To meet the nutrient requirements essential for good health, you need to eat a variety from each of the 5 food groups daily, in the recommended amounts
The 5 food groups:
1. Fruit
2. Vegetables and legumes/beans
- Naturally low in calories, fat and sodium
- Rich in dietary fibre, vitamins, minerals, phytochemicals and antioxidants
- Helps protect you against many diseases and add volume and bulk to your meals to fill you up and minimize urges to overeat
3. Grain (cereal) foods
- Filled with vitamins B and E, minerals such as iron, zinc and magnesium, phytochemicals and dietary fibre
- Help with weight management by keeping you full for longer
- Lower risk of developing chronic diseases
4. Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
5. Milk yoghurt, cheese and/or their alternatives (mostly reduced fat)
- Filled with vitamins and minerals such as iron, vitamin B, zinc and omega-3 fatty acids
- Helps to build and repair body tissues and regulate bodily functions
Use the My Healthy Plate as a reference for portion sizes!
References:
https://www.eatforhealth.gov.au/food-essentials/five-food-groups
https://www.healthhub.sg/programmes/55/my-healthy-plate