What are the food groups to eat from?

Photo credit: istockphoto

Elementary science teaches all of us that there are different types of food groups available to us. When we are able to properly decide on our food groups, it is easier to create healthy meal plans which we can follow. With these classifications, we are clear about the types of food which are present under each group and their nutritional content.

There's no doubt that we need to eat food to survive but you need to know the proportion of different food groups available to you that should be combined on your plate. Your nutrition has to be as important as your satiety!!
For every meal, we need proteins, carbohydrates, minerals, fats and oils, and vitamins to stay healthy. Now, how do you get to eat healthy every time?. To do this, you have to have all the classes of food on your plate.

Let's take a look at the food groups that we have.

The food groups include;
Grains
Oils
Vegetables
Fruits
Dairy
Proteins

Now, this may seem different but they'll surely make it easier for you to organize your meals.

Grains. Grains are food substances that provides carbohydrates and fiber. They are also known to contain other nutrients such as Magnesium, Selenium, Iron, Group B vitamins and other vital minerals. Examples of grain foods are bread, rice, cereal, oats, popcorn, pasta and so on. This group is quite common in our daily diet. It is very easy to eat too much grains. Always try to balance your food. Only about ¼ of your plate should be grains.

Grains are divided into whole grains and refined grains. Whole grains are raw while refined grains have been peeled and milled. Eat more of whole grains than refined grains because whole grains have healthier components and contain fiber. By eating the right amount of grain, you protect yourself from diabetes and heart disease.

Vegetables. They are a group that is rich in key nutrients. They are rich in vitamins, minerals, antioxidants, and fibers. Vegetables are also known to contain low calories which are great for your heart. Fill up your plate with ½ of vegetables and fruit.

Fruits. This class of food is also one that is filled with different nutrients. They are known to contain fiber, vitamins, and minerals. They also contain a high amount of oxidants and are effective against cancer. Fruits are healthy but give the body sugar. You should be careful with your fruit intake to control the body sugar.


Proteins. Proteins are very beneficial to our body systems. Protein is essential for all systems and organs in the human body. It is considered to be the building block of human metabolism. All parts of the body benefit from protein intake. Food substances rich in protein are; seafood, fish, meat, beans, tofu, soybeans and nuts. It is recommended that your plate is filled with ¼ of protein during your meal.
Proteins are known to be rich in group B vitamins, magnesium, iron, and zinc. However, you should be careful because certain protein food contains a reasonable amount of cholesterol despite the beneficial nutrients. For maximum health benefits, your top protein choices should be lean meat, fish and nuts.

Dairy. These products are rich in vitamin D, calcium, protein, and potassium. It is the major supply of vitamin D to the human body. Examples of dairy foods are milk and milk products such as cheese, puddings, butter, yogurt and so on. It is recommended that you take 3 cups of dairy products daily. It is considered more important for children.

Oils. They offer a high amount of fat and calories but still have their health benefits. It should be consumed with care. Plants also have oils in them. Oils from plants are especially healthy because they contain vitamin E and unsaturated fatty acids. The recommended consumption of oil is 5 - 7 teaspoons daily.

Eating right takes a lot of attention to detail. It is important that you take note of the points listed above and incorporate them into your meal.

Photo credit: istockphoto