Healthy Eating

Healthy Eating Food Pyramid

Drink 6 – 8 glasses of fluid every day

Food Groups Recommended Servings/d Examples of 1 serving
Grains
3 - 5 bowls
  • Cooked rice, 1 bowl
  • Cooked noodles, 114bowls
  • Bread, 2 slices
Fruits
At least 2 servings
  • 1 medium sized fruit - apple, orange, pear, or banana
  • 2 small fruits - plums, kiwis, or mandarin oranges
Vegetables
At least 3 servings
  • Cooked vegetables,12bowl
  • Raw vegetables, 1 bowl
Meat, fish, egg, and alternatives
5 - 6 taels (1 tael is equivalent to about 40 grams (raw meat))
  • Cooked meat, 4-5 slices
  • Egg, 1 piece
  • Silky tofu, 1 piece
Milk and alternatives
1 - 2 servings
  • Low-fat milk, 1 cup (240ml)
  • Low-fat cheese, 2 slices
  • Low-fat plain yogurt, 1 pot (150ml)
Fat/oil, salt, and sugar
Eat the least
  • N/A
Fluid
6 - 8 glasses
  • Low-fat milk, 1 cup (240ml)
  • Water, 1 glass
  • Soup, 1 bowl
  • Tea, 1 cup