Balanced Diet and Food Groups

Your body runs on food the same way a car runs on fuel. But unlike a car, your body needs many different kinds of fuel — for energy, for building and repairing tissues, and for keeping bones and teeth strong. Eating a balanced diet means eating the right amounts from all the food groups every day.

Group 1 — Grains and Vegetables (eat the most)

• Grains: bread, rice, pasta, oats, corn. These are rich in carbohydrates — the body's main source of energy. Whole grains also provide fiber, which helps digestion.
• Vegetables and fruit: carrots, spinach, apples, oranges, broccoli. These provide vitamins and minerals that keep organs working well and the immune system strong.
• This group should make up the largest part of every meal.

Group 2 — Protein (eat a moderate amount)

• Animal protein: chicken, fish, eggs, beef. Plant protein: beans, lentils, nuts, tofu.
• Protein provides the building blocks (amino acids) your body needs to grow, repair muscles, and make enzymes and antibodies.
• Children need plenty of protein because their bodies are growing quickly.

Group 3 — Dairy and Treats (dairy daily; treats in small amounts)

• Dairy: milk, cheese, yogurt. These are rich in calcium, which builds and strengthens bones and teeth.
• Treats: candy, cake, chips, soda. These are high in sugar and fat with few vitamins. They can be enjoyed occasionally but should not replace other food groups.

What a balanced meal looks like

• Half the plate: grains and vegetables.
• One quarter: protein.
• One quarter: dairy or a small treat.
• Drink water with every meal — not sugary drinks.