What are you going to have for lunch today? This is a very important question. Food “builds” your body. If you want your body to be strong, you need to choose your foods carefully.

Your most basic food should be grains, like rice and bread. These foods are high in carbohydrates, the basic fuel of the body. Carbohydrates give you energy. If you do not get enough bread and rice, you will feel tired easily.

Your next largest group of foods should be fruits and vegetables. Your body needs about four or five fruits and some vegetables a day. Fruits and vegetables give your body important vitamins. For example, the vitamin C in oranges and other fruits helps fight sickness.

If you want your muscles to be strong and healthy, you need protein. Most of your protein comes from meat, but you can also get protein from beans and nuts.

There are 206 bones in your body. Each of them needs calcium to remain strong. Calcium comes mostly from milk products like cheese, yogurt, and of course milk. If you eat the right foods, you will be much healthier.

(Adapted from Reading - LingualForum)

The word “them” in paragraph 5 refers to _______.