Foods in each of the food groups
Click on the images below to learn more about the foods in each of the food groups and the nutrients they give us.
Carbohydrates
Examples include:
- Bread
- Pasta
- Rice
- Potatoes and sweet potatoes
- Noodles
- Couscous
- Breakfast cereals
- Oats
Carbohydrates give us energy, calcium and B vitamins. Lots of breakfast cereals contain iron. Wholemeal versions of pasta, rice, etc provide lots of fibre, which helps to aid digestion.
Protein
Examples include:
- Meat
- Chicken
- Turkey
- Bacon
- Ham
- Fish
- Beans
- Lentils
- Nuts
- Tofu
- Quorn
- Eggs
These foods give us protein, iron, zinc and other vitamins and minerals. Protein is important to help our body to grow and repair itself when needed. Red meat is a particularly good source of iron.
Milk and dairy products
Examples include:
- Milk
- Cheese
- Yoghurt or fromage frais
- Milkshake
These foods contain protein and calcium, as well as vitamins B12, A and D. The calcium contained in milk and dairy products helps to keep our bones and teeth healthy.
Fruit and vegetables
Examples include:
- All fruits – apples, oranges, bananas, melons, pineapples, grapes, cherries, raisins, etc
- All vegetables – carrots, broccoli, cauliflower, peppers, courgettes, butternut squash, parsnips, etc
- Fruit and vegetables can be fresh, tinned or frozen
- Fruit and vegetable juice
- Dried fruits
Fruit and vegetables contain lots of vitamins as well as a chemical called antioxidant. Vitamins and antioxidants help to keep us healthy – they can even help to prevent some types of cancers. These foods are also high in fibre.
Working with others
Examples include:
- Sweets
- Chocolate
- Cakes
- Biscuits
- Crisps
- Cooking fats and oils
- Spreads such as butter and margarine
- Jam
- Pastries
- Sugary soft drinks
Apart from providing us with lots of energy, foods in this group don’t contain any other beneficial nutrients.