Typically an unrestricted diet per day revolves around the five main food groups. These foods are;

1-     Bread, cereals, rice, pasta and noodles

2-     Vegetables and legumes

3-     fruit

4-     milk, yoghurt and cheese

5-     Meat, fish, poultry, eggs and nuts

For those who are vegetarian they must find substitutes for lean meats and fish (which are typically high in protein). They may choose to eat more of other foods such as eggs, soybeans, whole grains, nuts and seeds.

For vegans they must find substitutes for dairy which is typically high in calcium. They may choose to consume foods such as soy products (tofu), certain green vegetables (kale and broccoli) and certain beans (navy beans and baked beans).

For each food group it varies how many serves are needed per day, view table below for details.