If you have ever attempted to structure your diet in a specific way, it is likely that you broke down the foods into groups. Many diets may prescribe different groups for each meal. However, there are many norms that guide how food fits into certain groups.
Groups
The food groups differ slightly depending upon the plan. The National Institutes of Health developed a program called the Dietary Approach to Stop Hypertension, or DASH. The foods groups in DASH are grains, fruits, vegetables, dairy products, meats and one that includes nuts, seeds and legumes. The United States Department of Agriculture uses a food pyramid instead. It differs only in that it combines meats and beans and adds a separate group called oils from fish and nuts.
Carbohydrates
Whole grains, fruits and vegetables together make up most of your carbohydrate intake, which should account for 45 to 65 percent of total calories. These carbohydrates contain dietary fiber, a compound that eases digestion and slows the absorption of glucose into the blood. According to the Mayo Clinic, a woman should get 21 to 25 grams of fiber a day; a man should get 30 to 38g.
Proteins and Fats
There are two main groups of animal products that contain plenty of protein and some fat. These include dairy products such as milk, cheese, eggs and yogurt and meats such as beef, poultry, fish and shellfish. When you eat meat, you should choose the lean variety or trim away the visible fat. Furthermore, there are a number of good fats contained in hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans and lentils such as omega-3 fatty acids. Protein should constitute 10 to 35 percent of your diet, and fat should make up 20 to 35 percent.
Considerations
Meats, vegetables and dairy products should generally be the largest groups, followed by fruits and meats. Bodybuilders should aspire for higher levels of protein at the expense of grains. Some people may also want to increase the percentage of oils and nuts. However, fat is worth 9 calories per gram, compared to 4 calories per gram for carbohydrates and proteins, so increased consumption of fat must be monitored somewhat to ensure that you are not exceeding recommended calorie intake. Fortunately, fat also digests slowly.
Benefits
These foods are consistent with the needs of the human body. They provide just about every single necessary vitamin and mineral in proper proportions and promote a feeling of fullness without inspiring overeating. Your blood sugar levels should remain consistent, especially if you eat moderately sized meals every three to four hours. The basic food groups are also metabolized and absorbed into the bloodstream properly. The foods you really want to avoid like fructose are metabolized worse than others.
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