One way to assure variety and a well-balanced diet is to select daily servings of foods.....
1.Fruits and Vegetables
2.Breads and cereals
3.Milk and cheeses
4.Meat, poultry, fish, dry beans
5.Fats, sweets, and alcohol
FRUITS AND VEGETABLES: provide vitamins, minerals, and dietary fiber; some provide starch or protein. Peels and edible seeds are especially rich in fiber. Deep-yellow vegetables are good sources of vitamin A. Dark-green vegetables are a source of vitamin A and C, riboflavin, folic acid, iron, calcium, magnesium, and potassium. Vitamin C is provided by melons, berries, tomatoes, and citrus fruits (oranges, grapefruit, tangerines, lemons). Certain greens--collards, kale, mustard, turnip, and dandelion--provide calcium. Nearly all vegetables and fruits are low in fat, and none contain cholesterol.
BREAD AND CEREAL group: Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein.
MILK AND CHEESE group: Milk and most milk products are calcium-rich foods. They contribute riboflavin, protein, and vitamins A, B-6, and B-12.
MEAT, POULTRY, FISH, AND BEAN group: It's a good idea to vary your choices in this group. Each food has a distinct nutritional advantage. Red meats are good sources of zinc. Liver and egg yokes are valuable sources of vitamins, but are high in cholesterol. Dry beans, peas, soybeans, and nuts are worthwhile sources of magnesium. All foods of animal origin contain vitamin B-12. Foods of vegetable origin do not.
FATS, SWEETS, AND ALCOHOL: Most foods in this group provide relatively low levels of vitamins, minerals, and protein compared to calories. Vegetable oils generally do supply vitamin E and essential fatty acids.