The Food Pyramid


The Carbohydrate Pyramid

Eat these carbohydrates least often;

  • Potatoes
  • Chips
  • White Bread
  • Overcooked Pasta
  • Udon Noodles
  • White Rice
  • Sticky Rice
  • Rice Based Cereal
  • Cornflakes
  • Millet
  • Bagel
  • Most Baked Foods
  • Non-Diet Fizzy Drinks
  • Sweetened Fruit Drinks
  • Dried Dates
  • Raisins

Eat these carbohydrates more often;

  • Basmati Rice
  • Wild Rice
  • Brown Rice
  • Bulgar Wheat
  • Wholemeal Pasta
  • Rye Crisp-bread
  • Chocolate Milk
  • Apple Juice
  • Pineapple Juice
  • Dried Figs
  • Bananas
  • Sweet Potatoes
  • Black-eyed Peas
  • Whole-grain Cereals
  • Low Sugar Cereals
  • Whole-grain and Sourdough Bread

Eat these carbohydrates most often;

  • Coarse Barley Bread
  • Whole-grain Pumpernickel 
  • Pearl Barley
  • 100% Porridge
  • Bran Cereal
  • Sugar Free Muesli
  • Rye Bread
  • Split Peas
  • Low-Fat Milk
  • Oatcakes
  • Tomato Juice
  • Prunes
  • Dried Apricots
  • Popcorn
  • Yoghurt
  • All vegetables (apart from potatoes)
  • Lentils
  • Beans (expect tinned baked beans, due to the sauce)
  • Most fresh fruit


The Protein Pyramid

Eat these proteins least often;

  • Marbled Beef
  • Mince
  • Pork ribs
  • Sausage
  • Bacon
  • Corned Beef
  • Salami
  • Hotdogs
  • Chicken with Skin
  • Whole Milk
  • Butter
  • Cream
  • Full-fat Cheese

Choose these proteins more often;

  • Lean beef
  • Extra Lean Mince
  • Lean Pork
  • Lean Ham
  • Lean Lamb
  • Rabbit

Eat these proteins most often;

  • Poultry (without skin)
  • Fish and Shellfish
  • Soya foods (tofu)
  • Nuts
  • Seeds
  • Low-fat Cheese
  • Skimmed or Semi-skimmed Milk
  • Fat-free or Low-fat Yoghurt
  • Eggs
  • Split Peas
  • Lentils
  • Green Peas
  • All dried beans


The Fat Pyramid

Eat these Fats least often;

  • Marbled Beef
  • Fatty Red Meats
  • Butter
  • Cream
  • Full-fat Cheese
  • Whole Milk
  • Ice-Cream
  • Solid Shortening
  • Hydrogentated  Vegetable Oils (such as 'Crisp & Dry')
  • Solid Margerine
  • Lard
  • Coconut Oil
  • Crème Fraiche

Eat these Fats more often;

  • Corn Oil
  • Soybean
  • Safflower Oil

Eat these Fats most often;

  • Sunflower Oil
  • Olive Oil
  • Rapeseed Oil
  • Nuts
  • Nut Oils
  • Seeds
  • Flaxseeds (Linseed)
  • Oil-Rich Fish
  • Avocados



If you would like any more information on nutritional advice and how food can affect your physical performance, digestive system and  even weight gain and loss, you can contact us to arrange a consultation. 

- Location for nutritional and diet consultations are based at Fegg Hayes, Stoke on Trent.

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