Food does three main jobs for our body. Energy-giving foods give us the power to run, play, and work. They are rice, bread, noodles, potatoes, sugar, butter, and oil. Body-building foods help us grow tall and strong and repair our body when we are hurt. They are milk, eggs, fish, chicken, meat, beans, lentils, and nuts.
Protective foods protect us from diseases and keep our eyes, skin, and teeth healthy. They are fruits and vegetables, which are full of vitamins and minerals. A meal that has some food from every group is called a balanced diet. Water and fibre are important too. Fibre in fruits, vegetables, and whole grains helps food move through our body. Eating too much of one thing, like only sweets or only rice, is not balanced and makes us weak.
Example: Check today's lunch. Rice = energy. Fish or egg = body-building. Vegetables and fruit = protective. If one group is missing, add it at dinner!