivalent to 1 cup milk
(2 oz. processed cheese 8 dice also equivalent
to 1 cup milk)
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Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
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Portion sizes: and 1 cup
1 cup = 1 baseball
cup = baseball
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Portion sizes:
1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a
thumb to the first joint

1 tablespoon =
3 thumb tips
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Tips for Parents
Involve children in meal planning and food
preparation (age appropriate).
Children over two need planned meals and
healthful snacks.
Prepare nutritious, tasty, age-
appropriate foods and model
good eating habits.
Let children decide how much
they will eat, or even if they
will eat at a given meal or snack.
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More Tips for Parents
It may take many tastes for children
to enjoy a new food give it time!
Dont be a short-order cook!
Never force children to clean
their plates!
Enjoy fruit for dessert.
Turn off the TV during meals.
Have pleasant conversations at mealtime.
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Resources
mypyramid.gov official website of the new
food guidance system
www.nutrition.gov - federal portal to many
nutrition and health websites
www.nal.usda.gov/fnic - reliable nutrition
resources for consumers and professionals
edis.ifas.ufl.edu University of Florida/IFAS
downloadable Extension publications
How to Get Your Kid to Eat, But Not Too
Much, by Ellyn Satter. Excellent resource for
parents.
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Acknowledgements
Developed by Linda B. Bobroff, Ph.D., RD, Professor
and Extension Nutrition Specialist, Dept. of Family,
Youth and Community Sciences, IFAS, University of
Florida, June 2005

Portions of this slide set were adapted from:

Spending Your Calorie Salary, University of Nebraska
Lancaster County Extension.
Portion Distortion, National Heart, Lung, and Blood Institute,
NIH. Available at: http://hin.nhlbi.nih.gov/portion