Different Types of Diet Food Groups

When beginning a diet, deciding which types of food are best for you to eat can be difficult. There are countless fad diets that insist that certain food groups should be avoided or that the bulk of your daily calories should come from one food group in particular. In most cases, however, eating a well-balanced diet that features a variety of foods is usually the healthiest option when trying to lose weight. Understanding how several of the major food groups affect the body helps you make healthy choices and stick to your diet plan.

Carbohydrates

• Carbohydrates are an important source of energy in any diet. Carbohydrates are used to create glucose, which helps fuel the body throughout the day. The glucose may be used immediately or the body may store it in the liver and muscles until it is needed. There are several well-known diets that encourage individuals to limit the amount of carbohydrates in their diet in order to lose weight. The Mayo Clinic recommends receiving 45 to 65 percent of your daily calories from carbohydrates, however. For a healthy diet that promotes weight loss, it is a good idea to eat mainly complex carbohydrates and those that are higher in fiber, such as whole grains, vegetables, fruits and beans. Refined carbohydrates that have been processed should be avoided because the process that refines them removes important nutrients, such as dietary fiber, B vitamins and iron. Refined carbohydrates can be found in food products such as cookies, cakes, white rice and white bread.

Fats

• Contrary to what some dieters believe, not all fats are bad for you. Some fats are actually necessary to sustain the human body. Fats promote the absorption of important vitamins and help with the maintenance and function of cell membranes. They also play a role in boosting the immune system. However, the energy in fat is in an extremely concentrated form. There are nearly twice as many calories in one gram of fat as there are in one gram of carbohydrates or protein. In addition, there are certain types of fat, such as saturated and trans fats, that increase cholesterol and the risk of coronary heart disease. Saturated and trans fats may also lead to weight gain, and should be avoided as much as possible. As a result, foods like butter, margarine, shortening and animal fats should be limited in a healthy diet. According to the Mayo Clinic, adults should restrict their daily fat intake to between 20 and 35 percent of their daily calories. If you are trying to lose weight, choose healthy sources of fat, such as nuts, coconuts, avocados, seeds and olive oil.

Protein

• Proteins are an important building block of every organ, cell and tissue in the human body. They break down on a regular basis and must be replaced, so protein should make up a significant portion of your diet to keep the levels high in your body. When protein is ingested, it is converted into amino acids that are stored and later used to replace protein where needed. Common foods that contain protein include meats, fish, poultry, beans, eggs, nuts, dairy products, grains and some fruits and vegetables. Vegetarians can receive a significant amount of protein from tofu and other soy-based food products. According to the Centers for Disease Control and Prevention, the recommended dietary allowance of protein for women ages 19 to 70 and above is 46 grams, while men in the same age group should consume 56 grams of protein daily. While protein is an essential part of a healthy diet, those who are working to lose or control their weight should seek out low-fat forms of protein. Choose low-fat or fat-free milk and cheeses. Use egg whites or egg substitutes when possible, and opt for leaner cuts of meat. Trim any visible fat away and remove skin from poultry like chicken and turkey. When eating fish, choose those that are rich in omega-3 fatty acids, such as salmon, herring and trout, because they have the added benefit of reducing the risk of heart disease and cholesterol, and may help lower blood pressure as well.