In order to have balanced and healthy meals throughout the day, you need to have the recommended amount from each of the four food groups.  The groups are Grain Products, Fruits and Vegetables, Milk Products and Meat and Alternatives. 
Grain Products 
- A recommended 5-12 servings a day.
- A single serving are foods such as a bowl of cereal, or a slice of bread.
- Two servings are foods such as pasta, rice, or begals.
- Try to choose whole grain and enriched products as much as possible.
Fruits and Vegetables
- A recommended 5-10 servings a day.
- A single serving is a medium sized vegetable or fruit such as a banana, apple, or carrot.
- A single serving can also be a small salad or canned fruit.
- Try to choose dark green and orangle vegetables and orange fruit more often.
Milk Products
- For the average teen, a recommended 3-5 servings a day.
- A single serving is a cup of milk (250 mL), 2 slices of cheese, or a 3/4 cup of yogurt (175 g).
- Try to choose low-fat milk as much as possible.
Meat and Alternatives
- A recommended 2-3 servings a day.
- A single serving is an egg, a can of beans, 30 mL of peanut butter or 50-100 g of meat, poultry, or fish.
- Try to choose leaner meats, poultry and fish, aswell as dried beans, peas and lentils.