Healthy Diet Pyramid

Food Group	Number of Servings /Day	Example of 1 Serving
Rice and Alternatives	5-7	2 slices bread (60g) ½ bowl* rice (100g) ½ bowl noodles or beehoon (100g) 4 plain biscuits (40g) 1 thosai (60g) 2 small chapatis (60g) 1 large potato (180g) 1 ½ cup plain cornflakes (40g)
Fruit	2	1 small apple, orange, pear or mango (130g) 1 wedge pineapple, papaya or watermelon (130g) 10 grapes or longans (50g) 1 medium banana ¼ cup*** dried fruit (40g) 1 glass pure fruit juice (250ml)
Vegetables	2	¾ mug** cooked leafy or non-leafy vegetables (100g) ¼ round plate+ cooked vegetables 150g raw leafy vegetables 100g raw non-leafy vegetables
Meat and Alternatives	2-3	1 palm-sized piece fish, lean meat or skinless poultry (90g) 2 small blocks soft beancurd (170g) ¾ cup cooked pulses (e.g. lentils, peas, beans) (120g) 5 medium prawns (90g) 3 eggs (150g)++ 2 glasses milk (500 ml) 2 slices of cheese (40g)

Carbohydrates

On average, I consume about 4 servings of carbohydrates a day. This is slightly below the recommended daily intake of carbohydrates.

Fruit and Vegetables

I have about 2 servings of fruits each day, but only about 1 serving or less of vegetables a day. Based on the recommended daily intake, I should be consuming 2 servings of fruits and vegetables each.

Meat and Alternatives

Based on my 3-day diet, I have about 2-3 servings of meat and alternatives each day, which is ideal.

Fats, Oil, Sugar and Salt

Cross-referencing to the Food Intake Assessment, I am consuming too much fats, oil, sugar and salt. I should be consuming only small amounts of these as they are at the tip of the pyramid.

Conclusion

In conclusion, I should try to include more servings of vegetables in my diet as they are low in fat, and more importantly, rich in vitamins, minerals and fibre. I should also reduce the amount of fats, oil, sugar and salt I consume by choosing food that are low fat and contain less oil, sugar and sodium. I should also take into concern, the type of fats I am consuming; andtry to opt for unsaturated fat instead of saturated and trans fats.