Bread, Cereals, Potatoes, Pasta and Rice
- Choose any 6 or more servings each day for all ages and up to 12 servings if you are active. Body size is important too. Younger, smaller children (5-13 years) need less than older children. Teenage boys, men, and older men need more servings than girls or women. Most men need about 8 servings a day and most women need about 6 servings.Foods on this shelf are the best energy providers for your body, so the more active you are the more you need.
- Wholegrain choices contain fiber to help your digestive system. Have at least half your servings as wholegrain bread and high fiber breakfast cereals. Try using brown rice and wholewheat pasta. The actual portion that you eat may be bigger or smaller than the servings listed in the Food Pyramid. For example, a sandwich with 2 slices of bread counts as 2 servings.
Other choices like
1 pita pocket, 1 tortilla wrap, 1 small bagel, 1 small scone and one small French bread roll count as 2 servings.
1 serving is:
• 1 slice of brown sliced bread or wholegrain soda bread
• 2-3 crackers or crispbreads
• 4 dessertspoons ﬂake type high ﬁbre breakfast cereal, without sugar, honey or chocolate coating • 3 dessertspoons dry porridge oats
• 2 breakfast cereal wheat or oat biscuits
• 3 dessertspoons muesli, without sugar or honey coating
• 1 medium or 2 small potatoes,
• 2 dessertspoons of mashed potatoes
• 3 dessertspoons or 1/2 cup boiled pasta, rice, noodles (25g/1 oz uncooked)
• 1 cup of yam or plantain
Be aware of the calorie difference some types may contain more calories.
Fruit and Vegetables
Choose any 5 or more servings each day - more is better Fruit and vegetables provide fiber. They also provide many important vitamins and minerals and are low in calories. Fresh, local fruit and vegetables in season are best and can be very good value.
Eat a variety of colored fruit and vegetables – green, yellow, orange, red and purple in order to benefit from the variety of vitamins and minerals provided by each color group.Include a vitamin C rich fruit each day such as an orange or orange juice, strawberries or blackberries.Count fruit juice and smoothies as only one serving each day as they may be low in fiber. The actual portion that you eat may be bigger or smaller than the servings listed in the Food.
Pyramid. For example, one plum would count as ½ a serving.
1 serving is:
• 1 medium apple, orange, banana, pear or similar size fruit
• 2 small fruits - plums, kiwis or similar size fruit
• 10-12 berries, grapes or cherries • ½ a grapefruit
• 1 heaped dessertspoon of raisins or sultanas
• 4 dessertspoons of cooked fresh fruit, fruit tinned in own juice or frozen fruit
• 4 dessertspoons of cooked vegetables – fresh or frozen
• a bowl of salad – lettuce, tomato, cucumber
• a bowl of homemade vegetable soup
• 1 small corn on the cob or 4 heaped dessertspoons of sweetcorn
• a small glass (100ml) of unsweetened fruit juice or a smoothie made only from fruit or vegetables.