MALAYSIA’S FOOD PYRAMID CON­SISTS OF FOUR LEV­ELS THAT REP­RE­SENT FIVE FOOD GROUPS.

New Straits Times - - Heal -

LEVEL 4 Fat, oil, sugar and salt

• These foods should be taken in small amounts only. • Limit in­take of foods high in fats, oil, sugar and

salt.

LEVEL 3

Fish, poul­try, meat and legumes

• Good sources of pro­tein, the body’s build­ing block.

• Choose fish more fre­quently

— if pos­si­ble daily.

• Choose meat and poul­try that are low in fat and choles­terol, for ex­am­ple re­move the chicken skin

be­fore cook­ing or choose lean meat.

½ - 2 serv­ings of poul­try, meat and egg / day, 1 serv­ing of fish / day, ½ - 1 serv­ing of legumes / day,

1-3 serv­ings of milk and dairy prod­uct.

LEVEL 2

Fruits and veg­eta­bles

Good sources of fi­bre, vi­ta­mins and min­er­als and phy­to­chem­i­cal,

which help strengthen im­mu­nity.

• Eat a va­ri­ety of veg­eta­bles and fruits ev­ery day.

• Choose fresh fruits. Fruit juices may re­place

not more than one serv­ing of fruit.

•Eat at least three serv­ings of veg­eta­bles and at least two serv­ings of fruits a day

LEVEL 1

Rice, noo­dle, bread, ce­real, ce­real prod­ucts and tu­bers

Main source of car­bo­hy­drate which pro­vides en­ergy (50-55 per cent of to­tal daily en­ergy).

A great source of vi­ta­mins and min­eral and di­etary fi­bre.

Choose whole grain such as whole­meal bread, brown rice, oats and bar­ley.

Eat four to eight serv­ings in a day.

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