The Unified Dietary Guidelines are very similar to the `food pyramid' which groups foods on the basis of how much of each food type you should eat. The pyramid foundation includes complex carbohydrates such as pasta, cereals and breads and most energy should be derived from these. The top of the pyramid includes those foods to keep to a minimum including sugary and fatty foods.
The unified guidelines specifically advise that people eat a variety of foods selected as often as possible from plant sources. It recommends five or more servings of fruits and veg each day, six or more servings of bread, pasta and cereal grains each day and restricted intake of high fat foods, especially those from animal sources. It also suggests keeping simple sugar and salt intake low.
A typical day's intake might be:
Breakfast: Cereals based on grains, bread, fruit. Avoid or reduce high fat spreads, excess sugar
Lunch: Pasta, cereal grains in any form, bread, fruit, vegetables. Limit intake of animal fats
Dinner: Restricted amount of meat or fat rich animal derived products. Fish, pasta, bread, fruit, vegetables.
Keep sugar-rich foods to a minimum, keep salt intake low