Food Menu Pyramid

High-fat whole foods
such as: avocados, nuts, olives; whole food-sweetened treats; dairy substitutes such as oat, almond, rice, and soy
Use Sparingly.

Leafy,Green Vegetables
such as collards, spinach, and kale
Eat at least 2-3 servings
(1 cup raw or 1/2 cup cooked) per day.

Legumes
(beans, peas, lentils and seeds)
Consume 2-3 servings
(1/2 cup cooked legumes or 1 Tbsp seeds)
every day.

Whole grains
such as brown rice, barley, quinoa, oats, amaranth, whole wheat, whole grain pasta, and sprouted grains.
6-11 servings (1/2 cup cooked or 1 slice whole grain bread) daily.

Fruit (all types)
Consume 2-4 servings (1 piece or 1/2 cup) everyday.

Vegetables
(all types, including starchy)
Eat as much and as many different colours as possible each day.

Drink plenty of pure water and some tea everyday.
Exercise at least 1 hour everyday