The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups. Our Plate is a reminder to find your healthy eating style and build it throughout our lifetime. If you eat a variety of foods from each of these groups, your body will receive all the nutrients and vitamins it needs to function. 

• Fruits and vegetables- Fruits can be consumed in many ways like pureed, cuts, roasted, dried and frozen. Go easy on the fruit juices, though; they contain a lot of natural sugars. Fruit provides vitamins, dietary fiber, nutrition and many minerals that help your body stay healthy. It's advised that we eat at least five portions of a variety of fruit and vegetables each day. Consuming the green leafy vegetables prevent us from many disease. Having a sliced banana with your morning cereal is a quick way to get one portion. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruits and vegetable plays important role to keep healthy diet.

• Grains, bread, cereals and pasta, noodles- Add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. Whole grains are more nutritious than refined grains which include many breads, pastas, breakfast cereals and tortillas. We should always try to choose wholegrain varieties of foods, such as brown rice, whole-wheat pasta and brown, wholemeal or higher fiber white bread. These food group are tasty and nutrients too. Adding grains, bread. Cereals and Chinese food like pasta and noodles are tasty and most healthy for whole body. These food groups are neither heavy nor cause of poor health. So we should always add this kind of food group.

• Milk, yoghurt and cheese- Milk and more items which are related to dairy, they are rich in calcium. The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. They also protein and contain calcium, which helps keep your bones healthy. Choose lower fat versions whenever you can, such as semi-skimmed milk, low fat yogurt and reduced fat cheese, it will help you to keep healthy and prevent disease. Use mostly reduced fat products. 

• Fish, poultry, meat, eggs and nuts- These foods are all good sources of protein, which is essential for the body to grow and repair itself. Our body uses the protein we eat to make specialized chemicals such as haemoglobin and adrenaline. You can also add legumes to soups or stews for an evening meal Meat, eggs and fish are rich in protein muscles and organs (heart) are made of protein. Some meat products, e.g. beef burgers and sausages, can be high in fat. So we should choose lower fat in this food group.

• Fats and oils- Oils are a major source of fats in your diet. Fat is naturally found in some foods, and fat may also be added to food during cooking or manufacturing. The foods in this group are grouped together because they contain similar amounts of calories, nutrition and protein and carbohydrates. Choose low fat or reduced sugar foods where possible. It’s easy to include a mixture of protein into snacks and meals. Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this can mean that we put on weight, and you all know very well that obesity is the main reason for disease.

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