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