You may be familiar with the U.S. Department of Agriculture's five food groups, which help you determine what foods should fill your plate. However, the six classes of foods offer another way to think about the balance of different types of foods in your diet.
Instead of grouping all foods into one single category, like fruits, vegetables, or grains, the six classes of food break them down into their major nutrients. These include fat, carbohydrates, protein, vitamins, minerals, and water, according to StatPearls.
As you might have noticed, both fat and carbohydrates are on this list. Any diet that sells itself as “zero fat” or “zero carbs” is misleading, dangerous, or both because your body requires the regular intake of fat and carbohydrates for survival, along with other macronutrients.
While many diets aimed at weight loss recommend strictly limiting either fat or carbohydrates, frequently compensating with extra protein, a well-balanced diet includes all three macronutrients in moderation, plus a wide enough variety of foods to access all your required vitamins and minerals.
Here’s a breakdown of all six classes, and why they’re so important for your body.
Fats
The U.S. Department of Agriculture's Dietary Guidelines for Americans shows that people in every age group tend to get insufficient amounts of oils in their diet, with an overabundance of solid fats.
Many oils, like olive and avocado, are rich in heart-healthy omega-3 fatty acids. Liquid oils are classified as unsaturated fats, while fats like butter, lard, or coconut oil (anything solid at room temperature) are saturated fats.
Experts say that eating a diet that includes more unsaturated fats than saturated fats is better for overall health. According to MedlinePlus, an excess amount of saturated fats in your meals may raise your risk of heart disease and obesity.
But there is another type of fat we haven’t discussed yet: trans fats. According to The Nutrition Source, trans fats are the worst type of fat for your health, as they can increase LDL (or “bad”) cholesterol, make your body more inflamed, and raise your risk of developing insulin resistance.
Because of their lasting shelf life, trans fats are popular in restaurants, fast food chains, and packaged food product industries. For this reason, eating fresh, whole foods and homemade meals can make a big difference in your healthy fat intake.
Carbohydrates
Like fats, there are a number of different kinds of carbohydrates — some that offer greater benefits than others, and some that come with risk factors if you eat too much of them. Carbohydrates are found in virtually every plant-based food and some animal products as well, particularly milk. The three types of carbohydrates, according to The Nutrition Source, are sugars, fibers, and starches.
Refined carbohydrates that contain higher amounts of sugar with little fiber may contribute to health problems like diabetes and heart disease. On the other hand, whole fruits, vegetables, and grains contain fiber alongside sugars and starches, which is a healthier option when choosing carbs. Plus, plant-based foods are a much better source of nutrients like vitamins and minerals than refined carbohydrates.
Dietary fiber, according to MedlinePlus, helps to make food more satiating, keeping you full longer. Mayo Clinic reports that eating high-fiber foods offers a number of health benefits, such as good bowel health, lower cholesterol levels, and a reduced risk of developing diabetes and heart disease.
In the Dietary Guidelines for Americans, the data show that the average person in the United States, in any age group, is significantly exceeding the recommended daily intake of added sugars — which is recommended to be no more than 10 percent of your total calories each day.
Added sugars are in addition to the sugars found in whole fruits, grains, and other foods. You might see added sugars in fruit juices, soda, baked goods, cereals, candies and sweets, and certain condiments or dressings.
Nutrition labels on the back of products you purchase at the grocery store typically include how much added sugar there is. So, if you’re trying to keep your added sugar intake low, keep an eye on the labels at your next grocery trip.
Protein
The American Heart Association (AHA) recommends that 10 to 35 percent of your calories each day come from protein sources. The organizations recommends getting 0.8 grams (g) of protein per kilogram of body weight per day, or about 0.36 g per pound of body weight. However, growing children and pregnant people often require more protein since their bodies need to build more muscle.
Proteins are complex molecular chains made up of a number of different kinds of building blocks called amino acids, according to MedlinePlus. The body is capable of producing some complex amino acids internally, but the very basic building blocks need to come from the food you eat — whether that’s from animal sources, plant sources, or both.
According to the Dietary Guidelines for Americans, adult men tend to eat a significantly higher amount of protein than is recommended, exceeding the recommended weekly intake by close to 50 percent, while women tend to eat within the recommended range.
To ensure you’re eating enough protein, consider adding good sources of protein to your meals. According to the AHA, this may include foods like chicken, turkey, tuna, beans, Greek yogurt, and cottage cheese.
Water, Vitamins, and Minerals
You may not immediately think of water as a nutrient, but what element is more necessary to our daily lives? According to MedlinePlus, adults should be drinking 91 to 125 fluid ounces of water each day. But you also need to tailor your water intake to your individual needs. Every person’s water intake can vary depending on their weight, age, activity level, and any underlying health conditions they have.
And don’t forget vitamins and minerals, either. According to MedlinePlus, there are 13 essential vitamins that your body needs (such as vitamins A, B, C, D, E, and K, and biotin and folic acid). There are a variety of minerals that you should aim to get, too, according to MedlinePlus. These include macrominerals like calcium and magnesium, and trace minerals like iron and zinc.
And while trying to make sure that you’re getting the right amount of nutrients, vitamins, minerals, and water a day can feel a little overwhelming, don’t worry too much. The best way to ensure you are meeting all your dietary nutrient needs is to eat a wide variety of foods, including fruits and vegetables, legumes, whole grains, and animal-based foods like fish and dairy.
But if you are vegetarian, vegan, or have other dietary restrictions, it may also be a good idea to talk to your healthcare provider to learn which nutrients you may be lacking, and how to replenish them with food alternatives.
