The Food Pyramid shows us how to plan a well-balanced meal. The base of the picture shows that at least 30 minutes of exercise per day is most important.
Looking at the pyramid we know that cereals, whole grains, bread, potato, pasta, corn, maize and pulses, which are just above the base of the pyramid, should be the staple food in the diet. The maximum number of servings per day should come from foods in this group.
Fruits and vegetables are rich in essential vitamins, minerals, antioxidants and fiber. At least 5 servings per day should come from both the fruit and vegetables group. Dairy products like Low fat milk and milk products like yoghurt would come next. Dairy products are rich in calcium and help reduce the risk to osteoporosis. It is important to note that it is healthy to eat the low fat variety as they would be low in saturated fat and cholesterol. Meats, fish, eggs, cheese, are rich in protein which is essential for growth and bodybuilding.
Fats and oils, sugars, sweets, white refined flour, white polished rice, white bread, supply us with concentrated source of energy. Only a small amount of fat is really necessary for a well-balanced meal. They are thus at the top of the pyramid. The exact number of servings in the different groups would depends on the individual goals, nutritional requirements, lifestyle, and food likes and dislikes.