GRADE 6 2020-2021 - FOOD GROUPS

Nutrition and Food Groups

Nutrients are the substances the body gets from foods. Some of theses nutrients are carbohydrates, protein, fats, calcium, iron and vitamins. People who study foods and the nutrients they provide are known as nutritionists. They have been able to place foods into 5 major groups according to the nutrient the food mostly provides. These food groups are staples also known as grains, meats, fats and oils, fruits and vegetables and legumes. The nutrients mostly provided by each group are as follows:

Food Groups Nutrients

staples/grains carbohydrates
fruits and vegetables vitamins
Meat proteins
fats, oils and sugars carbohydrates
legumes proteins

The staple or grain group consists of starchy foods mostly such as flour, rice, corn, oatmeal and ground provisions (ground foods). The meat group includes flesh from animals such as beef, pork, fish, etc. Foods such as apple, strawberry, cabbage and kale are just a few that are from the fruits and vegetables group. Some foods from the fats, oils and sugar group are cheese, milk, salad dressing, corn syrup and candy. Legumes are basically peas, beans and nuts. This group includes pigeon peas, lima beans, peanuts and almonds.

Nutrition and Food Groups

Nutrients are the substances the body gets from foods. Some of theses nutrients are carbohydrates, protein, fats, calcium, iron and vitamins. People who study foods and the nutrients they provide are known as nutritionists. They have been able to place foods into 5 major groups according to the nutrient the food mostly provides. These food groups are staples also known as grains, meats, fats and oils, fruits and vegetables and legumes. The nutrients mostly provided by each group are as follows:

Food Groups Nutrients

staples/grains carbohydrates
fruits and vegetables vitamins
Meat proteins
fats, oils and sugars carbohydrates
legumes proteins

The staple or grain group consists of starchy foods mostly such as flour, rice, corn, oatmeal and ground provisions (ground foods). The meat group includes flesh from animals such as beef, pork, fish, etc. Foods such as apple, strawberry, cabbage and kale are just a few that are from the fruits and vegetables group. Some foods from the fats, oils and sugar group are cheese, milk, salad dressing, corn syrup and candy. Legumes are basically peas, beans and nuts. This group includes pigeon peas, lima beans, peanuts and almonds.

Nutrients and Their Value

Protein provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair, contains protein. A startling 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance. It is not used for energy unless necessary. While meat, fish, and eggs are good sources, you can also get protein from plant sources like beans, soy, nuts, and some grains.

Carbohydrates are necessary for a healthy body. Carbs fuel your body, especially your central nervous system and brain, and protect against disease. Carbohydrates should make up 45 to 65 percent of your total daily calories. Before you reach for the white bread or pasta, keep in mind that the type of carb you eat matters. Some carbs are healthier than others. Opt for whole grains, beans, and fiber-rich vegetables and fruits instead of refined grains and products with added sugar.

Fats often get a bad rap, but recent research has shown that healthy fats are an important part of a healthy diet. Fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement. Including healthy fats in your diet can help you to balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function. You can find these healthy fats in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Coconut oil provides plant-based fats which impart health benefits like faster utilization by organs as fuel and appetite control. Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.

Vitamins are vital for warding off disease and staying healthy. The body needs these nutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D. Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease. Vitamins are essential for healthy vision, skin, and bones. If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you likely don’t need to take vitamin supplements.

Much like vitamins, minerals help support the body. They’re essential for many body functions, including building strong bones and teeth and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc. In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water. It improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. You don’t have to chug water to stay hydrated. Fruits and vegetables can also be a great source. Munch on some spinach or watermelon to stay hydrated. The best way to know if you’re properly hydrated is the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you need more water.

Balanced Diet

A balanced diet is a meal that provides the body with all the nutrients it needs in the correct amount. Not eating balanced meals regularly can lead to nutrient deficient diseases. Not eating nutrients in the right amounts can lead to persons being underweight or overweight. For example, a diet with too much fat or carbohydrate will overtime lead to one being overweight.