>> Food GuiDe PyRamid<< vs >>SerVing Size<<

As a nutrition undergraduate..
Needless to say that..
I should be familiar with all the recommendations stated in the Malaysian Food Guide Pyramid..

Moreover..
My thesis topic is regarding to Diet Quality Assessment..
Thus..
Supposedly, I need to remember all the daily recommended serving sizes correctly..

So..
As sharing..
Let's start our explore tour for the Malaysian Food Guide Pyramid..

Fundamental principle..

~ Enjoy a variety of food.. !! ~
~ Eat in moderation.. Bon appetit.. !! ~

This poster was designed by me for a community project..
I think it is much nicer than the food pyramid appeared in the NUTRIWEB..
Don't you think so ??
Find it out by clicking the link shown below..

http://www.nutriweb.org.my/modules/foodpyramid/index.php

LeveL 1 : Eat Most

CeReaLs, BRead & TuBers (8-12 servings)

1 serving of cereals, bread & tubers =

• 1 slice of wholemeal bread (35g)
  
• ½ cup cooked rice (60g)
  
• ½ cup soaked bihun, mee or pasta (60g)
  
• ½ side-plate-sized capati (35g)
  
• 1 cup plain rice porridge or uncooked oatmeal (50g)
  
• ½ cup ready-to-eat breakfast cereal (40g)
  
• 1 medium-sized potato (90g)
  
• 3 plain biscuits (40g)

LeveL 2 : Eat More

FRuiTs & VeGeTaBLes (at least 3-5 servings)

1 serving of fruits =

• ½ medium-sized guava (130g)
  
• 1 small to medium whole orange, pear, apple or mango (130g)
  
• 1 medium-sized banana
• 1 slice papaya, pineapple, watermelon (130g)
• 10 grapes or longans (50g)
• ¼ cup dried fruit (40g)
• 1 cup pure fruit juice (250ml)

1 serving of vegetables =

• ½ cup cooked dark green leafy vegetables with edible stems (100g)
  
• ½ cup cooked fruit or root vegetables (100g)
• ¼ round plate cooked vegetables (100g)
• 150g raw leafy vegetables
• 100g raw non-leafy vegetables

LeveL 3 : Eat Moderately

MiLK & Dairy PRoDucTs (1-2 servings)
+
FiSH, PouLTRy, MeaT & LeGuMes (2-3 servings)

1 serving of milk & dairy products =

• 1 glass of milk (250ml)
• 1 cup yogurt (145ml)
• 1 slice cheese (20g)

1 serving of fish, poultry, meat & legumes =

• 1 medium-sized chicken drumstick (90g)
  
• 1 medium-sized ikan kembong (90g)
  
• 2 matchbox-sized lean meat (90g)
  
• 5 dessert spoon (dsp) headless ikan bilis (19g)

Note that 1 matchbox-sized lean meat =

• 1 piece tempeh (150g)
  
• 1 hard taukua (150g)
• ½ packet tofu (150g)
  
• 2 dsp peanut butter (13g)
  
• ½ cup dried legumes/beans (75g)
  
• 4 dsp shelled small prawns (15g)

Besides..
Note that 3 eggs..
Are equivalent in protein content to other items listed under the meat group,
But..
Egg yolks are high in cholesterol..
Thus..
Eat no more than 4 egg yolks per week..

LeveL 4 : Eat Least

Fats, Alchohol, Salt & Sugar

3L vs 3D..
Whereby..
Consume 3 Less = Less fat, Less sugar & Less salt..
In order to reduce the risk of getting
3 Diseases = Heart disease, Diabetes & Hypertension..



Note that..
the volume of the mentioned cup = 250ml
the diameter of the mentioned round plate = 25cm

Hopefully..
All these info are beneficial to you all..
Please correct me for any mistaken which i had made..
Welcome for any discussion..

Take Home Messages..

~ Eating well.. While eating right.. !!~
~Eating right wins half the fight.. !! ~