The nutrition pyramid is a key which helps you to choose from an array of foods. The pyramid will ensure you get the right amount of nutrients as well as the correct portion helping you control the intake of calories, cholesterol, sodium and sugar.

The base of the pyramid comprises of your bread, cereals, grains and pastas. This group contains what is known as complex carbohydrates which is a relevant source of energy especially for those participating in competitive sports. One should have 6 or more servings a day such as a slice of whole grain bread, half a cup of either brown rice or pasta and 1 cup of cereal. Refrain from processed foods.

The next level of the nutrition pyramid comprises of the various fruits and vegetables which are rich in nutrients as well as vitamins such as Vitamin A and C, folic acid and potassium. This group has high fiber content and a low fat and sodium content. One should have 5 servings a day of each of these vegetables for instance a cup of raw leafy vegetables and half a cup of other vegetables as well as a cup of vegetable juice and two servings of fruit such as apple, orange or banana as well as a glass of fruit juice.

The following level is your eggs, fish, beans and lean meat which contain an essential source of protein, zinc and iron. Dried beans and peas provide the same content. One should have 2 or 3 portions of cooked meat, poultry or fish a day such as one egg, half a cup of cooked bean, half a cup of nuts, and 2 tablespoons of peanut butter. Avoid frying any of these foods and slow on the nuts as they have a high fat content.

The next level of the nutrition pyramid comprises of all your dairy products which provide you with vitamins and minerals, calcium and protein. Suggested serving are two to three portions daily. One should preferably buy low fat milk and cheese. Make sure you read the labels of low fat products.

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