Basic diet planning concepts include consuming a variety of foods, balancing a diet by consuming foods from each of the five food groups, and moderating portion size with each food choice, so that the diet is not excessive in energy.

Choosing nutrient- dense foods such as non-fat milk, fruits, vegetables and whole grains, help supply a diet with many nutrients but not excessive calories.

FUNCTIONAL FOODS
These are referred to as foods rich in phytochemical. These are food or food components, which provide more health benefits than those supplied by the basic nutrients they contain. For example, a Tomato contains the Phytochemical Lycopene, so it can be called a functional food.

PHYTOCHEMICLAS
These are non- nutrient compounds found in plant foods, which protect the plants from infections and microbial invasions and provide color, aroma and flavor. Dietary sources of phytochemicals include fruits, vegetables, legumes, whole grains, nuts, seeds, fungi, herbs and spices.

Phytochemicals may contribute to reduce the risk of certain diseases like heart disease or cancer in people who consume them on a regular basis. A diet rich in fruits and vegetables is the most reliable way to obtain the potential benefits of phytochemicals.

Some food sources that contain phytochemicals include:
Garlic, Onions, Orange/ red/ Yellow fruits and vegetables, tea, Turmeric, soybeans and other legumes.

A useful diet / lifestyle acronym is ABCDE
A - Adequacy of diet
B - Balance in diet
C - Calorie control
D - Diversity in food choice
E - Exercise on a regular basis