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Food Pyramid

The main aims of the food pyramid:

1. To change the traditional perception that all meals have to be high in protein rich foods. Instead starchy foods and fruit and vegetables should form the main proportion of daily food intake
2. To achieve a healthy diet it does not mean that some foods are banned totally from consumption. The aim of the food pyramid is to provide guidance on the proportions of foods that should be eaten compared to others to have a healthy diet
3. It portrays a message that a wide variety of foods can be consumed while still achieving a healthy diet.
4. Overall dietary balance is important, and it is essential to eat a wide variety of foods to consume all the nutrients essential for leading a healthy life. Following the guidelines in the food pyramid will take you on a big step to achieving this.

Amounts to eat from each shelf of the pyramid

Breads cereals and potatoes

Choose at least 6 or more of the following each day:

• 1 bowl of breakfast cereal or
• 1 slice of bread or
• 3 dessertpoons of cooked pasta/rice or
• 1 medium potato - boiled or baked

Note: If physical activity is high, up to 12 servings may be necessary

Fruit and vegetables

Choose at least 5 or more of the following each day:

• ½ a glass of fruit juice or
• 3 dessertspoons of cooked vegetables or salad or
• Small bowl of homemade vegetable soup or
• 1 medium sized fresh fruit or
• 3 dessertspoons cooked fruit or tinned fruit (preferably in its own juice)

Milk, cheese and yogurt

Choose any 3 of the following each day:

• 1/3 of a pint of milk or
• 1 carton of yogurt or
• 1 oz of Cheddar cheese or Edam or Blarney

Note: Choose low fat choices frequently
Teenagers: choose at least 5 servings
Pregnant & breastfeeding women: choose at least 5 servings
Low fat milk is not suitable for young children

Meat, fish and alternatives

Choose any 2 of the following each day:

• 2oz cooked lean meat or poultry or
• 3oz cooked fish or
• 2 eggs (not more than 7 per week)
• 9 dessertspoons cooked peas/beans or
• 2oz Cheddar type cheese (preferably low fact) or
• 3oz nuts (not suitable for young children)

Note: Choose 3 servings during pregnancy
Others Sparingly

Oils and fats

Use about 1oz low fat spread/low fat butter or ½ oz margarine or butter each day. Use oils sparingly.

Sugars, confectionary, cakes, biscuits and high fat snack foods

If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks in only small amounts, and not too frequently. Choose lower fat, sugar free alternatives.

Alcohol

In moderation, preferably with meals and have some alcohol free days.