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Fruits

Vegetables

Grains

Proteins

Dairy

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At least five servings of fruits and vegetables should be consumed each day. In addition to fiber, which can lower cholesterol, maintain intestinal health, and aid in digestion, they include vital vitamins and minerals that are helpful in disease prevention. Because they don't contain a lot of fat, fruits and vegetables are a fantastic way to bulk out meals and feel full without packing on the calories.

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Scientists have found vitamins, minerals, and other ingredients that make up our foods as nutrition research has advanced over time, and there is certainly more to find. By emphasizing foods rather than nutrients, food groups make dietary recommendations easier to understand.

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Wholegrain foods usually have more fiber and nutrients. They’re a good source of energy and essential fiber, calcium, iron and vitamins. They take longer to digest so they can help you feel full for longer.

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Proteins carry oxygen throughout the body in red blood cells, support growth and development, and aid in the construction and repair of tissues such as bones, muscles, cartilage, skin, hair, and nails.

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Vitamins and protein can be found in dairy products and their substitutes. Additionally, they contain calcium, which supports strong and healthy bones.

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One orange, pear, banana, apple, or any fruit of a comparable size

Two plums or fruit of comparable size
Half an avocado or grapefruit

One large fruit slice, such as a pineapple or melon

Three heaping teaspoons of veggies

Three heaping teaspoons of stewed fruit or fruit salad

A bowl of salad for dessert

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Consuming a wholegrain breakfast cereal in the morning

A wholegrain bread sandwich for lunch

Rice, pasta, or potatoes for dinner.

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Fish (White Fish)

Eggs

Meat (Grill Meat Rather than Frying)

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Milk

Yogurt

Cheese

Butter

Whey