Eating a balanced diet is important to your overall health, but sometimes it can be difficult to know where to start. In April 2005, the United States Department of Agriculture (USDA) unveiled its new MyPyramid for Kids encouraging kids to make healthy food choices and be physically active each day. Below is some information to help you educate your kids on making healthy food decisions. The amounts of food in each group vary because kids of different ages need different amounts of food. Listed below are the new dietary recommendations for kids:

• Grains
  Eat 4-6 one ounce equivalents of grains every day. Make sure half of your family’s grain choices are whole grains! Typical breakfast foods such as cereal and whole grain toast are one way to get the day started with grains. Throughout the day, opt for whole grain snacks, like plain popcorn, to give your family the whole grains they need.
• Vegetables
  Eat 1.5 to 3 cups of vegetables each day. Try to fill your family’s plates with a variety of brightly colored and delicious vegetables, such as orange carrots and yams, yellow corn and squash, green broccoli and spinach, red peppers and brown potatoes.
• Fruits Aim for 1 to 2 cups of fresh fruit each day. Instead of letting your kids reach for a candy bar or cookie, have them grab a crisp and delicious apple or a handful of juicy grapes instead. 100% fruit juice also counts as fruit. Make sure that at least 1/2 of your family’s total fruit intake for the day is from whole fruit.
• Milk
  You need 3 cups of milk products every day (Kids 2 to 8 years of age need 2 cups). Milk and other dairy products, such as cheese and yogurt, are a good source of calcium, which is important to help keep your family’s bones and teeth strong. Dairy products can have a lot of fat, so be sure to check the carton or container to make sure it is either reduced fat or fat free.
• Meats and Beans
  Eat 3-6 one ounce equivalents of lean meats, nuts, or beans each day to get plenty of protein. Some meats, such as hamburger and bacon, are high in fat, so choose lean meats for your family like chicken, turkey and fish instead. Consider baking, broiling or grilling your meats instead of frying them. You can also serve your family protein in the form of nuts, peas, and beans.
• Oils
  While oils are not an actual food group, you do need some for good health. Fish, nuts and liquid oils such as corn, soybean and canola oil are all good choices for a healthy family diet. Limit the amount of solid fats, such as butter, stick margarine, lard and any foods made with them.

For more information about MyPyramid, be sure to visit MyPyramid.gov.