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Building Balance with Food Groups

Balanced eating becomes much easier when we look at it through food groups. Each food group plays a unique role in the body and contributes essential nutrients. To achieve balance, it is important to include all groups in the right proportion every day.

1. Grains & Cereals

  • Role: Main source of energy, provide complex carbs, fiber, iron, and B vitamins.
  • Recommended intake: 6–11 servings/day
  • Examples of 1 serving: 1 slice bread, ½ cup cooked rice/pasta/oats, 1 small chapati
  • Tip: At least half should be whole grains (brown rice, whole wheat, oats, millet)

2. Fruits & Vegetables

  • Role: Supply vitamins, minerals, antioxidants, and fiber to boost immunity and digestion.
  • Recommended intake: Vegetables: 3–5 servings/day, Fruits: 2–4 servings/day
  • Examples of 1 serving: 1 cup raw leafy veg or ½ cup cooked veg, 1 medium fruit (apple, orange, banana) or ½ cup chopped fruit
  • Tip: Choose a variety of colors (“eat the rainbow”) to cover all nutrients.

3. Protein Foods

  • Role: For growth, tissue repair, hormones, enzymes, strong muscles & immunity.
  • Recommended intake: 2–3 servings/day
  • Examples of 1 serving: Palm-sized piece of chicken/fish/egg, ½ cup cooked lentils/beans/daal, 2 tbsp nuts/seeds
  • Note: Animal proteins are complete proteins. Plant proteins should be combined (e.g., rice + lentils) to make them complete

4. Dairy & Alternatives

  • Role: Provide calcium, protein, vitamin D, phosphorus → strong bones & teeth.
  • Recommended intake: 2–3 servings/day
  • Examples of 1 serving: 1 cup milk, ¾ - 1 cup plain yogurt, 2 slices of cheese
  • Tip: Lactose-intolerant? Choose fortified soy/almond/oat milk.

5. Fats & Oils

  • Role: Needed for brain health, hormones, energy, and vitamin absorption.
  • Recommended intake: Use sparingly (2–3 small servings/day).
  • Examples: 1 tsp oil/ghee, 1 tbsp seeds, 6–8 nuts
  • Tip: Prefer unsaturated fats (olive oil, nuts, fatty fish). Limit fried foods & sweets.
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