Healthy eating pyramid

The food you eat is the source of the energy you need to fuel the activity of every cell in your body. It also provides the nutrients required for physical growth and repair and enables the body to produce the variety of substances such as hormones, enzymes and neurotransmitters that are essential for normal body functioning.

Published Jan 17, 2022

  • Ideas of food

    Ideas about food have changed in recent years. Not so long ago, it was widely believed that avoiding certain foods such as fats ensured a healthy diet. While reducing the excessive consumption of fats is still seen as important. Greater emphasis is now placed on following a diet that contains a good balance of nutrient-rich foods.

  • Sweeten your food:

    Add sweetness to food, if necessary, with a little honey, maple syrup or sugar but try to make these ingredients only as an occasional treat. Sweet foods provide quick energy and, sometimes trace amounts of minerals.

  • Fats

    Restrict your fat intake to no more than 30 percent of total Kilojoules. This includes fats ‘hidden’ in other foods and used for cooking. Favor vegetable fats (in nuts, vegetables, cold pressed vegetable oils) and fats from oily fish over fats in meat, eggs and dairy products. Fats provide fatty acids that are vital for cell structure and contain fat-soluble vitamins.

  • Protein-rich food:

    Eat two daily servings of low fat dairy products and one daily serving of meat or meat substitutes including lean meat, poultry, fish, eggs, nuts, beans and bean products such as tofu. Daily serving size for protein intake: 85 grams of meat, fish or poultry, 2 eggs, 1 cup of milk or 1 tub of yogurt, 40 grams of cheese, 3/4 cup of nuts or cooked beans or lentils.

  • Vegetables and fruits:

    Eat five daily servings of vegetables and two of fruits. This should include a variety of roots, tubers, stems, leaves, fruits, and seed pods. Choose fruits and vegetables of a range of colors (because different plant pigments offer different health benefits). These foods supply fiber, vitamins, minerals and some essential fatty acids. Daily serving size of vegetables and fruits: 1/2 cup of non-leafy vegetables, 1 cup of leafy vegetables, 1 medium apple, orange or pear, 1/2 grapefruit or rockmelon, 1/2 cup of canned or stewed fruits.

  • Complex carbohydrates:

    Eat at least 7 servings of unrefined starchy foods such as rice, beans, root vegetables, bananas and whole grains, or foods made from them (such as wholegrain bread, breakfast cereal and pasta). Complex carbohydrates are a ready source of energy and contain minerals and vitamins. Daily serving size of carbohydrates: 1 slice of bread, 1/2cup of uncooked cereal, 1/2 cup of cooked root vegetables, pasta, cereal or rice.

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