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THE FOOD GROUPS - a patient's guide
Jo Wilson - Dietitian
Carbohydrates
All of the food groups - proteins, fats, and carbohydrates
are essential as part of a balanced diet.
Carbohydrates include breads, cereals, fruits, vegetables,
and sugary foods.
Carbohydrates major function is to provide energy in the
form of glucose in the working body, both the brain and
the heart rely on glucose as their major form of energy.
Carbohydrate foods supply a wide range of nutrients, are
lower in fat and are excellent sources of dietary fibre.
Which carbohydrate is best?
Nutrient-high carbohydrate foods include: breads, wholegrain
cereals, rice, pasta, fruit, and vegetables.
Nutrient -low carbohydrate foods include: soft drink,
cordial, sweets, cakes, and biscuits.
New Zealand guidelines suggest that we choose at least
three servings of vegetables and two servings of fruit each
day:
Serving size examples
Vegetables
1 medium potato, kumera or similar sized root vegetable
such as yam or taro
1/2 cup of cooked vegetables or mixed salad
1 tomato
Fruit
1 apple, pear, banana, orange
2 small apricot or plums
1/2 cup of fresh fruit salad
1/2 stewed fruit
New Zealand guidelines suggest at least six servings of
breads and cereals each day.
Serving size examples
1 roll
1 muffin
1 medium slice of bread
2 cups cornflakes
1/2 cup cooked porridge
1 cup cooked pasta
I cup cooked rice
Proteins
Protein foods include meat, fish, chicken, legumes, eggs,
nuts, and dairy products.
One of proteins major functions is in the make up of our
body cell structure. Proteins are also involved in growth
and repair for our body tissue, and are essential for proper
immune function.
The lean meats, chicken, seafood, eggs, beans, and lentils,
provide the body with protein, iron, zinc and other nutrients.
The body is easily able to absorb the iron in lean meats,
chicken and seafood. It cannot so easily absorb the iron
in cooked dried beans or lentils.
Include foods rich in vitamin C with your meals to help
absorb iron. Fresh fruits and vegetables, especially oranges,
kiwifruit, tomatoes and broccoli, are rich sources of vitamin
C.
Choose at least one serving from this group each day.
Serving size samples
2 slices cooked meat (approx 100g)
1 medium steak (120g)
3/4 cup dried, cooked beans
3/4 cup mince or casserole
2 drumsticks or 1 chicken leg
1 egg
1 medium fillet of fish
New Zealand guidelines recommend at least two servings
of milk or milk products each day, preferably reduced or
low fat.
You need milk and milk products for protein and calcium.
Choose reduced or low fat milk, yoghurt and cheese. If you
are drinking soy milk, choose one which is calcium fortified.
Serving size samples
1 glass of milk (250ml)
2 slices of cheese
1 pottle of yoghurt ( 150g)
2 scoops of ice cream
Fats
Fat is essential for good health. Functions of fat include
the protection of our vital organs, heat insulation, provision
of fat soluble vitamins and minerals, and its most obvious
function as an energy reserve.
Food contains a mixture of three types of fat, these are,
polyunsaturated, monounsaturated, and saturated.
One type of fat usually dominates in a particular type
of food - cream is mainly saturated fat. The main type of
fat in avocado is monounsaturated. The different types of
fat all contain the same amount of calories or energy and
if taken in large amounts can cause weight gain.
Polyunsaturated fats: These do not raise blood cholesterol
levels. Good food sources include:
Soybean, sunflower, corn, and safflower oils
Wheatgerm and wholegrain cereals
Fish oils
Seeds and walnuts
Omega-3 fats are a type of polyunsaturated fat found mainly
in oily fish (e.g. salmon, sardines, herrings), canola oil,
walnuts, and soybean oils. Latest research suggests New
Zealanders aren't getting enough of the essential omega-3
nutrients in their diet. The body cannot produce omega-3
and relies on the above food sources to produce them.
Monounsaturated fats: These do not raise blood cholesterol
levels. Good sources include:
Avocado
Canola oil and peanut oil
Olive oil and olives
Canola or monounsaturated table spread
Almonds and hazelnuts
Saturated fats: These raise blood cholesterol levels and
should be reduced or avoided. Sources include:
Butter, clarified butter
Cream, sour cream, ice cream
Full cream milk
Processed meat, e.g. luncheon, salami, tinned corn beef,
fatty mince
Cheeses
Lard, dripping, chefade
White visible fat on meat
The best fats to choose are the polyunsaturated and monounsaturated
fats. Choose these fats, but use no more than 1-2 tablespoons
of fats or oils each day.
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