Consumers can think of the Healthy Eating Pyramid as a grocery list: Vegetables, fruits, whole grains, healthy oils, and healthy proteins like nuts, beans, fish, and chicken should make it into the shopping cart every week, along with a little yogurt or other dairy foods if desired.

Eat Most - Grains Eat More - Vegetables and fruits Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and alternatives Eat Less - Fat/ oil, salt and sugar Drink adequate amount of fluid (including water, tea, clear soup, etc) every day

Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice). At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.