The Food Safety Authority of Ireland (FSAI) is advising the public to use the Food Pyramid to plan their daily food choices.

The FSAI’s main aim is to ensure that food consumed, distributed, marketed or produced in Ireland meets the highest standards of hygiene and food safety possible.

The Food Pyramid is a guide for children aged 5 and above, as well as teenagers and all adults. The FSAI stresses that the individual doesn’t have to achieve that balance with every meal, but there should be a clear aim to get the balance right over the course of the week, and if they do, then they will be much healthier and will inevitably feel much better.

The Food Pyramid is displayed as follows:
•    Top shelf: These are food and drinks high in sugar and fat such as crisps, chocolate and fizzy drinks. There is no recommended serving for these foods as they are not recommended in order to maintain good health.
•    Second shelf:  Fats spreads and oils such as full fat butter and mayonnaise should be used as little as possible. The FSAI advise the public to use rapeseed, olive or sunflower oils.
•    Third shelf: Meat, poultry and fish. Choose lean meat, poultry without the skin and eat oily fish twice a week. Choose eggs, beans and nuts and avoid processed meat such as bacon and sausages.
•    Fourth shelf: Milk yogurt and cheese. Choose low fat versions of milk and yogurt. Only consume cheese in small amounts.
•    Fifth shelf: Wholemeal cereals and bread, potatoes, pasta and rice. All of these, especially bread, should be wholemeal bread not white. The number of servings depends on the person’s age, sex and activity levels.
•    Bottom shelf: Vegetables, salads and fruit. Enjoy as much of these as possible and in a variety of colours, more is better. Only drink fruit juice that is unsweetened and limit to just once a day.

For more information on this pyramid and for further recommendations for a healthy lifestyle, visit

Story Source: FSAI

Photo Source: Pixabay