Eating a balanced diet is essential for a healthy body. A variety of healthy foods is recommended, and some are better for your health than others. Some of the recommended foods are listed in Table 11. Those recommended for good health include lean meat, shellfish, unsaturated fats, dried fruit, jams, and sucrose. To increase the variety of your diet, try adding different herbs, spices, and whole grains to your dishes. It is essential to eat a variety of nutritious foods, preferably from all five food groups. Choosing foods that are high in nutrients will help you maintain your overall health and protect against chronic disease. Eating a variety of healthy foods in the recommended daily servings of each food group is an essential part of a healthy diet. Limit your intake of high-fat foods such as cakes, biscuits, and takeaways. Avoid foods high in sugar and sodium, as well as soft drinks. These should be eaten in small quantities and on an occasional basis. A typical serving of soft drinks is between four to six cups. Fats are necessary for energy and cell health, but too much of them can increase your calories and cause weight gain. Fats, particularly saturated fats, are associated with increased risks of cardiovascular disease. While a reasonable amount of fat is essential, it should not exceed 10% of your total calorie intake. To get the best nutrition from fat, choose extra virgin olive oil. Deep fried foods are high in calories and lack nutritional value. A healthy diet is a balance of fats that meets your dietary needs and is rich in antioxidants. A healthy diet should include at least one third of starchy carbohydrates. Starchy carbohydrates include bread, rice, pasta, and cereals. Choose wholegrain varieties of these foods, as these contain more fibre than their white or refined counterparts. Wholegrain foods help you feel full longer. Some people mistakenly think that starchy foods are fattening, but in reality they contain only half the calories of fat. So, you should be careful when choosing your favourite foods. Changing to whole grains is beneficial for your health in 10 different ways. A switch to whole grains lowers your risk of cancer, type 2 diabetes, heart disease, and stroke. 100% whole wheat bread is another excellent choice because it adds fiber and vitamins to your diet. Also, the dietary fiber in whole wheat bread can help your body absorb more of the nutrients it needs. If you are unsure about which food to eat, check with your doctor. A healthy diet is composed of food that contains appropriate amounts of macronutrients and adequate amounts of micronutrients. These macronutrients provide the body with the energy needed for cellular processes. These include carbohydrates, protein, and fats. The micronutrients are vitamins and minerals that our bodies need in small amounts. These nutrients are essential for our bodies to grow, maintain a normal metabolism, and protect against diseases associated with aging.