Each of the six general food groups recognized by the United States Department of Agriculture and other federal organizations comes with its own unique list of nutritional benefits. These include nutritional characteristics commonly found within the group, such as high rates of certain vitamins or biochemical effects, as well as individual products in the food group particularly well known for having healthy attributes. In order of federally recommended daily intake, the food nutrition inherent to each major group is as follows:
- The Grain Group: This food group includes breads, cereals, pastas, and other grain-based products. Important for its wealth of complex carbohydrates for energy, this group is also a good source of fiber – particularly from “whole-grain” items, such as brown rice and whole-wheat breads. Long-term consumption of foods high in fiber has been shown to play a role in preventing certain cancers, particularly colon cancer. Food nutrition featured in this group also features healthy servings of various essential vitamins and minerals. The USDA recommends 6 – 11 servings from this group daily.
- The Vegetable Group: The primary food nutrition this group provides is an abundance of vitamins, minerals, and dietary fiber. A single serving of spinach, for instance, provides 20% of one’s daily recommended allowance of iron. Carrots provide well over 200% of one’s daily allowance of vitamin A, while broccoli and bell peppers provide similarly high amounts of vitamin C. In addition, the group is virtually fat- and cholesterol-free, making the vegetable group extremely heart-friendly and a great staple for a low-fat diet. USDA recommendation: 3-5 servings daily.
- The Fruit Group: This group, like the vegetable group, is a crucial source of vitamins and minerals. Bananas are rich in potassium, apricots are chock-full of vitamin A, oranges are indispensable sources of vitamin C, and blueberries are well known for their high concentration of antioxidants. Whole fruits – as opposed to sauces, pulps, or juices – are also high in fiber, and most fruit’s high water content helps keep you hydrated. USDA recommendation: 2-4 servings daily.
- The Protein Group: Once thought of primarily as “the meat group”, this group of foods now includes eggs, nuts, beans, and other important sources of protein. The necessity of the protein group is somewhat self-explanatory: protein is essential to maintaining tissue strength in the human body, thus promoting growth, increased immunity to infection and disease, and cardiac health. The protein group also provides important sources of monounsaturated and polyunsaturated fats – the “good” fats – which have been shown to lower LDL cholesterol and raise HDL cholesterol, also promoting a healthy heart. Further benefits provided by this group include healthy doses of iron, magnesium, and B vitamins that are scarce in other dietary sources. USDA recommendation: 2-3 servings daily.
- The Dairy Group: This group, which includes milk and milk-based products such as cheese and yogurt, is primarily associated with its rich calcium content. Calcium is a mineral essential to bone strength and integrity, and is particularly important to those at risk for osteoporosis, as well as women who may become pregnant and mothers who are currently nursing. The dairy group also provides food nutrition in the forms of protein and several B vitamins. USDA recommendation: 2-3 servings daily.
- The Fats and Sweets Group: Also known as the “use sparingly” group, this group contains items with little to no redeemable nutritional value. Any essential vitamins, minerals, etc. that the product provides do not outweigh the negative aspects. For example, butter may contain calcium, protein, and a few essential vitamins, but it is also high in fats and cholesterol. This does not mean that you should abstain from butter entirely, but that you should seek healthier sources than butter to get your daily allowance of calcium and protein. The same goes for the calcium content of pudding and the antioxidant value of chocolate.
By Rachel Campbell