Food products are typically divided into groups based on their nutritional properties and biological classifications. Here are some common ways food is grouped:
Traditional Food Groups Fruits and Vegetables: Includes fresh, frozen, canned, and dried fruits and vegetables. Examples: apples, oranges, spinach, carrots.
Grains: Includes whole grains and refined grains. Examples: wheat, rice, oats, barley.
Proteins: Includes meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds.
Examples: chicken, fish, lentils, tofu.
Dairy: Includes milk, yoghurt, cheese, and fortified soy beverages. Examples: milk, cheese.
Fats and Oils: Includes oils, butter, margarine, and other fats. Examples: olive oil, butter, avocado.
NOVA Classification
- This system groups foods based on the extent and purpose of their processing:Unprocessed or Minimally Processed Foods: Natural foods are altered by processes like drying, crushing, roasting, boiling, freezing, etc. Examples: fresh fruits, vegetables, grains, nuts.
- Processed Culinary Ingredients: Substances extracted and purified from minimally processed foods. Examples: oils, butter, sugar, salt.
- Processed Foods: Foods made by adding salt, oil, sugar, or other substances to minimally processed foods. Examples: canned vegetables, cheeses, freshly made bread.
- Ultra-Processed Foods: Industrial formulations typically have five or more ingredients. Examples: soft drinks, packaged snacks, instant noodles
- Dairy products
Many people still underestimate the wonderful properties of dairy products. However, milk almost completely meets the needs of children and adults. 100 g of milk contains more than 3 g of protein, about 3-3.5 g of digestible fat, a large amount of calcium and phosphorus, as well as vitamins A, D and B2 (in summer, the content of these vitamins in cow's milk is significantly higher than in winter). 100 g of milk gives the body about 65 calories. Half a litre of milk a day is more than 1/2 of a person's daily requirement of animal protein and more than 1/10 of the daily energy requirement.
Properly fermented sour milk contains bacteria that carry out uric acid fermentation, which inhibits the development of putrefactive microbes in the human large intestine.
Various types of cheese and cottage cheese, including skimmed cottage cheese, are very valuable foodstuffs. It contains the largest amount of protein - about 17% and a small amount of fat 0.5%. Skimmed cottage cheese has a low-calorie content (about 80 kcal in 100 g of the product). In addition, cottage cheese, as well as in other dairy products, contains relatively large amounts of lecithin and a somewhat smaller amount of essential amino acid methionine, which have a pronounced lipotropic effect, ie the ability to prevent the development of very destructive to the body obesity of the liver.
Milk powder is especially rich in protein, about 23%. The calorie value of 100 g of dried milk is about 450 calories.
A high-calorie product due to the sugar introduced into it is condensed milk, which contains on average 7% protein, 8% fat, 50% carbohydrates.
Milk and milk products have a very favourable combination of complete proteins, digestible fats, some minerals and vitamins. Milk should be included in the daily diet. The achieved level of milk production provides the population, especially children, with the necessary amount of high-quality milk protein and easily digestible calcium.
- Proteins
The second group is meat, fish and eggs. There is no product whose benefits are more debated than meat. To date, a relatively large percentage of the world's population has different attitudes towards meat for many reasons, including religious ones. A considerable group of scientists, based on the data on the negative consequences of overloading the organism with protein substances and on the presence of extractive substances in meat, which have a strong influence on metabolic processes, continues to preach the complete rejection of meat food. In many countries and population groups there are centuries-old bans on certain types of meat. In India, for example, no beef is eaten, and among Muslims, there is a ban on pork.
Meat is undoubtedly a healthy product: mainly due to its high content of complete animal protein, different types of meat and poultry contain between 14 and 24 per cent protein. In addition to protein, meat contains a significant amount of fat, which affects its calorie value and contributes to rapid saturation. The presence of fat varies from a fraction of a per cent in lean veal to 30-40 per cent in tallow pork, and the caloric value ranges from 80 calories in 100 g of veal to 370 calories in the same portion of tallow pork. All types of meat, especially liver, are rich in iron, as well as vitamins A, B1, B6, B12. Meat contains so-called extractive substances that stimulate the appetite and encourage the release of digestive secretions.
For an adult engaged in light physical labour, 150-200 g of meat or meat products per day is sufficient for a mixed diet.
In certain diseases, especially gout, kidney disease, and nervous system disorders, meat in such quantities, especially in fried form, is not recommended.
The biological value of fish proteins is the same as meat proteins, as their amino acid composition is quite similar. It has been found that fish proteins and many sea products are even slightly easier to digest and assimilate in the human body.
Eggs are a very valuable and nutritious food, especially for young people. They contain the best proteins in terms of amino acid composition. The egg yolk contains a high percentage of fat and phosphatides, significant amounts of iron, calcium, phosphorus, and vitamins A and D.
Even the elderly should not fully avoid eggs from their diets due to their relatively high cholesterol level.
- Grains
Foods containing a large amount of carbohydrates.
These include flour, bakery products, cereals, pasta. The main importance of products of this group is supplying the body with energy.
A special place of products of the group is occupied by bread.
In the diet of most people bread even in quantitative terms takes the first place. An adult man eats a day about 300 - 500 g of bread, and sometimes with heavy physical work and 800. Bread contains 40 to 45% carbohydrates, which means that it provides about 600-1600 kcal of energy per day. Consequently, from 14 to 1/2 of all the energy needed for vital activity a person receives with bread.
Unfortunately, bread made from refined flour, which contains much lower amounts of mineral salts and vitamins, is becoming more and more common. However, bread cooked with coarse flour is healthier for the majority of persons in good health.
A valuable product in this group is the potato. Nutritious and tasty, it is consumed by the population of many countries in relatively large quantities. 100 g of potatoes contain about 20 g of starch, 2 g of su, protein, 1.2 g of mineral salts. Potatoes are relatively low in vitamin C, but since they are eaten a lot, they become one of the important sources of ascorbic acid during the winter and spring months.
Potatoes are a high-calorie product, so the amount of them in the diet with a tendency to obesity should be limited.
Finally, sugar, which also belongs to this group of foods, is a pure carbohydrate. Sugar contains virtually no proteins, salts, vitamins or trace elements. Therefore, the consumption of large amounts of sugar can only be justified by strenuous physical work, intensive sports activities, and a doctor's prescription.
Therefore, the overall energy content of the goods in this group might be as high as 50–70% of the daily caloric intake.
- Fats and Oils
The daily fat requirement of an adult is 80-100 g, of which just under 1/3 should be vegetable oils.
Nearly one-third of the daily energy needs of the human body are met by fats in the diet.
Types of Fats and Oils
Saturated Fats:Sources: Animal products (butter, cheese, red meat), tropical oils (coconut oil, palm oil).
Characteristics: Solid at room temperature.
Health Impact: Can raise LDL (bad) cholesterol levels if consumed in excess.
Unsaturated Fats:
- Monounsaturated Fats: Sources: Olive oil, avocados, nuts (almonds, peanuts).
- Characteristics: Liquid at room temperature but may solidify when chilled.
- Health Impact: Can help reduce LDL cholesterol and maintain HDL (good) cholesterol levels.
- Polyunsaturated Fats:
- Sources: Fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.
- Characteristics: Liquid at room temperature.
Health Impact: Includes omega-3 and omega-6 fatty acids, which are essential for brain function and cell growth.
Trans Fats: Sources: Partially hydrogenated oils, some margarines, packaged snacks, baked goods.
Characteristics: Solid at room temperature.
Health Impact: Can raise LDL cholesterol and lower HDL cholesterol, increasing the risk of heart disease.
Cooking: Use oils like olive oil or canola oil for cooking to incorporate healthier fats into your diet.
- Fruits and Vegetables
Vegetables and fruits are the most important suppliers of vitamins C, P, E, some B vitamins, provitamin A - carotene, mineral salts (especially potassium salts), trace elements, carbohydrates, phytoncides that help to destroy pathogenic microbes and substances necessary for the normal functioning of the intestine.
A remarkable property of vegetables is their ability to significantly increase the secretion of digestive juices and enhance their enzyme activity.
Meat and fish dishes are better digested by the body if they are eaten with vegetables. Vegetable dishes increase the secretion of digestive glands and thus prepare the digestive tract to digest protein and fatty foods. Therefore, it is useful to start lunch with vegetable snacks, vinaigrettes and salads, and then move on to soups, etc.
Vegetables are not only suppliers of important nutrients and vitamins, they are also dynamic regulators of digestion, increasing the ability to absorb nutrients. Vegetables are very valuable and necessary for the body every day in all seasons.
The development of canned food products also makes an undoubted contribution to vitamin enrichment. One of the most gentle ways of preserving fruits and vegetables, providing good preservation of their nutritional value and flavour properties, is freezing. Frozen fruit and tomatoes are very useful.
A daily food ration is a fixed amount of food designated to meet the nutritional needs of an individual for one day. The composition of a daily food ration can vary based on dietary guidelines, cultural preferences, and specific nutritional requirements. Here’s a general overview
Example of a Balanced Daily Food Ration
- Breakfast:
A piece of fruit (e.g., banana or apple)
A handful of nuts
- Lunch:
Whole grain bread or brown rice
A serving of yoghurt
- Dinner:
Steamed vegetables
Quinoa or whole-grain pasta
- Snacks:
Vegetable sticks with hummus
A small portion of dark chocolate
Special Considerations
- Hydration: Ensure adequate water intake throughout the day.
- Dietary Restrictions: Adjustments may be needed for allergies, intolerances, or specific dietary preferences (e.g., vegetarian, vegan).
- Activity Level: More active individuals may require higher calorie intake.
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