Meats and SweetsLess often Poultry,Eggs,Cheese, and YogurtMaterial portions, daily to weekly Fish and Seafood Often,at leasttwo times per week Fruits,Vegetables,Grains (mostly whole),Beans,Nuts,Legumes and Seeds,Herbs,and SpicesBase…
– Daily Tea– Alcohol in moderation Vegetable Oils and Condiments(low-sodium soy sauce, misconaise,Okinawan herbs and spices)SPARINGLY,1-2 TABLESPOONS Fruit2-4 SERVINGSRice, Noodles, Beansand Other Whole Grains7-13 SERVINGS…
Daily BeverageRecommendations: 6 Glasses of waterWine in moderation MonthlyMEAT WeeklySWEETSEGGSPOULTRYFISH DailyCHEESE & YOGURTOLIVE OILFRUITS-APPLE,GRAPES,MANGO,AVOCADO, strawberries BEANS, LEGUMES & NUTS VEGETABLES – Eggplant, onion, Tomatoes, cauliflower…
OptionalAccompaniments – chocolets, Drinks, Green Tea WeeklyLean MeatsFish & Seafood DailyEggs,Dairy – bread, butter, MILK, Yogurt, Cheese, ice-creamSeasonings – Onion, spring onion, chilli, garlic etcHealthy…
Free Food Pyramid Fats, Oils and sweetsUse sparingly Milk, Yogurt and cheese 2-3 servingsMeat, poultry, fish, dry beans, eggs and nuts Vegetables 3-5 servingsBroccoli, corn,…
Free Food Pyramid Recipe AVOID Sugar, Refined Carbohydrates (flour, pasta, grains, potatoes) ORGANIC RED WINE1-2 a day (optional) SPICES & HERBS(xylitol, stevia, garlic, turmeric, cinnamon…
Fats,oils and sweets Use sparingly Milk,yogurt and cheese2-3 servings Meat,poultry,fish,drybeans,eggs and nuts2-3 servings Vegetables3-5 servins Fruit2-4 servings Bread,cereal,rice and pasta6-11 servings
Free Vegan Food Pyramid Sweets0-2 servings* dairy – cheese, milk, yogurt0-1 servings*- eggs 0-2 servings* – vegetable oils1-2 servings – nuts and seeds 3-4 servings…
FOOD PYRAMID FOR MEXICAN FARE FATS, OILS, SWEETS use sparingly Lard, butter, candy, sour cream, vegetable oil,fried park, rinds Milk, yogurt, and cheesecustered -1 cupleche(milk)…