Free Natural food pyramid
Vegetable Oils and Fats
Some sweets, salt, spices,Nuts,
Use Sparingly
Fortified Dairy Substitutes
2-3 Servings
Eat Moderately
Legumes, Seeds Beans Group
2-3 Servings
Eat Moderately
Whole Grains, Bread Rice and Pasta, Cereal Group
6-11 Servings
Eat Generously
Corn, Rice, Oats, Wheat, Rye, Barley, Spelt, Pasta
The Veggie Group
3-5 servings
Eat Liberally
Squash, Turnip, Cauliflower, Celery, Radishes, Scallions, Beet, Broccoli, Mushrooms, Eggplant, Cucumbers, Lettuce, Onion, Pepper, Corn, Potatoes, Peas
The fruit Group 2-4 Servings
Eat Liberally
apple, apricot, avocado, banana, blackberry, cherry, coconut, fig, grape, kiwi(fruit), lemon, lime, lychee, mango, nectarine, orange, papaya, passion, fruit, peach, pear, pineapple, plum, quince, raspberry, strawberry, watermelon
Water
8-10 Glasses a day. If you are active, drink more!
