We’ve all heard the saying before, “An apple a day keeps the doctor away.” Although it may not be completely realistic, its message of eating right to stay healthy does ring true.  But what does “eating right” really mean?  It can be a little confusing and difficult at times to understand and to choose what we should eat to stay healthy.  However, eating right doesn't have to be so complicated! An easy way to know if you are eating healthy is make sure you have balanced meals.  What exactly is a balanced meal? A balanced meal means that your plate has foods from all five of the basic food groups. Having balanced meals helps to reduce the risks of many diseases, such as diabetes and cancer, and gives your body the tools it needs to build strong bones and muscles! Below we can see each food group and how it helps our bodies to stay healthy and strong.

Grains Group:

• Grains include foods like cereal, bread, rice, oatmeal, and crackers
• Grains provide us with carbohydrates which gives us energy
• Whole grains also provide us with fiber to keep our digestive system clean
• Whole grains are rich sources of magnesium, a minerals that helps build strong bones, and selenium, which promotes a healthy immune system 

Vegetable Group:

• Vegetables in this group include broccoli, carrots, potatoes, corn, and spinach
• Vegetables are rich in vitamins A, C and E which help to keep your eyes and skin healthy
• Eating a variety of different veggies can help keep our blood pressure low 
• Vegetables contain antioxidants that help to reduce the signs of aging and age-related diseases such as Alzheimer’s and muscular degeneration 

Fruits Group:

• Some fruit in this group include apples, oranges, watermelon, strawberries, and grapes
• Fruits provide vitamins and minerals and also help to reduce the risk of diseases
• Fruits give us fiber to help keep our digestive system clean 
• Fruits are lower in calories per cup than other foods, which help lower total calorie intake and maintain a healthy weight

Dairy Group:

• The dairy group includes foods like milk, yogurt, cheese, and pudding
• Dairy is a good source of calcium which helps to build strong bones
• Dairy is good source of healthy fats and protein
• Eating dairy products can lead to a reduced risk of diabetes and lower blood pressure

Protein Group:

• The protein group includes foods like chicken, fish, eggs, tofu, beans and nuts
• Foods from this group are full of nutrients that help build strong muscles, bones, and skin
• Protein gives us energy to stay active and helps our blood carry oxygen throughout our body
• Food from this group are a good source of fats and B Vitamins which help our nervous system to function properly

References

Nutrition Education, Free - Fun Healthy Kids' Games, Healthy Family Living Website, My Plate Education, Healthy Eating Wellness Tools, Children's Nutrition Information, Free Kids' Games. (n.d.). Retrieved November 14, 2014, from http://www.nourishinteractive.com

Welcome to the Five Food Groups. (n.d.). Retrieved November 14, 2014, from http://www.choosemyplate.gov/food-groups/

Children’s Nutrition. (n.d.). Retrieved November 14, 2014, from http://www.nutrition.gov/life-stages/children

Children's health. (n.d.). Retrieved November 14, 2014, from http://www.mayoclinic.org/healthy-living/childrens-health/in-depth/nutrition-for-kids/art-20049335