The 7 food groups and what they do?

There isn't a universally accepted "7 food groups" system anymore. The focus in modern nutrition is on balancing your plate with a variety of foods from different food categories rather than strict groups. However, here's a breakdown of the key food categories and their benefits:

1. Fruits

* Benefits: Rich in vitamins, minerals, fiber, and antioxidants. They provide essential nutrients like potassium, vitamin C, and folate. They also help with digestive health and can aid in blood sugar control.

* Examples: Apples, bananas, oranges, strawberries, grapes, mangoes.

2. Vegetables

* Benefits: A diverse range of nutrients including vitamins, minerals, fiber, and antioxidants. They are low in calories and high in volume, making them great for satiety.

* Examples: Broccoli, spinach, carrots, peppers, tomatoes, lettuce, onions.

3. Grains

* Benefits: A primary source of carbohydrates, which provide energy. Some grains are also good sources of fiber, iron, and B vitamins.

* Examples: Whole wheat bread, brown rice, quinoa, oats, barley.

* Note: Choose whole grains over refined grains whenever possible.

4. Protein Foods

* Benefits: Essential for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system.

* Examples: Meat, poultry, fish, eggs, beans, lentils, nuts, seeds, tofu.

5. Dairy

* Benefits: Provides calcium, vitamin D, and other nutrients important for bone health, muscle function, and immunity.

* Examples: Milk, yogurt, cheese, fortified plant-based milk alternatives.

* Note: Dairy products can be a source of saturated fat, so choose low-fat options when possible.

6. Oils

* Benefits: A source of healthy fats, which are essential for cell function, hormone production, and absorbing certain vitamins.

* Examples: Olive oil, avocado oil, nuts, seeds.

* Note: Consume fats in moderation and choose healthy unsaturated fats over saturated and trans fats.

7. Water

* Benefits: Essential for all bodily functions, including regulating temperature, transporting nutrients, and removing waste.

* Examples: Plain water, unsweetened beverages.

* Note: Stay hydrated throughout the day by drinking plenty of water.

Remember:

* Variety is key: Eat a wide range of foods from each category to ensure you're getting all the necessary nutrients.

* Portion control: Be mindful of your portion sizes to maintain a healthy weight.

* Listen to your body: Pay attention to how you feel after eating different foods and make adjustments accordingly.

It's always best to talk to a registered dietitian or your doctor for personalized nutrition advice.