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Updated 18 March 2013

Food pyramid

The food pyramid is a useful tool that can be used as a guideline in terms of healthy, balanced eating. Here's how it works.

The food pyramid is a useful tool that can be used as a guideline in terms of healthy, balanced eating.

Here's how it works.



Food pyramid


How often to eat it


What and how many portions/servings


Examples of food


Chocolates, sweets, cakes, biscuits, pastries, pies
Sparingly

Mono- and poly-unsaturated fats: 1-3 teaspoons daily


Weekly


Vegetarians can replace meat, fish, poultry, eggs with similar portions of nuts and legumes





Omelette, scrambled or fried in non-stick vegetable oil spray (preferably olive oil spray)


Daily




Any of a variety: almond, pecan, brazil, cashew, walnut








2-5 servings every day

Variety of fruit every day to obtain various plant nutrients and benefits


½ cup cooked veggies: broccoli, mushrooms, cauliflower, cabbage, beetroot, green beans, sweet corn = 1 serving ¾ cup chopped/grated carrots, cucumber = 1 serving


Water: 6-8 glasses every day

 
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