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Bread and Grains A balanced diet is basedon bread and grains (foods like rice and cereal). Thesefoods give you fibre, iron and vitamin B. At least 40% of what you eat every day should be types of food in this category. YOU should eat plenty of vegetables and fruit every day to make sure you get enough potassium and vitamins A, C and E. [Dairy products] Types of food in this category, like milk and cheese, have lots of calcium and vitamin D. These two elements protect your bones. You should consume milk, cheeseor yoghurt everyday. Meat, fish and beans This category also includes eggs and nuts. These types of food give you iron, magnesium and protein. While meat, such as chicken, is better for you than fatty, red meat. Fats and oils A little oil every day (about five or six spoonfuls) is useful against heart disease.