There is no single food group can nourish the body with all the vital ingredients it requires so it is important that we consume a variety of healthy foods to derive the nutrition our body needs.

The basic components of a healthy diet include the right amount of the following:

· Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)

· Fat (found in animal and dairy products, nuts, and oils)

· Carbohydrates (found in fruits, vegetables, pasta, rice, grains, beans and sweets)

· Vitamins (such as vitamins A, B, C, D, E, and K)

· Minerals (such as calcium, potassium, and iron)

·Water 

1.     Breakfast eaters are slimmer and tend to have better vitamin and mineral intake than people who skip it. If you really can’t face eating so early at least grab a smoothie or whole grain cereal bar which slips down easily on the run. Differently colored fruit and vegetables contain different vitamins, minerals and disease fighting antioxidants.

2.     Calcium rich dairy foods boost your bones and also help you stay slim. Go for low calorific choices like skimmed milk and low-fat yogurt. Opt for calcium fortified soya alternatives if dairy doesn’t suit you. A good bone density ensures your body is protected against osteoporosis in the future. Having enough calcium and potassium also helps in dealing with hypertension.

3.     Having less salt reduces your blood pressure and also means you hold on to less water. In fact you can drop around two or three pounds of water weight simply by reducing intake of salt by about a third- from 9gm to 6gm.

4.     Research has shown that nuts lower the bad cholesterol levels in the body which ultimately benefits the heart. And because they are packed with nutrition and are very filling, they make perfect food between meal snacks. And also you tend to eat less later during meals because nuts keep you feeling full for longer hours.

5.     Proteins are nutrients that are essential to the building, maintenance, and repair of body tissue such as the skin, the internal organs and muscles. They are also the main pillars of our immune system and hormones. Your daily diet must contain enough protein to replenish these amino acids. Calories are the amount of energy released when your body breaks down food. The more calories a food has, the more energy it can provide to your body. So it is important that your food must have calories and proteins in abundance.

The food group serving size will depend upon various factors like age, activity level, body size and gender. It is also important that one eat a variety of foods from within and across the food groups as some foods from within a food group provide more nutrients than others.