Healthy Food for Life

Food Pyramid to Foods and drinks high in fat, sugar and salt
not every day – maximum once or twice a week

Daily Meal Plan

Fats, spreads
and oils In very small amounts

Tom is 67 years and has recently

Meat, poultry, fish,
retired. He has started his retirement eggs, beans and nuts 2
plan of walking for at least 30
minutes 5 days a week and he Milk, yogurt and cheese 3
needs to lose the weight he’s
put on over the last 10 years. Wholemeal cereals and breads, 3‑5
potatoes, pasta and rice
He needs 4 servings from
the Wholemeal Cereals Vegetables, salad and fruit 5‑7
and Breads, Potatoes,
Pasta and Rice shelf. Food
FoodPyramid
PyramidShelves
Shelves Number of servings per day

Breakfast Lunch Dinner

1 cup porridge 1 50g chicken 1 75g chicken

1 Raspberries 1 25g reduced‑fat cheese 1 1 cup brown rice

Peppers, mushrooms, onions
1 Wholegrain panini 1 cooked in sauce
½ Coleslaw with low-fat mayonnaise 1 Mandarin oranges

1 Tomato, lettuce and cucumber

Mid-morning snack Afternoon snack Evening snack

1 25g reduced-fat cheese 1 Low‑fat yogurt 1 Banana

1 6 wholegrain crackers 1 Grapes

Health advice for everyday life

Drink at least 8 cups of Get Active!
fluid a day – water is best To maintain a healthy weight adults need at least 30 minutes a day of moderate
activity on 5 days a week or 150 minutes a week.

For more food facts and healthy eating tips visit www.healthyireland.ie
Source: Department of Health. December 2016.