3 Kinds of

Food Groups
 3 Food Groups

• Carbohydrates
• Fats
• Protein
 Carbohydrates
• Carbohydrates are the major
components of most plants.
• Plants make carbohydrates
on their own through
photosynthesis.
• Separated into two
categories
Simple
Complex
 Sources of Carbohydrates

• Grains (wheat, corn, etc)

• Rice
• Beans
• Sugars
• Molasses
Nutrition of Carbohydrates

• Provide 4 calories per gram

• Main source of body’s energy
• Body uses carbs before calories from
protein and fat.
 2 Types of Carbohydrates

Simple Complex
Carbohydrates Carbohydrates
• Sugar
• Starch - Made up of
-Natural many glucoses linked
together
-Refined - Only in plant foods
- Found in grains
• Fiber -Thickens liquids
when heated (gelatinization)
-Found in whole grains.
 Dietary Recommendation

• 130 grams each day for children and

adults.
• Use sugars in moderation.
• Women need at least 38 grams of
carbohydrates from fiber a day.
• Men need at least 25 grams of
carbohydrates from fiber a day.
 Fats (Lipids)
• Include:
-Fats (Solid at room temperature)
-Oils (Liquid are room temperature)
-Cholesterol
-Lecithin
 Sources of Fats

• Margarine (Saturated)
• Butter (Saturated)
• Oils (unsaturated)
• Fast foods
• Baked goods
• Meats (mostly saturated)
• Dairy products
 Types of Fats
• Saturated fat
• Found in animal foods
• Some vegetable oils are high in saturated fat
• Coconut, palm kernel, and palm oil
• Mono-unsaturated
• Olive oil , canola oil, and peanut oil
• Poly-unsaturated
• Safflower, corn, soybean, sesame, and
sunflower oil
Trans fats
• Naturally occur in meat and dairy foods
• Most come from hydrogenated fat
• Artificially solidified oil
• Found in margarine, shortening
• Has a longer shelf life
• Makes unsaturated fats, saturated
Cholesterol
• Found in animal products
• High levels in blood can lead to heart problems
 Dietary Recommendations

• No more than 20-35% of calories should

come from fats
• Less than 10% of calories should come
from saturated fat
• You should consume no more than 300
milligrams of cholesterol a day.
 Protein
• Building block of cells
• Made up of long chains of amino acids
• 20 different kinds of amino acids
• 9 amino acids must come from food
• Essential amino acids
 Sources of Protein
Complete Proteins
• Meat, poultry, eggs, and dairy products
• Beans
• Rice
• Grains
Incomplete proteins
• Combine Beans with grains
• Beans and rice
• Combine a grain with a small amount of a full protein food
• Mac and cheese
• Pork and egg fried rice
• The Healthy Protein section encourages
people to “choose fish, poultry, beans, and
nuts; limit red meat and cheese; avoid
bacon, cold cuts, and other processed
meats.”
 Dietary Recommendations

• Between .85 and 1.5 grams of protein per

kilogram of body weight
• Varies based on age, and based on
whether a person is pregnant or lactating