Food Groups vs Nutrients

Real World Nutrition Podcast Episode 2: Food Groups vs. Nutrients

In my interaction with people, I hear many things that tell me that there is a LOT of confusion when it comes to nutrition.

Shocking, I know.

This confusion is partly because not everyone understands how the science of nutrition works, how to interpret it, or what it means.

But that is okay. I trust the scientists know what the celestial body we call Pluto is. For now. I don’t even pretend to understand why they can’t make up their minds. I also don’t know how an engine works or why I can get a lower octane gas when I am at a high altitude. I accept that someone knows, and I take their word for it. I know my boundaries of understanding. You can try to explain, but let me say, I don’t care.

Then there are the people who have a superficial knowledge of nutrition but speak as if they are an encyclopedia of nutrition. Usually, a short conversation reveals that they have no real understanding of how the nutrients in food interact with the human body or consider differences between men and women, age, activity level, type of physical activity, disease state, etc. much more. 

For example, once it passes from the mouth and heads south, the body does not know the difference between maple syrup and white sugar, even if you think it does.

Then some people are just wrong. I prefer to think people are confused but speak as if they know what they are talking about. But really, some of them are just making stuff up. It would be entertaining if people didn’t take them so seriously. Really? Is drinking water like wearing sunscreen? Um, no. No, it is not.

One of the on-going things I see and hear is people using food groups and nutrients as interchangeable. They aren’t really.

Like the time my friend said she wasn’t going to have any carbs for lunch – then had a salad and a glass of wine. Really. That was a HIGH carb lunch. I would estimate that 80% of the meal was carbohydrates. It could be more. Look it up.

Let me show the difference between the food groups and the nutrients.

These are food groups:

• Grains

• Fruits

• Vegetables

• Dairy

• Protein (formerly the meat and egg group for the)

These are the six essential nutrients, which means we MUST have them for the human body to function correctly:

• Carbohydrates

• Fat

• Protein

• Vitamins

• Minerals

• Water

Now, let’s break this down a bit more because here is where some of the confusion comes in. The various food groups have nearly all the six essential nutrients. Mostly. Some are better sources than others, but they all overlap.

What food groups have carbohydrates in them? 

Carbohydrates are not just grains but also fruits, vegetables, dairy, and protein foods such as nuts, seeds, beans, and legumes. If the food came from a plant, it has carbohydrates. If the animal ate the plants, then the milk that comes from it has carbohydrates. It is impossible to avoid carbohydrates entirely unless someone is ONLY eating meats (including fish and poultry). To which I always wonder, when was your last bowel movement?

What food groups have fat? 

Many of them do. Some have lots. Some have very little. Most fruits, vegetables, and beans have such a small amount that we don’t count them. But then there are avocados. And the nuts and seeds have fat. Grains tend to be low in fat too. They have some, but small amounts.

Now with dairy products, whether it has fat depends on the kind you choose. Cheese has a lot of fat. And if you choose whole milk and yogurt made with whole milk – there is fat. Non-fat? Well, I will let you guess.

The protein food group – a lot of fat: nuts and seeds – yep. Eggs – of course. Fish, chicken, turkey – yes. Beef and pork – of course. Tofu – um, yes. Fat is in a lot of the food groups. (Not breaking down the types of fats here but noting that some fats are healthier than others.)

What food groups have protein? 

ALL OF THEM! One-hundred percent. Argue with me if you want. Grains have protein. (Have you heard of gluten? That’s a protein.) Fruits have protein. Vegetables have protein. Dairy products have protein and complete proteins at that.

And, of course, the protein group has protein. The meats and the seeds and everything in-between – eggs, beans, tofu, fish, and everything. Did I say everything? All the food groups are a source of protein.  

Heck, the only things that do not have protein are sugar and oil. But those aren’t food groups. You knew that. I hope. Sugar is not a good group. Fat is not a food group.

What food groups have the vitamins and minerals? 

Yes, these are two categories of nutrients and not interchangeable, but I will bundle these together for now for brevity.

You know the answer: ALL the food groups have vitamins and minerals. But no ONE food group has ALL the vitamins and minerals that the human body needs. None.

If you have various foods and include all the food groups, then getting the vitamins and minerals you need isn’t usually a problem. Really. It isn’t.

What food groups contain water?

Water – an essential nutrient, and THE MOST essential.

All of them. Yes. They do.

Grains need water to make them edible. No one eats rice, quinoa, or even oats without adding water (or liquid, which is water) to it. Even toast, dehydrated bread, has water in it. If it doesn’t? Call it a crouton.

Of course, fruits, vegetables, and dairy products have water. That is pretty obvious. If it isn’t, let’s talk.

Meats? Yes. Hello? If it didn’t, we would call it jerky.

Beans? Yes, unless you are eating uncooked beans. Don’t do that. Lectins.

Nuts and seeds? Yes. Not a lot, but there is water in there.

What doesn’t have water? Sugar and oils. Haven’t I covered this already? Oh, yes, and no protein either. But again, not food groups.

So, in the big picture – people who worry about vegans not getting enough protein? Not a problem if they are eating a varied diet with all the food groups. Even when no animals are in the mix, trust me. That broccoli tofu stir fry has plenty of protein. And carbs.

While we did not help the cause by giving the former “meat and egg” group the name “protein,” but what is a better term: the meat, poultry, fish, shellfish, egg, tofu, nut, seed, legumes, and bean group?

Yes, that is what I thought.

Keep food groups as food groups.

Keep nutrients as nutrients.

Please keep in mind that this article was written in the voice and tone of snark and sarcasm along with education.