TYPES OF FOOD

The food that humans eat is classified into several types or groups according to their nutritional properties or their location in the food classification pyramid.

Some foods are grouped together because they provide similar amounts of important nutrients. For example, milk, cheese, and yogurt.

And alternative foods from the same group contain mainly calcium and protein, while the fruit group is an important source of vitamins, especially vitamin C.

 It is recommended to eat specific amounts and portions of foods in different categories, as eating healthy food is one of the most important ways to have a healthy lifestyle.

 And it is worth noting that all food groups are important to provide essential nutrients and provide the body with the energy necessary to support the natural growth of humans and health in general.

 For a healthy and balanced diet, it should include five food groups: vegetables, fruits, grains, meat, and milk products.

BASIC FOOD GROUPS

GRAINS

Grains are known as small, dry, tough, and edible seeds; cereals are the main food in most countries, in addition to being the largest source of energy from food in the world.

And wheat, rice, and corn are the most commonly consumed grains. There are two types of grains: refined grains and whole grains.

•    Whole grains:

Its flour contains the three parts of the grain: the shell, the endosperm, and the seed embryo, which makes it have a higher content of nutrients including fiber, and B vitamins found in the grain shell.

Examples of whole grains include:

Bread the wholewheat - brown rice – buckwheat – bulgur avoine – popcorn - whole grains of barley - full rye - whole cornmeal - wild rice…

 There are also products made from whole wheat, such as crackers, pasta, breakfast cereals, and tortillas.

•    Refined grains:

It contains only the endosperm of the seed, as the embryo and shell are removed during the manufacturing processes, so it contains fewer nutrients and lacks fiber and B vitamins.

 However, some minerals and vitamins are added to these pills during the fortification process.

Examples of refined grain products are:

Whole wheat bread; whole corn bread; and corn tortillas...

However, some of these products can be made from whole grains, so it is best to pay attention to the contents of the product.

VEGETABLES

  Vegetables are an important source of many vitamins, minerals, and fiber, and it is recommended to eat a larger amount of them to obtain the nutritional benefits they provide.

 Leafy vegetables in general contain most of the nutrients and can be eaten at all meals. 

It is also recommended to eat vegetables and legumes in season, and it is also recommended to choose a variety of colors from them. 

In addition to that, raw vegetables are sometimes the healthiest ones. 

On the other hand, there are types of them that provide more health benefits after cooking. 

Examples of vegetables include:

•     Dark Green:

 Broccoli, cabbage, curly cabbage, spinach, Chinese cabbage...

•     Red and orange vegetables:

 Carrots, red peppers, sweet potatoes, tomatoes, pumpkin, corn, potatoes, green peas, and other vegetables...

•     Another group of vegetables:

 Asparagus – beetroot – cabbage – broccoli – artichoke – celery - eggplant, cucumbers, green pepper – onions – okra - mushrooms- green beans - zucchini.

FRUITS

 Fruits contain many vitamins and minerals, and it is recommended to eat a variety of them because they contain vitamin A, vitamin C, vitamin E, magnesium, zinc, phosphorus, and folic acid.

 It is better to eat fresh fruits than to drink juices that lack dietary fiber, in addition to not giving a feeling of satiety.

 Juice also contains fewer nutrients, and juice manufacturing processes increase the amount of added sugar, which increases its calories.

Fresh, frozen, or water-canned fruit can be chosen instead of concentrated syrup.

Examples of fruits that are always available include apples, and pears, citrus fruits such as oranges, grapefruits, tangerines, and lemons.

Fruits that have a solid seed inside them such as apricots, peaches, nectarines, and plums.

Tropical fruits such as bananas, mangoes, raspberries, strawberries, blueberries, kiwis, passion fruits, watermelon, melon, honey cantaloupe, tomatoes, and avocados.

DAIRY PRODUCTS

   Milk derivatives are energy-rich foods, and water is the main component of milk, as it constitutes approximately 90% of it.

 Milk is an important source of protein and vitamins, in addition to the fact that milk derivatives are rich in calcium.

For example, yogurt and cheese, and some products support this by adding calcium to them, such as fortified soy milk, and calcium helps build bones and strong teeth.

These products are a rich source of fat, so it is recommended to eat small portions of full-fat cheese and to choose milk and yogurt that are low-fat or skimmed Milk made from plant products such as flaxseed, almonds, and soy can be chosen.

As they are supported by calcium and other nutrients, making them an excellent alternative to cow's milk products.

And milk has several types, including whole milk, skim milk, and buttermilk.

Other milk products include yogurt, cheeses such as Swiss cheese, cheddar cheese, and cottage cheese; and ice cream, which is also a milk product.

 MEATS

  Meats and legumes are the main sources of protein, although animal proteins are more nutritious than plant proteins.

 Proteins are an essential element for muscle and brain growth, and meat that contains a low amount of fat or is free of it is the best option.

 The skin can be removed and external fat eliminated to reduce the amount of fat and cholesterol in meat.

And the quality of food obtained by animals affects the percentage of fat that is formed inside the meat, so it is preferable to choose meat from animals that feed on herbs.

It is recommended to eat a variety of foods that contain protein to obtain health benefits and improve access to nutrients.

 In addition to fish and eggs, the protein group includes red meat, such as beef and lamb, and white meat, such as chicken and turkey, as well as plant foods that are high in protein, such as nuts, legumes, tofu, beans, and peas.

  HEALTHY OILS

Oils contain essential fatty acids that are beneficial to heart health and can be used to cook vegetables or add them to salads.

To obtain the benefits provided by oils without getting additional calories from them, it is possible to measure the number of oils used in cooking and dilute oils added to salads with water, vinegar, or citrus fruit juices.

 Nuts and seeds are a rich source of beneficial oils, in addition to containing protein and fiber, and there are two types of oils.

·      The first type is polyunsaturated oil.

   It includes omega-6, such as corn oil, sunflower oil, and soy oil, and omega-3, such as cod liver oil, canola oil, flaxseed oil, salmon, sushi, sardines, walnuts, and anchovies.

·      The second type is monounsaturated oil.

   They are vegetable oils such as olive oil, canola oil, peanut oil, sesame oil, sunflower oil, and safflower oil.

I WISH YOU HEALTH

AND WELLNESS