Food Groups
To keep healthy, it is important that we consume a balanced diet
– which simply means getting sufficient quantities from each of the
different food groups every day.
The six fundamental food groups or foundation foods that compose
a healthy balanced diet are:
- Protein
- Carbohydrates
- Fat
- Water
- Vitamins
- Minerals
Everyone has different requirements, depending on their gender,
age and activity levels but the key point to remember is that your
diet should be balanced and meals should contain foods from each
group.
Protein
Protein is essential for growth, repair and overall body
function. Our age, gender and activity levels determine our body’s
daily protein requirements.
Carbohydrates
Carbohydrates are our primary fuel. The human body stores
carbohydrates to provide energy for activity and to maintain life.
Carbohydrates are generally classified as ‘simple’ or
‘complex’.
Simple carbohydrates
Provide a quick energy ‘hit’ when you are hungry. Healthy
sources include fresh, dried and canned fruit. Cookies, sweets and
cakes are less healthy choices.
Complex carbohydrates
Provide ‘slow release’ energy, avoiding the peaks and troughs of
eating simple carbohydrate. Good sources include wholemeal bread
and pasta, brown rice and fresh vegetables.
Fats and oils
Contrary to popular belief, fat is not always bad! Fat in your
diet is essential for neural (nerve) function and serves many
additional functions including:
- Providing insulation
- Protecting the body’s organs
- Protecting the brain
- Transporting certain vitamins
However, it is important to eat the right sort of fat, which
means knowing the difference between good fats and bad
fats.
Good fats
Unsaturated fats, which are characterised as usually being
liquid at room temperature. Examples include fish oils from fish
such as salmon, mackerel, sardines, etc, together with unrefined
vegetable oils like sunflower or extra virgin olive oil.
Bad fats
Saturated fats, which are characterised as usually being solid
at room temperature. Examples include animal fats, butter etc.
Water
Our bodies contain a very high percentage of water, anything
from 45-73% dependant upon age. This water is evenly distributed
throughout the body and so for optimum health, keeping well
hydrated is very important. Maintaining hydration is something that
you need to work at throughout the day and if you struggle to keep
hydrated, try some of the following strategies:
- Start the day with 16oz of water with your breakfast.
- Keep a bottle of water in your car
- Substitute water for some of your usual cups of tea and
coffee
- Limit your intake of caffeinated drinks (tea, coffee and
cola)
- Limit your alcohol intake (alcohol will dehydrate you)
- If your work is office based, keep a water bottle on your
desk
- Carry a bottle of water with you at the gym or when training
outdoors
Vitamins and minerals
These are categorised as ‘micronutrients’ and are vital to
maintain health and eating a varied and balanced diet, containing
plenty of fresh produce is the best way to ensure that you are
getting sufficient quantities.
How to get the right amounts
Not only is a balanced diet about eating a variety of foods,
eating the right food in the right quantities is fundamental to a
successful healthy eating plan. As we are bombarded constantly with
new diet approaches, fads and advice on when, what and how much we
should be eating – it can sometimes be a little confusing to know
what exactly we should be putting on our plate. The eat well plate can help with this