Five Food Group Systems & Its Main Nutrients

Five Food Group Systems & Its main nutrients:

five food group systems

There are five food group systems and their main nutrients are mentioned below

1. Portions of cereal, Grains, and their products

It is the first food group system which includes wheat, rice, maize, bajra, ragi, barley, jowar, flakes, and flour.

Their main nutrients are iron, fiber, invisible fat vitamin-B1, vitamin-B2, energy, protein, folic acid.

2. Pulses and legumes

It is the second food group system which includes soya beans, beans, cowpea, peas, rajmah, lentil (whole as well as dhals), Green gram, black gram, Bengal gram, red gram.

Their main nutrients are calcium, iron, folic acid, energy, proteins, invisible fat vitamin-B1, and vitamin-B2.

3. Milk and Meal products

It is the third food group system which includes milk and meat.

Milk:

Cheese, milk, curd, skimmed milk

Meat:

Fish, meat, egg, liver, chicken

Their main nutrients are calcium, protein, fat, vitamin B12, vitamin B2.

4. Fruits and vegetables:

It is the fourth food group system which includes fruits, vegetables (green leafy), and other vegetables.

Fruits:

Guava, tomato, mango, ripe, papaya, sweet lime, orange, and watermelon.

Vegetables (Green leafy):

Spinach, drumstick leaves, amaranth, mustard leaves, coriander leaves, and fenugreek leaves.

Other Vegetables:

Brinjal, ladies fingers, carrots, cauliflower, drumstick, onion, beans, and capsicum.

The main nutrients in fruits are fiber, vitamin-c, and carotenoids.

The main nutrients in vegetables (green leafy) are carotenoids, invisible fats, folic acid, calcium, vitamin-B2, iron, and fiber.

The main nutrients in other vegetables are calcium, fiber, folic acid, and carotenoids

5. Fats and sugars:

It is the last food group system which includes fats and sugars.

Fats:

Coconut, mustard, ghee, butter, hydrogenated oils, and cooking oils like groundnut.

Sugars:

Jaggery, sugar.

The main nutrients in fats are fat, energy, and essential fatty acids.

The main nutrient in sugars is energy.

Five food group systems are also known as ICMR classification of food groups.

Five Food Group System Significance:

It can be used for the following purposes

  1. It can be used for planning a balanced diet wholesome to achieve nutritional adequacy.
  2. It can be used for assessing nutritional status. It is a brief history of a person can disclose inadequacies of nutrients and foods from any of the five food group systems.

It can be used based on an assessment that nutrition education can be imparted to all persons.

The portion size of foods for boys and girls:

The portion size of food group cereals and millets is 30 gram and the number of portions for girls is 10 and for boys is 14.

The portion size of food group pulses is 30 grams and the number of portions for girls is 2 and for boys is 2.

The portion size of food group milk is 100 ml and the number of portions for girls is 5 and for boys is 5.

The portion size of the food group is roots and tubers is 100 grams and the number of portions for girls is 1 and for boys is 2.

The portion size of green leafy vegetables is 100gram and the number of portions for girls is 1 and for boys is 1.

The portion size of food group other vegetables is 100 gram and number of portions for girls is 1 and for boys is 1.

The portion size of food group fruits is 100 grams and the number of portions for girls is 1 and for boys is 1.

The portion size of food group sugar is 5gram and the number of portions for girls is 6 and for boys is 7.

The portion size of food group fats and oils is 5gram and number of portions for girls is 5 and for boys is 5.

If you are a non-vegetarians exchange one pulse portion with one portion of 50 grams of meat or chicken or fish or egg. It is all about for portion size of foods for boys and girls

Objectives Of Cooking Food:

  1. The main objective of cooking food is sterilization of food because above 40 degree centigrade, growth of bacteria decreases quickly. After sterilization, food is safe for consumption.
  2. The objective of cooking food is improvement of food quality and its palatability such as flavor, appearance; texture and taste are enhanced while cooking food.
  3. The next objective of cooking food is to introduce variety such as rice can be made into kheer and biriyani and variety of dishes can be made with the same ingredients.
  4. The objective of cooking food is to increase the nutrients availability such as in raw egg avidin binds biotin making it unavailable but by cooking biotin is made available to body and avidin gets denatured.
  5. The objective of cooking food is to soften tissues of meat and coarse fiber of vegetables, cereals, and pulses so that its digestion time is shortened and gastrointestinal tract irritation is less subjected.
  6. The last objective of cooking food is to increase the consumption of meals.

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