The Food Pyramid

A balanced diet, based on the Food Pyramid guidelines, consists of a variety of food from all 5 food groups in their recommended servings. The actual intake depends upon the sex, age and activity level of the individual. A teenage boy, for example, may eat 11 servings of cereals and breads each day, whereas a sedentary 75 year old woman may only eat 4 servings.

The Food Pyramid is also based on an omnivorous diet (animal and plant origin)so the appropriate adjustments for vegetarians and vegans is stated below the pyramid.

Food Pyramid Servings
Fruit and Vegetables Fruit 2-4 servings
Vegetable 3-5 servings
Breads and Cereals 6-11 servings
Dairy Products 2-3 servings
Meat Products 2-3 servings
Fats/Oils Sparingly

How Much Food is one serving?
Vegetables
(except potatoes)		100 grams (4oz.)
Fruit(except avocado)50 grams (2oz.)
Bread/Cereal/Potatoes27 grams (1oz.)
Fish/Lean Meat40 grams (1.5oz.)
Cheese27 grams (1oz.)
Yogurt/Milk80 grams (3oz.)
Eggs/Seeds/Legumes50 grams (2oz.)
Nuts40 grams (1.5oz.)
Avocado27 grams (1oz.)





Vegetarians and Vegans

Vegetarians should replace the Meat Product category with:
1-2 servings of legumes and
1-2 servings of nuts and seeds

Vegans should replace the Meat Product category the same as the vegetarians and replace the Dairy category with:
2-3 servings of soy milk and soy products

See Vegetarian and Vegan Recipes and Links



Are you eating enough Fruit & Veg
How many days a week do you eat fruits/vegetables for breakfast?
less than 3
3 - 4
5 - 6
7 days
How many days a week do you eat fruit/vegetables for lunch?
less than 3
3 - 4
5 - 6
7 days
How many days a week do you eat fruit/vegetables for dinner?
less than 3
3 - 4
5 - 6
7 days
How many days a week do you eat fruit or vegetables for a snack?
less than 3
3 - 4
5 - 6
7 days
How often do you include beans, lentils, tofu, nuts, etc.?
rarely or never
1 - 2 times a week
3 - 4 times a week
almost daily
How often do you eat cruciferous vegetables? (ie: broccoli, cauliflower, turnips, brussel sprouts)?
rarely or never
1 - 2 times a week
3 - 4 times a week
almost daily
How often do you eat dark green leafy vegetables (spinach, silverbeet, cabbage)?
rarely or never
1 - 2 times a week
3 - 4 times a week
almost daily
How often do you eat red, orange or yellow vegetables or fruit (pumpkin, apricots, carrots, peppers, tomatoes)?
rarely or never
1 - 2 times a week
3 - 4 times a week
almost daily
How often do you eat fruit or vegetables high in vitamin C?
rarely or never
1 - 2 times a week
3 - 4 times a week
almost daily


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