Healthy eating is necessary to prevent diseases, boost the immune system and for speedier recovery from illnesses. For a health eating pattern there are four food groups.

Vegetables and Fruit- Canned, frozen and fresh vegetables or fruit are good choices of this food group. Dark green and orange vegetables are high in folates and vitamin 'A'. One serving of each daily is recommended. Orange vegetables are rich in carotenoids such as beta carotene.
- Examples of dark green vegetables are broccoli, lettuce, spinach and brussels sprouts
- Examples of orange vegetables are squash, sweet potato, carrots and pumpkin.
- Examples of orange fruit are apricots, cantaloupes, mangos and papaya
Daily Requirements
 Children age 2-4: 4 servings
 Children age 5
 Children age 9-13: 6
 Teenagers: 7 to 8
 Adults 19-50:7-10
 Adults 51+: 7
A serving is:
 1 cup of raw leafy vegetables
 1 apple
 1/2 cup cooked leafy vegetables
 ½ cup frozen, canned or fresh vegetables
 125 ml fruit juice (100%)
 1/2 cup frozen, canned or fresh fruit

Grain products- Grains are an excellent source of fibre. They are also low in fat. They provide carbohydrates, iron, fibre, vitamin B. magnesium and zinc.
Healthy eating includes whole grain-Make 1/2 of your daily servings of grain products whole grain. Examples of whole grains are brown rice, buckwheat, bulgur, quinoa, oatmeal, wild rice, whole oats, rye and whole wheat.
Daily Requirements:
 Children age 2-4: 3 servings
 Children age 4-8: 4
 Children age 9-13: 6
 Teenagers: 6-7
 Adult age 19-50: 6-8
 Adults age 51+: 6-7
A serving is:
• 1 slice of bread
• 1/2 bagel
• 1/2 cup cooked rice
• 1/2 cup cooked pasta or couscous
• 30g of cereal
• 1/2 pita or tortilla

Milk and Milk Alternatives- Milk and Milk alternatives is the third group of foods. These products are milk, fortified soy beverage, cheese, yogurt and kefir. Canned, powdered, evaporated and condensed all count as milk choices.
Daily Requirements:
 Children age 2-8: 2 servings
 Children age 9-13: 3-4 servings
 Teenagers: 3-4 servings
 Adults age 19-50: 2 servings
 Adults age 51+: 3 servings
A serving is:
• 175g yogurt
• 250 ml milk
• 250 ml fortified soy beverage
• 50g cheese
• 175g kefir
2 cups of milk daily will provide adequate vitamin D, calcium, vitamin B, zinc, protein, magnesium. Look for milk that is low in fat for maximum nutrition. An excellent milk alternative is fortified soy beverage. When buying soy beverage check the label to ensure that it is fortified.

Meat & Meat Alternatives- Meat and Meat Alternatives provide iron, zinc, magnesium, vitamin-B, protein, fat and Omega-3. Omega-3 present in fish reduces the risk of cardiovascular disease.
Foods in this group are poultry, lean meat, eggs, legumes, lentils, fish, nuts, peanut and peanut butter, tofu and chick peas.
Daily requirements:
• Children age 2-8: 1 serving
• Children age 9-13: 1-2 servings
• Teenagers: 2-3 servings
• Adults age 19-50: 2-3
• Adults age 51+: 2-3
A serving is:
• 75g lean meat
• 75g of poultry
• 2 eggs
• 3/4 cup cooked legumes
• 3/4 cup tofu
• 2 1/2 oz of fish
• 30 ml peanut butter
Two servings of fish a week is part of a healthy eating pattern. Eat legumes and beans often, they are excellent alternatives to and nutritious enough.

Fats and Oils
Oils and fats are also important. Oils and fats supply calories and essential fats; they help our bodies absorb fat soluble vitamins such as A, D, E and K. The type however is as important as the amount.
Polyunsaturated and monosaturated fats are good sources of Omega- 3 and Omega-6. A certain amount is required in our diet. Saturated and trans fat on the other hand can contribute to cardiovascular disease, limiting these is a healthy eating pattern.
To ensure you get the type and amount of fat in your diet, include 30-45ml of unsaturated fat each day. This can be fat or oils used in salad dressing, for cooking, at the table or mayonnaise.