Your Guide to Healthy Lifestyle
As explained in last write up, food pyramid is a useful tool to guide us how to eat in balance, moderation and variety. Below is the example of how to use the food pyramid guidelines in the diet plan.
Example: Breakfast (Egg Sandwich + Low fat milk)
However, food pyramid might be confusing and you might find it difficult to remember the single serving size of each group. Therefore, in alternative, you may refer to another educational tool – PLATE MODEL, which is easier to understand. The plate is divided into 4 sections: grains, proteins, vegetable and fruit. It emphasizes the intake of fruit and vegetable, wholegrain products and suggests food low in fat.
Plate model applies to most of the people, but for those who require special dietary requirements, might need to discuss with dietitian on the portion allowed.
Below are the example of an imbalance meal and samples of plate model for Malay, Chinese, Indian and vegetarian:
Lai Huey Qin
B. Sc Dietetics, UPM