Have you ever wondered how many types of food are there? We do, that’s why we have prepared this article with which, in addition, you will have the opportunity to know which of them are healthier and why. And it is that the WHO already says: “a healthy diet helps protect us from malnutrition in all its forms, as well as from non-communicable diseases, such as diabetes, heart disease, stroke and cancer”.
And who are we to question this in what, on the other hand, we firmly believe. So get ready to quench your thirst for knowledge and, incidentally, check if you are giving the space it deserves to each of the food groups what we are going to see next. Take paper and pen because you will need it!
Before going to see each of them, it is convenient to know what the food groups are. You should know that they were created long ago, in the 60’s, by the program of Food and Nutrition Education (EDALNU). They thought, rightly, that it was necessary to have a guide that would help to know how to make a balanced diet for the entire population. And they got to work.
The result? The seven blocks that we are going to learn in depth below and that are made according to the functions they fulfill and the nutrients they provide each food group to humans. That is to say, they are grouped by their similarity both in the nutritional aspect and in their composition.
Does that of the nutritional pyramid ring a bell? Surely at some point in your life you have had in front of you that which was also called Healthy Food Pyramid. Well, you know that this arose as a result of seeing the food groups represented in a wheel. This is how this tool that is used worldwide and that shows the importance of each of them in our diet was originated.
The seven food groups
Group 1 | Milk and derivatives: They have a plastic function, they participate in the formation and maintenance of the different structures of the organism. They are protein foods and their energy power depends on the fat that accompanies the proteins. Some examples of derivatives are yogurt and cheese.
Group 2 | Meat, fish and eggs. They also have a plastic function, but in this case they are foods that incorporate proteins of high biological power, iron and B vitamins. It should be noted that meat proteins are just as necessary and important as fish proteins, although the second, it has always been considered healthier due to its omega 3 fat content. Eggs, which are also rich in essential nutrients, would also fall into this second group.
Group 3 | Potatoes, legumes, nuts. Here the plastic and energetic functions are combined (in the sense that they provide energy thanks to the carbohydrate content). With regard to legumes, clarify that they provide plant-based proteins with a high biological content ## and fiber. Nuts, due to their contribution, stand out for their monounsaturated and polyunsaturated fatty acids, as well as for B vitamins.
Group 4 | Vegetables and Vegetables. It is time to talk about the regulatory function in the case of this group of foods. According to the Spanish Food Code, vegetables are any horticultural herbaceous plant that can be used as food, either raw or cooked. Vegetables, on the other hand, are vegetables in which the edible part is made up of their green organs (leaves, stems, inflorescence). Both provide large amounts of vitamins, minerals and trace elements, fiber (especially soluble), as well as a high percentage of water and few calories due to their low proportion of carbohydrates, proteins and fats.
Group 5 | Fruits. Its function is regulatory and it is such an important element in the diet as vegetables. They are rich in sugars such as sucrose, fructose and glucose, all of them with a low caloric intake. The fruits are characterized by their fleshy consistency, which makes them suitable for consumption raw (some can be eaten with the skin and others not). Some examples would be orange, tomato, strawberry, grapefruit and kiwi (which provide plenty of vitamin C), peach, plum, melon and cherries (rich in vitamin A) or banana, avocado and watermelon (source of potassium).
Group 6 | Cereals and derivatives, sugar and sweets. Starting from the basis that their function is energetic, they provide calories from their carbohydrates. Of course, in the case of cereals, these are denser and more nutritious than other sources of carbohydrates. They are also very worthwhile for their contribution of B vitamins.
Group 7 | Fats, oil and butter. Its energetic function and the majority caloric intake of any healthy diet must come from both this group and the previous one, due to the difference in elements that each one has. It should be noted that this group is rich in fat-soluble vitamins.
And what is inside each group?
As you may have imagined, each food group in turn has a classification that, although we are not going to see it in detail, it never hurts to know what it consists of:
- Plastic or forming foods. They are the ones that provide essential substances both for the formation and for the conservation of our physical structure.
- Energetic food. As their name indicates, they are the ones that provide us with energy.
- Regulating foods. In this case, we are talking about those that are essential for our metabolism due to their contribution in vitamins, minerals and fiber.
Yes, but which ones are the healthiest?
Although it is really complex, and risky, establishing which foods are the ones that can bring us the most benefits, we are going to give you that treat. Next we show you 15 that are recommended to incorporate into any diet, although there are many more, if you have not already done so. In addition, you will realize that all of them are within your reach and that there are countless recipes to prepare with them. You are ready? There they go:
1. Garlic. It has great nutritional value and very few calories. In addition, it stands out for its levels of vitamin C, vitamin B6 and manganese. It is a great ally when it comes to reducing bad cholesterol, taking care of our heart and, incidentally, purifying ourselves.
2. Onion. Another of the star ingredients in our kitchens has always been. It is perfect to avoid circulatory problems, fight cholesterol and hypertension. On the other hand, it is a diuretic ingredient that you can consume both raw and in your stews, sauces and stir-fries.
3. Beet. It helps us prevent diseases by being a great source of iron. It contains betaine, which is a nutrient with anti-inflammatory power that protects internal organs, in addition to improving vascular risk factors and preventing different chronic diseases.
4. Carrot. It stands out especially for its vitamin A and its carotenoids. They are a source of potassium, phosphorus, magnesium, iodine and calcium. You can incorporate them into your salads, stews, stews,… They are always a good option!
5. Egg. Rich in proteins of high biological value, it contains all the essential amino acids. Do not pay attention to those who say that you have to moderate its consumption, studies show that its recurring consumption is beneficial, whether it is cooked, poached, in an omelette or scrambled. It is always a good source of nutrients that no one should give up.
6. Lentil. A fascinating source of plant-based protein that is not only rich in iron, but also in potassium, phosphorus and calcium. They have a lot of fiber and a great satiating power despite being low in fat. Few things are capable of surpassing some good stewed lentils with abundant vegetables and, for those who like it, a handful of rice.
7. Chickpea. Another legume that is an institution in the Spanish cookbook and that you should always include in your diet because it is a source of B vitamins (especially B9), folic acid, vitamin A and some vitamin C. As if that were not enough, it also provides minerals such as calcium, iron, iodine, magnesium, potassium, sodium, selenium or zinc.
8. Pea. Your secret? It contains a lot of protein, in addition to essential minerals (calcium or phosphorus) and few carbohydrates (also little fat). They are a great resource when incorporating them into stews or vegetable stews. They are also not lacking in many versions of the Russian salad!
9. Blue fish. It’s time to talk about Omega 3, which is the best we can find in this group of fish that are perfect for fighting cardiovascular diseases. Some examples would be anchovies, tuna, the increasingly fashionable mackerel or salmon. These fish stand out for their proteins and minerals, among which we highlight phosphorus and magnesium, group B vitamins and vitamins A and D. Of course, the most advisable thing is to always cook them on the grill and not abuse the sauces in case of making it stewed.
10. Orange. People always talk about its high content of vitamin C, but it is also a great antioxidant food that is highly recommended to prevent cardiovascular diseases. It is true that we usually take it raw, in juice or as a dessert, but it also works perfectly in savory dishes. You just have to spend a little time researching.
11. Apple: This popular fruit contains pectin, which is a soluble fiber that helps us reduce blood cholesterol. It also has a good dose of minerals such as potassium, which is responsible for controlling blood pressure, reducing the risk of heart problems. You already know that “an apple a day keeps the doctor away”, so now you just have to stick to it.
12. Broccoli. Another of the foods with more vitamin C that exist. But it not only stands out for this, but also for being a source of calcium, fiber, folic acid… A most nutritious delicacy that is also super versatile! Make friends with these bright green trees and keep an eye on them.
13. Chard. This green leafy vegetable is rich in Vitamin A, so it helps us maintain healthy and good-looking skin, as well as good vision and healthy hair that is strong and shiny. If you like them smoothieshere you have the best way to benefit from its properties in a very simple and fast way.
14. Almond. A dried fruit could not be missing from this selection, and given the choice, we are left with the almonds. They contain a high content of healthy monounsaturated fats, a good dose of fiber, a lot of protein and many other nutrients to take into account. So never do without this healthy snack.
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- 15. Lean meat: You also have to give space to meat, especially if it is as healthy as lean meat, which contains proteins, minerals and vitamins, which make it a food rich in iron, zinc, phosphorus and various vitamins, especially from the group B. It contains practically no fat, so it helps us fight obesity, prevents cholesterol and cardiovascular diseases. Examples include grilled chicken or turkey, or rabbit. All three are low-fat meats that are often indicated in weight loss diets.
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