The 7 food groups and their importance
Nutrition is the process by which our body separates, absorbs and uses the substances that make up food to use them for energy, plastic and/or regulators purposes, that is, the organism performs essential physiological functions to live thanks to these substances. Since the components that make up food are vital (carbohydrates, fats, proteins, vitamins, minerals and water), the need to know them very well is logical. For this reason, the idea of ​​ordering food in groups arises, in order to have a practical and didactic guide, which serves to design a balanced diet for the entire population .graphly, this classification is represented in a wheel, which shows The seven food groups and certain very relevant information about them, such as the similarity in the nutritional aspect and composition. However, such as this representation there are many others: Brazil Nova system (which shows a conceptual innovation), food spin of Venezuela (a pyramid version), the nutritional pyramid or the healthy eating pyramid, etc. Perhaps, the most popular among all, currently, is the nutritional pyramid, which is very conceptually like the wheel, but with certain additional information and some variants. At this time, it is used more frequently worldwide, in fact it even serves as inspiration for other more recent versions. This pyramid divides and unites the different food groups to establish what would be an adequate and healthy diet. It usually has five levels, in which you can see food belonging to different groups. It is interesting to mention that all these representations are so didactic that both adults and children can understand them. Here we show a simple pyramid with the food groups and the recommendations of the different official organizations, such as WHO.
Food Group: Milk and Derivatives
In this group, qualified foods come as plastics, builders or reparators. The main components of this category are proteins and fats or lipids (the highest percentage of fat in the protein, greater energy power), followed by carbohydrates (lactose and galactose), vitamins (A and E), minerals and even some probiotics. This group includes the following foods:- Milk. It contains mostly water, a good dose of carbohydrates, as well as abundant vitamins and minerals (especially vitamin A, some vitamins of group B, calcium, phosphorus and magnesium), proteins of high biological value and fats.
– Yogurt. This dairy product is characterized by its probiotic properties: it protects the immune system and relieves digestive diseases. In addition, it contains mainly carbohydrates, proteins, fats, vitamin B12, calcium, phosphorus and zinc.
– Cheese. This product has a nutritional value very similar to that contributed by milk, however, it contains more fat (mainly saturated) and therefore more calories. The more dehydrated the cheese (the more compact and the less water), the greater the amount of nutrients it will provide.
– Butter. This dairy mainly provides fatty matter (80 percent are saturated fats), 400 different fatty acids and vitamins A, D, E, B12 and K2. Because of its nutrients, WHO recommends butter consumption but moderate, since this food also belongs to group 7, that is, the group of fats.
– Frozen. Its components are milk, sugar and cream (or butter). This food is mainly energy due to its high content of fats and sugars, although there are also light versions, such as fruity and yogurt light ice cream that we show in this recipe.
Food group: potatoes, legumes and nuts
In this group, foods are described whose function is plastic and energy. The most remarkable nutrients in this region are carbohydrates (fast energy), vitamins (especially vitamin E and vitamins of group B), minerals (mostly iron and calcium), low biological content, fiber and healthy fat proteins (acids monounsaturated and polyunsatudados). Group 3 is made up of the following foods:- Tubers. These foods stand out for their important carbohydrate contribution, of which 18 percent are composed of starches, and a significant potassium content. Some foods in this subgroup are sweet potato, cassava and potato.- Legumes. Within this subcategory we find nutritional contributions such as vitamins, minerals, a high carbohydrate content, low biological vegetable proteins, although if they come with cereals they are transformed into plant proteins of high biological value, and fiber, mostly soluble. Some legumes are: beans, chickpeas, lentils, soybeans, carob and peanuts (usually considered a dry fruit because of the way it is served, but it really is a legume), among others.
– Nuts. They mainly contribute healthy fats such as Omega 3 and minerals. In addition, in less quantity, they provide carbohydrates and quality proteins. Some nuts are: nuts, hazelnuts, almonds, pistachios, sunflower seeds, chestnuts, among others.
Food Group: Fruits
Regulatory foods are assigned to this food group. This category stands out for its great water and sugars content, mostly with a low caloric index. In addition, they share all the properties of group 4 (vegetables). Fruits are characterized by their fleshy consistency, which makes them suitable for consuming raw (some can be eaten with a peel and others not). This group is recommended
– Peach, plum, melon and cherries: rich in vitamin A.
– banana, avocado and watermelon: they contain potassium.
There are many more fruits that exist and all of them provide important nutrients. For this reason, including them in our diet daily is more than recommended. If you wonder if these foods can be consumed at night, do not miss this article: Is it good to eat fruit at night?
Group 6 of food: cereals, derivatives, sugars and sweets
In this classification, foods that fulfill energy function are assigned (as well as fats). This set provides a high rapid energy percentage, which comes from its rich sources of carbohydrates, both simple (sugars) and complexes. In addition, the integral products of this group provide a lot of fiber and micronutrients (mostly phosphorus, magnesium, potassium and vitamins of the complex b). In this category we can mention the following products:- Cereals: The composition of cereals varies depending on whether we talk about refined or comprehensive cereals. Refined cereals contain sugars (such as cane sugar or honey) and fat (partially hydrogenated vegetable oil, that is, it provides part of trans fats). In addition, during the refinement process they lose nutrients, but commonly manufacturers compensate for this deficit enriching them with vitamins and minerals. Integral breakfast cereals, on the other hand, retain their vitamins (group B and vitamin E) and minerals (iron, zinc, copper, magnesium, selenium and phosphorus). Cereals commonly make them with a single cereal or a combination of several (wheat, corn, rice, oats, rye or barley), in refined or integral version.
– Bread: This food mainly contains carbohydrates and much of water. In less quantity, it provides proteins (including gluten), fats, group B vitamins (B1, B2 and B6) and minerals (phosphorus, magnesium and potassium). However, bread prepared with refined flour loses many nutrients, unlike the preparation with whole wheat flour. Finally, it is interesting to highlight that, although wheat bread is the most common, you can also find versions prepared with other cereals (corn, rice, among others), so, nutritional contributions will vary depending on the type of cereal. Check how to make homemade bread to make it at home.
– Pasta: Generally, it comes from hard wheat, which is processed to obtain a semolina used to prepare this food. However, the pasta is not only made with wheat, whose integral presentation is more nutritious. Currently, you can also find corn paste, rice, rye and other varieties of cereals. Pasta nutrients? They depend essentially on the type of cereal, but if it is wheat, they are basically the same compounds that exist in the bread.
– Sweets: Although they have a high energy value, their nutritional contribution is poor (low in vitamins and minerals). In addition, they contain many saturated fats, which are not especially beneficial for the body. However, there are healthy versions made of whole wheat flours, sweeteners, seeds, etc., which allow more nutritious desserts. Some sweet foods are cakes, cupcakes, muffins, etc.
Food Group 7: fats, oils and butter
The last of the basic food groups. To this group are assigned foods that fulfill energy function. This set mainly provides a high percentage of carbohydrates (fast energy) and some fat -soluble vitamins (vitamins A, D, E and K). The food base of this category is fats or lipids, which fulfill several vital organic functions, since they make up part of the structure of the membranes and are part of the main food of the brain next to carbohydrates, among other functions. There are two types of fats (according to their origin), animal and vegetable fats, which in turn are divided into:- Saturated fats: butter, butter, beef, viscera or whole dairy products. The excessive consumption of these fats rises the LDL cholesterol, which is unfavorable for the cardiovascular system. It is recommended that the intake of saturated fats do not exceed 10 percent of total calories, thus ensures a reduction in trans fatty acids. Do not miss our selection of natural juices to lower cholesterol.
– unsaturated fats, which divide in monounsaturated and polyunsaturated: vegetable oils (olive, sesame, corn, soybeans, peanuts, sunflower, etc.), margarines (pass through a hydrogenation process associated with trans fats), nuts, Fatty fish (salmon, sardines, etc.). This type of fats reduce total cholesterol and LDL.
– Trans fats (AGT): They are unsaturated fatty acids that are formed from an industrial hydrogenation process, designed in order to transform liquid oil into solid fat. According to studies, fats can also occur naturally in polygastric animals (cows, goats and sheep), within the rumen (fermentation chamber that ruminants possess). From there, trans fats are absorbed by the animals gastric system to move to their muscles and milk (in small quantities). WHO recommends consuming only a 1 percent of trans fats daily, since like saturated, they can cause cardiovascular problems. Foods that contain this type of fat belong mostly to group 6, however, they are also contained in other groups, but very scarcely. Some products with trans fats are industrial bowling, cakes, cookies, among many others.
