- Fruits and Vegetables:
Eating 5 colours of fruits and vegetables in a day is usually recommended as the antioxidants and micronutrient levels are adequate in them. Consumption can be a whole fruit or fresh fruit juices without added sugar to prevent any monotony in consumption.
- Grains and Starches:
Slices of bread, portions of pasta, rice and other grains. Consumption of whole grain products and multi-grain products are highly recommended as the content of fibre is more and no added sugar or fat is present.
- Fish, Meat, Legumes, Meat and other products:
Beans, lentils and nuts are the vegetarian options for proteins in this group. Non-vegetarians consume meats, egg, fish and other alternative products for proteins. In a comparison between vegetarian and non-vegetarian sources, meat foods were comparatively high sources of protein as well as iron.
Consumption of fish at least twice a week should be from oily fishes like mackerel and salmon. Overconsumption of red and processed meat is not good for health and should therefore be limited in consumption.
- Dairy and alternatives:
This group includes dairy products like milk, cheese, yoghurt and other plant-related alternatives that gives proteins, vitamins and calcium. Skimmed products are more beneficial than whole dairy products as the fat content can be reduced drastically. Fortification of dairy products with essential micronutrients are also recommended.
- Oils and Spread:
Consumption of unsaturated fats are healthier than saturated fats. Inclusion of oils like canola, olive and sunflower are much healthier than butter. Moderate fat intake is highly recommended when compared to other nutrients. This quantity is capable of producing high calories in the diet.
- Fluids:
Water is one of the major sources of fluids. In addition to that, a variety of fluid foods like clear soups, fruit beverages like juices, smoothies, milkshakes and many more can be consumed.
Water-rich fruit like watermelon is also good for increasing fluid content in the body. Consumption of tea and coffee and other energy drinks can also, increase the fluid levels in the body. Low-calorie and non-alcoholic beverages are mostly recommended for a healthy and a balanced diet.