1.1 Define the main food groups

This guide will help you answer 1.1 Define the main food groups.

The main food groups are categories of foods that provide similar nutrients and serve specific functions in the body. A balanced diet incorporates these food groups to meet nutritional needs, maintain good health, and prevent diseases.

The main food groups include:

Fruits and vegetables
Starchy foods
Proteins
Dairy and alternatives
Fats and oils

The Eatwell Guide, developed by the NHS, provides clear recommendations on how much of each group adults and children over five should include in their diet. Below is an in-depth explanation of each food group, its purpose, and examples.

Fruits and Vegetables

Fruits and vegetables are key contributors to a healthy diet. They provide essential vitamins, minerals, fibre, and antioxidants, which support bodily functions.

Nutrients Found in Fruits and Vegetables

Fruits and vegetables are especially rich in:

Vitamin C – Important for the immune system and skin health. Found in citrus fruits, strawberries, and peppers.
Vitamin A – Necessary for good vision and skin. Common in carrots, sweet potatoes, and spinach.
Potassium – Helps regulate blood pressure. Bananas, potatoes, and tomatoes are good sources.
Dietary Fibre – Promotes healthy digestion and prevents constipation.

Guidance for Consumption

The NHS advises eating at least five portions of fruits and vegetables daily. A single portion is roughly 80 grams, which could include:

An apple, orange, or banana
A handful of berries or grapes
3 heaped tablespoons of cooked vegetables like peas or carrots

Eating a variety of colours ensures a wider range of nutrients.

Starchy Foods

Starchy foods, often called carbohydrates, are a major source of energy. They include grains, root vegetables, and processed items made from these.

Examples of Starchy Foods

Potatoes
Bread
Pasta
Rice
Cereals

Nutritional Benefits

Starchy foods contain:

Carbohydrates – Provide glucose, the body’s main energy source.
Fibre – Found in wholegrain versions and helps improve digestion.
B Vitamins – Support energy production and brain function.

Opting for wholegrain options, such as wholemeal bread or brown rice, adds fibre to the diet and helps maintain stable energy levels.

Proteins

Proteins are vital for growth, repair, and maintenance of body tissues. They also support immune functions and hormone production.

Sources of Protein

Animal-based proteins – Meat, fish, eggs, and dairy.
Plant-based proteins – Lentils, beans, chickpeas, tofu, tempeh, and nuts.

Essential Amino Acids

Proteins are made up of amino acids. The body cannot produce “essential amino acids”; they must come from the diet. Animal proteins typically contain all essential amino acids, while most plant proteins lack one or more. Combining plant proteins (e.g., rice and beans) can provide complete amino acid profiles.

Health Benefits

Eating protein helps:

Repair tissues, such as muscles.
Build enzymes and hormones.
Maintain a healthy immune system.

The NHS recommends adults eat around 50 grams of protein daily, depending on factors like age and activity levels.

Dairy and Alternatives

Dairy products are excellent sources of calcium and other minerals essential for bone health. For those who are lactose intolerant or choose not to consume animal products, alternatives enriched with calcium and vitamins are available.

Examples of Dairy Foods

Milk
Yoghurt
Cheese

Non-Dairy Alternatives

Substitutes like soya milk, almond milk, or oat milk are becoming more common. Look for fortified versions to ensure they contain calcium and Vitamin D.

Nutritional Contributions

Calcium – Essential for strong bones and teeth.
Protein – Builds and repairs cells.
Vitamin D – Aids calcium absorption and supports the immune system.

Adults need about 700mg of calcium daily. Around a glass of milk (200ml) or a small pot of yoghurt is sufficient for one portion.

Fats and Oils

Fats and oils provide energy, support cell growth, and help absorb certain vitamins. The body requires them in small amounts.

Types of Fats

Saturated Fats – Found in animal products like butter, cream, and fatty meats. These should be limited, as excessive consumption can raise cholesterol.
Unsaturated Fats – Found in plant oils, nuts, seeds, avocados, and oily fish. These are healthier options.
Trans Fats – Occasionally present in processed foods. They should be avoided, as they can increase the risk of heart disease.

Healthy Fats to Include in the Diet

Choose foods like:

Olive oil or rapeseed oil
Oily fish (e.g., salmon, mackerel)
Nuts and seeds
Avocados

Fats are calorie-dense, so portion sizes should be controlled. The NHS advises that less than 30% of daily energy intake comes from fats.

Key Points About Balancing Food Groups

A balanced diet means including appropriate amounts of each food group. The Eatwell Guide suggests:

40% of meals consist of starchy foods.
Around one-third of meals include fruits and vegetables.
A moderate portion of protein sources.
Small portions of dairy or alternatives.
Minimal consumption of fats and oils.

Foods to Consume Sparingly

High-sugar items, such as cakes and fizzy drinks, should be occasional treats.
Salty snacks like crisps can increase blood pressure.

Tips for Maintaining a Balanced Diet

To make healthier choices easier:

Prepare meals with fresh ingredients.
Base main dishes on starchy foods and add plenty of vegetables.
Swap sugary drinks with water or milk.
Eat oily fish at least twice a week for omega-3 fatty acids.
Limit portion sizes of high-fat or sugary snacks.

Understanding Portion Sizes

Correct portion sizes prevent overeating. Examples include:

A deck of cards to represent one portion of meat.
A fist-sized portion for carbohydrates like rice or pasta.
Two handfuls for vegetables or salad.

Food labels provide nutritional information to help measure portions effectively.

Final Thoughts

Understanding the main food groups helps create a well-rounded, nutritious diet. Each group has a unique role in maintaining health, from energy provision to bone strengthening. Combining these groups in the correct proportions ensures long-term health and reduces the risk of diet-related illnesses.

1.1 Define the main food groups