From Food Pyramid to Plate Breakfast Healthy Food for Life cup porridge Wholegrain breads and cereals, potatoes, pasta and rice Enjoy 3–5 servings a day and up to 7 for teenage boys and men aged 19–50. Wholemeal and wholegrain cereals are best. Enjoy at each meal. 200ml low-fat milk Milk, yogurt and cheese Enjoy 3 servings a day or 5 if aged between 9 and 18 years. Choose reduced-fat or low-fat varieties. Egg Meat, poultry, ﬁsh, eggs, beans and nuts Enjoy 2 servings a day. Choose eggs, beans and nuts. Limit processed salty meats such as sausages, bacon and ham. 1 Serving 1 Serving ½ Serving 2 mandarin oranges Vegetables, salad and fruit Enjoy 5–7 servings a day. Base your meals on these and enjoy a variety of colours. 1 Serving

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From Food Pyramid to Plate

Breakfast

Healthy Food for Life

cup porridge

Wholegrain breads and cereals, potatoes, pasta and riceEnjoy 3–5 servings a day and up to 7 for teenage boys and men aged 19–50. Wholemeal and wholegrain cereals are best. Enjoy at each meal.

200ml low-fat milk

Milk, yogurt and cheeseEnjoy 3 servings a day or 5 if aged between 9 and 18 years. Choose reduced-fat or low-fat varieties.

Egg

Meat, poultry, fi sh, eggs, beans and nuts Enjoy 2 servings a day. Choose eggs, beans and nuts. Limit processed salty meats such as sausages, bacon and ham.

1Serving

½Serving

2 mandarin oranges

Vegetables, salad and fruitEnjoy 5–7 servings a day. Base your meals on these and enjoy a variety of colours.

1Serving