1. The food groups

2. Grain group Grain Group foods are the energy-giving foods and rich source of protein and carbohydrates at the same time. We should take 6-11 servings of foods under the category of grains on a daily basis. Grain Group Foods come from many different grain plants: wheat, oats, rye, barley and rice. "Whole-grains" like whole- wheat bread, also provide fiber and other substances that help keep us healthy. Fiber is important because it helps us digest our food.

3. Vegetable group Vegetables are important protective food and highly beneficial for the maintenance of health and prevention of diseases and illnesses. We should take 3-5 servings of vegetables everyday. They provide us with: - valuable nutrients, such as carbohydrates, vitamins and minerals (eg. calcium, iron), which can be successfully utilized to build up and repair the body. - Fiber, which helps us digest our food.

4. Fruit group Fruits are also a rich source of vitamins and minerals, which protect our body. Additionally, they provide us with carbohydrates and fructose (sugar found in fruits), which give our body energy. We should take 2-4 servings of fruits everyday.

5. Milk Group Milk Group foods provide calcium which is needed to grow strong, healthy bones and teeth. They also provide other important nutrients, including protein, vitamin A, vitamin D, B vitamins and phosphorus. One must have at least 3 servings of foods rich in calcium every day to attain a balanced diet.

6. Meat group Meat Group foods help build strong muscles. Foods in this group provide protein and iron. Fish, eggs, dry beans and nuts belong in this group. We should take 2-3 servings of foods from this group every day. Iron is important because it: - carries oxygen to all parts of your body - helps prevent infections and anemia that can make you feel tired - helps your body make energy to get you through busy day.

7. Fats, oils and sweets group The fats, oils and sweets group is right at the top of the food pyramid because it is the smallest section. This means that while they have no nutritional value, we should consume them minimally.