1. Rice And Alternatives .Consists of staples which provides us withcarbohydrates , vitamins , minerals anddietary fibreFruit GroupFruit contains rich sources of vitamins , minerals and dietary fibres . Fruits provide vitamin C and EVegetable groupThis group consists of leafy and non-leafy vegetableswhich are rich in vitamins and minerals . Do not overcook vegetables in order to minimize nutrient lose.Meat and alternatives GroupThis group includes meat , poultry and fish ; milk and dairy products . These food are excellent sources of protein , good for building muscles and meat poultry and fish are also rich in iron . This group also includes milk and dairy products , rich in calcium to build up strong bones and teeth . 4.Research (balanced dish)