Some Basics on the food groups and why they're good for you first. We have fruits and veggies. Both are packed with nutrients that are important for your body to function. Ian and nutrients like vitamin C, which can help grow and repair body's tissues heal cuts and wounds and keep your gums healthy, vitamin A, which is found in many veggies helps, keep your eyes and skin healthy and protect your body against infections. They also have potassium and fiber which can help maintain healthy, blood pressure, and reduce your risk of heart disease. Next, we have grains grains, especially gold rings, in help, reduce risk of chronic disease. Dietary, fiber complex, carbohydrates and more. They can help reduce blood pressure, May lower the risk of heart disease and I'll see go to the bathroom you here. Thanks fiber. Next up, proteins proteins are the building blocks of muscles skin blood cartilage and more proteins are one of the three nutrients that provide Reese, the others are fats and carbohydrates, different proteins, provide nutrients that keep your body up and running some foods with protein have zinc, which supports your immune system, others have magnesium, which helped build your bones and supports muscle function, finally, dairy, dairy is especially good at building and maintaining strong teeth and bones. Dairy has vitamin D which helps us maintain the right levels of phosphorus. And Calcium and dairy products are a huge source of calcium. In many people's diets, while fruits, vegetables grains casings and dairy aisle have a wide variety of different nutrients and vitamins. You can see that there are tons that overlap. Let's end with this was viewed of recommended portion sizes for kids, ages 9 through 13, you should have one and a half to two cups of fruit per day, one and a half to three and a half cups of vegetables per day. Day 5 to nine ounces of grains per day, four to and a half ounces of protein per day and three cups of dairy for day, even though it's very important to make sure you're eating Foods across the five food groups, you can see here that half of your entire place is fruits and vegetables. Depending on the grains protein and dairy choices that you made food from these food groups can be high in sacks and sodium, which one's even X. Are not good for your body. Listen veggies. Have a larger portion size, because they're high in a variety of nutrients and vitamins and don't usually contain saturated fats, or an excess of sodium. Which can lead to health issues like obesity heart disease later in life, even though there are so many different food choices that you could make within the five food groups, it could be fun to experiment with Foods, you never thought you'd like when in doubt return to my plate for some guidance and Don't forget to have fun.