There is no such thing as a single super food which contains every nutrient you will need, so only by eating a varied diet will you get all you need to stay healthy. There are 5 main food groups and ideally you should eat a good balance of each of them each day.
Fruit and Vegetables
Fresh fruit and vegetables, frozen, chilled, canned and dried fruit and juices all count here. You should try to eat at least five portions of fruit and vegetables each day. The size of portion can vary depending on what you are eating, but a good rule is that a portion will generally weigh about 100 grams.
Juice also counts as a portion, but however much you drink in a day it will only count as one portion. This is because juice does not contain as much fiber as solid fruit.
Bread, Potatoes and Cereals (including pasta, noodles and rice)
Starchy foods like these should make up half of your plate. Your body’s main source of energy and the high fiber keeps you regular in the bowel department. An average serving of potatoes also contain a healthy dollop of vitamin C and unless you have smothered them in butter, absolutely no fat.
Lean Meat, Fish, Poultry, Eggs, Nuts, Beans and Pulses
All of these provide a good source of protein, which helps your body rebuild itself. If you are vegetarian then you will not go for meat and fish but eating soya also does this and there are smaller amounts in grains and dairy products.
Milk and Dairy Products
These are a rich source of calcium, which strengthens your teeth and bones and help your muscles and nerves function properly. The best products health wise will be those classified as having lower fat. A pint of milk a day is enough to ensure you are getting the recommended daily intake of calcium.
Foods Containing Fat and Sugar
Fat is a great energy source, but fatty food don’t contain very many nutrients. Just one gram of fat contains about nine calories so unless you take a lot of exercise having eaten a lot of fatty food, your body will retain the fat and you will put on weight. But don’t avoid eating fat altogether, your body needs energy and in smaller doses fat is an important part of healthy eating.