1: Core food groups

There are five core groups of food that we all should eat from each day to stay healthy. The groups are based upon the nutrients that they contain. Nutrients are substances found in food that are needed by the body to allow it to work properly. Foods that contain similar nutrients are grouped together.

The main nutrients in foods are:

• carbohydrate
• protein
• vitamins
• minerals
• fat
• water.

Note: Foods also contain fibre and many other phytochemicals that are important in a healthy diet but these are not classified as nutrients.

The core food groups are:

• bread, cereals, rice, pasta, noodles
• vegetables, legumes
• fruit
• milk, yoghurt, cheese
• meat, fish, poultry, eggs, nuts, legumes.

It is important to eat a variety of food from within each core food group. By doing this, it is more likely that you will consume all of the nutrients you need.

Bread, cereals, rice, pasta, noodles

Foods in this group are similar because they come from grains and are all rich in carbohydrates. They also contain many vitamins and a mix of other nutrients and are the main source of fibre in the Australian diet. The grains they come from include wheat, rice, corn, oats, rye and barley. These grains can be eaten in their natural state, e.g. rice, or they can be processed into other food such as bread, breakfast cereal, pasta and noodles. Many grains are ground into flour which can then be used to make bread, muffins, cakes and biscuits.

Vegetables, legumes

Vegetables come from different parts of plants such as the roots, stems, flowers, seeds and leaves. When we eat potato, we are eating the root of a plant, and when we eat lettuce, we are eating the leaves. Legumes are the seeds of certain types of plants called pulses. Vegetables and legumes are grouped together because they contain many vitamins and minerals and are also rich in carbohydrate.

Fruit

Fruit comes from the flowering part of a plant. Apples, oranges, bananas, peaches and plums all come from the flower of different trees. Raspberries, strawberries and blueberries all come from the flower of different shrubs and bushes. Some fruit is placed in the vegetable group as it is used more as a vegetable when cooking. An example of this is the tomato. Fruit is grouped together because it is usually sweet, containing natural sugars. Fruit is also rich in vitamins, minerals and carbohydrate.

Milk, yoghurt, cheese

The food in this group is also often called dairy food. Milk is the starting point for all food in this group and can be from a variety of sources. Most of the milk consumed in Australia is from cows, however, it may also come from goats, sheep and even soy beans. The food in this group is rich in the mineral calcium (soy is lower than the animal sources), which is essential for the development of strong bones and teeth. This group also contains nutrients such as protein and vitamins.

Meat, fish, poultry, eggs, nuts, legumes

There are many different foods in this group. Meat includes beef from cows; pork, bacon and ham from pigs and also lamb. Fish includes shellfish and crustaceans and poultry includes chicken, duck and turkey. The food in this group is similar because they are good sources of the nutrient protein and the minerals iron (except for fish) and zinc. They also contain a number of vitamins.

Why are legumes in two groups?

You will notice that legumes are included in two of the core food groups. Legumes are plants that have pods with rows of seeds inside such as beans, peas and lentils. They are included twice because they contain a large amount of protein (like the food in the meat group) and are also significantly rich in the many vitamins and minerals that the vegetable group contain.

The main nutrients in food

Some people think that fibre is one of the six food nutrients, however, it isn't. Nutrients are absorbed into the bloodstream so they can be used by the body to help us develop and grow. Fibre is not absorbed into the blood, however, we still need to make sure we eat foods with fibre in them. The body uses fibre to help move food along inside the intestines. If you don't have enough fibre in your diet, the food will move very slowly, and it may be difficult to go to the toilet. Fibre is also important for keeping your intestines healthy. Foods that are high in fibre include all plant foods like grains, bread, nuts, legumes, fruit and vegetables. Food that comes from animals does not contain fibre.