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Nutrition Data And Information

Nutrition Data For Food Groups

Learn About Nutrition For The Foods You Consume

Double your daily fiber intake and watch yourself lose weight quickly.

When it comes to healthy eating and a healthy life, food and nutrition is the first thing that comes to our mind. We want to know what foods should be eaten for a balanced lifestyle and the daily nutritional requirement of our body. Generally, when we are trying to lose weight, we cut down on our food intake and while doing so we naively cut short our nutrition intake as well. This is one of the reasons behind the failure of diet plans; we deprive our body of required nutrition and end up feeling weak and lousy. It is very important to learn about the nutrition data and information of the foods we eat daily and cut off our food intakes in a well-planned manner.

What are Food Groups?

Foods that share common nutritional properties are classified as a single group. According to USDA, our food is classified into 6 main groups. Nutritionists and diet planners recommend a daily portion intake from each of these food groups to maintain a healthy diet.

The 6 main food groups are:

  • Grains.
  • Fruits.
  • Vegetables.
  • Milk and Milk Products.
  • Meats—Poultry, Lean meats and fish.
  • Nuts, seeds and legumes.

To maintain a healthy and nutritious diet it is important to know the variety of foods and their nutritional value in each of these food groups.  With the help of our custom meal planner which comes with an automatic nutrition facts calculator, we want you to build your knowledge about nutrition data and information and the required portion intakes. This will help you in making a conscious decision about foods you want to eat daily and keeping a track of the nutritional value of your food. Furthermore, this nutritional awareness will also help you in staying close to your goals and keep you from eating unhealthy junk food.

Nutritional Value of each Food Group:


Food Group - Grains

Grains – grains are an important part of your daily meal plans. Grains are considered an excellent source of complex carbohydrates, fiber, several B-vitamins and minerals such as iron. Dietary fiber in grains helps in reduction of blood cholesterol level and protects you against heart problems, obesity and type-2 diabetes. B-Vitamins play an important role in maintaining a healthy nervous system.

 There are three different types of grains – whole grains, refined grains and enriched grains. Refined grains and Enriched grains are processed form of grains and most of the essential grain nutrients such as fiber and minerals are lost during the processing. These grains contain added fats and sugars and therefore not considered a healthy choice for grains. When considering grains for your diet and meal plans, choose whole grains as they are the best types of grains for your diet.

Common grain foods include: Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn.

According to USDA adults should have 6-8 servings of grains in a day and one half of each serving must be whole grains.


Food Group - Fruits

Fruits are an essential part of our daily lives. They can be taken in for breakfast, as snacks, after a workout or after lunch and dinner. Fruits can quickly boost our energy levels, restore the alertness and vigilance of mind and detoxify the body from harmful chemicals.

Fruits are an essential source of potassium, vitamin C, dietary fiber and iron. Potassium rich fruits help in alleviating your blood pressure and the dietary fiber helps in reduction of blood cholesterol. Iron and vitamin C are also necessary for overall healthy growth.

Commonly eaten fruits include apples, peach, banana, melons, grapes, berries, orange and grapefruit. You can incorporate these fruits easily into your daily diet and always try to eat fruits whole and fresh.  Making fruits a part of our daily lives can help greatly in maintaining a healthy weight and lifestyle.


Foof Group - Vegetables

Vegetables are food species rich in Vitamin A, Vitamin C, potassium and folic acid. Vegetables are light and fulfilling in nature and a cup of boiled veggies is a great meal idea for snack time or in some cases lunch time as well. Vegetables can also be served as a side meal at lunch or dinner. The dietary fiber present in vegetables helps in digestion and reduction of blood cholesterol.

Vegetables can be eaten raw, boiled cubed or mashed. Some people also incorporate vegetables into their meat recipes to get maximum nutritional benefits. Vegetables are generally classified into 5 categories i.e. green leafy vegetables, starchy vegetables, red and orange vegetables and beans/peas as well.

Some of the commonly eaten vegetables include: lettuce, broccoli, spinach, potatoes, corn carrots, tomatoes and beans such as black beans, kidney beans and lentils.

Milk and Milk Products:

Food Group - Cheese, Milk and Dairy Products

Milk and all products made from milk are classified into the dairy group. Some of the commonly used milk products include yogurt, cream, skimmed milk, and all kind of cheese and desserts prepared from milk.

Milk is an excellent source of calcium and vitamin D which helps in developing strong bones and teeth. Adults are advised to consume low fat milk and milk products to maintain a healthy weight while fulfilling all the nutritional needs of the body. One should also be careful in the choice of milk products. Some milk products such as cream cheese, cream and butter lack the calcium content and are generally rich in fats.

Milk can be easily incorporated into our daily lives and the best time to have milk is at breakfast or before going to bed. Low fat dairy products are light and fulfilling in nature and they can help you maintain a healthy weight without starving your body.

Meats and Poultry:

Food Group - Meats and Poultry

Meat and Poultry includes food items such as red meat, white meat, sea food, eggs and beans and peas. Foods in this food group are rich in protein and saturated fats. Saturated fats increase the blood cholesterol level and develop a risk of some chronic diseases such as heart problem and blood pressure.

Although meat and poultry are an essential part of our daily lives but they should be consumed in a balanced way. Sea food is a healthier type of this food group and it is advised to take as much as 8 ounces of sea food serving per week.

Nuts and Seeds:

Food Group - Nuts and Seeds

Nuts and Seeds are a healthy food group and must be incorporated into our lives on a daily basis. Nuts are rich in potassium, proteins, anti-oxidants and omega 3 fatty acids. The fat from nuts and seeds is considered to be “good fat” and doesn’t cause weight gain or raise the cholesterol levels.

Nuts and Seeds food group covers a wide variety of items such as peanuts, walnuts, almonds, flaxseeds, oats, millets, pecans etc. Nuts are crunchy and nutritious; you can comfortably munch on a small serving of nuts as a healthy evening or morning snack.

 It is very important to recognize the nutrition data and information of the food items we consume daily. It will give you an insight into what goes into your body by consuming certain foods and helps you make healthy food choices. If you are trying to lose weight and stick to your diet plan, information about the nutritional value of your food and awareness of fatty, saturated food items will keep you motivated and help you maintain a healthy life style.

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