Food is more than just something that tastes good and fills you up. It is an essential part of our lives and plays a critical role in maintaining good health and fueling our bodies.
But not all foods are the same. Understanding the different classes of food and what they contain will help you decide on what to eat, what they do, and how you should eat to introduce and maintain your body in its best shape.
What are Classes of Food?
Classes of food are groups of foods that have similar nutrients and work in the body in similar ways. There are six major classes of food: carbohydrates, proteins, fats, vitamins, minerals, and water.
Carbohydrates give you energy
While carbohydrates have gotten a bad reputation for contributing to diabetes and weight gain, they are essential in keeping you fit and energized. Foods such as yams, bread, rice, potatoes, and some fruits are chief sources of carbohydrates, which are a type of macronutrient that serves as body fuel. This is why you should include carbohydrates in your diet.
Types of carbohydrates
There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates.
- Simple carbohydrates are a type of carbohydrate that undergo no further processing to produce energy. They are found in sugary foods and provide a quick burst of energy.
- Complex carbohydrates, on the other hand, need to be broken down to provide a slower release of energy. They are found in starchy foods like rice, yam, and whole grains, which are metabolised to provide sustained energy.
How to incorporate carbohydrates into your diet
Choose whole grain products, such as wheat bread and brown rice, instead of refined grain products, such as white bread and white rice. Supplement these with a collection of fruits and vegetables to make your diet for a healthy source of carbohydrates.
Proteins build your body
Proteins are essential for the growth and repair of our body tissues. They are the building blocks of our muscles, skin and tissues. Proteins can be found in foods such as meat, poultry, fish, dairy products, beans, nuts, and tofu.
Types of Proteins
There are many different types of proteins, each with its own unique structure and function. Some examples include hemoglobin, which carries oxygen in the blood, and enzymes, which help to digest food.
How to Incorporate More Proteins into Your Diet
Start with lean protein sources and meats, such as chicken and fish, in your meals. Then add plant-proteins or dairy products to provide you with the essential amino acids.
Can Fats make you fat?
No, Fats will not make you fat if you take the right type of fats in the right proportion. A small amount of Fat in your diet is enough to keep you healthy, without being at risk of the many complications that come with excess fat.
Fats help our body to produce essential amino acids and absorb fat-soluble vitamins. They are found in a variety of foods, including oils, butter, nuts, cheese, and fatty cuts of meat.
Types of Fats
There are two main types of fats: unsaturated fats and saturated fats.
- Unsaturated fats found in foods such as olive oil, nuts, and avocados. They can be benefcial to health when consumed in moderation. These types of fats can help lower cholesterol levels and improve heart health.
- Saturated fats are found in animal products and processed foods such as butter, lard, and fatty meats. Saturated fats have been linked to increased cholesterol levels and raise the risk of heart disease, and as such, should be consumed in moderation.
How to incorporate more good fats into your diet
At all times, choose unsaturated fats over saturated ones. Evidence from nutritionists and doctors suggest that moderate levels of unsaturated fats have better health benefits and less risks than saturated ones.
Unsaturated fats are found in food items such as nuts, seeds, avocados, and olive oil.
Also, limit your intake of saturated fats from animal products and processed foods, and opt for lean cuts of meat instead.
Vitamins and Minerals for Vitality
The body needs vitamins and minerals in small amounts to function properly. Vitamins and minerals have a vital role in everything from building strong bones and maintaining good health to boosting our immune system.
Some of the most important vitamins and minerals include vitamin A, vitamin C, calcium, and iron. You can get these nutrients from a variety of foods, including fruits, vegetables, dairy products, whole grains, and lean protein sources.
Types of Vitamins and Minerals
There are 13 essential vitamins, including vitamins A, C, D, and E. Each vitamin has its unique function, such as maintaining healthy skin and supporting the immune system.
There are also many different types of minerals, including calcium, iron, and magnesium. Each mineral has its unique function in the body, such as building strong bones and helping regulate the heart's rhythm.
Role of Vitamins and Minerals in the Body
Vitamins and minerals play a crucial role in many processes in the body, including growth, metabolism of carbohydrates, proteins, and fats, building strong bones, regulating heart function, transmitting nerve impulses, and disease prevention.
They also help to protect cells and tissues, maintain fluid balance, and support the maintenance of a healthy immune system.
How to incorporate more vitamins and minerals into your diet
Fruits and veggies are the chief source of vitamins and minerals. For instance, leafy greens, such as spinach and kale, are a good source of calcium and iron. Orange is rich in vitamin C.
Additionally, meat, poultry, and dairy products, such as milk and yogurt, are rich in iron and calcium and are a good source of Vitamin D. Seafood is a good source of magnesium and iodine. Nuts, seeds, and legumes are good sources of magnesium, phosphorus, and potassium.
Water
Our body is made up of 70% water, so it’s only natural for water to be very essential to play a central role in our diet, digestion, and wellbeing. Water helps to regulate our body temperature, lubricates joints, removes or flushes out waste products and toxins, and helps transport nutrients throughout the body. It is also important for hydration and maintaining healthy skin and eyes.
How to stay hydrated all day
It is recommended to drink at least 15 cups or glasses (3 to 4 litres, or 6 to 8 sachets of water) per day. If you’re in a hot environment like Nigeria, you may need to drink more. But the exact amount of water you need can change depending on your age, gender, level of activity, and health in general.
Bottom Line
A balanced diet is a diet containing a healthy blend of the different classes of food we’ve discussed. Fill your plate with a variety of components from each food group.
Personalise your diet and ensure your health is at the top of your scale when selecting what food to eat.
While several dietary guidelines recommend different daily dietary regimens for individuals, there are no universal diet guidelines. So it’s helpful to tailor the guidelines to your individual needs and circumstances.
Remember that everyone's nutritional needs are different and may change throughout their lives, depending on factors like age, gender, specific health conditions and physical activity levels.
Speaking with a registered dietitian or healthcare provider can help you determine what a healthy and balanced diet looks like for you.
