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Many parents are asking what the new food pyramid means for their children.
The good news? Healthy eating for kids hasn’t changed as much as it may sound.
What happened to My Plate?
The government publishes dietary guidelines every five years. The food pyramid recently released summarizes the dietary guidelines for Americans 2025-2030. Nutrition experts focus less on strict food rules and more on building a balanced diet.
Instead of worrying about exact servings, families are encouraged to think about balance and variety at meals and snacks.
What does the new nutrition guidance say?
Continue to prioritize fruits and veggies. Fresh, frozen, or canned fruits and vegetables all count. Try to include different colors to give kids a variety of vitamins and nutrients—and a rainbow!
Select whole grains often. Whole-grain foods like whole-wheat bread, brown rice, and oatmeal help kids feel full and give them energy that lasts longer.
Include a protein at every meal. Choose a variety of protein sources such as meats, eggs, beans, nuts, seeds, and fish which all help support growth and development.
Include dairy or dairy alternatives. Milk, yogurt, and cheese help build strong bones. Fortified plant-based options can also be part of a healthy diet for those with dietary restrictions.
Limit added sugar or highly processed foods. Food is about more than nutrition—it’s also about enjoyment and connection. On most days, meals that include a variety of nourishing foods help support children’s growing.
A balanced diet includes a variety of fruits and vegetables, whole grains, protein, and dairy or dairy alternatives.
Antoinette Maraglino, MS, RD, Clinical Nutrition,
Connecticut Children's
What this means for families
The updated dietary guidance is not about being perfect. It’s about:
Making small, healthy choices most days
Offering kids a variety of foods
Reducing stress around meals
You don’t need to make fancy meals or cut out favorite foods. Simple, balanced meals are enough.
A simple way to think about meals
When planning meals, ask yourself:
Is there a fruit or vegetable?
Is there a protein?
Is at least one food a whole grain?
If you can say yes to most of these, you’re on the right track.
Want more articles like this from pediatric experts you trust?
Yes. Nutrition guidance has been updated to focus on whole foods and prioritizing nutrient rich choices.
Definitely not. Healthy eating hasn’t changed much. The goal is balance, not perfection.
A balanced diet includes a variety of fruits and vegetables, whole grains, protein, and dairy or dairy alternatives. A registered dietitian can help with finding choices that work for your family’s individual needs.
Yes. Fresh, frozen, and canned fruits and vegetables all count. Choose options with little or no added sugar or salt when possible.
No. Carbohydrates and fats are important for growing bodies. Whole grains and healthy fats help give kids energy.
All foods have a place! On most days, offer a variety of whole foods to support children's growing bodies.
Picky eating is common. Keep offering different foods without pressure. It can take many tries for kids to accept new foods.
If you have concerns about your child’s growth, eating habits, or health needs, your pediatrician or a registered dietitian can help.
Our commitment to nutrition at Connecticut Children’s
At Connecticut Children’s, our Clinical Nutrition team is committed to using the best available scientific evidence to guide families and provide individualized nutrition care. Our registered dietitian nutritionists play a critical role in translating nutrition guidance into safe, effective, and developmentally appropriate recommendations that support the health and well-being of children and families in our community.
Final thoughts about the updated food pyramid
It’s all about balance, flexibility, and supporting healthy growth. Small changes over time can make a big difference for your child’s health. A registered dietitian’s role is to evaluate the individual needs of your child and help you make the healthy choices.
If you have questions about nutrition or your child’s diet, your care team is here to help.
