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| The Food Groups |
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 RICE AND
ALTERNATIVES GROUP
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Why are Rice and Alternatives foods important?
These foods provide complex carbohydrates (starches), which are important sources
of energy, especially in low-fat diets.
They also provide vitamins, minerals, and fibre. The Healthy Diet Pyramid suggests
5 to 7 servings of these foods a day.
What counts as a serving?
- 2 slice of bread
- 2 ounce of ready-to-eat cereal
- 1 cup cooked cereal, rice, or noodles
Aren't starchy foods fattening?
No. It's what you add to these foods or cook with them
that adds most of the calories. For example: margarine
or butter on bread, oil in frying rice or noodles, and
the extra fat used in making roti. Here are some
selection tips:
»To get the
fibre you need, choose several servings a day of foods
made from whole grains, such as whole wheat bread and
brown rice.
»Choose most
often foods that are made with little fat or sugars.
These include plain rice, bread, chapati, noodles and
pasta.
»Baked goods
made from flour, such as cakes, cookies, croissants,
and pastries, count as part of this food group, but
they are high in fat and sugars.
»Go easy on
the fat and sugars you add as spreads, seasonings, or
toppings.
»When frying
rice and noodles or making roti, use only half the
oil.
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FRUIT GROUP
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Why are fruits important?
Fruit and pure fruit juices provide important amounts
of vitamins A and C and potassium. They are low in fat
and sodium. The Healthy Diet Pyramid suggests 2
servings of fruits a day.
What counts as a serving?
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a medium apple, banana, or orange
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1/2 cup of chopped, cooked, or canned fruit
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3/4 cup of fruit juice
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Here are some selection tips:
»Choose
fresh fruits, fruit juices and canned or dried fruit.
Pass on fruit canned in heavy syrups and sweetened
fruit juices unless you need the extra calories.
»Eat whole
fruits more often - they are higher in fibre than fruit
juices.
»Have citrus
and yellow-orange flesh fruits such as oranges,
grapefruit, papaya, and mango regularly. They are rich
in vitamin C.
»Count only
100 percent fruit juice as fruit. Punches, "ades", and
most fruit drinks contain only a little juice and lots
of added sugars. Grape and orange sodas do not count as
fruit juice.
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VEGETABLES GROUP
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Why are vegetables important?
Vegetables provide vitamins, such as vitamins A and C,
and folate, and minerals, such as iron and magnesium.
They are naturally low in fat and also provide fibre.
The Food Guide Pyramid suggests 2 servings of vegetables
a day.
What counts as a serving?
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1 cup of cooked leafy vegetables
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1/2 cup of non-leafy vegetables, cooked or
chopped raw
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3/4 cup of vegetable juice
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Here are some selection tips:
»Different
types of vegetables provide different nutrients. For
variety eat:
- dark-green leafy vegetables (chye sim, spinach, kai lan, bak choy);
- deep-yellow vegetables (carrots, turnip, sweet potatoes);
- starchy vegetables (potatoes, yam, corn, peas);
- legumes (soya beans, lentils, dal, chickpeas);
- other vegetables (lettuce, tomatoes, onions, green beans)
»Include
dark-green leafy vegetables and legumes several times a
week - they are especially good sources of vitamins and
minerals. Legumes also provide protein and can be used
in place of meat.
»Go easy on
the fat you add to vegetables after or during cooking.
Added spreads or toppings, such as butter, mayonnaise,
and salad dressing, count as fat.
»Use low-fat
salad dressing whenever possible.
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MEATS &
ALTERNATIVES GROUP
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Why are Meat and Alternatives important?
Meat, poultry, and fish supply protein, B vitamins,
iron, and zinc. The other foods in this group - dry
beans, eggs, and nuts - are similar to meats in
providing protein and most vitamins and minerals. The
Healthy Diet Pyramid suggests 2 to 3 servings each day
of foods from this group. The total amount of these
servings should be the equivalent of 6 to 9 ounces of
cooked lean meat, poultry, or fish per day or its
equivalent.
What counts as a serving?
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Count 2-3 ounces of cooked lean meat, poultry, or fish as a serving. A 3-ounce
piece of cooked meat is about the size of your palm, or the amount of
meat on a small chicken leg.
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For other foods in this group, count 1/2 cup of cooked dry beans, 1/4 cup of nuts
and seeds, or 2 tablespoons of peanut butter as 1/2 serving. 1
egg is equivalent to 1 ounce of meat (which is 1/3 serving).
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1 cup of low-fat milk or soymilk and 1 small tub (200g) lite yoghurt is equivalent
to 1/2 seving.
Counting to see if you have an equivalent of 5-9 ounces of cooked lean meat a day is
tricky. Portions sizes vary with the type of food and meal. For example,
6 ounces might come from:
- 1 egg (count as 1 oz. of lean meat) for breakfast;
- 2 oz. of chicken in chicken rice at lunch; and
- 3 oz. steamed fish for dinner.
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Lean Choices
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CHICKEN Light & dark meat,
without the skin
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FISH & SHELLFISH Most are low in
fat;
those canned in oil are higher
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PORK Chunks/Chops:
Tenderloin
Center Loin
Ham
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BEEF Sliced/Steaks:
Round
Loin
Sirloin
Chuck Arm
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LAMB Chunks/Chops:
Leg
Loin
Fore Shanks
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Here are some selection tips:
» Choose lean
meat, poultry without skin, fish, and dry beans and
peas often. They are the lowest fat choices.
» Prepare meats in low fat ways:
- Trim away all the fat you can see.
- Broil, roast, or stew these foods, instead of frying them.
» Go easy of egg yolk; they are high in cholesterol.
Use only one yolk per person in egg dishes. Make larger portions by
adding extra egg whites.
» Nuts and
seeds are high in fat, so eat them in moderation.
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Read the next section for further explanation of
Putting It Together.
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