Cereals, vegetables, fruits, fish, poultry, meat and eggs.

Cereals are at the bottom of the pyramid, and each person should eat 300 to 500 grams per day; vegetables and fruits occupy the second layer, and should be eaten 400 to 500 grams and 100 to 200 grams per day; fish, poultry, meat, eggs and other animal foods are located in the third layer, and should be eaten 125 to 200 grams per day (50 grams of fish and shrimp, 50 to 100 grams of animal and poultry meat, and 25 to 50 grams of eggs).

Milk and soy foods together occupy the fourth layer, you should eat 100 grams of milk and milk products and 50 grams of beans and soy products every day. The fifth tier of the tower is fats and oils, with no more than 25 grams per day.

Expanded

The first layer of the "pyramid" is the most important cereals and grains, which make up the base of the tower and account for a large proportion of the diet. The daily intake of grains and legumes is 250-400 grams, and the ratio of grains to legumes is 10:1.

The second layer of the pyramid is vegetables and fruits, which therefore occupy a considerable position in the pyramid. The daily intake of vegetables and fruits is 250-450 grams, and the ratio of vegetables to fruits is 8:1.

The third tier of the pyramid is milk and milk products, which are supplemented with high-quality protein and calcium. The daily intake is 300 grams.

The fourth layer of the pyramid is animal food, which mainly provides protein, fat, B vitamins and inorganic salts. The daily intake of animal foods such as poultry, meat, fish and eggs is 100-200 grams.

The tip of the "pyramid" is the right amount of oil, salt and sugar.

Baidu Encyclopedia - Nutritional Pyramid

Baidu Encyclopedia - Dietary Pagoda