1. Dairy They’re an excellent source of bone-building calcium, vitamin D and protein, but go for the low-fat or  fat-free versions of milk, yoghurt, and cheese.

2. Fruits Fruit provides vitamins, minerals, dietary fibre & many phytonutrients (nutrients naturally present in plants), that help your body stay healthy.

3. Grains Always choose wholegrain or high-fibre varieties of bread, cereals, rice, pasta, & noodles. Refined grain products can be high in added sugar, fat, and sodium.

4. Lean Protein  Our bodies use the protein we eat  to make specialised chemicals  such as haemoglobin & adrenaline. Protein also builds, maintains, and repairs the tissues in our body.