We eat food almost every other day of our lives, but the question is “are we eating the right foods and in the right quantities?” the food groups listed below will ensure you’re on the right nutritional path, especially in times like these when are health is top most priority.

Eating foods out of all of these five food groups ensure you are getting a healthy amount of the nutrients needed for your body throughout the day, because each food group includes a variety of foods that are similar in nutritional makeup, and each group plays an important role in an overall healthy eating pattern. Some of the food groups are broken down further into subgroups to emphasize foods that are particularly good sources of certain vitamins and minerals.

Here are the five foods you should be eating every day,


Not only are fruits full of fiber, but they have natural sugars in them (fructose) that make fruits a delicious sweet treat to add to any meal. We recommend consuming whole fruits such as: you can eat them as whole fruits, or you can even enjoy them into smoothies.

  • Apples
  • Bananas
  • Oranges
  • Pears
  • Peaches
  • Grapes
  • Watermelon
  • Cantaloupe
  • Pomegranate
  • Strawberries
  • Pineapple
  • Mango
  • Raisins
  • Grapefruit
  • Cherries


Vegetables are an easy way to fill up your meal without adding too many calories. Plus, they can come in all different forms! There are five different groups of vegetables you can choose from, including:

  • Dark green vegetables: Broccoli, collard greens, spinach, romaine, etc.
  • Red and orange vegetables: Carrots, red peppers, tomatoes, sweet potatoes, etc.
  • Beans and peas (also considered protein!): Kidney beans, black beans, chickpeas, split peas, lentils
  • Starchy vegetables: White potatoes, corn, green peas, etc.
  • Miscellaneous: Mushrooms, summer squash, iceberg lettuce, avocado, etc.


Contrary to popular belief, it’s actually good to have carbs in your diet—especially the grains that haven’t been stripped of their nutrients—including fiber and keep you feeling fuller for longer. Some of the best grains to put on your plate include:

  • Whole-wheat bread
  • Brown rice
  • Popcorn
  • Oatmeal
  • Whole-wheat pasta
  • Quinoa, and many more,


Not only is protein essential in a diet to help you feel full, but it’s also good to consume for your overall muscle health and metabolism. Some of the best proteins to put on your plate include:

  • Seafood: Salmon, tuna, trout, tilapia, sardines, herring, mackerel, shrimp, crab, oysters, mussels, etc.
  • Meat & Poultry: Beef, chicken, turkey, pork, eggs, etc.
  • Plant-based: Nuts, nut butter, seeds, soy products, etc.


Lastly, dairy products can serve as an extra source of protein in your diet and fat, which are both helpful for making you feel full after your meal. It is important to consume dairy products in moderation. Some of the best dairy products include:

  • Milk
  • Yogurt
  • Keifer
  • Cheese
  • Cottage cheese
  • Calcium-Fortified Soymilk
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