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

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.