Basic Five Food Groups

As you plan menus using these nutrition basics, i.e. the five food groups listed below, and the generic menu planner, be sure to consider any medical problems in your family that require special menus. Your doctor is the best source of information for a special diet.

The serving sizes recommended in the first four food groups should provide adequate protein and most of the the vitamins and minerals needed daily by the body. If you need to consume fewer calories, cut down on foods in the fifth "fat's-sweet" group, then choose items in the other four groups that have fewer calories. To gain weight, increase the number of servings or portion sizes from the first four groups and add some foods from the "fat's-sweet" group.

When we eat food, we obtain nutrients essential for maintaining the body. Food is made up of protein, carbohydrates, fats, vitamins, minerals and water. Most foods contain several nutrients, but no single food contains them all. Therefore, to get all the needed nutrients, eat a variety of foods daily for a balanced diet.

To help you plan nutritious, well-balanced meals, use the Basic Five Food Groups system in menu preparation. The food choices within the groups let you plan a variety of food combinations.

1. Protein (amino acids) :

Protein is needed for building, maintaining and the body. It is necessary for the production of antibodies that ward off disease and of enzymes and hormones that regulate many of the body processes. If there is not enough carbohydrate or fat in the diet, protein will be used for energy instead of its other more important jobs.

Proteins may come from animal and from plant sources. Animal protein provides complete protein, whereas most plant protein is incomplete. You can make the plant protein nutritionally equivalent to animal protein by combining it with other protein sources, such as small amounts of high-quality animal protein, or by adding another plant protein that provides the missing essentials. Plant protein combinations must be eaten at the same meal perform effectively.

2. Carbohydrates (sugars and starches):

Carbohydrates provide energy. It too little carbohydrate is consumed, the body will use protein for energy, possibly causing a protein shortage.

3. Fats:

Fats provide a highly concentrated form of energy and are essential to the diet. Fats carry the fat-soluable vitamins A, D, E and K throughout the body. They also help insulate the body and provide a cushion around vital organs.

Fats also give "staying power" to the meal, so you won't get hungry too soon after eating. Some fats also supply essential fatty acids.

4. Vitamins

Vitamins are very important to the body. We obtain them only from foods that we eat, since they are not manufactured by the body.

An important vitamin is Vitamin A, which promotes growth and the development of normal skin, and aids night vision and the prevention of eye disease.

Vitamin C (ascorbic acid) is needed for the framework of bones and teeth. It plays a part in the formation of collagen, which binds the body's cells together .

Vitamin D aids in the proper utilization of calcium.

Vitamin K is important for the normal clotting of blood.

The B-complex vitamins include thiamine, riboflavin, niacin, and others, including vitamin B6, vitamin B12 and folacin. Thiamine (vitamin B1) helps regulate the appetite and digestion, maintains a healthy nervous system, and helps release energy from carbohydrates. Riboflavin (vitamin B2) aids in food metabolism, promotes healthy skin, helps cells use oxygen, and aids vision in bright light. Niacin is involved in the conversion of sugars to energy, tissue respiration, and fat synthesis. Vitamins B6, B12 and folacin are important in maintaining hemoglobin.

5. Minerals

Minerals are also important in the daily diet. Calcium gives strength to bones and rigidity and permanence to teeth. Calcium also aids in blood clotting and muscle contraction. Iron is an important part of every red blood cell and is found in the hemoglobin. It carries oxygen throughout the body and also helps the body resist infections.

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