The essential food groups
‘Food groups’ refers to a classification method for categorizing the
various foods that we consume on a daily basis based on the nutritional
properties of these types of foods. Eating a certain amount of food from
each of the categories is recommended as it is one of the most natural
ways in which you can begin to achieve a healthy lifestyle through diet.
Fats
The words ‘oil’, ‘fat’ and ‘lipids’ all refer to fats. ‘Oil’ refers to fats that
are liquid at room temperature, while ‘fats’ refer to fats that are solid at
normal room temperature. ‘Lipids’ refer to both ‘fats’ and ‘oils’. Despite
the poor image that fats generally have, they are nevertheless an
important part of the human diet. Fats and lipids are broken down in
our body by the enzyme lipase in the pancreas. Edible animal fats
include lard, fish oil, butter and ghee. These are obtained from the fats
in milk, meat or from the fats stored under the skin of animals.
Edible plant fats include peanut, Soya bean, sun flower, sesame,
coconut, olive and vegetable oils. Margarine and vegetable shortening
which are derived from these oils are nowadays generally used for
baking.
Meat
In the broadest definition, meat is animal tissue that is used as food,
although technically it could more accurately be described as skeletal
muscle and associated fat. It could also refer to non-muscle organs
such as the lungs, liver, skin, brains, bone marrow and kidneys.
Milk
>In almost all mammals, the young get their milk needs met through
breastfeeding. Humans keep consuming milk beyond infancy. They also
use the milk of other animals (cows in particular) as a food product. For
many thousands of years, cow’s milk has been processed into dairy
products such as cream, butter, yogurt, ice cream and cheese. With the
development of industrial science we now have casein, whey protein,
lactose, condensed milk and powdered milk products.
Vegetables
‘Vegetables’ is a generic term which generally refers to that part of a
wide range of plants which is edible. All parts of herbaceous plants
eaten by humans, whole or in part, are considered vegetables.
Bread and Grains
Bread is the staple food of millions across the world. It may be prepared
by baking, steaming or frying. The main ingredients are flour and water,
whilst salt, yeast and some form of fat are also commonly used. There
are many kinds of breads that contain things such as milk, sugar, egg,
spice, fruit, vegetables, nuts or even seeds. Grain is however the
principle ingredient of most kinds of bread.
The food guide pyramid
The bread, cereal, rice & pasta group
This group includes grain products and other foods derived from cereal crops. Cereals, breads, pastas, crackers, and rice fall under this food
category. Grains supply us with food energy by way of starch. They are
also a source of protein. Whole grains contain important dietary fiber,
essential fatty acids, and other important nutrients. Milled grains are
however generally more palatable but they also have many nutrients
removed in the milling process and are therefore not as highly recommended as whole grains. Whole grains can be found in oatmeal, brown rice, grits, corn tortillas and whole wheat bread.
Between six and eleven servings of grain products are recommended
per day to maintain a healthy diet.
The vegetable group
A vegetable is that part of a plant which is consumed by humans. It is generally savory (not sweet) and differentiated from grains, fruits, nuts,
spices and herbs. For example, the stem, root and flower parts of a
plant may also be eaten as vegetable. Vegetables contain many
vitamins and minerals. However, different vegetables contain different
kinds of vitamins and minerals, so it is crucial to eat a wide variety of
vegetables. For example, green vegetables typically contain a large
amount of vitamin C, dark orange and dark green vegetables are high
in vitamin A content, whereas bushy vegetables like broccoli and related
plants contain iron and calcium. Vegetables are very low in fat and
calories but the method of cooking can add fat and calories. Vegetables
may be consumed fresh, frozen, canned, or made into juices.
Between three and five servings of vegetables are recommended in our
daily dietary intake.
The fruit group
With reference to food, rather than the botanical term, fruits are the sweet-tasting seed-bearing parts of plants, or sometimes they are the
sweet parts of plants which do not bear seeds. The fruit group includes
oranges, apples, bananas, berries, grapes and plums, and the majority
of fruits are low in calories and fat as well as being a primary source of
natural sugars, fiber and vitamins. The processing of fruits for canning
or making into juices unfortunately often adds purified sugars and
removes essential nutrient. It is therefore more beneficial to consume
fresh fruit or canned fruit packed in juice rather than syrup. The fruit
food group is usually combined with the vegetable food group. The
fruits may be fresh, frozen, canned, dried, or made into juice.
It is recommended that we consume between eight and ten servings of
fruit in a day.
The milk, yogurt and cheese group
Dairy products are derived from the milk of mammals, most commonly
from the milk of cattle but not always. This group includes milk, cheese
and yogurt. Dairy products are the best source for the mineral calcium.
They also provide you with protein, phosphorus, vitamin A, and in the
case of fortified milk, vitamin D, as well. However, many dairy products
are very high in fat as well, and this is why skimmed products are
available as a healthier alternative.
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