Nutrition Basics: Classes of Nutrients and Food Groups

There are six classes of nutrients: Carbohydrates, Lipids (fats and oils), Proteins, Vitamins, Minerals, and Water, each of which provides a specialized and essential function for the body. A well-balanced meal includes a combination of carbohydrates, fats or oils, and protein to ensure that all nutritional needs are being met. Exclusion of any one class of nutrients can negatively impact the body‘s ability to function effectively. While a daily multivitamin can supplement a healthy diet, most vitamins and minerals should be obtained from the food we eat throughout the day. Other supplements are typically unnecessary, except in cases of vitamin and/or mineral deficiencies. In cases of calcium or vitamin B deficiency, for example, a doctor may suggest a dietary supplement.

Making up 50-60% of an individual‘s weight, water is the most vital nutrient and the most essential to consume. Adults should generally aim for 8-10 eight-ounce glasses each day.

Striving for balance and variety in daily food choices is the surest way to achieve nutritional health. The basic food groups are grains, vegetables, fruits, milk, meat/beans, and fats/oils. Adults should typically aim for the following daily amounts and use fats and oils sparingly. Note also that these amounts vary depending upon age, size, and activity level:

Grains: 6-8 ounces (6-11 servings; 1 serving=1 slice of bread or ½ cup cooked cereal)
Vegetables: 2.5-3 cups (3-5 servings; 1 serving=1 cup raw, leafy vegetable)
Fruits: 2 cups (2-4 servings; 1 serving=1 medium apple or ¼ cup dried fruit)
Dairy: 3 cups (2 servings; 1 serving=1 cup milk or yogurt or 1.5 ounces of cheese)
Meats and Beans: 5.5-6.5 ounces (2-3 servings; 1 serving=2-3 oz meat or fish)

Becoming an educated eater can take a bit of time and effort, but a basic knowledge of nutrient classes and food groups will lay the necessary foundation for making health a habit.

Sources for this article and other sites to explore:
http://ucsbpeerhealth.org/heal/
http://www.mypyramid.gov/
http://www.cnpp.usda.gov/Default.htm
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGConsumerBrochure.pdf
Education 191C/D course materials, University of California, Santa Barbara, Spring 2007
Exercise and Sports Studies 3 course materials, University of California, Santa Barbara, Fall 2004