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Health Success
We believe there are positive steps you can take right now to achieve a feeling of excitement and work your way toward ultimate personal and financial success. Don't wait. The time is NOW.
Train Your Brain
KEEP
Going.
KEEP
Going.
KEEP
Going.
The Right Mindset is Key.

The first order of business is to get yourself in the right mindset. It's imperative that you tell yourself that you're going to work out, no-matter what. Except for serious illness or injury, this should be your mindset. If you need help with your mindset, please read our Living Successfully book, pages 9-27.


A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Eating Right
Eating Right

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

A Balanced Diet
A BALANCED DIET FEATURES FOODS FROM THE FOLLOWING CORE ELEMENTS: PROTEINS, FRUITS, VEGETABLES, GRAINS & FATS/OILS.

Protein
Here are 10 science-based reasons to eat more protein:
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.
1. Reduces Appetite and Hunger Levels. 2. Increases Muscle Mass and Strength. 3. Good for Your Bones. 4. Reduces Cravings and Desire for Late-Night Snacking. 5. Boosts Metabolism and Increases Fat Burning. 6. Lowers Your Blood Pressure. 7. Helps Maintain Weight Loss. 8. Does not harm healthy kidneys. 9. Helps your body repair itself after injury. 10. Helps you stay fit as you age.
Examples of Proteins:
lean meats – beef, lamb, veal, pork, kangaroo, poultry – chicken, turkey, duck, emu, goose, bush birds, fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams, dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese), eggs.

Fruit
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.
Examples of Fruits:
Apples and pears, citrus – oranges, grapefruits, mandarins and limes, stone fruit – nectarines, apricots, peaches and plums, tropical and exotic – bananas and mangoes, berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit. melons – watermelons, rockmelons and honeydew melons.

Vegetables
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.
Examples of Vegetables :
Leafy green – lettuce, spinach and silverbeet, cruciferous – cabbage, cauliflower, brussels sprouts and broccolim, marrow – pumpkin, cucumber and zucchini, root – potato, sweet potato and yam, edible plant stem – celery and asparagus, allium – onion, garlic and shallot.

Grains
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Examples of Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.

Fats/Oils
Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.
Examples of Carbohydrates: Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.