Breakfast

• Breakfast is the most important meal of the day, and it's simple to create a meal utilizing all food groups. Start with a glass of tomato juice or vegetable juice, which gives you a vegetable serving. Include a bowl of oatmeal with raisins and walnuts. The oatmeal provides a serving from the grain group, the raisins provide a serving from the fruit group and the walnuts are considered part of the protein food group. Add a glass of low-fat or fat-free milk to satisfy the dairy group, and you're ready to start your day.
  
  

Lunch

• According to the USDA, one slice of whole-wheat bread or five whole-wheat crackers provide one serving from the Food Pyramid's grain group. Along with this, prepare a spinach salad with cucumbers, tomatoes, carrots and tuna or salmon to cover the vegetable group and the protein group. Add a sweet ending to your lunch with a bowl of yogurt mixed with bananas, strawberries and blueberries, which count as servings from the fruit and dairy food groups.
  
  

Dinner

• Whole wheat pasta with artichokes, mushrooms, zucchini, mozzarella cheese and sliced chicken create a dinner from the grains, vegetables, milk products and protein groups of the Food Pyramid. To complete this dinner, serve a dish of mixed fruits like strawberries, kiwi, blueberries and pineapple for a complete and nutritious dinner made from all five food groups.
  
  

Brunch

• If you're a fan of Sunday brunch, begin your meal with a fresh grapefruit or glass of freshly squeezed orange juice from the fruit group. Then, enjoy a Swiss cheese omelet with asparagus and whole-wheat toast, or a spinach or mushroom quiche. The Swiss cheese omelet combines vegetables, dairy and protein while the whole-wheat toast satisfies the grains group. Alternatively, the spinach or mushroom quiche provides servings of vegetables, dairy, protein and grains all in one dish.