Food groups

All foods fall into one of the following five groups, each containing different amounts of nutrients (‘Carbohydrates, proteins, and fats’ and ‘Vitamins and minerals’).

1. Breads and cereals (starchy foods) provide mostly carbohydrate (starch), fibre, and some protein, calcium, iron, and B vitamins.
2. Meat, fish and the vegetarian alternatives provide mostly protein with some fat, and vitamins and minerals, including iron, zinc, magnesium and B vitamins.
3. Fruit and vegetables provide some carbohydrate and fibre, as well as many vitamins and minerals, including vitamin C, carotenes, and folates. Fruit and vegetables tend to be lower in calories due to the high proportion of water and fibre found in these foods.
4. Milk and dairy products contain carbohydrate, protein, fat, and some vitamins and minerals, including calcium and vitamins B12, A and D. Some people feel that milk contributes to excess mucus, but there is no evidence to show that this is the case.
5. Extras – food and drinks containing fat, sugar and/or alcohol, e.g., chocolate, biscuits, sweets, butter, mayonnaise, and cream. Depending upon the particular type, these foods provide fat and carbohydrate and can be used to increase the calorie intake of people who are unable to achieve their body’s energy needs with a standard balanced diet.

In addition, the intake of fluids – basically, plenty of water (8–10 glasses daily) – is an essential part of the balanced diet (see ‘Drinking fluids’ section).