The simplest way to make sure you eat a balanced diet is to eat some foods every day from each of the basic four food groups. These four are meat and other proteins; milk and milk products; fruits and vegetables; and breads and cereal foods.

The meat group includes poultry, fish, eggs, cheese, beans and peas, nuts, seeds, and peanut butter. These foods provide protein (as do milk products and many vegetables), which is essential for maintenance and repair of body tissues. They also supply iron for red blood cells, other minerals, vitamins, and some fat Adults, teenagers, and children should have two servings a day of foods from this group.

Milk and milk products, including yoghurt, cheese, and ice cream, are important as a source of calcium to maintain bones and teeth and to keep the nervous system healthy. Milk products also provide protein, some vitamins and fat. Adults need two servings a day; teenagers need four, children need two or three. A serving is 240 gms of milk or yoghurt, 1-1/2 cups of ice cream, or a little more than 30 gins of hard cheese.

Vegetables and fruits provide important vitamins and minerals. They also supply us with dietary fiber to help keep the digestive system operating smoothly. Everyone should have tour servings a day. A serving is one potato or apple or a half cup of chopped vegetables or fruits.

One serving from this group every day should be rich in vitamin C-orange or tomato juice, for instance, or strawberries or cantaloupe.

One serving, at least every other day, should be high in vitamin A-one of the deep green or yellow vegetables and fruits, including carrots, sweet potatoes, broccoli, greens, apricots and peaches.

The whole grain and enriched breads, cereals and pasta foods provide carbohydrates for food energy. They also supply some protein, minerals and vitamins, and dietary fiber. Everyone should have at least four servings a day. A serving is one slice of bread, half a cup of pasta or rice, or a bowl of cereal.

In addition to foods from these groups, the diet should include some butter, salad oil, or other fat, for fat-soluble vitamins and essential fatty acids. Some simple desserts, such as puddings, may be added if you need extra calories.