5 Food Groups And Their Role In A Healthy Diet

The 5 food groups are a conceptual idea to illustrate what foods we should include in our diet, and in what proportions, to maintain a healthy diet. Typically, these groups are vegetables, proteins, grains, fruits and fats.

In order to gain the most benefit from food nutrients we should eat a balanced diet that contains a variety of foods from all 5 groups. The amount we consume from each group will affect our health and wellbeing, and therefore needs to be balanced carefully.

Nutritional Food Guide

In terms of balancing our diet proportionally across the food groups, it is recommended that our diet contains:

5-7 servings of vegetables a day
2-4 servings of protein, including dairy products such as milk, cheese and yoghurt
2-3 servings of wholegrains
1-2 servings of fruit
1-2 servings of healthy fats

Unhealthy fats and sugary foods should only be consumed occasionally. Examples of these are unsaturated fats like butter, cream, coconut or palm oils, and commercial products such as hot chips, biscuits and fizzy drinks.

How To Eat Healthy

The table below provides examples of foods in each of the 5 food groups, and some of the benefits of eating the right proportions.

Food Group	Examples	Benefits
Vegetables	Carrots, beans, celery, spinach, cabbage, pumpkin, mushrooms, rocket, sweet potato, tomatoes	High fibre, lots of vitamins and minerals, low calories. You diet should contain more vegetables than any other food group.
Proteins	Lean meat (keep red meat to minimum), poultry, fish, legumes, eggs, dairy products	Required for tissue growth and repair. Protein also keeps you feeling full. Eat low-fat versions of dairy products where possible.
Wholegrains	Bread, rice pasta, noodles and oats. Avoid white refined carbohydrates. Eat whole grain and whole meal low GI products	Good source of fibre. Required for energy release.
Fruit	Apples, pears, oranges, strawberries, kiwi fruit, passion fruit, mango, pineapple, banana, cherries, peaches, grapes.	High fibre and high vitamin and mineral content. Low in calories if eaten in moderation.
Fats	Nuts, seeds, avocados, olive oil	Healthy fats in small quantities have anti-inflammatory properties and are important for good health. Avoid saturated fats and consume all fats in moderation as they are high in calories.

Eating a variety of food helps reduce the risk of many diseases such as diabetes and heart disease. By selecting foods from across the different food groups and eating them in the right balance, you will maintain an interesting diet and also keep healthy. To ensure you are getting sufficient nutrients in your diet, eat from the 5 food groups every day.

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Disclaimer: The information provided on this website is for reference purposes only, and is not intended as medical or professional advice. Always consult a healthcare professional before commencing a diet or exercise program

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