Food Pyramid Power

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How to use the Food Pyramid

Each represents one serving.

The number of servings needed each day for adults and children is indicated on the Food Pyramid. Servings in each group or shelf are interchangeable. For example, to get at least 4 servings from the Fruit and Vegetable shelf you could have:

Food item	Serving
Half glass fruit juice	1
1 portion vegetables	1
1 apple	1
1 banana	1
Total	4

Others Sparingly

Fats and Oils - About 1 oz low fat spread/low fat butter or 1/2 oz margarine/butter. Use oils sparingly. Sugars, confectionery, cakes, biscuits and high fat snack foods - If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks only in small amounts and not too frequently. Choose low fat, sugar free alternatives.

Alcohol - In moderation, preferably with meals - and have some alcohol-free days.

Meat, Fish & Alternatives.

Choose any two of the following each day :

• 2 oz cooked lean meat or poultry or
• 3 oz cooked fish or
• 2 eggs (not more than 7 per week) or
• 6 tablespoons cooked peas/beans or
• 2 oz Cheddar type cheese (preferably low fat) or
• 3 oz nuts

Choose three servings during pregnancy.

Milk, Cheese & Yoghurt.

Choose any three of the following each day:

• 1/3 pint of milk or
• 1 carton of yoghurt or
• 1 oz Cheddar cheese or Blarney/Edam

Choose low fat choices frequently.
Choose five servings for pregnant and breast feeding women.

Fruit & Vegetables.

Choose at least four or more of the following each day:

• 1/2 glass fruit juice or
• 2 tablespoons cooked vegetables or salad (minimum) or
• Small bowl of homemade vegetable soup or
• 1 medium sized fresh fruit or
• 2 tablespoons cooked fruit or tinned fruit (preferably in own juice)

Choose citrus fruits and fruit juices frequently.

Breads, Cereals & Potatoes.

Choose at least six or more of the following each day:

• 1 bowl of breakfast cereal or
• 1 slice of bread or
• 2 tablespoons cooked pasta/rice or
• 1 medium potato - boiled or baked

Choose high fibre cereals and breads frequently.
If physical activity is high up to 12 servings may be necessary.

Drink water regularly.