Level 1 :  Main source of carbohydrate which provides energy (50 – 55% of total daily energy).

Rice, noodles,
bread, cereal,  A great source of vitamins and mineral and dietary fiber.
cereal products and
tubers
 Dietary fibres provide many beneficial effects such as regular bowel movement, good gut health,
lowering cholesterol and blood glucose.
 Choose grain products from whole grain such as wholemeal bread, brown rice, oats and barley.
Whole grain contains more fibre.
 Eat 4 to 8 serving in a day.
 Example of one serving of grains :
 1 cup (2 scoops) of cooked rice
 1 cup of yellow mee
 1 ½ cup of bihun and laksa (soaked)
 1 cup of breakfast cereals
 6 pieces biscuit (cream crackers)
 ½ slice of capati
 2 slices of bread
 2 cup of plain rice porridge
 2 whole of potato

Level 2 :  Good sources of fibre, vitamins and minerals and phytochemical, which help strengthen the
Fruits and immnunity.
vegetables
 Eat plenty of fruits and vegetables everyday. Beneficial in health especially in preventing several
chronic diseases such as diabetes mellitus type 2, cardiovascular diseases and certain cancers.
 Eat a variety of vegetables and fruits every day.
 Vegetables can be fresh green leafy vegetables, other fresh vegetables including various coloured
vegetables including fruit vegetables, been vegetables, ulam, canned and frozen vegetables.
 Choose fresh fruits. Fruit juices may replace not more than one serving of fruit.
 Eat at least three (3) servings of vegetables and at least two (2) serving of fruits a day
 Example of one serving of vegetables :
 ½ cup of dark green leafy vegetable , cooked
 ½ cup of fruit vegetables , cooked
 1 cup of ulam, raw.
 Example of one serving of fruits :
 1 whole of apple / pear / orange / mango
 1 slice of papaya / watermelon / pineapple
 ½ whole of guava
 2 whole small bananas (pisang emas)
 1 whole medium banana (pisang berangan)
 8 whole small of grapes.
 Level 3 :  Good sources of protein, the body’s building block.
Fish, poultry, meat
and legumes  Rich in vitamin B, iron, folate and zinc.
 Legumes are generally good sources of protein and also count as s stachy food that can serve as
excellent sources of dietary fibre. Legumes also low in fat and contain no cholesterol as compared
to meat and poultry. Legumes are encouranged to be consumed daily.
 Choose fish more frequenlty – if possible daily.
 Choose meat and poultry that are low in fat and cholesterol, for example remove the chicken skin
before cooking or choose lean meat.
 Recommended daily serving :
 ½ – 2 servings of poultry, meat, egg
 1 serving of fish
 ½ – 1 serving legumes
 Example of one serving of fish, poultry, meat and eggs :
 1 medium ikan kembung
 2 pieces ikan tenggiri
 2 pieces of lean meat
 1 medium-sized chicken drumstick
 2/3 cup of anchovies without head
 2 whole eggs
 Example of one serving of legumes :
 1 cup of chickpea / dhal
 1 ½ cups canned baked bean
 2 pieces of tempe / tauku / tauhu
 1 ½ glasses of unsweetened soya bean milk.

Aras 3 :  High in protein, rich in calcium and wide range of minerals and vitaminsuch as vitamin A, riboflavin,
Milk and dairy vitamin B12 and zinc.
products
 Milk builds strong bones and teeth and maximises bone gain from an early age. This can help
prevent osteoporosis later in life.
 Milk and dairy products should be consumed everyday and whatever age.
 Consume 1-2 servings a day.
 Example of one serving of dairy :
 1 glass of milk (250 ml)
 1 slice of cheese
 1 cup yogurt
 4 dessert spoons of milk powdered, heaped.

Aras 4 :  Located on the crest or top of the pyramid shows these foods should be taken in small amounts
Fats, oils, sugar only.
and salt
 Excessive intake of fats, oil, sugar and salt can contribute to higher risk of chronic deasease such
obesity, diabetes mellitus, cardiovaskular diseases, hypertension and cancers.
 Limit intake of foods high in fats, oil, sugar and salt and minimise the use of fats, oil, sugar and salt
in food preparation.
Number of servings recommende based on calorie needed

Table 1: Distribution of Number of

1 2 3
Food group 1500 kcal/day 2000 kcal/day 2500 kcal/day

Cereals and grains 4 servings 6 servings 8 servings

Fruits 2 servings 2 servings 2 servings

Vegetables 3 servings 3 servings 3 servings

Meat/poultry ½ serving 1 serving 2 servings

Milk and dairy products 1 serving 2 servings 3 servings

1
Suitable for sedentary women and older adult.
2
Suitable for children, teenage girls, moderately active women and sedentary men.
3
Suitable for teenage boys, active men, very active women and underweight men and women.

Reference
Ministry of Health (2010). Malaysian Dietary Guidelines. Nutrition Division, Ministry of Health Malaysia, Putrajaya.