Three Main Groups of Food

There are three main groups of food to provide all nutrients that we need to stay healthy every day.

Source of energy (Carbohydrate): consist of food that contain starch, for example grains, cereal, rice, corn, sago, tubers (for example sweet potato, potato, taro etc.), buckwheat, wheat, oats, and banana.

Source of protein: There are two types of protein: animal protein and vegetable protein. Sources of animal protein are  beef, chicken, egg, milk, turkey, fish, etc. Source of animal protein also contain Zinc that helps Carbohydrate, Fat and Protein metabolism. And sources of vegetable protein are soybean, peanut, walnut, mung bean, kidney bean, almond etc.

Source of vitamins (B and C = Water Soluble Vitamins; A, D, E, K = Fat Soluble Vitamins) : vegetables and fruits. For vegetables, you better choose dark green orange, or red vegetables like spinach, mustard leaf, broccoli, carrot, paprika, tomato (yes, tomato is a vegetable, not a fruit), since it has a lot of chlorophyll (one of antioxidant). And for fruits, you better choose yellow, red or orange fruits like mango, papaya, pineapple, apple, orange, etc.

For adult people, there is suggestion to consume 2-3 slices of  animal protein, 3 crumbs of vegetable protein, 1,5 bowl of vegetable, 2-3 slices of fruit, and 5 plates / 7,5 cups of rice a day.