You probably are pretty familiar with the old food pyramid -- grains at the bottom, fats at the top and everything else in between. However, just when you got used to it, they change it! So now what?

• Fitness
• Color Coding
• What Does it Mean?
• Know the Groups, Colors
• Sample Menu: Girls Ages 9 to 13
• Sample Menu: Boys Ages 9 to 13

Fitness

To begin with, there is now a person climbing the stairs along the pyramid. This person was added to portray the importance of exercise.
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Color Coding

The colors have also changed. Grains are orange, vegetables are green, fruits are red, fats and oils are yellow, dairy products and milk are blue, and meats, beans, nuts and fish are purple.
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What Does it Mean?

There is lots of information on nutrition, but what does it all mean?

Basically, you need to eat a variety of healthy foods. However, you should consume fats, nuts, beans and meats in moderation. The pyramid columns get thinner at the top to show that you should not eat too much, and you should not eat unhealthy versions of the foods in each category. For example, whole grain cereal would be at the bottom because it is nutritious. However, white bread, which has few nutrients, would be at the top along with doughnuts and pizza.

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Know the Groups, Colors

Grains (Orange)

Girls ages 9 to 13 need 5 ounces of grains, while boys need 6 ounces. How do you measure an ounce? One piece of bread is an ounce, so is half a cup of pasta or 1 cup of cereal. You should try to eat lots of whole grains including brown rice, whole wheat bread and oatmeal.

Vegetables (Green)

Boys ages 9 to 13 need 2 1/2 cups of vegetables per day, and girls need 2 cups. Try to eat a variety of colors of vegetables. Remember, dark green ones are particularly healthy.

Fruits (Red)

Girls and boys ages 9 to 13 need 1 1/2 cups of fruit per day. That may seem like a lot, but this can include fruit smoothies and dried fruit, as well as fresh fruit.

Milk and Dairy (Blue)

Girls and boys ages 9 to 13 need 3 cups of milk or dairy. Dairy products contain calcium and protein. Calcium is essential to building strong bones and teeth. Protein is necessary for muscles. Dairy products include cheese, yogurt, cottage cheese, orange juice with calcium and milk. For a treat, enjoy ice cream in moderation. Low-fat versions are best.

Meat, Beans, Nuts and Fish (Purple)

Boys and girls ages 9 to 13 need 5 ounces of foods from the purple category each day. How do you measure an ounce? A serving of meat the size of a deck of cards, one egg, a tablespoon of peanut butter and 1/2 cup of beans are all about an ounce each. These foods contain protein and iron.

Fats and Oils (Yellow)

Try not to eat too many fats and oils, which are not very good for you.

Note: Don’t worry about eating exactly what’s on the pyramid every single day. Get a healthy amount of exercise and try to eat something from all of the categories in the approximate amounts. Don’t go overboard; just eat a variety of foods. Your parents can help you too. Talk to your family about healthy eating. You can make a difference in your family's health.

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Sample Menu: Girls Ages 9 to 13

Try to consume the following each day:

• 5 ounces grains
  
• 2 cups vegetables
  
• 1 1/2 cups fruit
  
• 3 cups milk dairy products
  
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast
1 cup milk
1 cup cereal

Snack
1 apple
1 handful nuts or trail mix

Lunch
2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amount of mustard and/or low-fat mayonnaise
1/2 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack
1/2 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner
1 cup pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces chicken

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Sample Menu: Boys Ages 9 to 13

Try to consume the following each day:

• 6 ounces grains
  
• 2 1/2 cups vegetables
  
• 1 1/2 cups fruit
  
• 3 cups milk or dairy products
  
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast
1 cup milk
1 cup cereal

Snack
1 apple
1 handful nuts

Lunch
2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amounts of mustard or low-fat mayonnaise
1 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack
1 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner
1 1/2 cups pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces of chicken
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