Nutrition: Food groups

Updated On Jan 13, 2022

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!