Food groups serve to make things easier when it comes to eating. They classify everything we eat according to its origin and its role in the body.
Thus, they are of great help to build a balanced diet, which is the one that provides you with all the nutrients you need to be healthy.
Vegetables and vegetables
This food group is very important, since many people do not eat enough greens and vegetables.
If you neglect its presence in the diet, you are giving up a large number of essential nutrients, including numerous vitamins and minerals. As well as fiber, necessary among other things for intestinal transit. The following are some of the greens and vegetables that cannot be missing from your diet:
- Spinach
- Green beans
- Tomato
- Zucchini
- Pepper
- Eggplant
- Garlic
- Onion
- Cauliflower
- Lettuce
- Carrot
It is advisable to consume them fresh whenever possible. On the other hand, filling your shopping cart with vegetables of many different colors will provide you with an even greater variety of nutrients.
Fruits
As with the previous group, the fruit is an excellent source of vitamins, minerals and fiber. And like this, too provides antioxidant substances, considered key to prevent diseases such as cancer.
This section includes foods such as the following:
- Apricot
- Grenada
- FIG
- Lemon
- Apple
- Orange
- Pear
- Pineapple
- Banana
- Pomelo
- Watermelon
Note that berries (blueberry, strawberry, raspberry ...) are also usually included in the group of fruits.
As in the case of greens and vegetables, the best thing is that your fruits are fresh and typical of each season.
Proteins
Proteins help build and repair important things in the body such as organs, muscles, skin, or hormones. For this reason they are considered highly important to stay healthy. You can find them in the following foods:
- Carne
- Fish and seafood
- Egg
- Legumes (beans, chickpeas, peas ...)
- Nuts (almonds, walnuts ...)
Not everyone eats meat. Fortunately there are beans, lentils, etc. The presence of legumes (which would also be correct to include in the group of vegetables) in the diet is essential, especially if you are vegetarian or vegan.
Oats, quinoa, and broccoli are other protein-rich foods that can be included in this group. Dairy also helps you meet your recommended daily allowance for protein.
Most people have no problem getting enough protein. However, make sure that the proteins in your diet are of the highest quality. That means they are not accompanied by too much fat, as is the case with skinless chicken breast or low-fat Greek yogurt.
Cereals
Also called grains, the cerals provide energy to the body through their carbohydrates. Bread, pasta, rice, corn, or quinoa are cereals.
Since a good part of its nutrients are lost during refining, it is advisable to choose whole varieties. This option guarantees a greater intake of vitamins and minerals, but they do not make you less fat. The portions must be the same in both cases.
Potato is also considered a good carbohydrate. But it is necessary to eat them boiled instead of fried. The reason is that frying them makes them a high-calorie meal.
Dairy
They favor the growth of bones and their strengthening due to their richness in calcium. They also contain protein, which is why they are sometimes included in that group, along with meat, fish, eggs, and legumes.
This food group includes milk and its derivatives, such as yogurt, cheese or butter. To reduce your calories it is advisable to bet on low-fat products. Checking the labels will help you choose the best option.
People who are intolerant to lactose (one of the components of milk) and who follow a vegetarian diet have the possibility to choose lactose-free and vegetable varieties, respectively. When it comes to milk alternatives, it is important that they are fortified with calcium and vitamin D. Another possibility is to look for these nutrients elsewhere.
Fats
Fats provide energy and are good for the heart. However, it is important to separate the healthy from the bad. Olive oil, avocado, fatty fish, and some nuts and seeds are healthy fats. In contrast, red and processed meats, dairy, palm oil, butter, potato chips, fried foods, and industrial sauces are saturated and trans fats.
Unlike what happens with other food groups (with fruit, for example), most people eat enough fat. To maintain a healthy weight it is necessary to control the intake of these foods. That also applies to olive oil. Experts speak of about three tablespoons a day as the maximum amount.