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Differences Between Food Groups

A balanced diet should include all food groups, more from some than others. Each group provides a different type of benefit due to the nutrients it contains. Similarly, excessive consumption of any one food group has a negative effect on your health. People who must cut out certain foods need to compensate nutritionally in other areas.

  1. Fruit and Vegetables

    • Fruit and vegetables provide vitamins, minerals and antioxidants, which are essential to keep the immune system healthy and fight off illness. Health experts suggest eating five portions of fruit and vegetables a day, by including them in every meal and eating them as snacks in place of chips or sweets. They have a higher nutritional content when they are fresh, as some nutrients are lost during cooking.

    Starch

    • Foods with starch contains carbohydrates, which is what gives us energy. This includes bread, pasta, rice and potatoes. It is better to eat unrefined foods like brown rice, whole wheat bread and whole wheat pasta, as opposed to their refined counterparts, as many nutrients as well as fiber are removed during the refining process.

    Dairy

    • Cheese, yogurt and milk are high in saturated fat (unless you choose low-fat milk and yogurt), however they also contain calcium, which is important for healthy bones, and protein, which is essential in tissue repair and muscle growth. Too much dairy has the disadvantage of increasing cholesterol levels so, although dairy should be included as part of a healthy diet, consume in moderation.

    Meat, Fish, Eggs and Beans

    • These foods are all sources of protein. Vegetarians should increase their bean consumption to get enough protein. Meat, fish and beans also contain vitamins and minerals, and additionally fish has essential fatty acids which are good for maintaining clear skin. Eat lean cuts of meat so you're not eating too much saturated fat. Chicken, turkey and venison are low-fat meats.

    Fat and Sugar

    • A little fat and sugar are necessary to give the body energy, but both should be treated with caution. Sugar is added to many ready-made foods, therefore you easily increase your sugar intake if you don't eat freshly prepared food. There are two main types of fat -- saturated and unsaturated -- the latter being healthier and found in oily fish and nuts. Too much saturated fat causes weight gain, high blood pressure and eventually heart problems.

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