By Albert Makendenge
Human beings are increasingly getting more and more aware of the negative and positive of consuming certain foods with respect to their nutrient composition. The complex nature of the human body requires an optimal balance of all or most food groups to provide sufficient nutrition and below are some categories which should not be found missing in a diet unless in the case of acute health complications.
| Food group | Subgroups | Sample foods |
| Fruits | Whole fruit, fruit juice | Apple, banana, orange, peach, pear, grapes, watermelon, cantaloupe, pomegranate, strawberry, pineapple, mango, raisins, grapefruit, cherries |
| Vegetables | Dark green vegetables | Broccoli, collard greens, spinach, romaine |
| Red and orange vegetables | Carrots, red peppers, tomatoes, sweet potatoes | |
| Beans and peas | Kidney beans, black beans, chick peas, split peas, lentils | |
| Starchy vegetables | White potatoes, corn, green peas | |
| Other vegetables | Mushrooms, squash, lettuce, avocado | |
| Grains | Whole grains | Whole wheat bread, brown rice, popcorn, oatmeal |
| Refined grains | Corn tortilla, grits, regular pasta, muffins | |
| Protein foods | Seafood | Salmon, tuna, trout, tilapia, sardines, mackerel, shrimp, crab, oysters, mussels |
| Meat, poultry and eggs | Beef, chicken, turkey, pork, eggs | |
| Nuts, seeds and soy | Nuts, nut butter, seeds, soy products | |
| Dairy | Milk, yoghurt and cheese | Milk, yoghurt, cheese, soymilk |
Whilst situations may not always allow especially in light of soaring food prices, one should always strive to nourish their bodies with one or two of foods from each of the food groups mentioned above for a healthy and active life. And for those who are passionate about backyard gardening, variations that represent all food groups helps to keep the budgets in check.
Source
https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups