There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health.

The World Health Organisation (WHO) makes the following 5 recommendations with respect to both populations and individuals:

• Achieve an energy balance and a healthy weight
• Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
• Increase consumption of fruits and vegetables, legumes, whole grains and nuts
• Limit the intake of simple sugars
• Limit salt / sodium consumption from all sources and ensure that salt is iodized

Other recommendations include:

• Sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. A select few plants (such as soy and hemp) give all the essential acids. A combination of other plants may also provide all essential amino acids. Fruits such as avocado and pumpkin seeds also have all the essential amino acids.
• Essential micronutrients such as vitamins and certain minerals.
• Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
• Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).

Grain

The Grain Group is represented by a thick orange strip. Cereals, breads, pastas, crackers, and rice all fall under this categorization. Bread, cereal, rice, and pasta are grown from cereal crops. Grains supply food energy in the form of starch and carbohydrates. Breads made from refined ingredients are not as highly recommended as whole grains. Whole grains can be found especially in brown oatmeal

6-11 servings daily

Vegetable

A vegetable is a part of a plant consumed by humans that is generally savory (not sweet) and not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc. may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these. The dark green vegetables and the orange color is caused by the vitamins and vegetables like carrots contain lots of vitamin A which helps eye health.

3-5 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.

Fruit

In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds.

These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.

Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomato or avocados.

Oil

The oil group is represented by a thin yellow strip between the Dairy and Fruits Groups. Oils include cooking oils, fats and sweets, along with some good fats found in items like peanut butter and fish.

Dairy

The Dairy group is represented by a medium-thick blue strip between the Oil and Meat groups. Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, eggs, Spices and Herbs are also in this Group.

However, since many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. The meat group is one of the major compacted food groups in the food guide pyramid.

Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. However, this tactic may prove to be ineffective, so large portions of meats are not recommended; 2-3 ounces per day of meat or alternatives are recommended. This is 3-5 servings. For those who don't consume meat or animal products (see Vegetarianism and Taboo food and drink), meat analogues, tofu, beans, lentils, chick peas, nuts and other high-in-protein vegetables make up this grow food