1. CINDI Healty Food Pyramid

2. Food Intake Patterns Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Fruits 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups Vegetables 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups Grains 3 oz 4 oz 5 oz 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz 10 oz Meat and Beans 2 oz 3 oz 4 oz 5 oz 5 oz 5.5 oz 6 oz 6.5 oz 6.5 oz 7 oz 7 oz 7 oz Milk 2 cups 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp Discretionary calorie allowance 165 171 171 132 195 267 290 362 410 426 512 648

5. grains potatoes vegetables fruit milk meat & poultry oils & sweets

6. Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals and tortillas are examples of grain products.

7. Grains This food group also includes potatoes in the form in which they are eaten as part of a meal, for example baked, boiled, roasted or chipped but not when eaten as a snack such as crisps.

8. Vegetables Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked , fresh , f rozen , canned , dried or dehydrated ; and may be whole , cut-up , or mashed . Some commonly eaten vegetables are tomatoes, broccoli, potatoes, corn, carrots and cucumbers .

10. Fruit Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are apples, bananas, oranges, lemons and watermelons .

12. Milk All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content, like cheddar cheese and yoghurts , are part of the group.

13. Milk Foods made from milk that have little to no calcium, such as cream cheese and butter, are not. Most milk group choices should be fat-free or low-fat, such as low fat milk.

15. Meat, fish, poultry All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

16. Meat, fish, poultry Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils , so choose these foods frequently instead of meat or poultry.

18. Sugar, Oils, Fats and Salt Fats , oils and sweet s give us calories. Foods that are mainly oily include mayonnaise , salad dressings and margarine . Sweets like candy, soft drinks and jams are made mostly of sugars. Most of these foods do not contain any vitamins or minerals. So they are called 'empty calorie foods'.

19. Sugar, Oils, Fats and Salt Fats, oils and sweets add flavour and variety to our diets. We don't have to give them up but we can use less of them to help us stay fit and healthy.

25. The Dietary Guidelines

27. 2. Manage weight, balance food intake with exercise output

40. 3. Be physically active each day

41. 4. Choose a variety of fruits, vegetables, whole grains and fat free or low fat milk products daily.

45. 8. If you drink alcohol do so in moderation

46. 9. Keep food safe to eat