Eat a tiny bit of these foods each day: Sugar, fats and oil

Recommend:

• Brown sugar is better for your health than white sugar. Intake white sugar may risk eating bleached white substance. Polyunsaturated and monounsaturated fats such as olive oil, canola, flax oil, sunflower seed oil, sesame oil and Omega-3 Fatty acid is good for your heart.

Eat a little of these foods each day: Milk, cream, yogurt, cheese and butter

Recommend:

• Low fat or free fat milk with high calcium is nice for your health. Since it is the excellent source of calcium and doesn’t contain fat or has only tiny fat. You can also find other dairy products which are free fat or low fat.

Eat some of these foods each day: Fish, meat, poultry and eggs

Recommend:

• Fish is easier to digest than other meat.For excellent health you may choose oily fish which contain  Omega-3 Fatty acid such as salmon, trout, and herring.

• Meat contains highly absorbable trace minerals like iron and zinc.

• Poultry and seafood offers vitamin B6.

Eat lots of these foods each day: Vegetables, fruits and grains

Recommend:

• The best way to meet nutritional needs is eat 5 colors vegetables and fruits; red, blue/purple, green,yellow/orange and white.(See Five Colors for your Healthy Living).

• Choose whole grain products whenever possible. They are complex carbohydrates and also hit your bloodstream more slowly, giving you a longer lasting source of fuel and making you feel full longer than highly processed carbohydrates such as white bread, white rice and white sugar. Moreover, they provide more vitamins, minerals, and fiber than products made from processed white flour.