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Healthy Diet Pyramid
A Balanced Diet
is the basis of good health.
• A“Balanced diet” means eating a
variety of food in the right amounts
and in the healthiest proportions.
• Each food has different nutrients,
and each nutrient has its own function
in our body. There is no place for
picky eating.
Balanced Diet = Variety of food +
Recommended Proportion +
Eating regular meals
Eating too little
Malnourished
and weak
Eating moderately Eating in excess
and not moving
Healthy Body
Overweight or
Obese
• Energy intake and nutrient needs are
different depending on our age and
gender.
• Eating too much or not enough are
both bad for our health.
• The Healthy Diet Pyramid shows us
the pattern for a balanced diet.
• The Healthy Diet Pyramid is divided into
the four food group layers.
• Each layer has different kinds of foods
and in different proportions according to
daily needs.
• Meals should be made up mostly of food
that appears at the larger lower two
levels. Also, food that appears on the
smaller upper levels should be eaten in
smaller amounts.
Healthy Diet Pyramid
Oil, Salt, Sugar
Meat, Fish, Egg,
Beans, Nuts, Milk and
Dairy
Vegetables and
Fruits
Grains
Eat less
Eat moderately
Eat plenty
Eat most
• Congee, vermicelli, noodles, rice, bread,
oats, potatoes--whole grains the best!
• Rich source of complex carbohydrates and
fiber
- Excellent energy source
- Regulate body temperature
- Lower blood fat or cholesterol
- Less chance of getting constipation
(1) Leafy & Root Vegetables：Choy-sum, white
cabbage, tomatoes, etc.
(2) Gourds：Winter melon, Hairy gourds
(3) Fruits：Apples, oranges, all pure fruit juices
Eat 2 fruits daily!
One should be a citrus fruit,
e.g. Orange, Tangerine
Rich in carotene,
Vitamins A、B、C、E
Minerals (Folate, Iron)
Fiber, Phytonutrients, Plant protein
Eat 2 bowls of vegetables daily!
One should be a leafy green,
such as bok choy, choy sum
• Fight disease
• Help prevent constipation, lower risk of
cancers
• Help tooth and bone growth
• Help healing of injuries, burns and
other damaged tissues
• Meat：Pork, Beef, Lamb, and Poultry
• Fish：Fish and all seafood
• Eggs
• Soy, nuts, beans: Tofu, yellow beans, green
beans, sesame, almonds, peanuts
• Milk & Dairy Products：Milk, cheese, yogurt,
ice-cream
• Protein sources, give energy for growth,
repairing cells, and metabolism
• Meat（especially red meat）rich in iron for red
blood cells to prevent iron-deficiency anemia
• Milk or Dairy Products are rich in calcium,
Vitamin D and Vitamin B complex, good for
tooth, bone, and muscle growth and lowering
risk of osteoporosis
• Almonds, other nuts, and beans are rich
in Vitamin E to prevent disease and for
healthy skin and hair. Rich in fiber, too.
• Fish and seafood are rich in Vitamin B6,
and iodine for healthy growth
Caution! Saturated fats come from animal
products and palm oil, including fatty meat,
egg yolk, chicken skin, full cream milk, and
biscuits or margarine made with palm oil.
Therefore, eat these foods moderately, or you
could raise your blood fat or cholesterol.
Nuts contain healthier unsaturated fats!
• Butter, Margarine, Cooking oil
• Cream, Candy, Soda, Salted fish
• All kinds of seasonings and sauces
• Visible meat fat
• Poultry skin
•
High in energy, low in nutrients
•
Too much can cause: Obesity, Tooth
decay, High Blood Fat/Cholesterol,
Diabetes
Water, the healthiest drink of all!
Water helps:
•
Maintain normal body temperature
•
Helps transport nutrients throughout body
•
Helps carry wastes out of your body
Drinks, tea, fruits also contain some water.
• Eating and enjoying a variety of food
• No picky eating
• Having exercise daily or regularly
• Keeping your mood pleasant
• Getting enough sleep