Food Groups are a way that dietitians will simplify food advice to try and maximize the probability that a person will get all the nutrients they need by eating in the food categories proposed below.
The five food groups are as follows: Fruits, Vegetables, Grains, Protein, and Dairy, as decided by the very popular MyPlate graphic created by the USDA. The groups are recommended to be portioned as percentages of a plate, with fruit taking ~20%, vegetables taking ~30%, grains taking ~30%, and protein taking ~20%, alongside a dairy product, illustrated in this case by a cup of milk.
Different food groups are important to maintain in your diet because of the six diet-planning principles:
Adequacy
your diet contains enough calories and nutrients to support health
Balance
a variety of foods
Energy Control
calorie consumption is matched by activity level
Nutrient Density
nutrient quantity is adequate relative to calorie quantity
Moderation
nutrient dense foods should be the first option for meals
variety
every meal contains members from each food group, and that consecutive meals have varying choices within groups.
% DV is how much of what your body needs in a day that this food will provide (based on a person that needs 2000 calories a day)
5% DV or less of a nutrient per serving is considered low and 20% DV or more of a nutrient per serving is considered high.
More often, choose foods that are:
Higher in dietary fiber, vitamin D, calcium, iron, and potassium.
Lower in saturated fat, sodium, and added sugars
Vitamins and minerals are necessary for the ideal functioning of the human body. Deficiencies in any vitamin or mineral can lead to debilitating conditions such as scurvy and iron deficiency anemia.
Water Soluble Vitamins
Names Uses
Biotin (vitamin B7) Release energy from food
Folic acid (folate, vitamin B9) Engage in energy production
Niacin (vitamin B3) Build proteins and help with cell reproduction
Pantothenic acid (vitamin B5) Make collagen which helps support bones and joints
Riboflavin (vitamin B2)
Thiamin (vitamin B1)
Vitamin B6
Vitamin B12
Vitamin C
Fat Soluble Vitamins
Names Uses
Vitamin A Build Bones
Vitamin D Protect Vision
Vitamin E Help Other Vitamins Be Absorbed
Vitamin K Stored for Long Times (can be dangerous if taken in supplements because of high dosage)
Minerals
Major Uses
Calcium Maintain Healthy Bones
Chloride Prevent overhydration or dehydration of cells which can cause cell death if not controlled
Magnesium
Phosphorus
Potassium
Sodium
Sulfur
Minor Uses
Chromium Help Blood Transport Oxygen
Copper Form Enzymes (help speed chemical reactions that help cells function)
Fluoride Strengthen Bones and Prevent Tooth Decay
Iodine Help Blood Clot
Iron Help Immune Response
Manganese Helps Us to Taste and Smell
Molybdenum
Selenium
Zinc
Sugars
Sugars are a type of Carbohydrate which means that they are mainly used to provide energy
Naturally occurring sugars and added sugars are difficult to distinguish between in terms of physiological absorption
This means that they count equally physiologically speaking but both count towards the daily sugar consumption
Why do dietitians suggest avoiding added sugars
Sugars that naturally occur in food are accompanied by other vitamins, minerals, and dietary fiber.
Added sugar travels alone so the sugar content is the only nutritional addition
Avoiding added sugars means maximizing the nutrient consumption overall
Where do we get carbohydrates and sugars?
The major sources of dietary carbohydrate worldwide are cereal grains (primarily corn and maize), refined sugars, root crops (potatoes, cassava, yams, sweet potatoes, and taro), pulses, vegetables, fruit, and milk products
Cereal contributes most
Nuts, fruit, oats, carrots, beets, broccoli, leafy greens
Why whole grain or whole wheat?
Whole grain means that the bran of the wheat is not removed
The bran is the part of the wheat that contains fiber and other nutrients
Fiber is a carb that our body can't absorb but it helps to satisfy our appetite and keep our digestive tract moving
Similar to the idea of the added sugars, whole grains maximize our nutrient consumption
Sodium
Salt is necessary for a balanced diet, however, as with every food, overconsumption is equally dangerous as underconsumption.
Sodium is essential for nerve and muscle function and is involved in the regulation of fluids in the body. Sodium also plays a role in the body's control of blood pressure.
Overconsumption can cause hypertension and stroke
Foods that are typically high in sodium
Deli meat sandwiches, Pizza, Burritos and tacos, Soups, Savory Snacks (e.g. chips, crackers, popcorn), Poultry, Pasta mixed dishes, Burgers, Egg dishes, and omelets
Remember the rule when reading nutrition labels that less than 5% is low sodium and more than 20% is high sodium
aim to max out at about 30% salt per meal (under the assumption of no snacks), meaning you would be at or slightly below your salt goal for the day
Fats
Fats are necessary for your body to process vitamins, create proteins and hormones, and provide energy
There are two main types of fats: Saturated and Unsaturated
Unlike Sugar, not all fats are processed the same way in the body
Your body is based off of chemical reactions and when the chemical's composition or structure is changed, it reacts differently
Saturated fats have more hydrogens than Nonsaturated fats that naturally occur
This difference makes saturated fats harder to break down and can allow them to build up in arteries and cause cholesterol problems
How to spot a saturated fat
They are typically solid at room temperature because of their chemical structure
Ex: butter
They are listed separately on the nutrition facts
Sources
Ayton A, Ibrahim A, “The Western diet: a blind spot of eating disorder research?—a narrative review and recommendations for treatment and research”, Nutrition Reviews, Volume 78, Issue 7, July 2020, Pages 579–596, https://doi.org/10.1093/nutrit/nuz089. Web. 3 September 2024
This review was done by a researcher from Oxford University, Ayton, in conjunction with a scientist employee at South London and Maudsley NHS Foundation, Ibrahim. This review article explores the interaction between correlated dietary trends, specifically those between the different types of eating disorders, obesity, and the evolution of the Western diet. The limits of their research would be due to the fact that their correlation cannot definitively be accepted as causation without further evidence beyond logical association, without being flawed enough to completely dismiss their hypothesis as a health concern relevant to nutrition.
Bertelli Pisetti, Azzurra, "We Are What We Eat: Unsustainable Food and Diet in America" (2024). Student Theses 2015-Present. 186. https://research.library.fordham.edu/environ_2015/186. Web. 3 September 2024
This source is a Graduate thesis of Bertelli Pisetti, a student in sustainability and economics at Fordham University published in 2024, making it relevant to modern food struggles. It reviews the economic disparities that create nutritional disparities in America, which are related both to overconsumption and underconsumption, and possible solutions. The most advantageous portions of the current project were those relating to human health, ecological sustainability of current diet trends, and the economic forces correlated to these trends rather than the portions of the paper on their economic side effects. Because the author was an economics major as well, there was a particular focus on nonhealth-related topics but did not subtract from the overall efficacy.
Carreiro, Alicia L. Dhillon, Jaapna. Gordon, Susannah. Higgins, Kelly A. et al. (2016). The Macronutrients, Appetite, and Energy Intake. Annual Review of Nutrition, Vol. 36:73-103, The Macronutrients, Appetite, and Energy Intake | Annual Reviews, 11 September, 2024.
This article was written by a number of researchers from Purdue University’s Department of Nutrition Science and Department of Food Science. In this article, the researchers analyzed the eating events that would occur as a physiological response to consumption of macromolecules. The researchers initially focused on the events that would cause consumption of macromolecules by using planned meal times to change the metabolic signals, before shifting their focus to creating a specific portion size per meal to control the endocrine response to macromolecules, and finally ending their focus on the reward signals sent out by the brain in an attempt to control eating disorders. This research is beneficial because it illustrates that direct physiological changes that can occur within one’s body with specific dietary restrictions such as portion size and meal frequency, as well as provides insight into how people with eating disorders can understand and manage their condition.
Cousineau, T. M., Goldstein, M., & Franko, D. L. (2004). A collaborative approach to nutrition education for college students. Journal of American College Health, 53(2), 79-84, cousineau_2004_jach-libre.pdf (d1wqtxts1xzle7.cloudfront.net), 11 September, 2024
In this article, the authors endeavored to analyze what nutrition information is available on the internet, what nutrition information college students want, and what information is deemed pertinent by educators and experts. This study showed that available information on the internet is not targeted at college students. Data from focus groups of both students and experts showed high levels of agreement on what information students need and the relative importance of the information. The authors are all professionals who either work for a university or with companies who work closely with universities. This paper is important because it shows that there is a need for relevant information about nutrition and that college students have a desire for this relevant information.
Cousineau, T. M., Franko, D. L., Ciccazzo, M., Goldstein, M., & Rosenthal, E. (2006). Web-based nutrition education for college students: Is it feasible?. Evaluation and Program Planning, 29(1), 23-33, Web-based nutrition education for college students: Is it feasible? - PMC (nih.gov), 11 September, 2024.
In this study, the authors were interested in ascertaining the effectiveness of web-based nutrition education. The authors determined through several tests that a web-based nutrition education platform is compelling and relevant to the college population. The authors suggested that web-based nutrition education is feasible and could be beneficial. The authors were a combination of university affiliated researchers and professional researchers. This study is important to our efforts because it validates the feasibility of our endeavor.
Eleanor Noss Whitney, & Sharon Rady Rolfes. (2022). Understanding Nutrition (16th ed.). Brooks/Cole.
Hagedorn-Hatfield is an assistant professor at Meredith College and she researches lifestyle interventions for chronic disease prevention and has served as project coordinator for multiple USDA-funded research programs. Rolfes is a registered dietitian nutritionist and founding member of Nutrition and Health Associates. She has co-authored a number of textbooks, including this one, which has been updated with the latest available research from the field, and the most recent dietary guidelines. This study is a literature review that focuses on addressing socioeconomic and psychological factors that limit college students’ access to and selection of food. Implementations that have shown success in addressing these issues are discussed.
Espinosa-Salas, S., & Gonzalez-Arias, M. (2023) “Nutrition: Macronutrient Intake, Imbalances, and Interventions.” National Institute of Health. https://www.statpearls.com/point-of-care/157663, 11 September, 2024.
This article was written by a doctor of physical rehabilitation and a doctor of emergency medicine, and they discuss the necessity of macromolecules in the average diet and what they mean regarding intake and energy consumption. Specifically, the pair write about the individual macromolecules and the benefits that they provide, respectively. They additionally report the complications that can arise with both over and underconsumption of macromolecules, as well as discussions for proper intake, weight loss, and special populations. This articles is beneficial because it illustrates a medical perspective on the basic macromolecules and demonstrates the importance of maintaining a consistent and balanced diet.
Geissler K, Powers H. “Human Nutrition.” Oxford University Press. 14th edition. 2023: 315-387, 633-693. https://books.google.com/books?hl=en&lr=&id=qF3QEAAAQBAJ&oi=fnd&pg=PP1&dq=nutrition*&ots=S5oY8qYQEs&sig=j3nXmRiCmoNzi0X4pIdC67oVoNo#v=onepage&q=nutrition*&f=false. Web, Print. 3 September 2024.
This is a compilation of articles by researchers in subfields of nutrition and the varied authors were carefully selected but this also means that the reputability of information can vary from section to section. The section referenced was section 4, dietary requirements for specific groups. This helped especially to inform the needs of vegetarians and some vitamin underconsumption which can inform what a proper diet should address in terms of nutritional needs.
Hagedorn-Hatfield RL, Hood LB, Hege A. A Decade of College Student Hunger: What We Know and Where We Need to Go. Front Public Health. 2022 Feb 25;10:837724. doi: 10.3389/fpubh.2022.837724. PMID: 35284399; PMCID: PMC8913502
Dr. Hagedorn-Hatfield has conducted research on lifestyle interventions for chronic disease prevention and served as project coordinator for multiple USDA funded research programs, and has worked as a consulting bariatric dietitian. This paper is a literature review identifying factors that have influenced the extreme prevalence (41%) of food insecurity among United States college students.
Hoque, M., Emon, K., Malo, P. C., Hossain, M. S., Tannu, S. I., & Roshed, M. M. (2023). Comprehensive guide to vitamin and mineral sources with their requirements. Indiana Journal of Agriculture and Life Sciences, 3(6), 23–31. https://doi.org/10.5281/zenodo.10284736. Web. 6 September 2024.
Hoque is a pharmecuticals at Jahangirnagar University in Bangledesh. The study is a review of current research on vitamin sources and the effects of vitamin deficiencies. This helps to inform the types of foods that would be beneficial in a meal plan and sources of nutrients as well as establish need in the community as a potential health detriment.
Idehai OV, Mbaya P, Chung T, Bhurosy T. A systematic review of factors associated with student use of campus food pantries: implications for addressing barriers and facilitating use. BMC Public Health. 2024 Jan 5;24(1):97. doi: 10.1186/s12889-023-17583-7. PMID: 38183068; PMCID: PMC10768269.
This study systematically synthesized peer-reviewed literature on the predictors, barriers to, and facilitators of using campus food pantries among United States college students. Results indicate multiple correlations between student demographics and likelihood to utilize a university food pantry.
Mann J, Truswell S, Hodsonne L, “Essentials of Human Nutrition”, Oxford University Press, 6th edition, 2023: Pages 13-269. https://books.google.com/books?hl=en&lr=&id=y0DREAAAQBAJ&oi=fnd&pg=PP1&dq=nutrition*&ots=VUEoeBloyL&sig=cUo4gDoreqeih02yMrWIBrrxIfQ#v=onepage&q=nutrition*&f=false. Web, Print. 4 September 2024
This source is a compilation of sections by several authors which bolsters its reputability because of the amount of peer review it has undergone. This source outlines the exact nutrients humans need in their diet and the quantities that help to inform the content of the ideal diet and enables a contrast to current findings on our target audience’s diet
McArthur L, Ball L, Danek A, Holbert D, “A High Prevalence of Food Insecurity Among University Students in Appalachia Reflects a Need for Educational Interventions and Policy Advocacy” Journal of Nutrition Education and Behavior, Volume 50, Issue 6, 2018, Pages 564-572, https://doi.org/10.1016/j.jneb.2017.10.011. Print, Web. 13 September 2024
This source was a survey by a professor of Nutrition at Appalachian state University with a random sample of 1,093 students. It’s especially helpful because the dietary and environmental climate between this school and S&T is comparable. The survey asked them questions which related to food insecurity, their health, and coping strategies for low funding. This helps to inform the existence of the problem and the exact strategies a meal plan must appeal to in order to be accessible
Montarroyos, E. C. L., Nakano, E. Y., & Bousquet-Santos, K. (2022). “Analysis of nutrient intake and dietary adequacy on weekdays and weekends among undergraduate students”. Journal of American College Health, 72(4), 1120–1126. https://doi.org/10.1080/07448481.2022.2068957. Web. 5 September 2024
This article was a short-term longitudinal study of college students using a self-reporting food journal done by the health science and statistics department of the University of Brasilia. The main source of error in a study like this would be that self-reporting can at times be biased or inaccurate because small meal additions can be easily overlooked when trying to recall intake, but there is also the possible source of error in the fact that brands and composition were not exact in the recording journals. This study was used to inform on what nutrients are generally lacking in a college student’s diet in comparison to an ideal one so that these needs can be met or exceeded within the meal plan. This is because the use of the meal plan will likely be sporadic so optimizing and exceeding undermet needs would better supplement a typical diet. It also establishes an unmet need for which a meal plan may provide benefits.
Richards Rickelle, Stokes Nathan, Banna Jinann, Cluskey Mary, Bergen Mackenna, Thomas Victoria, Bushnell Melissa, Christensen Rebecca, “A Comparison of Experiences with Factors Related to Food Insecurity between College Students Who Are Food Secure and Food Insecure: A Qualitative Study”, Journal of the Academy of Nutrition and Dietetics, Volume 123, Issue 3, 2023, Pages 438-453.e2, https://doi.org/10.1016/j.jand.2022.08.001. Web. 6 September 2024.
A Nutrition, Dietetics, and Food Science Professor at Brigham Young University, Rickelle Richards, used a survey to investigate the effects of food insecurity on college students. Of his relatively small sample of 58 students, nearly half were food insecure and the comparison between parties helped to isolate why there were consequences like lower nutrition in food insecure students.
Sogari G, Velez-Argumedo C, Gómez MI, Mora C. College Students and Eating Habits: A Study Using An Ecological Model for Healthy Behavior. Nutrients. 2018 Nov 23;10(12):1823. doi: 10.3390/nu10121823. PMID: 30477101; PMCID: PMC6315356.
Sogari is an Associate Professor at the Department of Food and Drug at the University of Parma, and his studies seek to enhance understanding of consumer trends. This journal interviewed 35 Cornell University students and sought to categorize possible factors influencing diet through an ecological perspective. Common barriers to healthy eating and subjects’ general perceptions about healthy eating were identified. This study may shed light on the types of interventions that will prove most clinically relevant in promoting awareness and adherence to nutritionally dense food selections in college students.
Venn, B.J. (2020). Macronutrients and Human Health for the 21st Century. Nutrients. Macronutrients and Human Health for the 21st Century - PMC (nih.gov), 11 September, 2024.
Bernard J. Venn is a nutritionist associated with the University of Otago with over 4,000 citations on dozens of articles related to nutrition and dietary health in the United States. In this article, Venn discusses the necessity of macromolecules (named macronutrients) and analyzes the macromolecule percentages of multiple different populations, and reports what these potential imbalances mean in terms of nutritional deficiencies and health effects. Venn also analyzes the given recommended percentage values by various organizations for ideal nutritional health, and he compares and contrasts this with populations that mostly fall in line with these recommendations and populations that are very far away from the recommendations. This study is beneficial because it shows a scientific assertation on daily values of macronutrients, and how people respond to their environments through their diets.
Werner, E., & Betz, H. H. (2022). Knowledge of physical activity and nutrition recommendations in college students. Journal of American College Health, 70(2), 340-346, Knowledge-of-physical-activity-and-nutrition-recommendations-in-college-students.pdf (researchgate.net), 12 September, 2024
In this study, the authors sought to assess the level of knowledge college students had on physical activity and nutrition recommendations. The authors found that there was a dearth of knowledge on both physical activity and nutrition recommendations amongst college students. Both of the authors of this study are Kinesiologists working for universities. This study is helpful because it establishes the fact that college students are woefully uninformed about nutrition recommendations.