Diversification of foods A variety of foods should be consumed in the recommended quantities from each food group daily, in order to obtain a varied and balanced nutritional component. It is also worth noting the importance of choosing different foods from the same food group, because each type provides different types of basic nutrients, including The main food groups: [1] Vegetables and legumes: They can be consumed raw, cooked, as a snack, or as a side dish, such as: mashed potatoes, added to sandwiches, or eat raw vegetables such as carrots and celery stick. Fruits: You can eat bananas, or apples for breakfast, or add some berries to coffee as an afternoon snack. It is advisable to eat whole fruits instead of squeezing them, as fruit juice contains less fiber compared to whole fruit. Bread, cereals, rice, pasta and vermicelli: These and other types contain protein, so whole grains are recommended for bread and cereal. Lean meats, fish, poultry, eggs, nuts, and legumes: These types are all good sources of protein, and lean meat can be added to a sandwich, or eat a few nuts as a snack. Milk, yogurt, and cheese: yogurt can be added to breakfast cereals with milk, or cheese can be used to make a sandwich, or in salads. Eating fresh food It is recommended to eat fresh foods because they provide more nutrients and contain fewer additives, and avoid that treatment that is rich in energy, fat and added sugars, and whole foods, such as: fresh fruits are a good source of vitamins and minerals, while Processed foods contain added ingredients, such as dyes and preservatives, and the treatment process itself can destroy nutrients, and consuming a large amount of processed foods may increase your risk of heart disease and diabetes. [2] Ah sugar can eat large amounts of saturated fat that increases the cholesterol level in the blood, leading to increased risk of heart disease, and eating foods and beverages that contain a high proportion of sugar to an increased risk of obesity, tooth decay may result.