Knowing what to eat and how much to eat shouldn’t be that complicated. Unfortunately, with all of the fad diets that have developed over the years, it seems we are more confused than ever about what should go on our plates.

Recently, I was doing research on nutrition for kids. In taking a closer look at the current recommendations, I was a little bothered to see how many grain servings were being recommended, for both adults and kids, and the small, but alarming imbalance with proteins and dairy, as well.

I decided to make my own, onhealthy stop smoking more up-to-date version of the food pyramid based on the macronutrients I use in 21 Day Fix and 21 Day Fix Extreme.

Here it is, I hope this helps keep you and your family on track for eating healthy, properly portioned food that will fuel your body.

 

The pyramid is based on the 21 Day Fix Philosophy of Macros. You can learn more about the 21 Day Fix Portion Control Container System and Workouts by clicking below.


Learn More about 21 Day Fix


Questions? Post them below!
 
 
Your partner in health,
 
 
Autumn Calabrese

54 Comments

  • Lauren Bruno

    Hi Autumn!

    First of all, my life has been forever changed since I started the 21 Day Fix program 15 months ago! I look at portions, clean eating, exercise, and how all of that effects my daily life in a new perspective that I cannot imagine living without! I use the containers every day and it makes life easier and better.

    I’ve also read your kids corner page and its inspiring and eye opening. My son is 7 years old and I made the mistake of making different meals for him than ours when he was younger. A big no no and a hard habit to break! He does not like to try vegetables and is skeptical of fruit and lean proteins. Mostly just skeptical of new food. I have tried making it fun, having him make it with me, having him pick out food at the grocery store but with little progress. I’ve decided to just begin implementing one meal for dinner, no questions asked, and as far as his lunches and snacks I give him healthy options…

    What I’m wondering though is (sorry to take so long with my question!) can I use the same containers for my son and how do I know how many servings of each he should be having a day?

  • Trisha Gilbert

    Before you updated the website you broke it down more than the pyramid of what kids should eat can you do that again all I remember is 4 yellows that is most of our issue but what else

  • Amber

    Had a quick question I can’t seem to find the answer to. Where does 21 day fix stand in dates? – I have used them in the pumpkin energy balls but I was wondering what they fall under by themselves.

  • Allison

    Is the green container 1 cup and the purple container 1 1/4 cups? I thought they were the same size. Or at least mine seem to be.

  • Malaena

    I can definitely go for this, but please change “healthy fats” as this is the falsified and scientifically disproven way of saying non-animal fats, AKA it’s demonizing saturated fat and cholesterol, which are healthy and important for the human body. It would be better to say “unsaturated fats” and include the scientifically backed proof that cholesterol should not be a concern at all, and that saturated fats are beneficial to a healthy diet (they fit in with the proteins and are necessary for vegetable digestion). If you want references, I’ll give them. Nice program you have going here. I, myself, have looked at the Paleo diet (with exception to milk because dairy isn’t bad), and I agree with them that gluten grains should be used sparingly.

    Coconut oil is on the list of healthiest fats, and is saturated. Butter can be eaten moderately and to good effect because it isn’t empty, it contains many nutrients from the cream and assists in digestion. The only thing to watch for is salt content. On a low-sodium diet, the amount in butter is trivial.

    Olive oil is also something that can be eaten in higher amounts with safe to beneficial results, as seen in the Mediterranean diet for some people.

    I am working on a project in which I expose the truth to people about health and food, as well as the debunked myths of saturated fat and cholesterol. Even the dietary guidelines is proposing to drop cholesterol off the radar and tell people that it’s not something to be concerned about. Studies have never been found to positively link saturated fat to anything harmful, and actually found the exact opposite. The same cannot be said for seed and vegetable oils.

  • Val H.

    Hi Autumn, What are the macros for your nutrition plan in your program? ie: % carbs, protein, & fat you created? I follow certain macros and looking at it I would be in the 1200-1400 calorie range, but I believe that is super low each day.

  • Julie K

    Hi Autumn (and or anyone who wants to help!),

    I am currently eating more than I want to. I am in the 1500-1799 bracket (should be the next one up but I can’t eat that much) and I still feel like I’m not getting to eat all that I am supposed to be. Can I stick to the next bracket down? I don’t see much weight change and I am doing the workouts and shakes, but I’m starting to loose momentum. I have lost 22 total inches in 3 months, but my scale aka the devil is still in the same 208-213 range. My doctor has told me I need to eat at 500 calorie deficit if I want to see any change, but I don’t know how that fits within this program. I used to calculate macros and that helped but now I feel stuck. Help 🙂

  • Laura O.

    Hi Autumn 🙂
    First of all I want to thank you because you actually have changed my life! I don’t have the words to describe how much you have done for me, so THANK YOU <3

    I started Hammer and Chisel the last week and I am just LOVING it!

    However, I realized I have a small problem with the calorie bracket calculations:

    I am a female so that's +1. My weight is 106 lbs so that's +1 in the nutrition plan quiz. I am a college girl, so I remain seated most of the day studying and taking classes, and I guess that would count as an inactive desk job, so that would be -1. And I actually do not want to lose weight, the scale doesn't matter to me, but I do want to shred the little extra fat I have above my muscles to have a nice lean look, so that would be -2 in the calculations. The end result is -1! That means I would be on plan A if I want to lean out. BUT here is the problem: if I do the same calculation but this time I want to maintain, it would be +1 +1 -1 +0 = 1 and that's also plan A!

    This does not make any sense. How could it be that the lean out meal plan is the same one as the maintenance one for me?

    How can I fix this? I hope you can help me with this issue!

    Thank you very much 🙂

    Big kisses from Colombia!!

  • Stephanie Peterson

    Is 21 day fix okay for kids to do?

  • Amber

    I have very active twin boys age 9. They are currently doing swim (think 2+ miles) 1-3 times a week and football practice/games 3 times a week. They also play outside any chance they get. Do you have any recommendations for sources to figure out how much they need to super high activity levels? Some weeks vary of course usually depending on if they seem tired or need a break.

    Types of foods aren’t really an issue because they only have a few absolute no’s each. I’m just always worried they aren’t getting enough of what they need.

  • Laura O.

    Hi Autumn 🙂
    First of all I want to thank you because you actually have changed my life! I don’t have the words to describe how much you have done for me, so THANK YOU <3

    I started Hammer and Chisel the last week and I am just LOVING it!

    However, I realized I have a small problem with the calorie bracket calculations:

    I am a female so that's +1. My weight is 106 lbs so that's +1 in the nutrition plan quiz. I am a college girl, so I remain seated most of the day studying and taking classes, and I guess that would count as an inactive desk job, so that would be -1. And I actually do not want to lose weight, the scale doesn't matter to me, but I do want to shred the little extra fat I have above my muscles to have a nice lean look, so that would be -2 in the calculations. The end result is -1! That means I would be on plan A if I want to lean out. BUT here is the problem: if I do the same calculation but this time I want to maintain, it would be +1 +1 -1 +0 = 1 and that's also plan A!

    This does not make any sense. How could it be that the lean out meal plan is the same one as the maintenance one for me?

    How can I fix this? I hope someone can help me with this issue!

    Thank you very much 🙂

    Big kisses from Colombia!!

  • Bernadette

    Hi Autumn,

    Thank you so much for sharing this food pyramid! I love the 21 Day Fix and eat based it, with some wiggle room on Saturdays and holidays. Ha.

    I’m also a health and beauty blogger and wanted to ask if I could share this image on my website? I would of course, ping back tho your blog 🙂

    Thanks so much and please keep doing what you are doing. It has helped so much!!

    • Autumn

      You’re welcome Bernadette- of course, share away!

  • Amber

    I recently purchased 21 day extreme and was wondering why you decided to cut out dairy products for yourself?

    • Autumn

      Hey Amber, I haven’t cut dairy out completely… but I do limit. Dairy tends to make me bloat a bit, so I substitute when I can!

  • Keara

    So on the 21 day fix plan we’re only allowed 1 blue container aka healthy fat, but in the pyramid it says 2 servings?? Am I looking at something wrong here?? Cuz I would really like more than 1 blue a day hahaha

  • MARLA

    Hi Autumn,

    First, I want to thank you for such a great program! I’m really able to stick to it and I’ve lost 25 lbs. so far! I just recently received my Fixate cookbook and am wondering about the Shakeology smoothies. It only shows a purple and a red container, but I see almond milk in them. Isn’t almond milk a yellow container? If so, why isn’t it counted?

    Thanks again!

  • Lisa

    My 13 year old daughter struggles with food. She wants to be skinny so she has binged and purged before. She also chooses not to eat a lot or wants to be a “vegetarian”. I took her to a registered dietician and she was given a meal plan of 2200 calories with 10 servings of startches. My husband and I have watched her eating on this plan for the past couple of days and it seems excessive. My daughter is 13 5″5 and 125lbs so she doesn’t need to gain or lose weight just maintain it. I’m looking at Autums food pyramid and I see the startches are low but the rest of her serving are similar. I am just confused about what to do.

  • Ann

    I just want to say that I love the program!! I do have one question how do I log chia pudding with almond milk?

  • Mandy

    Hi, Autumn! I love this program! I’ve lost 20 lbs. and 11 inches since June 15. I just started round 3 yesterday. I am ready to get my whole family eating balanced and learning how to choose their own containers. My boys are 4, 7, and 9. How do I calculate their caloric needs for the day?

  • Jennifer

    Hi Autumn,

    Quick question about FIXATE … why is it that the chunky monkey ice cream is purple, but the strawberry banana is yellow?? The only yellow I see in either one, is the 1-2 tsp of almond milk … I’m perplexed :-/

    Thanks! 🙂

  • miriam

    My husband and i love your program. I’ve never in my life found something easier to follow that demystifies the proper way to eat and is adaptable to a family routine. I feel healthier, I have more energy, and I am losing the baby weight! I’ve already lost 4 lbs two weeks in, which is also a healthy weight loss. I have 3 kids so finding time to eat right and exercise is not easy. Not only do I feel better to run after my kids and play with them, but they are copying me and eating healthier too! You are an inspiration to keep at it and make a lifestyle change, rather than a fad diet or an unattainable goal. Thank you for developing this system.

    • Autumn

      Thanks for sharing Miriam- Hearing that I’m part of creating health habits for the whole family truly makes my day!

  • Amy

    I lost 150 pounds after having gastric bypass 8 years ago and a year later was diagnosed with breast cancer…which I believe was a direct result of a clearer mammogram after losing the initial 100 pounds. I lost the other 50 pounds over the next year. I joined a bootcamp class a year ago and love it. Just began the 21 day fix. Loving Shakeology. Really, really loving the workouts. My question is about portion control and my small stomach. I really can’t eat meals in full at once. Do I stagger my calories? Snack all day? Sounds ridiculous, right? Also, I’m having leg cramps at night. Any advice is appreciated. Thanks.

  • Beth

    I’m starting the 21 day fix and have a 13 year old son who I want to make healthy choices for too, are his calorie needs calculated using the same guidelines I would use outlined in the 21 day fix program, or would they be different due to his age? I want to make good healthy choices for both of us, not deprive him of calories he needs to continue growing and developing!

  • Rhesa Curry

    Thanks so much Ms Autumn!!

  • Julie

    I was wondering what coconut oil you use that you drink as per one of the pamphlets in your 21DF? Also, I need to start on the meal portion of the plan and almost intimidated to. I need a beginning meal plan for a day for someone eating 1200 calories.

    Thank you.
    Julie

  • Kelli

    21 Day Fix is amazing! After trying several diets over the years, 21 Day Fix is something I love and can stick with! I love how motivational you are! Every time you say to think of why you started, I think of how I am trying to be as healthy as can be and lose weight to get pregnant! 🙂 I am down 21 pounds and started Round 4 yesterday! Can’t wait for the cookbook! Thank you for all you do, Autumn!

  • Nicole

    Hey Autumn .. I just recently purchased 21DF and Shakeology .. I was wondering when do you drink the shake?? As a snack or as a post workout?? I will be continuing with my running @5am and then come home and do the dvd workouts … So not sure when I should drink Shakeology 🙂

    • Autumn

      Most of the time I take it after my workout, but I don’t use it as recovery shake so it’s more of a snack. If you’re using it post workout, be sure to add some additional fruits/veggies to increase your calories – especially if you’re running and then doing workouts on DVD.

  • Amy Crowningshield

    I have over a 100 lbs to Lose, I’ve tried several different programs with no luck, i always give up but there is something about program, and Autumn I can’t thank you enough for your encouraging words,your push to keep me going, moving, focusing. ..it has been difficult to exercise because I’ve let myself get so out of shape, I can hardly balance because. I’m so big…ugh!!! But I have NOT and WILL NOT give up! Thank you so much for making a difference in my life!

    • Autumn

      You go girl! Be sure to take progress photos – it helps so much. Plus, I would love to see them!

  • help

    I just bought the 21 day extreme I am pretty comfortable with working our but I need to loose 40lb Like yesterday haha I heard the regular 21 is better for fat loss then extreme did I make a mistake getting extreme

    • Autumn

      No you definitely did not make a mistake. You will lose weight if you follow the program correctly, but you have to go at your own pace. If EXTREME is too hard, you can try the 21 Day Fix and then move to EXTREME when you are ready. Thanks for the question. – Autumn

  • Usri Sen

    Hi Autumn,

    I am from India and we cook very differently, as in, more of oil is used, however, I do intake lot of salads along with doing the 21 day fix. Thanks for the program and I think it is fab, I have just started and I feel stronger.

    I would like to have a set of containers and was not able to find any, could you please suggest where I can get that from?

    Thanks,

    Usri

  • Rhesa Curry

    Hi! I Iove 21DF! I am doing it Paleo this round. Just restarted yesterday. I am in the highest bracket, therefore I get 4 purple 4 tellow each day, I going to try to stick to lower sugar fruits ( mostly berries) and for yellows only have sweet potato and yams. Should I stick with the servings/ day you allot. Just wondering because everyone in the Paleo world has options about “sugar” Thank you in advance. Love your program so grateful for it!

    • Autumn

      Yes you should. Paleo or not, the serving sizes are designed for your calorie bracket. You got this!

  • Kayla

    For the Swiss oatmeal it says it’s two yellows. Was that originally for the oats and un sweetened milk untill you decided that the milk was free or is the oats two yellow??

  • Rebecca

    Hi Autumn!
    Thanks for this great resource!!!

    Quick question….

    Do the measurements you provided correspond to each container? Meaning is one green container 1.25 cups and so on for the other containers???

    Thanks!

  • Claudia

    Love this! I’ll reference this while I shop. Lovely!

  • Kristin

    How are you measuring orange as 1/4cup when it is smaller than the blue?!?! I measure it to be 2TBSP or 1/8 cup… Is this diagram incorrect?? Also, I have measured my green and purple containers many times and get 1 1/4 cup, not 1 cup… Just trying to clarify!! Thanks

    • Sarah

      I am wondering the same thing!

    • Chan

      It is 1 1/4 cup
      read the diagram

  • Theresa blair

    I have really been trying to do this but am failing. I’m not quite sure how to make this work for me. I like the food but am find it hard to find a food chart that I can use. I should be eating 2100 to 2300. Is there someplace I should be looking on pintrest? I hope u can help.

    • Autumn

      What are you failing at specifically?

    • Michele Lewis

      Theresa- do you have the actual program? I tried to do it with out the actual program and did not do well. When I actually purchased it, I was successful. I have lost 25 lbs in 3 months!

      • Autumn

        Rock on!

  • Gleddy

    What isn’t there to love about 21DF programs!??.
    Thank you Autumn for creating this new healthy food revolution!

    • Autumn

      Happy to help! Thank you Gleddy!

  • Lori-An

    Does the 21 day fix include actual grocery lists and meal plans? Also, how much do you charge to do the 21 day challenge with you

    • Autumn

      I’m currently in the middle of a challenge group – you can find that group here: https://www.facebook.com/groups/899437096779772/

      But, there will be more coming. Be sure to subscribe to my updates and “Like” my fan page at http://facebook.com/autumncalabresefitness. That’s where I keep the most up to date info on challenge groups. Oh, and they are free of course as long as you have the program. Thanks!

    • Michele Lewis

      If you need a coach- let me know. I can help you with meal planning and recipes. I am in a few different challenge groups and have had amazing success with this program.

      • Julie Blesi

        I need help with coaching to just get started with suggestions on meals and prep. I’ve been doing the DVD’s and absolutely love them. Now, I have to conquer the eating part. I’m trying to take one step at a time. I’m needing ideas just to help me get started. Feel a little overwhelmed but I’m sure it’s not as hard as I’m making the meal side of it.

        Thank you!
        Julie

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