Indian Food Pyramid

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Indian Food Pyramid

What’s Your Portion? … Size Matters

The Food Pyramid is a great guide to:

  • The FOODS you need, each day
  • The PORTIONS of food you need, each day
Choose Very Small Amounts
1oz low fat spread or 1/2 oz margarine/butter
Use oils springly
Limit fried foods to 1-2 times a week;oven bake instead
Choose fats labelled ‘High in Polyunsaturates’ or in Monounsaturates’, which are healthier for your heart
Add up the small
changes you need
to make:
Choose Any 2
MEAT, FISH, EGGS, BEANS & PEAS
2oz cooked lean meat or poultry
3oz cooked fish
2 eggs(not more than 7 per week)
9 dessertspoons peas/beans
2oz cheese
3oz nuts(whole nuts should not be given to children under 5)
Choose 3 servings during pregnancy
 
Choose Any 3
MILK, CHEESE & YOGURT
1/3 Pint of milk
1coz Cheddar, Blarney or Eden cheese
1 carton of yogurt
Milk pudding made with 1/3 pint of milk
Choose low fat choice often, except for young children
Choose 5 servings for teenagers or if pregnant or breastfeeding
 
Choose Any 4+
FRUIT & VEGETABLES
1/2 glass of fruit juice
1 medium sized fresh fruit
3 dessertspoons of cooked or tinned fruit
3 dessertspoons of cooked vegetables or salad
Small bowl of homemade vegetable soup
 
Choose Any 6+
1 bowl of cereal
1 slice of bread
3 dessertspoons of pasta or rice
1 medium boiled or baked potato
Choose high fibre cereals and breads frequently if physical activity is high, up to 12 servings may be necessary

*FOR YOUNGER CHILDREN, START WITH SMALLER AND FEWER SERVINGS AND INCREASE TO THE RECOMMENDED GUIDELINES, ACCORDING TO THE CHILD’S OWN GROWTH AND APPETITE.
DRINK WATER REGULARLY-AT LEAST 8 CUPS OF FLUID A DAY

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