The Food Pyramid categorises food into six groups based on the main nutrients they provide and gives guidelines on the number of servings to be eaten daily from each group. A variety of foods from the bottom four shelves of the Food Pyramid should be chosen every day for a good range of vitamins and minerals. Key recommendations from each food group are outlined below:
Bread, cereals, potatoes, pasta and rice
This group includes carbohydrate-based foods which are good energy providers. Six or more servings are recommended per day, depending on factors such as age, gender and activity levels. Choose high-fibre varieties of these foods often. Examples of one serving: 1 thin slice of bread; 3 dessertspoons (dsp) of dry porridge oats; 3 dsp of cooked pasta or rice; 1 medium or 2 small potatoes.
Fruit and vegetables
Fruit and vegetables provide fibre, vitamins and minerals. Choose five or more servings each day and include a variety of coloured fruit and vegetables. Examples of one serving: 1 medium-sized fruit (e.g. apple/orange/banana); 2 small fruits (e.g. plums/kiwis); 4 dsp of cooked vegetables.
Milk, yogurt and cheese
This food group is a source of a number of nutrients, most notably calcium. Three servings per day are recommended from the ‘milk, yogurt and cheese’ food group; five servings per day are recommended for those aged 9-18 years. Low-fat varieties are encouraged. Examples of one serving: 200ml milk; 125ml yogurt; 25g (matchbox size piece) cheddar cheese. 4 4
Meat, poultry, fish, eggs, beans and nuts
Foods from this food group are noted for their protein content. Aim for two servings daily. Choose lean cuts of meat and limit processed meat. Aim to have fish at least twice a week and oily fish (e.g. salmon, mackerel) at least once a week. Examples of one serving: 50–75g cooked (100g raw) beef/pork/poultry; 100g cooked fish; 6 dsp of peas, beans or lentils; 2 eggs.
Reduced-fat spreads and oils
Spreads and oils provide essential fats but are only needed in small amounts, so use sparingly. Choose low-fat and reduced-fat spreads and opt for oils such as olive or rapeseed. As well as the two servings per day recommended, up to one teaspoon (tsp) per person of oil can be added in cooking. Examples of one serving: 1 heaped tsp of reduced-fat spread to cover 2 slices of bread; 1 heaped tsp of full-fat spread to cover 3 slices of bread.
Foods and drinks high in fat, sugar and salt
Foods from the top shelf of the Food Pyramid should be limited as they are high in fat, sugar and salt. Choose these foods no more than once a day and not every day.
A point to note: Women of child-bearing age who could become pregnant should take a supplement of 400 micrograms (µg) of folic acid daily, and continue to take this during the first twelve weeks of pregnancy or until they receive advice from their doctor.