Tier 1: Grains and cereals – the main source of energy in the diet, providing carbohydrates, protein, dietary fiber and Group B vitamins. It is better to mix a variety of grains than to eat one alone. Second layer: vegetables and fruits – provide dietary fiber, minerals, vitamins and carotenoids. In general, red and green – darker yellow vegetables and dark yellow fruits are rich in nutrients. Tier 3: Fish, shrimp, meat and eggs – provide high quality protein, fat, minerals, vitamin A and group B vitamins. Fourth layer: milk and beans – milk is rich in high-quality protein and vitamins, in addition to high calcium content and high utilization rate, is an excellent source of natural calcium; beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamin B1, B2, etc. Fifth layer: oils and fats – mainly provide energy, vitamin E and essential fatty acids.