You may be familiar with the United States Department of Agriculture’s five food groups, which help you determine which foods should fill your plate. However, the six food classes offer another way to think about the balance of different types of foods in your diet.
Instead of grouping all foods into one category, such as fruits, vegetables or grains, the six food classes divide them according to their main nutrients. These include fats, carbohydrates, proteins, vitamins, minerals and water, according to StatPearls.
As you may have noticed, both fats and carbohydrates are on this list. Any diet that markets itself as “zero fat” or “zero carbs” is misleading, dangerous, or both, because your body needs a regular supply of fats and carbohydrates to survive, along with other macronutrients.
While many diets aimed at weight loss recommend strictly limiting fat or carbohydrates, often compensating with a protein supplement, a well-balanced diet includes all three macronutrients in moderation, as well as a wide enough variety of foods to access all the vitamins and minerals you need.
Here’s a look at all six courses and why they’re so important for your body.
Fats
The Dietary Guidelines for Americans from the U.S. Department of Agriculture show that people of all age groups tend to consume insufficient amounts of oils in their diets, with an overabundance of solid fats.
Many oils, such as olive and avocado, are rich in heart-healthy omega-3 fatty acids. Liquid oils are classified as unsaturated fats, while fats like butter, lard, or coconut oil (anything that is solid at room temperature) are saturated fats.
Experts say a diet that includes more unsaturated fats than saturated fats is better for overall health. According to MedlinePlus, too much saturated fat in your meals can increase your risk of heart disease and obesity.
But there’s another type of fat we haven’t talked about yet: trans fats. According to The Nutrition Source, trans fats are the worst type of fat for your health because they can raise LDL (or “bad”) cholesterol, make your body more inflamed, and increase your risk of developing insulin resistance.
Because of their shelf life, trans fats are popular in restaurants, fast food chains, and packaged food industries. For this reason, eating fresh, whole foods and home-cooked meals can make a big difference in your healthy fat intake.
Carbohydrates
Like fats, there are a number of different types of carbohydrates – some offer more benefits than others, and others carry risk factors if you eat too many. Carbohydrates are found in virtually all plant foods as well as some animal products, especially milk. The three types of carbohydrates, according to The Nutrition Source, are sugars, fiber and starches.
Refined carbohydrates that contain higher amounts of sugar and little fiber may contribute to health problems like diabetes and heart disease. On the other hand, whole fruits, vegetables, and grains contain fiber as well as sugars and starches, making them a healthier option when choosing carbohydrates. Additionally, plant foods are a much better source of nutrients like vitamins and minerals than refined carbohydrates.
Dietary fiber, according to MedlinePlus, helps make foods more filling, keeping you full longer. The Mayo Clinic reports that eating fiber-rich foods provides a number of health benefits, such as good gut health, lower cholesterol levels, and a reduced risk of developing diabetes and heart disease.
In the Dietary Guidelines for Americans, data shows that the average person in the United States, regardless of age group, significantly exceeds the recommended daily intake of added sugars, which should not exceed 10% of their total caloric intake each day.
Added sugars add to the sugars found in whole fruits, grains, and other foods. You might find added sugars in fruit juices, sodas, baked goods, cereals, candies and sweets, and in some condiments or salad dressings.
Nutrition labels on the back of products you buy at the grocery store usually list the amount of added sugar. So if you’re trying to keep your added sugar intake low, keep an eye on the labels next time you’re at the grocery store.
Protein
The American Heart Association (AHA) recommends that 10 to 35 percent of your daily calories come from protein sources. The organization recommends consuming 0.8 grams (g) of protein per kilogram of body weight per day, or approximately 0.36 g per pound of body weight. However, growing children and pregnant people often need more protein because their bodies need to build more muscle.
Proteins are complex molecular chains made up of a number of different types of building blocks called amino acids, according to MedlinePlus. The body is capable of producing certain complex amino acids internally, but the basic building blocks must come from the food you eat, whether it comes from animal sources, plant sources, or both.
According to the Dietary Guidelines for Americans, adult men tend to eat a significantly higher amount of protein than recommended, exceeding the recommended weekly intake by almost 50 percent, while women tend to eat within the recommended range.
To ensure you’re getting enough protein, consider adding good protein sources to your meals. According to the AHA, this can include foods like chicken, turkey, tuna, beans, Greek yogurt, and cottage cheese.
Water, vitamins and minerals
You may not immediately think of water as a nutrient, but what element is most necessary for our daily lives? According to MedlinePlus, adults should drink between 91 and 125 fluid ounces of water each day. But you should also adapt your water consumption to your individual needs. Each person’s water intake may vary depending on their weight, age, activity level, and any underlying health conditions.
And don’t forget the vitamins and minerals either. According to MedlinePlus, your body needs 13 essential vitamins (such as vitamins A, B, C, D, E, and K, as well as biotin and folic acid). There are a variety of minerals you should also aim to get, according to MedlinePlus. These include macrominerals like calcium and magnesium, and trace minerals like iron and zinc.
And while trying to make sure you’re getting the right amount of nutrients, vitamins, minerals, and water per day can seem a little overwhelming, don’t worry too much. The best way to ensure you meet all your dietary nutrient needs is to eat a wide variety of foods, including fruits and vegetables, legumes, whole grains, and animal foods like fish and dairy.
But if you’re vegetarian, vegan, or have other dietary restrictions, it might also be a good idea to talk to your doctor about what nutrients you’re missing and how to replenish them with dietary alternatives.
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