Healthy food Eating healthy and balanced food is the basis for good health away from disease by diversifying daily food to all major food groups, containing the appropriate calories with the daily activity of the individual. And balanced. As mentioned previously, a healthy diet should include the main food groups, which are divided into five groups: Healthy Food Ingredients Carbohydrate (Cereal): the food that supplies the body with the energy necessary for daily activities, and the staple foods in the carbohydrate group: Bread, pasta and burghul. Proteins: Protein-rich foods help to grow the body and regenerate the cells of the body. There are two sources of protein, the first plant source and the other animal source. Protein is a rich source of iron, zinc and vitamin B, but it is a high-fat group, so nutritionists are advised to eat meat after the elimination of fat, and the body needs to the amount of two to three servings of meat Daily according to the Pyramid Guidelines. Milk products: Dairy is a rich source of calcium is important for bone health, so eating milk and dairy products on a daily basis protects against osteoporosis, as well as milk contains vitamin A and vitamin D, and the foods of this group milk, yoghurt and cheese, Three dairy daily. Fat and oil group: This group contains animal fats and vegetable oils, such as butter, fat, canola oil, olive oil, and other oils, so you should eat low amounts of fat to protect the body from cardiovascular disease. Fruits and Vegetables: This group includes all kinds of vegetables and fruits. Fruits and vegetables contain good amounts of dietary fiber. Two to three servings of fruits should be taken. Eat three to five servings of vegetables. Fruits and vegetables contain most nutrients such as caffeine and folic acid. Magnesium and iron. Tips for a healthy diet Eat vegetables, fresh fruits and whole grains, such as brown rice and whole wheat, instead of processed juices and processed grains. Reduce intake of high-fat foods such as fatty meats and fried foods with oils and fast foods that contain high saturated fat. Drink plenty of water, where the body needs at least eight glasses of water daily, and works to maintain the health of the various body organs and help them to carry out their vital functions. This meal should include various food groups in a balanced manner, and recent studies have revealed that breakfast helps to lose weight for people who suffer from Obesity.