The Food Pyramid Overview

Study Notes

The Food Pyramid

The food pyramid is a visual guide to eating a healthy and balanced diet.
The larger the shelf, the more you should eat from that group.
The smaller the shelf, the less you should eat from that group.

Vegetables, Salad and Fruit

This section of the pyramid is the largest.
It provides many important vitamins and minerals.
Eating a variety of fruits and vegetables is important to get all the different vitamins and minerals.
Aim for 5-7 servings per day.
A portion size is about the size of a cup.

Whole Meal Cereals, Breads, Potatoes, Pasta and Rice

These provide energy for the body.
Whole grain choices are best as they contain fiber to help with digestion.
The number of servings per day varies depending on age and activity levels.
Most people need 3-5 servings per day.
A portion size for carbohydrates is about the size of a clenched fist.

Milk, Yogurt and Cheese

These foods provide calcium for strong bones and teeth.
They also provide protein for growth and repair.
Young children and adults need 3 servings per day.
Children aged 9-18 need 5 servings per day.
A serving is a glass of milk, a carton of yogurt or 2 pieces of cheese.

Meat, Poultry, Fish, Eggs, Beans and Nuts

This section provides protein for growth and repair.
It is also the main source of iron for healthy blood.
Choose 2 servings per day.
Use low-fat cooking methods such as grilling, baking, steaming or boiling.
A portion size from this shelf is half the size of your palm.

Fats, Spreads and Oils

This is the next shelf on the pyramid.
Aim to use as little as possible.
Measure out oils and fats with a spoon instead of pouring into a pan.
Grill, bake, steam, boil or stir-fry to avoid using too much fat.

Foods and Drinks High in Fat, Sugar and Salt

This is the very top of the pyramid.
This group should not be eaten every day.
These foods have little nutritional value and can contribute to obesity.
Examples include sweets, crisps, biscuits, chocolate cakes and sweetened drinks.
Limit these foods to once or twice a week.

Incorporating Healthy Choices

Aim to choose more foods from the bottom of the pyramid and less from the top.
Try to include 5-7 servings of fruits and vegetables each day.
Include fruit in breakfast, lunch and snacks.
Add extra vegetables to lunch and dinner.
Have a vegetable soup for lunch.
Carrot sticks and hummus make a healthy snack.
Eat an apple or orange on the go.
Add extra vegetables to your evening meals.
Try stir-fries, vegetable and bean stew, cauliflower and broccoli bake, or vegetable pasta.

Description

Explore the essential components of the food pyramid, a crucial tool for maintaining a healthy diet. Learn about the various food groups and recommended servings for fruits, vegetables, grains, and dairy. This quiz will help reinforce your understanding of balanced nutrition.