In this post we will define what food groups are, identify the main foods groups and their importance to you. A food group consists of foods with similar biological and nutritional qualities. Typically, most food guides rely on food groups as the basis of recommended daily servings for a healthy diet.
-A serving is a metric utilized to designate the portion of food recommended from a particular food group.
Grains and starches – This food group constitutes cereals, grains, breads and other starches. It is encouraged that you consume generous portions from this group each day. As a matter of fact, you should obtain the most servings from this group. This food group provides you with carbohydrates- the major source of energy for your body and brain to function optimally. You also get other nutrients such as vitamins and minerals like the B vitamins, iron and fibre. Importantly, assert that you opt for whole forms of this food group rather that refined or processed forms to obtain adequate nutrients while still maintaining adequate calorie intake. Examples of foods from this group include: yams, sweet potatoes, cassava, wholegrains e.g. wheat, oats, rice, millet, sorghum, whole-wheat bread, and brown rice.
Milk and milk products-Constitutes of milk, yoghurt, sour milk etc. This food group provides you with calcium, Vitamin B2 and Vitamin D that promote bone health and metabolism. Preferably, select low-fat alternatives from this food group.
Fruits-They provide various minerals and vitamins e.g. Vitamin C, Vitamin A as well as adequate amounts of fibre. You are encouraged to consume generously from this group.
Vegetables-They also provide you with minerals and vitamins e.g Vitamin C, folate, Vitamin K and fibre etc. You are encouraged to consume generously from this group.
Vegetable and animal proteins –Animal proteins include meat and meat substitutes -Examples of meat and meat substitutes include pork, beef, chicken, turkey etc. Vegetable proteins include legumes and pulses. This food group provides you with proteins.
Fats, oils and sweets-Examples include margarine, mayonnaise, sweets, sugar. You are advised to eat sparingly from this group. Fats and oils contain essential fatty acids necessary for cell function and brain development.
How Much of Each Food Group Should You Eat?
A variety of factors determine the daily servings you require from each food group including, your sex, age, physical activity level etc. However, the general recommendation is that per day, you should consume:
- Fats, oils and sweets sparingly
- 2-4 servings of fruits
- 3-5 servings of vegetables
- 2-3 servings of animal proteins
- 2-4 servings of vegetable proteins
- 6-11 servings of starches, cereals and grains
Including a variety of food groups in your diet is important to ensure that you obtain sufficient nutrients. It is recommended that variety and nutrient adequacy be emphasized.