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The Food Pyramid
The food pyramid is designed to make healthy eating easier.
Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.
Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid.
This gives you a choice of different foods from which to choose a healthy diet.
Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range.
So healthy eating involves:
- Plenty of bread, rice, potatoes, pasta and cereals – going for the wholegrain varieties whenever you can
- Plenty of fruit and vegetables
- Some milk, cheese and yoghurt
- Some meat, poultry, eggs, beans and nuts
- A very small amount of fats and oils
- And a very small amount or no food and drinks high in fat, sugar and salt
Breads, cereals, potatoes, pasta and rice
Foods on this shelf are the best energy providers for your body, so the more active you are the more you need.
How many servings should I have a day?
Choose any six or more servings each day for all ages, and up to 12 servings if you are active
Fruit and vegetables
Fruit and vegetables provide fibre. They also provide many important vitamins and minerals and are low in calories.
How many servings should I have a day?
Choose any five or more servings each day - more is better
Milk, yoghurt and cheese
Milk, yoghurt and cheese provide calcium needed for healthy bones and teeth. Calcium is important during the teenage growth spurt and also for older adults.
How many servings should I have every day?
Choose any three servings each day. Children aged 9-18 years need five servings a day. Women who are pregnant or breastfeeding need three servings a day.
Meat, poultry, fish, eggs, beans and nuts
Much of the protein in your diet comes from foods on this shelf.
How many servings should I have every day?
Choose any two servings each day.
Reduced fat spreads and oils
Spreads and oils provide essential fats but these are only needed in very small amounts.
How many servings should I have every day?
Choose any two servings each day.
Foods and drinks high in fat, sugar and salt
These foods should be avoided as they are high in fat, including saturated fat, sugar and salt. They may promote obesity, which can lead to heart disease, type 2 diabetes and some cancers.