Healthy Food Pyramid
A balanced diet is an essential element to maintain health. We should follow the principles of the "Healthy Food Pyramid" and eat mainly grains, eat more vegetables and fruits, eat an appropriate amount of meat, fish, eggs and milk and their substitutes, reduce oil, salt and sugar; and use low-fat cooking methods such as steaming, stewing, braising, boiling and blanching, or use non-stick pans to cook, and reduce frying and deep-frying, so as to achieve a balanced diet and promote health.
How much of each type of food should I eat to stay healthy?
Eat the right types of food
Different foods have different nutritional values, and a single food cannot provide all the nutrients needed by the human body. According to the Healthy Food Pyramid, we should include various food categories in our daily diet, and we should also eat different foods in each major category to absorb various nutrients and meet the needs of the body.
Eat the right amount of food
Eating too much or too little is not good for health. Our body needs a certain amount of nutrients every day to maintain its best condition. If you don’t eat enough or have a picky diet, you are likely to suffer from malnutrition or related nutritional deficiencies; on the contrary, if you eat too much, it may lead to overnutrition or increase the chance of obesity. Therefore, to maintain good health, we need to eat the right amount.
Healthy Food Pyramid
Eat the most─grains
Eat more─vegetables and fruits
Eat moderate─meat, fish, eggs and substitutes (including dried beans) and milk and substitutes
Eat the least─oil, salt, sugar
Drink enough fluids every day (including water, tea and soup)
Healthy Food Pyramid for Children Aged 2-5
Grains: 1.5 to 3 bowls
Vegetables: at least 1.5 servings
Fruits: at least 1 serving
Meat, fish, eggs and substitutes: 1.5 to 3 taels
Milk and substitutes: 2 servings
Oil, salt, sugar: eat the least
Fluids: 4 to 5 cups
Healthy Food Pyramid for Children Aged 6-11
Grains: 3 to 4 bowls
Vegetables: at least 2 servings
Fruits: at least 2 servings
Meat, fish, eggs and substitutes: 3 to 5 taels
Milk and substitutes: 2 servings
Oil, salt, sugar: eat the least
Fluids: 6 to 8 cups
Healthy Food Pyramid for Teenagers Aged 12-17
Cereals: 4 to 6 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, eggs and substitutes: 4 to 6 taels
Milk and substitutes: 2 servings
Oil, salt, sugar: eat the least
Liquid drinks: 6 to 8 cups
Adult Healthy Food Pyramid
Cereals: 3 to 8 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, eggs and substitutes: 5 to 8 taels
Milk and substitutes: 1 to 2 servings
Oil, salt, sugar: Eat the least
Liquid drinks: 6 to 8 cups
Healthy food pyramid for the elderly
Cereals: 3 to 5 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, eggs and substitutes: 5 to 6 taels
Dairy and substitutes: 1 to 2 servings
Oil, salt, sugar: eat the least
Liquid drinks: 6 to 8 cups
Food portion conversion:
1 bowl of cereals is equivalent to:
1 bowl of rice
1 bowl of rice noodles
2 slices of bread
1 serving of vegetables is equivalent to:
1⁄2 bowl of cooked vegetables
1 bowl of salad
1 serving of fruit is equivalent to:
1 medium apple
2 small kiwis
1⁄2 bowl of diced fruit
1 tael of meat is equivalent to:
4-5 slices of cooked meat
1 egg
1⁄4 block of firm tofu
1 serving of milk and alternatives is equivalent to:
1 cup of low-fat milk
2 slices of low-fat cheese
1 box (150g) of low-fat plain yogurt
Note:
1 tael is approximately equal to 40g (raw meat).
1 bowl is approximately equal to 250-300ml.
1 cup is approximately equal to 240ml.
The above recommendations are for healthy people. People with chronic diseases and those with special nutritional needs should consult their family doctor and nutritionist for personalized dietary advice.