6 Healthy Foods To Be Eaten In Every Food Group

The secret to healthy eating lies in including a variety of nutrients from all food groups on your plate. Each food group offers its own unique set of key nutrients, and understanding these is essential for maintaining a balanced diet.

To meet your body’s nutritional needs, it’s important to consume foods from each of the five groups every day. You don’t have to eat every item within a group—just a few essential ones are enough. What matters is variety, since different foods provide different vital nutrients.

Experts recommend eating in the right proportions from all five food groups to ensure your body gets the vitamins, minerals, and energy it requires. By choosing wisely, you can enjoy a nutritious and well-balanced diet.

In this article, we highlight some of the healthiest options from each food group:

# Grains – Brown Rice

Swapping white rice for brown rice can lower the risk of diabetes by nearly 16%. It has a gentler impact on blood sugar levels and offers more fibre.

# Fruits – Apples

Apples are rich in soluble fibre, help curb hunger pangs, and provide solid nutrition. They’re portable, convenient, and can be enjoyed anytime.

# Vegetables – Leafy Greens

Leafy greens support cognitive health and may reduce the risk of dementia and Alzheimer’s disease.

# Protein – Red Kidney Beans

These legumes are packed with protein, fibre, and complex carbs, along with a high dose of antioxidants.

# Dairy – Greek Yogurt

A single cup of thick Greek yogurt delivers over 20 grams of protein, making it excellent for muscle health. Choosing plain yogurt also helps cut down on added sugars.

# Fats & Oils – Grapeseed Oil

Unlike many other oils, grapeseed oil doesn’t oxidize easily, preventing free radical formation. With its healthy unsaturated fats, it’s also a heart-friendly choice.