A balanced diet requires you to eat foods each day that are rich in the vitamins, minerals, and nutrients that you need to maintain a strong, healthy body. This means eating foods that give you enough calories to maintain a healthy body weight. You also need enough protein to keep your body built up and repair any damage it may have.
Eating foods that are full of basic nutrients gives us the energy we need to live our daily lives as well as exercise. These nutrients also help our body function properly to rebuild itself.

The Basic Nutrients Consist of:
Carbohydrate
Protein
Fat
Vitamins
Minerals
Water

Fruits & Vegetables

This group supplies many of the vitamins and minerals that are needed on a daily basis by your body.

Recommended daily portions: 5

One portion is considered to be:

• 1 piece of fruit
• 1 raw vegetable
• 1 small glass of juice

Protein Foods

Protein is found in foods such as meats, fish, poultry, eggs and cheese.

Recommended daily portions: 3

One portion is considered to be:

• 2 ounces of meat, fish, chicken or turkey. A typical chicken leg has about two ounces of meat on it. A typical hamburger patty is three ounces
• 2 eggs
• 2 slices of cheese
• 2 handfuls of nuts

Bread & Cereals

Breads, grains and cereals contain high amounts of Carbohydrate, which is your body's primary energy source.

Recommended Daily Portions: 5

One portion is considered to be:

• 1 slice of bread
• 1 bowl of breakfast cereal
• 1 typical plate of spaghetti would be two or more servings
• 1 pancake, waffle or tortilla
• 1 biscuit
• 5 crackers

Dairy Foods

Dairy foods include milk, cheese and yogurt. They provide your body with protein, vitamins and lots of calcium.

Recommended Daily Portions: 2

One portion is considered to be:

• 1 average sized glass of milk
• 1 pot of yogurt
• 2 slices of cheese

5 of the Top Health Foods

Salmon
Salmon is an excellent source of protein and Omega 3 fatty acids that are proven to decrease bad cholesterol in your body.

Soy
Large quantities of protein can be found in soy beans which comprise of essential amino acids. They are also an excellent source of calcium, iron, zinc, Omega 3 and fibre. Studies have shown that consuming soy protein can help reduce bad cholesterol.

Greens
Vegetables such as broccoli and green beans contain high amounts of vitamin A, vitamin C, iron and calcium. They contain few calories and are very filling which is especially good if you are on a weight loss diet.

Berries
Berries contain high amounts of vitamins and antioxidants. They are recommended as some of the most powerful foods for preventing and fighting disease.

Whole Grains
Whole grains contain useful antioxidants and vitamins, some of which are not found in fruits and vegetables.

Tips to Reduce Fat & Cholesterol in the Diet

1. Don't fry vegetables. Try steaming, boiling or micro-waving them instead.
2. Use Herbs and Spices to season your vegetables, try not to use fatty sauces or butter.
3. Use low fat or skimmed instead of whole milk.
4. Select lean pieces of meat and trim any remaining fat before and after cooking.
5. Instead of frying poultry, fish and other meat, try roasting, grilling or baking it.
6. Try and keep egg yolks to just one per serving when cooking scrambled eggs. Use more egg whites for larger servings, but don't cook more than 1 yolk as they are a high source of cholesterol.