Major Food Groups

The major nutritional food groups are Carbohydrates, Protein, Fats

Carbohydrates

Major source of energy for activities such as running and respiration (breathing)

Carbohydrates can be broken down into three groups:

1. Sugars

2. Starches

3. Fiber

 

Sugars are made of monosaccharaides/ disaccharides (one/two sugar units) easy to digest.

 

Sources:

Fruit	Milk	Yogurt	Table Sugar
Brown Sugar	Honey	Syrup	Molasses

 

Starches Polysaccharides (many sugar units) slower to digest and they provide sustained energy

 

Sources:

Starchy Vegetables (Potatoes, Peas, Corn)	Bread	Grain	Pasta
	Cereal	Rice	Beans/Lentils

 

 

Fiber part of plant foods that can’t be fully digested or absorbed by the body

Sources:

Fruit

Vegetables

Whole Grains

Beans/Lentils

 

Protein

 

Protein maintains muscle, heart, kidneys and lungs. Helps form red blood cells and create antibodies that fight infection.

 

Protein takes longer to digest therefore, it provides more satisfaction. Lean protein is the best option.

 

Sources:

Lean Protein                                              High fat protein

 

Lean Beef	Beef (prime grades)
Lean Ground Beef	Ground Beef (full fat)
Egg Whites	Cheese (regular)
Fish/ seafood	Fried/breaded fish/ seafood

 

Fat

Source of long lasting energy

-         Transports fat-soluble vitamins like A,D,E and K through the blood

-         Main storage form of energy in the body and preserves heat

 

Fat falls into two categories: Saturated or Unsaturated

 

Saturated Fats:

Responsible for raising blood cholesterol

 

Sources of Saturated Fats:

High fat meats	Whole milk	Cream	Creamy salad dressing
Full fat ice cream/ cheese	Butter/Lard	Coconut/Palm kernel oil	Cookies, Crackers, Chips

 

Subgroup: Trans fats:

Responsible for raising blood cholesterol

 

Sources of Trans fats:

Cookies

French fries

Shortening

Crackers

Donuts

Cakes

Margarine

 

 

Unsaturated Fats:

Help reduce blood cholesterol. They are only poly/mono-saturated and considered “heart healthy”

 

Sources of Poly-saturated Fats:

Safflower oil

Sesame oil

Corn oil

Sunflower oil

Soybean oil

Fish oil

Trans fat-free margarine

 

 

Sources of Mono-Saturated Fats:

 

Olives/ Olive oil

Canola Oil

Peanut Oil

Avocados

Almonds

Walnuts

 

Side Note: Coconut Oil is a great source of fat because it is rapidly broken down and less likely to be stored as fat.