Food pyramid

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Food pyramid

Planning for good eating

Fats, oils and sweets

Oils are the major source of fatty acids that are necessary for health—called “essential fatty acids.” Chocolate is a favorite sweet treat that also has health benefits. It contains flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.

Cereals, bread and pasta

Breads and cereals are good sources of fibre, carbohydrates, protein and a wide range of vitamins and minerals.

Fruits and vegetables

Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C.

Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.

Meat and fish

Animal foods contain high-quality, or complete, protein, which means they supply all the amino acids your body needs to build the protein used to support body functions.

Dairy products

Milk, cheese and yogurt are naturally full of important nutrients such as calcium and protein. The unique package of vitamins and minerals they provide means these dairy foods have some pretty important health benefits!