Eating a range of foods from all food groups will help to provide a person with the nutrients they need as they mature. Fruits, fruits, whole grains, and non-fat or fat-free milk are included in a balanced eating plan; lean meat, poultry, fish, beans, eggs, and nuts are included and saturated fats, trans fats, salt, and added sugar are low.

For adults

The following are included in a balanced diet:

• Eat vegetables and fruits. They can be dried, frozen, or raw. Eat more dark green vegetables such as broccoli or leafy greens, and orange vegetables such as sweet potatoes and carrots.
• Vary the opportunities for protein with more fish, beans, and peas.
• Eat at least three ounces a day of whole-grain cereals, bread, crackers, rice, or pasta. Whenever practicable, choose whole grains.
• To help keep the bones safe, have three servings of low-fat or fat-free dairy (milk, yogurt, or cheese) fortified with vitamin D.
• Create polyunsaturated and monounsaturated fats from the fats you consume. When cooking, switch from solid fats to oils

For infants and young children

Advice for babies and children on a balanced diet is similar to that for adults, but the following elements are important as well. During the first 6 months of development, babies should be breastfed only. Until 2 years of age and beyond, children should be breastfed continuously.

Breast milk can be supplemented with a range of suitable, nutritious, and nutrient-dense foods from 6 months of age onwards. It is not appropriate to apply salt and sugar to complementary foods.