THE

FOOD PYRAMID

A GUIDE TO DAILY FOOD CHOICES

FOOD PYRAMID
• The Food Pyramid is a diagram developed by nutrition
experts all over the world to illustrate the balance of
foods needed for a healthy lifestyle.
• It serves as a nutritional guideline in the wise choice of
food to obtain the best balance of nutrients in the diet.
• The three major food groups are placed in the Food
Pyramid with indicators to healthy eating habits.
• The food groups are classified as Eat Least Foods, Eat
Moderately Foods, and Eat Most Foods.
Eat Least Foods – which are
high in fat, sugar, salt, and
alcohol. This food group is on
top of the pyramid.
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FATS, OILS & SWEETS
 Use as little as possible.
 Make sure that you only eat small amounts of
foods such as biscuits, crisps, cakes, pastries
and other processed foods, including pizzas,
ready-meals and pies, as they contain a lot of
calories and minimal nutritional value.
 Limit mayonnaise, coleslaw and salad
dressings as they also contain oil.
 Always cook with as little fat or oil as possible
– grilling, oven-baking, boiling, or stir-frying.
 Additionally, aim to avoid saturated
fats (normally those from animal sources, such
as butter and meat) which can raise cholesterol
and be detrimental to health.
 Healthy fats: fats are a source of energy and so
shouldn’t be omitted from the diet completely.
The trick is to separate the good fats from the
bad fats. You should opt for unsaturated fats
instead of saturated, such as those found in
olive oil, olives, peanuts, soya beans and most
vegetable oils.
Eat Moderately Foods – foods with high
protein content but may have high fat
level. This food group is in the middle
part of the pyramid.
MILK, YOGURT, & CHEESE
 Dairy should be eaten in moderate
amounts at every meal. Choose
from a mixture of milk, cheese,
yoghurt, butter, cream and any
other products made using animal
milk.
 Choose reduced fat or low-fat
varieties.
 Choose low, fat milk and yogurt more
often than cheese.
 Enjoy cheese in small amounts.
 Women who are pregnant or
breastfeeding need 3 servings a day.
MEATS, POULTRY, FISH, EGGS, BEANS AND NUTS

 Choose lean meat, poultry (without

skin) and fish.
 Eat oily fish up to twice a week.
 Choose eggs, beans and nuts.
 Limit processed salty meats such as
sausages, bacon, and ham.
 Protein is needed by the body for building and
repair. As it lies in the center of the pyramid, you
should consume a moderate amount at each meal.
 High quality proteins (those that are of animal
origin and are easier for the body to absorb)
include meat, fish, poultry, eggs and dairy
products. 
 Low quality proteins also count towards your
daily intake, including grains, fruit, vegetables,
peas, beans, nuts and seeds.
VEGETABLE & FRUIT GROUP
 Base your meals on these and enjoy a
variety of colours.
 Aim for at least 5 portions of fruit and
vegetables each day. 
 The key is to include a variety to ensure
you get a good mix of vitamins and
minerals on a daily basis.
 Limit fruit juice to unsweetened, once a
day.
Eat Most Foods – which are high in fiber and
low in fat and sugar. These are foods which
make up the base of the pyramid and should
be the biggest part of the diet.
BREAD, CEREAL, RICE & PASTA GROUP
 Whole meal and wholegrain cereals are
best. Enjoy at each meal.
 The number of serving depends on age,
size, if you are a man or a woman and
on activity levels. Watch your serving
size.
• Carbohydrates should make up the second
largest portion on your plate.
• Choose from potatoes, rice, beans,
bread, whole-grains, cous and pasta. 
• The carbohydrates that these foods contain
is needed by your body to create energy.
• Carbohydrates also help to protect your
muscles, regulate blood pressure and lower
cholesterol.
• Foods need to be
chosen from all three
levels in the proportion
of food pyramid to
make sure there is a
good balance of
nutrients and variety of
foods in the diet.
THE NEW FOOD PYRAMID
Short Video Presentation about
The Food Pyramid
THANK YOU FOR LISTENING 

Presented by:
Catunhay, Cherry
Anne B.