• Bread, potatoes,pasta, rice, noodles, cereals are included in this category
•Food belonging to this group should be the main part of every meal
•These foods are the main source of fiber and vitamin B
•High fiber variety is recommended |
•Excellent source of natural vitamins, minerals, fibers
• Have low fat and less calories
• Regular diet should include minimum five portions of fruits and vegetable servings |
• This category includes milk, cheese, yoghurt, and fromage-frais
• A rich source of protein, vitamin, calcium and minerals
• Required servings: 3 per day
• Should prefer low fat versions to avoid saturated fat in this food group |
• This is a major source of iron and vitamin B 12
• In red meat, visible fats should be cut and left, choose the leaner portion.
• Red meat should be eaten once a week.
• Fish should be eaten twice a week.
• Lentils, nut beans and peas are good and should eat at least two portions every day |
• Butter, cream, cooking oils, ice-cream, low fat spreads, mayonnaise, margarine, sugary drinks, salad dressings, cakes, biscuits, chocolate, sweets, pastry foods and crisps belongs to this category.
• These type of foods should be avoided because they are high in fat and calories
• Better options are low sugar or sugar free sweets and low fat crisps |
