- Fruits and vegetables, or at least 500 g, in any form (fresh, stewed, baked, juice ...).
- Minimum 1 dairy (cheese, milk, yogurt ...)
- A significant source of protein (meat, eggs, fish or vegetable proteins such as soybeans and some dried vegetables ...).
- 1 to 2 "servings" fats (olive oils, canola, walnut ...).
- 3 servings of starchy and / or wholemeal bread.
