The Food Pyramid balances foods in the amounts needed to make sure that you get all of the energy and vitality you need. You can see at a glance that most of your food should come from the bread, cereals and potato shelf and from the Fruit and Vegetables shelf with a smaller, but important contribution from milk, cheese and yogurt and from meat, fish and alternatives. Fats, biscuits, cakes, confectionery and high fat snack foods can be enjoyed as part of a healthy eating plan, but in limited amounts. Choosing foods from each shelf of the Food Pyramid in the amounts suggested  will provide you with the balance of energy, protein, vitamins and minerals you need each day. The more active you are, the higher your energy needs will be. Extra energy should come from the bread, cereals and potatoes shelf and from the Fruit and Vegetables shelf.

Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. No specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.