Five Basic Food Groups

Food is one of the basic needs of the human being. It is required for the normal functioning of the body parts and for a healthy growth. Everyday, we eat a large variety of foods. These foods are classified in different groups according to their composition. They have different nutritional values and they are equally essential for our health. Our body requires carbohydrates, proteins, fats, enzymes, vitamins and minerals for a healthy growth. However, our body cannot produce all these nutrients. Hence, food is the only source to obtain these nutrients in an adequate quantity. If we don’t get these nutrients in sufficient amount, then we may suffer from a number of health problems.

Five Basic Food Groups

The food we eat is available either from a plant source or animal source. It is broadly categorized as vegetarian and non-vegetarian. The food we get from the plant source is considered as a vegetarian food, while the food obtained from the animal source is called a non-vegetarian food. The five basic food groups include vegetables and fruits, starchy foods, dairy products, foods containing fat and sugar and meat group. So let’s learn more about each food group.

• Vegetables and Fruits: Mother Nature has offered a large variety of vegetables such as spinach, potato, cabbage, cauliflower, broccoli, carrot, turnip, etc. and fruits such as orange, mango, grapes, lemon, peach, apricot, etc. Fresh vegetables are an important part of a healthy diet. They provide several vitamins, minerals, fibers and enzymes and are known for offering a number of health benefits. Green, leafy vegetables are rich in iron, which is an important constituent of blood. As vegetables are low in sugar and fats, they are included in weight loss diets. Generally, vegetables contain high amounts of fibers. Therefore, they are good for the health of the digestive system. Most vegetables consist of phytochemicals, which help prevent the chronic diseases such as diabetes, heart disease and some types of cancers. Consumption of vegetables in their raw form or in the form of juice is more preferable, so that you can get all their health benefits. Fruits are a rich source of vitamins, minerals, fibers and carbohydrates. They contain a high quantity of antioxidants, which protect the body from potentially harmful substances. Citrus fruits such as lemons, grapes and oranges are high in vitamin C. The fruits like apricot, cantaloupe, nectarine and peach are a rich source of vitamin A. you can consume the whole fruits or in the form of juice.
• Starchy Foods: Starchy foods such as cereals, maize, bread, pasta, cornbread and potatoes are an essential part of a healthy diet. They contain simple or complex carbohydrates, which are an important source of energy. Starchy foods are considered as fuel for the body, providing energy. More fiber-rich foods in this category are the whole-grain foods such as brown rice, whole wheat bread, grits or oatmeal.
• Dairy Products: Dairy products include milk, cheese, cream, butter and yogurt. They are an excellent source of calcium and proteins. Dairy foods are also rich in vitamin A, B and D. Calcium is important for the health of bones. Vitamin D is required for building and maintaining bone health. Most milk products are high in fats, which help build up the body and provide energy.
• Eggs, Meat and Fish: They are the most important source of proteins, zinc, iron and B vitamins. These nutrients are necessary for growth and repair of the body. Eggs are a rich source of iron and protein. Meat is a major source of vitamin B12. Fish is also a significant source of proteins. Some oily fish such as salmon, sardines, herring and mackerel contain high levels of omega-3 essential fatty acids.
• Foods containing Fat and Sugar: They are the powerful sources of energy required for our body. Fats such as butter, cheese, salad dressings and oils are high in calories. Sweets such as desserts, syrups, jellies, jams, candies and soft drinks contain high amounts of sugar. Most foods in this category don’t consist of vitamins and minerals. That’s why they are known as ‘empty calorie’ foods. They can be consumed in an adequate quantity as a part of healthy diet. If we consume them in excess quantity, it causes obesity. Unsaturated fats present in vegetable oils, seeds, nuts, olive oils, oily fish and avocados are beneficial for health, as they lower the cholesterol levels.

By balancing these five food groups in your daily diet, you can maintain the normal functioning of the body and lead a healthy life.