The Food Pyramid – A Guide to a Balanced Diet

The Healthy Eating Food Pyramid

Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the most. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce fat/ oil, salt and sugar. Trim fat from meat before cooking. Cook with low-fat methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These can help us achieve a balanced diet and promote health.

How much of different kinds of food should I eat to stay healthy?

Eat the Right Food

Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs.

Eat the Right Amount

Neither eating too much nor too little is good for our health. Every day, we need a specific amount of nutrients to maintain optimal health. If we do not eat enough, malnutrition or symptoms of nutrient deficiency are likely to develop. In contrast, excessive intake can result in over-nutrition and obesity. Therefore, we have to eat the right amount of food to stay healthy.

Healthy Eating Food Pyramid

Eat Most - Grains
Eat More - Vegetables and fruits
Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and alternatives
Eat Less - Fat/ oil, salt and sugar
Drink adequate amount of fluid (including water, tea, clear soup, etc) every day

Healthy Eating Food Pyramid for Children (aged 2 to 5)

Grains: 1.5 - 3 bowls
Vegetables: at least 1.5 servings
Fruits: at least 1 serving
Meat, fish, egg and alternatives: 1.5 - 3 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 4 - 5 glasses

Healthy Eating Food Pyramid for Children (aged 6 to 11)

Grains: 3 - 4 bowls
Vegetables: at least 2 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 3 - 5 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Teenagers (aged 12 to 17)

Grains: 4 - 6 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 4 - 6 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Adults

Grains: 3 - 8 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 5 - 8 taels
Milk and alternatives: 1 - 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Elderly

Grains: 3 - 5 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 5 - 6 taels
Milk and alternatives: 1 - 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Food Exchange List:

1 bowl of grains is equivalent to:

Cooked rice, 1 bowl
Cooked rice noodles, 1 bowl
Bread, 2 slices

1 serving of vegetables is equivalent to:

Cooked vegetables, ¹⁄₂ bowl
Raw vegetables, 1 bowl

1 serving of fruit is equivalent to:

Medium-sized apple, 1 piece
Kiwifruit, 2 pieces (small-sized)
Fruit cuts, ¹⁄₂ bowl

1 tael of meat is equivalent to:

Cooked meat, 4-5 slices
Egg, 1 piece
Firm tofu, ¹⁄₄ block

1 serving of milk and alternatives is equivalent to:

Low-fat milk, 1 cup
Low-fat cheese, 2 slices
Low-fat plain yogurt, 1 pot (150g)

Remarks

1 tael is approximately equivalent to 40 grams (raw meat).
1 bowl is approximately equivalent to 250-300ml
1 cup is approximately equivalent to 240ml
The above recommendations are intended for healthy individuals only. Those with chronic diseases and specific nutritional needs should consult their family doctors and dietitians for individualised dietary recommendations.