Looking for practical ways to start?

In addition to new meal ideas, try incorporating these easy MyPyramid ideas
into your eating plan. Check out the Kid-Healthy tips, and watch for a special
kid-friendly guide to MyPyramid.

Grains

• Try whole-wheat pasta for spaghetti recipes
• Snack on ready-to-eat, whole-grain cereals
• Eat popcorn (a whole grain) with little or no added salt and butter

Kid-Healthy tip: Try whole-wheat pasta in macaroni and cheese; use a large cookie cutter to make a fun, crust-free sandwich from whole grain bread.

Vegetables

• Include a green salad with the family meal every evening
• Shred carrots or zucchini into meatloaf, casseroles and muffins
• Include chopped vegetables in pasta sauce or lasagna

Kid-Healthy tip: Kids love to dip! Make a fun snack out of pre-cut carrots, celery and peppers dipped in low-fat ranch dressing.

Fruits

• Buy pre-cut fruits like pineapples and melons
• Snack on dried fruits (remember 1/4 cup dried fruit = 1/2 cup fresh fruit)
• Add fruit to meat dishes; try chicken with apricots or fish with mango chutney

Kid-Healthy tip: Make school lunch fruits easy to eat: remove grapes from their stems; buy pre-wrapped, pre-cut apple slices; cut oranges into wedges.

Oils

• Top whole-grain, no trans fat crackers with almond butter
• Use varied flavors like walnut and peanut oils for sautéed dishes
• Choose omega-3 rich fish like salmon, trout and herring for a tasty family meal

Kid-Healthy tip: Instead of butter, toss popcorn with shredded low-fat cheese for a tasty snack. Use olive oil cooking spray to keep scrambled eggs from sticking.

Milk

• Ask for skim milk in your cappuccino or latte
• Use fat-free, low-fat or evaporated fat-free milk in condensed cream soups
• Top casseroles with shredded low-fat cheese

Kid-Healthy tip: Help kids invent their own smoothie recipes with low-fat yogurt, vanilla and frozen fruits like berries and peaches (grown-ups run the blender).

Meat & Beans

• Instead of breading or high-fat sauces, top lean meats with vegetable salsa
• Serve chili chock full of kidney or pinto beans for a hearty main meal
• Add slivered almonds to steamed vegetables, or toasted peanuts to stir fry

Kid-Healthy tip: Try low-fat ground turkey instead of ground beef in kid-friendly favorites like tacos and Sloppy Joe’s.