The Healthy Diet Pyramid

Using the Healthy Diet Pyramid The Healthy Diet Pyramid is a guide, to help you plan and eat a well balanced diet each day. In general, you should select more food from the base of the pyramid (the carbohydrates), and less from the top of the pyramid (fats, oils, sugar, salt).

Rice and alternatives - Placed at the base of the Pyramid are rice, noodles, bread, pasta, cereals, porridge, lontong, chapati, naan, idli, thosai & biscuits. These foods are excellent sources of complex carbohydrates, vitamins & minerals & dietary fibre. You should consume at least five servings daily, preferably including one serving of wholegrain products.

Fruit - This group consists of fresh, dried, frozen, canned fruit and fruit juices. They are rich sources of vitamin A, C, potassium, fibre (excluding fruit juices) and flavonoids. Take two servings a day, especially the deeply or brightly (yellow, orange) coloured ones.

Vegetables - This group consists of leafy, non-leafy, cruciferous and root vegetables. They are rich sources of vitamins A, C, folic acid, minerals such as calcium, iron, potassium, fibre and phytochemicals. Take two servings a day and include one serving daily of dark green or yellow-orange vegetables.

Meat and alternatives - This group includes meat, poultry, fish, seafood, milk, milk products, nuts and seeds. These foods are excellent sources of protein, calcium, B-vitamins, iron and zinc. Take at least two servings a day.