Food properties and characteristics

Foods are grouped by their nutritional composition, amount of protein, lipids (fats), carbohydrates or water that contains a food. The foods that are within each Group are equivalent and by exchanging them, they will allow our diet to be, above all, varied.

Food groups

1. Cereals, derivatives and legumes

• Cereals and derivatives: they are composed mainly of carbohydrates (also called carbohydrates). His contribution stands out in vitamins of group B and in fibra, especially if the cereals are whole grains. Also, together with greens and vegetables they are the basis of our diet. Its consumption is recommended for breakfast, lunch and dinner, being also a good alternative for snacks and lunches in children and adolescents.
• Vegetables: they are very useful due to their high contribution and low fat content. Due to its interesting contribution in fiber, its consumption is recommended 2-3 times a week. Well combined, they are a valuable alternative in the realization of vegetarian menus as meat substitutes (due to their protein and iron content).

2. Dairy products and derivatives

Dairy products provide nutrients of high biological value and are the main source of. They also contain significant amounts of vitamins A, D, B12, and other minerals such as match. Its composition is highly variable depending on the type of dairy. The most common are milk, yogurts and cheeses.

The milk fat it is high in saturated fat, which can be a drawback when overall consumption is high. Fortunately, thanks to the industry that allows modifying the fat content of dairy products, we can include them in our daily diet in the recommended proportions as semi-skimmed and skimmed, substituting milk fat for other more heart-healthy types of fat such as oleic acid or omega-3 fatty acids. Another option on the current market is milk fermented with plant sterols.

If we combine the dairy products (yogurt, milk or cheese) with the vegetables, we will obtain proteins of high biological value and therefore, we could substitute meat, in case of following a vegetarian diet. Dairy consumption is valid at all times. Mainly in breakfasts, lunches, snacks and desserts. We can also make multiple recipes with them, such as sauces, salads and desserts.

3. Vegetables and Vegetables

Vegetables, according to the Spanish Food Code (CAE) are any plant that can be used as food, either in raw or cooked. They are the vegetables in which their edible parts are their green organs (leaves, stems, inflorescence).

They have in common their high water content and therefore its very low fat content. Also noteworthy is its important content in vitamins (especially vitamins A, B and C), minerals and antioxidant substances. We can consume them raw and cooked. They are sold fresh, canned, jarred, frozen, and dried, making them very affordable. Remember to cook them for a short time and add them to the water when it is boiling, thus, they preserve their color, flavor, and content in vitamins and minerals. We can consume them in a wide variety of textures: in soups, creams, salads, as a first course or as a complement to a main dish, in juices and at all times.

4. Meat, fish, eggs and fats

The foods in this group provide, above all, easily assimilable proteins. They contain iron and B vitamins (B12, B2 and niacin). This group of foods contains, in addition to protein, high amounts of fat (saturated fat and cholesterol) whose consumption is associated with cardiovascular disease. Because it has a different fat profile that deserves consideration, we are going to subdivide this group into: meats and derivatives, fish, eggs and other fats.

• Meat and derivatives: it is convenient that meats and derivatives are part of the diet but a moderate consumption, alternating with other protein sources, less fat (fish, legumes, tofu, eggs). An excessive consumption of meat and its derivatives (delicatessen) increases cardiovascular risk, due to the contributions of saturated fatty acidss, cholesterol and sodium. It is recommended to control the consumption of red meat and organ meats, as well as sausages in general (chorizo, salami, pâté, sobrasada, etc.). Rabbit and poultry can be eaten on a regular basis (except duck). It is appropriate to remove chicken skin and visible fat from meats just before cooking.
• Fish: the content in protein It is similar to meats but the fat content is much lower (white fish less than 5% and blue fish 10% or more.) They are rich in vitamins A and D present in fat. They have less iron than meats. They are rich in certain minerals such as iodine, phosphorus and potassium. Remember that if they are preserved (canned or salted) the salt content is much higher. Seafood contains little fat and a higher amount of cholesterol, especially in the heads. Cephalopods (octopus, squid, and cuttlefish) contain negligible amounts of fat and are an important protein source. Ideal to complete pasta dishes, legumes or salads.
• Eggs: there are large differences between egg white and yolk. The white contains proteins of high biological value and the yolk is rich in lipids that are essential fatty acids, saturated fat and cholesterol. Therefore, the yolk is responsible for the caloric intake of the egg (about 80 kcal for a 70 gram egg). It also contains iron, vitamins of group B and fat-soluble vitamins A and E. The varieties of cooking and consumption are endless. They are considered the best quality proteins and above, with a very low cost. The consumption of eggs should be limited to 2 or 3 yolks a week, in case of cardiovascular disease.
• Fats: This food group includes the vegetable oils and other fats as the margarine, butter and tallow, the latter increasingly in disuse for cooking food. These fats have very different characteristics. While vegetable oils (especially olive oil and seeds), contain fatty acids with clear benefits for health (monounsaturated fats), the other more solid fats have negative effects on the lipid profile, favoring it. This type of fat is used in the production of prepared foods (frozen) and / or in industrial pastries.

5. Fruits, nuts and sugars

• Fruit: they are an excellent source of vitamins, fiber and water. They also contain a variable, and usually not alarming, amount of sugar. Together with vegetables, they provide us with most of the antioxidant substances in our Mediterranean diet. Culturally, we consume them at the end of meals and they are very useful at that time to facilitate the assimilation of many of the nutrients. They are also a very good alternative for breakfast, lunch and a snack. They can be consumed as ingredients in both salads and main dishes, participating in countless recipes as appetizing as they are healthy. In addition, numerous research studies show the possible protective role of the consumption of fruits and vegetables in the development of cardiovascular diseases (CVD) and some types of cancer. These two pathologies (CVD and cancer) are the main causes of mortality in developed countries. Between the two groups, it is recommended to consume 5 servings a day.
• Nuts: highlights its high contribution in fat and energy. They are a good source of calcium, phosphorus, copper, vitamin E, and fiber. Also, they contain mostly unsaturated fat (which helps lower blood cholesterol) and the saturated fat content is minimal. They are a good alternative to proteins of vegetable origin. They can be consumed in multiple ways, in sauces, stews, desserts, they give a special touch in salads and, in addition, they are a magnificent nutritional supplement.
• Sugar and sweets: sweets and sugary drinks provide a high amount of Energy (from sugars) and they do not provide any essential nutrient, being able to favor the development of obesity or cavities dental. In addition, the consumption of these foods can displace the intake of other more nutritious and therefore more interesting foods for our body. Industrial bakery and pastries contain significant amounts of fats and sugars.