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Basic Food Groups: Starchy Carbs

The document discusses the basic food groups that provide essential nutrients for life and growth. It identifies the main food groups as starchy carbs like grains and starchy vegetables; fruits and vegetables; dairy; proteins like meat, fish, eggs and legumes; and heart-healthy oils. Within each food group it provides examples of foods that fall within that group and notes the key nutrients provided. It also discusses "sometimes foods" that are less nutritious and should be eaten in moderation.

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Muhammad Usman FastNU
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27 views3 pages

Basic Food Groups: Starchy Carbs

The document discusses the basic food groups that provide essential nutrients for life and growth. It identifies the main food groups as starchy carbs like grains and starchy vegetables; fruits and vegetables; dairy; proteins like meat, fish, eggs and legumes; and heart-healthy oils. Within each food group it provides examples of foods that fall within that group and notes the key nutrients provided. It also discusses "sometimes foods" that are less nutritious and should be eaten in moderation.

Uploaded by

Muhammad Usman FastNU
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Aisha Atique

BASIC FOOD GROUPS


A food group is a collection of foods that share similar nutritional properties or biological
classifications. Foods from the basic food groups provide the nutrients essential for life and
growth. These foods are also known as ‘everyday foods’. Each of the food groups provides a
range of nutrients, and all have a role in helping the body function. In particular, vegetables,
legumes and fruit protect against illness and are essential to a healthy diet.

There are also ‘sometimes foods’ which include chocolate and confectionary, sweet biscuits,
chips and high-fat savoury biscuits, fried foods, pastry-based foods such as pies, sausage rolls
and pasties, fast food and takeaway foods, cakes and ice cream, soft drinks, fruit juice, fruit
drinks, cordial, sports drinks, energy drinks, flavoured milk and flavoured mineral water.

You’re probably familiar with the first five food groups, but the last group may surprise you

Starchy Carbs
Grains, beans and legumes, sometimes categorized as cereals, is often the largest category in
nutrition guides. Examples include wheat, rice, oats, barley, bread and pasta.

Choose whole grains rather than refined grains for greater nutrition and satisfaction from breads,
cereals and cooked grains like pasta, rice and oatmeal. We include starchy vegetables like
potatoes in this group because they are similar to cooked grains in their macronutrient and
calorie content.

It’s a good idea to base each meal around starchy foods.

Fruits and vegetables

Fruits contain carbohydrates, mostly in the form of sugar as well as important vitamins and
minerals. Boost your nutrition and feeling of fullness by rounding out meals and snacks with
fresh vegetables and fruits. Keep your freezer stocked for convenience. Use whole fruit instead
of juice to boost fiber intake. If you use canned products, try reduced-sodium vegetables and “no
sugar added” fruits.
Fruits include apples, oranges, bananas, berries and lemons etc while
vegetables include spinach, carrots, onions, and broccoli etc.

Dairy
Aisha Atique

It includes milk, yoghurt, cheese and alternatives.

This food group provides essential calcium and vitamin D. It’s also a good source of protein.

Choose skim or 1% milk, calcium-fortified soy foods, reduced-fat cheeses and fat-free or low-fat

yogurt.

Try using a strong flavoured cheese and grating cheese too – a little goes a long way so you’ll

use less.

Proteins

It includes lean meat, fish, poultry, eggs, nuts and legumes.

A 3-4 ounce serving size of fish, meat or poultry at lunch and dinner provides more than

enough protein for most people. A serving of baked or broiled fish is recommended twice a week

as a source of heart-healthy Omega-3 fat.

Heart-healthy oils

Liquid oils contain essential fatty acids, are heart-healthy and make an ideal complement to

cooked vegetables and salad. They fall into two main categories:

 Polyunsaturated fat

Omega 6 — Corn, safflower, sunflower and soybean oils


Aisha Atique

Omega 3 — Cod liver oil, canola, flax seed oil, salmon, sushi, anchovies, sardines, and walnuts

 Monounsaturated fat

Olive, canola and peanut oils

To get the benefits of oil without consuming too many calories, strive to measure oils in cooking
and dilute oils in dressings or sauces with water, vinegars, citrus juices, etc. Nuts and seeds are
rich sources of heart-healthy oils as well as protein and fiber. Sprinkle on salads, stir fries or hot
cereals.

Elective Calories
Once you’ve eaten enough of the healthy foods described above to meet your essential nutrient
needs, you will have calories left over. Most people choose foods or beverages that provide
pleasure over nutrition but some people choose additional nutritious foods. It’s your choice.

 Water is sometimes categorized with tea, fruit juice, vegetable juice and even soup and is


typically recommended in plentiful amounts.

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