Making healthy food choices

The MyPlate icon is a guideline to help you and your child eat a healthy diet. MyPlate can help you and your child eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the following food plates to guide parents in selecting foods for children 2 years and older.

The MyPlate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:

• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole-wheat bread, brown rice, and oatmeal. Aim for mostly whole-grains.

• Vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.

• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. The American Academy of Pediatrics recommends infants should not have any juice before 12 months of age without a doctor’s approval. They also recommend children ages 1 to 3 have no more than 4 ounces of juice per day. For children ages 4 to 6, limit juice to 4 to 6 ounces of juice per day. For children ages 7 to 18, limit juice to 8 ounces (1 cup) of juice per day. 

• Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.

• Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, like nut oils, have vital nutrients and can be included in the diet. Others, like animal fats, are solid and should be avoided.

Exercise and daily physical activity should also be included with a healthy dietary plan.

Nutrition and activity tips

Here are some tips to follow:

• Try to control when and where food is eaten by your child. Provide regular daily meal times with social interaction. Demonstrate healthy eating behaviors.

• Involve your child in preparing foods and teach your child to make healthy choices by letting them choose foods based on the nutritional value.

• Select foods with these nutrients when possible: vitamin E, calcium, magnesium, potassium, and fiber. 

• Keep in mind: Most Americans need to cut the number of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating nonprocessed foods helps limit calorie intake and increase nutrients.

• Try to serve recommended serving sizes for each child.

• Make an effort to limit a child’s screen use to less than 2 hours daily. Instead encourage activities that call for more movement.

• Promote physical activity. Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and healthy weight during growth.

• Encourage your child to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed to prevent dehydration.

To find more information about the Dietary Guidelines for Americans 2015–2020 and to determine the appropriate dietary recommendations for your child’s age, sex, and physical activity level, visit MyPlate.gov and 2015–2020 Dietary Guidelines. Note that the MyPlate plan is designed for people over the age of 2 who do not have chronic health conditions.

Always talk with your child’s healthcare provider regarding healthy diet and exercise requirements.