1.) macronutrients

.carbohydrate:provide energy . found in grains fruits vegetables

.proteins:build and repair tissues . found in meat ,fish egg beans nuts,

.fats:support cell function and energy found in oils nuts seeds avacados.

2.) micronutrients

vitamin:support various body function (eg vitamin c for immunity) found in fruits vegetables dairy

minerals:Essential for bones teeth and other bodily function (eg calcium iron)

3.) water

.vital for hydration and digestion . drink plenty of water daily.

4.) fibre

.support digestion and helps maintain healthy weight. found in whole grains vegetables fruits.

5.) variety

.include different food groups for all nutrients:fruits vegetables whole grains lean proteins healthy fats.

6.) portion control

eat in moderate portions to avoid over . balance calorie in take with activity level

7.) Limit processed foods:

.minimize sugar salt and un healthy fat (eg trans fat)

8.) regular meals:

have balanced meals at regular intervals (break fast,lunch,dinner snacks)

9.) Avoid empty calories:

.limit foods high in sugar and unhealthy fats but low in nutritional value (eg sugary drinks,fast food)