Food Groups

Food Groups
Eating a variety of foods from each group ensures that your body receives all the essential
nutrients it needs to function correctly. The food groups are categories of foods that share similar
nutritional properties. The five main food groups are fruits, vegetables, grains, proteins, and
dairy. Each food group plays a vital role in providing your body with the nutrients it needs to
function properly.
Fruits
Fruits are rich in vitamins, minerals, fiber, and antioxidants. They can be eaten fresh, canned,
dried, or frozen. Encourage your patients to choose a variety of colors to ensure they are getting
a range of nutrients. Some examples of fruits include apples, oranges, bananas, berries, and
melons. They are also low in calories and fat.
Functions
Vitamins are essential for many bodily functions, such as vision, immunity, and blood clotting.
Minerals are also essential for many bodily functions, such as bone health, muscle function, and
nerve transmission.
Fiber helps to keep the digestive system healthy.
They contain antioxidants that help protect the body against chronic diseases, such as heart
disease, cancer, and diabetes. Eating a variety of fruits can also help maintain a healthy weight.
Vegetables
Vegetables are another important source of vitamins, minerals, and fiber. Like fruits, they come
in a variety of colors and can be eaten in a variety of forms. Dark green, leafy vegetables like
spinach and kale are particularly rich in nutrients. Other examples of vegetables include carrots,
peppers, broccoli, and tomatoes. They are also low in calories and fat.
Function
They also contain antioxidants, which help to protect the body from damage caused
by free radicals and helps to protect the body against chronic diseases.
Eating a variety of vegetables can help reduce the risk of heart disease, stroke, and
some types of cancer.
Grains
Grains are a good source of energy and provide important nutrients like fiber, vitamins, and
minerals. The healthiest options are whole grains like brown rice, quinoa, and whole wheat
bread.
Function
Grains are a good source of carbohydrates, which are the body’s main source of energy. They
also provide fiber, vitamins, and minerals. Examples of grains include bread, pasta, rice, and
cereal.
Eating whole grains, such as brown rice, quinoa, and whole wheat bread, can help reduce the risk
of heart disease, diabetes, and some types of cancer.
Protein
Protein is essential for building and repairing tissues in the body. It also helps keep you feeling
full and satisfied. Good protein sources include meat, poultry, fish, beans, nuts, and tofu.
They are also important for making enzymes and hormones. Examples of proteins include meat,
poultry, fish, eggs, dairy products, and beans.
It is also important for maintaining a healthy immune system.
Dairy
Dairy products like milk, cheese, and yogurt are rich in calcium, which is important for building
and maintaining strong bones. Low-fat or fat-free options are the healthiest choices. For patients
who are lactose intolerant or do not consume dairy, alternatives like soy milk or almond milk can
provide similar benefits.
They also provide protein, vitamins, and minerals. Examples of dairy products include milk,
cheese, and yogurt.
Low-fat or fat-free dairy products are a good option to help maintain a healthy weight.
Table: Food Groups and Their Functions
Food Group Function
Fruits Provides vitamins, minerals, fiber, and antioxidants. Helps maintain good health and prevent chronic disease
Vegetables Provides vitamins, minerals, fiber, and antioxidants.
Grains Provides energy and is an important source of fiber, vitamins, and minerals.
Protein Essential for building and repairing tissues in the body. Helps to maintain muscle mass, organ function.
Dairy Provides calcium, which is important for building and maintaining strong bones.
Examples of Healthy Eating Patterns
There are many different healthy eating patterns that can help you get the nutrients you need.
The Mediterranean diet: This diet is based on the traditional diet of people living in countries
around the Mediterranean Sea. It is rich in fruits, vegetables, whole grains, legumes, nuts, and
seeds. It also includes moderate amounts of fish, poultry, and dairy products.
The DASH diet: This diet is designed to lower blood pressure. It is rich in fruits, vegetables,
whole grains, and low-fat dairy products. It also includes lean protein and healthy fats.
The Flexitarian diet: This diet is a mix of vegetarian and omnivorous eating patterns. It
emphasizes plant-based foods, but it also allows for the occasional consumption of meat, poultry,
and fish.
The Vegetarian diet: This diet excludes meat, poultry, and fish. It can be a healthy diet if it is
planned carefully to include a variety of plant-based foods.
The Vegan diet: This diet excludes all animal products, including meat, poultry, fish, dairy
products, and eggs. It can be a healthy diet if it is planned carefully to include a variety of plant-
based foods.

Food Groups

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Food Groups

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Food Groups

Fiber helps to keep the digestive system healthy.

Table: Food Groups and Their Functions

Food Group Function

Vegetables Provides vitamins, minerals, fiber, and antioxidants.

Examples of Healthy Eating Patterns

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