Knowing the types of food that there is is positive to take care of health through food.
This article shows the main groups with a brief but clarifying explanation. The most important thing is to eat real food and forget about processed products that are made by the food industry.
- Related article: “ Organic food: what they are, and 6 benefits of consuming them ”
The 10 main types of food (and their nutritional properties)
Healthy eating is one of the pillars of health . Humans are omnivores, which means they can eat both plant and animal foods. This allows different types of nutrients to be absorbed, some of them being essential.
Below are the main types of food and their nutritional properties. Understanding their differences is important in order to be able to design healthy menus for oneself and for the whole family.
- Other users have read: ” White poisons: the 8 foods that are ruining your health “
1. Vegetables and fruits
Vegetables and fruits are the basis of all healthy eating . These foods are very rich in micronutrients, that is, in vitamins and minerals. They also contain a lot of fiber and phytochemical substances, which provide great properties to the body.
It should be noted that the fundamental difference between fruits and vegetables is that the former contain much more sugar. However, since they are natural sugars and are accompanied by the natural fiber of the fruit, they can be taken moderately without any problem.
2. Tubers
Tubers are foods with a very good energy supply in the form of carbohydrates . Foods such as potatoes, cassava or sweet potatoes come from the root of the respective plants, where these complex carbohydrates are stored in the form of starch.
Their low fat content makes them very easily digestible, especially when boiled (they lose their digestive properties if they are fried).
- We recommend: “ Cassava: 12 properties and benefits of this tuber ”
3. Cereals
Cereals are also foods rich in carbohydrates . Rice, wheat, oats or spelled are just some of the many types of cereals that exist. There are also pseudocereals, such as quinoa or amaranth, which come from other types of plants but have a similar nutritional value.
These foods are characterized by providing complex carbohydrates, and they must be consumed as little refined as possible to control blood sugar levels. It is also a very good source of amino acids, although its amounts of lysine are very limited.
4. Legumes
Legumes should be eaten weekly , and you can choose from many options (chickpeas, lentils, beans, etc.). There are many people who do not consume legumes, but this food is highly recommended for its excellent nutritional value. They provide very good amounts of carbohydrates, fiber, amino acids, vitamins and minerals.
Contrary to what happens with cereals, this food has very good amounts of lysine, but is deficient in methionine. Combining cereals and legumes, protein of high nutritional value can be formed.
- You may want to read: “ Quinoa: 12 properties and benefits of this pseudocereal ”
5. Nuts
Nuts are foods that are very rich in healthy fats, minerals, and vitamins . Walnuts, hazelnuts, almonds or cashews are some of the most representative examples.
They cannot be abused too much due to the fact that they have many calories due to their large amount of fat, but this one has a highly recommended nutritional profile. A handful of nuts a day is the perfect amount, and it is ideal to have them for breakfast, but also mid-morning or mid-afternoon as a small energy snack.
6. Seeds
The seeds have nutritional properties similar to nuts . The most notable macronutrient in the case of seeds is also fat. In some cases, these include omega-3 essential fatty acids, a very important type of nutrient for the body.
Chia and flax seeds are the ones with the highest amounts of omega-3, but there are many other recommended options. Hemp seeds, poppy seeds, sunflower seeds or pumpkin seeds are foods with many nutritional properties.
- Related article: “ Top 10 types of seeds to eat ”
7. Meat, fish and eggs
Meat, fish and eggs are known for their high protein content . This is the great characteristic that they have in common, and that is that there are very few representatives of the previous types of food that contain all the amino acids necessary to form protein.
However, there are more things to note about this type of food. They contain many vitamins from the group, such as vitamin B12, which is deficient in a 100% vegan diet.
8. Milk and milk products
Milk and milk products are also an excellent source of protein . These foods contain casein, a protein with all the essential amino acids needed by the human body. This makes them have a high nutritional value, but they are surely best known for their great contribution of calcium.
Much has been insisted that dairy products should be taken to guarantee the contribution of this mineral to the body. In any case, the truth is that other types of food contain good amounts (seeds, nuts, vegetables).
- Related article: “ 15 compelling reasons to stop drinking milk ”
9. Oils and fats
Fats have gotten a lot of bad press since the 1970s . The increase in the rate of overweight in the general population was attributed to this type of food, but it has been seen that this was not correct. Overweight is more related to the intake of sugar and refined products.
The most interesting fats are monounsaturated and polyunsaturated. In addition to having antioxidant properties, the population eats too many saturated fats and not enough of these. Without being bad saturated fats, you have to ration their consumption. The most recommended source of fat is extra virgin olive oil.
10. Others
Most types of food can be collected in the above groups, but there are others . Some have a very interesting nutritional profile, such as algae. Others stand out for their contribution in phytochemical substances such as honey.
However, much of the food that may come to mind for many people has a very poor nutritional profile. This is the case of all processed products produced by the food industry. Cookies, pastries, ice cream, cakes, etc., are made up of different ingredients, many of which are not recommended.
Bibliographic references
- Fernandez, O. (2013). My anti-cancer recipes: Food and anti-cancer life. Barcelona: Uranus Editions .
- Martin, A. (2013). Eat to be better. Keys to healthy eating for the whole family. Barcelona: Grijalbo .
- Williams, C. (2002). Nutritional quality of organic food: shade of grey or shades of green. . Proceedings of the Nutrition society, 61, 19-24.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.