The New Food Pyramid

  • 5 servings of vegetables = 2 bowls of fresh salad +,1 bowl of cooked vegetables
  • 5 servings of fruit = 1 apple + 1 slice of papaya + 3 water apples + 10 grapes + 1 glass of pure fruit juice g
  • 8 servings of multi-grain = 2 slices-of wholemeal bread (2 servings)+ 1 bowl of brown rice (3 servings) +( A 1 plate of wholemeal noodle (3 servings)
  • 2 servings of vegetable oil = 2 tbsp of cold pressed oil (flax oil, olive oil, sunflower oil, almond oil, safflower oil)
  • 2 servings of beans = % bowl of long bean + % bowl of lady’s finger/kidney bean/green bean
  • 2 servings of nuts = 2 tablespoons of melon seeds + 3 tablespoons of mixed nuts/almond/walnut/cashew nut
  • 8 glasses of filtered water = 2000ml à 2500ml
  • 2 servings of protein = 1 egg + % bowl of bean curd or 2 match box size of lean meat + 1 small fish
  • 2 servings milk varieties = 1 glass of concentrated soymilk + 1 cup of yogurt(Vegetarians may add 2-3 servings of bean curd, soymilk and nuts
  • Multi-vitamins = must contain 12 essential vitamins and 7 essential minerals
  • Restrict red meat (beef, mutton, duck, and pork)
  • Restrict high sugar content food (white rice, food made of flour, carbonated drink, cake, candy, potato)
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