The Food Pyramid

∴ Meat, legumes, and nuts

(Consume 90–120 grams daily)

Meat, poultry and fish, eggs, and various nuts (walnuts, almonds, etc.), legumes (beans, lentils, etc.). This group is rich in protein, zinc, phosphorus, B vitamins, iron, and magnesium.

∴ Fruits

(Consume 2–4 servings daily)

Bananas, apples, citrus fruits, watermelon, grapes, apricots, pears, etc., as well as various juices, which are rich in vitamin C and potassium.

∴ Fats, oils, and sugars

(Use in limited amounts)

Butter, various vegetable and animal oils, mayonnaise, ice cream, cake, cookies, margarine, soda, sugar, etc.

∴ Milk and dairy

(Consume 2 to 3 glasses daily)

Milk, yogurt, cheese, doogh, kashk, etc. This group is rich in calcium, protein, and B-group vitamins.

∴ Vegetables

(Consume 100–150 grams daily)

Raw vegetables including: cucumber, tomato, celery, parsley, carrot, lettuce, cabbage, various peppers, squash, eggplant, etc., various vegetable juices or cooked vegetables, rich in: vitamin C, vitamin A, fiber, folic acid, and other B-group vitamins.

∴ Bread and grains

(Consume 180–330 grams daily)

Bread, rice, pasta, corn, bulgur, various noodles, various chips and biscuits, and flour, as well as starchy vegetables such as potatoes, which are rich in B-group vitamins.

∴ Fresh and dried fruits

1) Use foods from all 5 main food groups throughout the day, and observe variety and balance in your diet.

2) It is better to use less fat, especially solid oils, and instead of frying, use boiling and grilling methods.

3) Use less sugar (sweets). This group contains a small amount of vitamins and minerals.

4) Consuming white meat such as chicken and fish takes precedence over red meat.

5) When cooking chicken, remove its skin.

6) Use low-fat yogurt or milk.

7) To prevent osteoporosis, use greater amounts of calcium-containing food sources such as dairy and vegetables such as spinach, turnip, and okra.

8) Use greater amounts of fruits (oranges, grapefruit, apples, etc.) and vegetables.

9) It is better to use the fruit itself, which contains plenty of fiber, instead of fruit juice.

10) Always choose fresh dark-green vegetables (spinach, broccoli) and yellow vegetables such as carrots, and use them without adding oil, sauce, or salt.

11) Include legumes (beans, lentils, etc.) in your diet.

12) Use whole grains such as bran bread and bran biscuits.

13) Use breads in whose preparation no oil has been used.

14) It is recommended that women and children under 5 years of age, because they are at risk, use greater amounts of iron-containing foods.

15) The food pyramid has general applicability, so to supply the calories needed for different occupations, a meal plan appropriate to each occupation is required.

16) To better arrange your diet, consult a nutrition specialist.