Five food groups for healthy eating

Learn about the five food groups that you can include in your regular meals to maintain a healthy diet and your physical and mental well-being.

Healthy eating involves incorporating each of the following five food groups to make up a balanced diet: These are carbohydrates, vegetables, proteins, fats, and minerals.

Carbohydrates
These are broken down by the body to produce glucose, the main source of energy for body cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use. There are three types of carbohydrates: complex carbohydrates, simple carbohydrates, and fiber. Complex carbs take longer to digest and are a more stable source of energy. They are found in foods like pasta, oats, whole grains, and brown rice, just to name a few. Simple carbs are in foods like sugar, breakfast cereal, soda, candy, fruit juices, and syrups. They are quick to digest; hence, they can lead to increased blood glucose levels, thus providing the body with a short-lasting source of energy. Fiber is a non-digestable carbohydrate found in plant foods such as fruits, vegetables, whole grains, and legumes. Fiber helps in maintaining a healthy digestive system and regulating bowel movement. Carbohydrates promote fat metabolism and enhance lower gastrointestinal function; therefore, insufficient consumption affects metabolism.

Proteins build and repair body tissues, maintain acid-base balance, regulate fluid balance, and produce antibodies, enzymes, and hormones in the body. Proteins are also required during rapid growth and in increased demand, like in pregnancy, breastfeeding, adolescence, and in young children. The two types of proteins are plant proteins and animal proteins. Plant proteins include beans, peas, nuts, and seeds. They contain incomplete protein because they lack some of the essential fatty acids. Animal proteins are complete proteins. This means they contain all the essential amino acids required by the body. They include dairy products, poultry, beef, and pork. Insufficient protein can lead to protein-energy malnutrition and severe fat and muscle tissue wasting.

Fruits and vegetables are good sources of essential vitamins. Vitamins aid in life and the growth process and maintain and regulate functions of the body, such as wound healing, fighting infection, and so forth. Vitamins make it possible for the metabolism of proteins, fats, and carbohydrates to be achieved. Types of vitamins are:
Water-soluble vitamins B and C are not stored in the body and can be excreted in urine.
Fat-soluble vitamins A, D, E, and K need fat for absorption and can be stored in the body; therefore, excess can lead to toxicity.

Fats protect internal organs and maintain body temperature. They also provide a concentrated and stored form of energy and enhance the absorption of fat-soluble vitamins. Insufficient consumption of essential fatty acids can cause symptoms like sensitivity to colds, an increased risk of infection, skin lesions, and amenorrhea in women. A high-fat diet can lead to obesity and an increased risk of cardiovascular disease. Fats naturally come from nuts, seeds, and fish.

Minerals
These are components of hormones, cells, tissues, and bones. They act as catalysts for chemical reactions and enhancers of cell function. Almost all foods contain some form of mineral.

Now that you have learned about groups of foods and their functions in the body, it’s time to incorporate them into your diet to help your body acquire all the nutrients needed for growth and development and to keep your body free of diseases.