Using top Basic Food Groups for Planning Balanced Diets

Foods can be grouped on the basis of the predominant nutrients present in them. This classification varies from one country to the depending on many factors. The five food group classification is used in India as a guide to meal planning. Many factors have been considered while compiling these groups such as availability of food, cost, meal pattern, and Deficiency diseases prevalent. Not all foods in each group are equal in their Nutrient content. That is why a variety of foods from each group should be including in the diet. A classification based on nutrients present will ensure that all nutrients It's made available to the body and offer greater variety within the group. There are five basic food groups suggested by the Indian Council of Medical Research (ICMR). These include: • Cereals, grains and products • Pulses and legumes • Milk and meat products • Fruits and vegetables • Fats and sugars Guidelines for using the basic food groups The five food group system can be used both for planning and Assessing balanced diets. It is a simple daily food guide which can Be used for nutrition education as well. Guidelines could be adopted depending on the food groups. • Include at least one or a minimum number of servings from each Food group in each meal. • Make choices within each group's as foods within each group are Similar but not identical in nutritive value. • If the meal is vegetarian, use suitable combinations to improve The overall protein quality of the diet. For example, serving cereal. Including small quantities of milk or curds In the meal. • Include uncooked vegetables and fruits in the meals. • Include at least one serving of milk to ensure a supply of calcium and other milk contains all Nutrients except iron, vitamin C. • Cereals should not supply more than 75 per cent of total Kcal/ Calories. Diets rely mainly on plant foods: grain, vegetables, legumes, fruits, seeds, and nuts. Some vegetarian diets include eggs, milk products, or both. People who do not eat meats or milk products can still use the daily food guide to create an adequate diet. The food groups are similar and the number of servings remains the same. Vegetarians can select alternatives to meat such as legumes, seeds, nuts, tofu and for those who eat them, eggs. Legumes, and at least one cup of dark leafy greens, help to supply the iron that meats usually provide. Vegetarians who do not drink cow’s milk can use soy ‘milk’ a product provides similar nutrients if it has been fortified with calcium, vitamin D, and vitamin B (i.e., these nutrients are added). Each of these food groups provides some, but nutrients you need. Foods in one group cannot replace those in another. The pyramid is an outline of what to eat each day. It is not a right prescription, but a general guide that lets you choose a healthful diet that is right for you. The pyramid calls for eating a variety of foods to get the nutrients you need, and at the same time, the right amount of Calories to maintain a healthy weight.