Nutrition Information
The Food Pyramid is an excellent aid to help you choose from a variety of foods which supply the recommended amounts of daily nutrients you need including vitamins, minerals, protein, carbohydrates and fat.
It has been designed to show you at a glance, which types of foods make up a well balanced, healthy diet, starting with the foods you need most of at the bottom, and those to use sparingly at the top.
Food Pyramid
Servings per day for each food group
A guide to serving sizes
Bread, cereal, grain and pasta
At the bottom of the food pyramid are foods which provide complex carbohydrates which are an important source of energy. Try to eat wholegrain bread, pasta and cereals as these are less processed and therefore retain more minerals and fibre.
Daily servings: 6 to 10
A serving consists of:
- 1 slice of medium sliced bread
- 100g rice
- 25g breakfast cereal
- 100g pasta
- 100g cooked cereal
Fruit and Vegetables
These form the next tier up in the pyramid and are foods which provide vitamins and minerals as well as fibre. Try to choose a variety of different coloured fruit and vegetables as the different colours often indicates the presence of different nutrients.
Daily Servings: 3-5 vegetables and 2-4 fruit
- Broccoli 2 spears
- 8 Brussels sprouts
- Cabbage 3 heaped tablespoons
- Carrots 3 heaped tablespoons
- Cauliflower 8 florets
- Lettuce (mixed leaves) 1 cereal bowl
- Mixed vegetables: frozen 3 tablespoons
- 1 medium onion
- Parsnips 1 large
- Peas 3 heaped tablespoons
- Spinach 2 heaped tablespoons
- Swede 3 heaped tablespoons
- Sweetcorn: canned 3 heaped tablespoons
- Tomato: fresh 1 medium, or 7 cherry
- 1 medium apple, banana, peach or pear
- 3 Apricots
- Blackberries 1 handful
- Blueberries 4 heaped tablespoons
- 14 Cherries
- Fruit juice 1 medium glass (150ml)
- Half a grapefruit
- Grapes 1 handful
- 1 Orange
- Pineapple: canned 2 rings or 12 chunks, or 1 large fresh slice
- 2 medium plums
- Raisins 1 tablespoon
- Raspberries 2 handfuls
- 2 small satsumas
- 7 fresh Strawberries
Protein
These form the third tier up in the pyramid and are foods which provide protein, iron and zinc and in the case of dairy products, calcium, all of which is essential for the maintenance and growth of healthy bone and muscle.
Daily Servings: Combined total 4-6
A serving consists of:
- 50-75g cooked meat, fish or poultry
- 1 Egg
- 25g cooked dried beans
- 25g cooked lentils
Fats, Oils and Sugars
These form the tip of the pyramid which, as the smallest part, serves to show that little is required in your daily diet. Although the body does require a certain amount of fat, most of us get a fair proportion from foods such as meat, poultry and dairy products and in ready made foods so extra fats and oils eaten sparingly will suffice.
For further advice you might like to consider consulting a dietician. There is also more information on the following sites:
British Nutrition Foundation
Netdoctor