It's important to get active and enjoy some time outdoors, but it's also important to know the food groups and what should be taken daily.

Fruit & Veg

Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre. There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them. A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.

Grain

Grain is the harvested seed of grasses such as wheat, oats, rice, and corn. Other important grainsinclude sorghum, millet, rye, and barley. Around the globe, grains, also called cereals, are the mostimportant staple food. Humans get an average of 48 percent of their calories, or food energy, from grains.

Protein

Protein is an important component of every cell in the body. Your body usesprotein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Dairy

Dairy products are important for building healthy bones and for maintain- ing a healthy weight. Dairy products are also healthy for your teeth and gums by reducing your risk for gum disease. Dairy products are high in calcium, vitamin D, vitamin A, magnesium, zinc, and protein.

Fats and Sugar

Fats provide your body with energy to carry out daily activities. They also serve as carriers to the fat-soluble vitamins A, D, E and K. Fat deposited in your body acts as an insulator preventing loss of heat. But be careful not to have too much because it is not good for your body.