College of Education and Liberal Arts
Physical Education Department
900 San Marcelino St, Ermita,
Manila,1000 Metro Manila
Physical Education 2
Food Groups
College of Education and Liberal Arts
Physical Education Department
900 San Marcelino St, Ermita,
Manila,1000 Metro Manila
Physical Education 2
Food Groups
Objectives:
a. identify the food groups and its function to our body;
b. discuss the importance of healthy eating; and,
c. create a balanced meal plan based on the
recommended guidelines.
The key to eating well is to enjoy a
variety of nutritious foods from each of the five
food groups (Fruits and vegetables, Starch
foods, Dairy, Protein and Fats.) Foods are
grouped together because they provide similar
amounts of the key nutrients of that food
group. For example, the key nutrients of the
milk, yogurt, cheese and alternatives food
groups include calcium and protein, while the
fruit group is a good source of vitamins,
especially vitamin C. Each of the food groups
provides a range of nutrients, and all have a
role in helping the body function.
What are the food groups?
1. Energy Giving Foods
2. Body Building Foods
3. Body Regulating Food
Energy Giving Foods
They provide heat and energy in the form of
calories that the body needs to be able to
work, and to support other functions.
Starchy Foods
Starchy foods like potatoes,
bread, rice and pasta should make up
around a third of what you eat.
They’re a good source of energy and
essential fiber, calcium, iron and
vitamins. Try not to add extra fat to
starchy food by adding butter, oil,
spreads, cheese or jam – that’s just
adding more calories.
Starchy Food
It’s a good idea to base each meal around starchy foods. Try:
a. Starting your day with a wholegrain breakfast cereal.
b. Having a sandwich made with whole meal bread for lunch.
c. Including potatoes, pasta or rice with your evening meal.
Starchy Food
Wholegrain foods usually have
more fiber and nutrients. They take
longer to digest so they can help you feel
full for longer. Good examples of
wholegrains are brown rice, whole
wheat pasta, whole oats, wholegrain
breakfast cereals and whole meal bread,
pitta and chapatti.
Dairy
Dairy and dairy
alternatives are good
sources of protein and
vitamins. They also
contain calcium, which
helps keep our bones
healthy and strong
Dairy
Dairy-free milk alternatives include soya milk and
nut milks – if you chose dairy-free milk then go for
unsweetened varieties which have been fortified with
calcium. Some dairy products like cheese and yoghurts can
be high in salt, sugar or fat (especially saturated fat), so
always check the label.
Dairy
Good to know:
Try using a strong flavored cheese, like mature cheddar – the strong
flavor means you can use less without sacrificing taste, and so reduce fat. Try
grating cheese too – a little goes a long way so you’ll use less.
Fat
Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable,
rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the
risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter.
Good to know: Some fats are healthier than others but all fats have a lot of calories – limit them in your
diet to help stay at a healthy weight.
Food and drink high in fat, salt or sugar include chocolate, cakes, biscuits, savory snacks and
full-sugar soft drinks. High fat, salt and sugar food and drink tends to have lots of calories and with little
nutritional value and we don’t need it as part of a healthy balanced diet. If you do want to include this
kind of food in your diet, do it less often and in small amounts.
Most of us eat too much sugar – in fact, we need to reduce the amount of sugar we eat by
two-thirds. Too much sugar increases the risk of tooth decay and obesity.
Body Regulating Foods
Vitamins and minerals are considered
essential nutrients—because acting in concert,
they perform hundreds of roles in the body. They
help shore up bones, heal wounds, and bolster
your immune system. They also convert food
into energy, and repair cellular damage.
Fruit and vegetables
You should eat at least five portions
of fruit and vegetables a day. They
contain important vitamins and
minerals that help prevent disease as
well as fiber which can lower
cholesterol, keep the bowel healthy
and help digestion. Fruit and vegetables
are low in fat, so they’re great for
bulking out meals and making you feel
full without adding too many calories.
Fruit and vegetables
It’s easy to get your five portions a day if you spread your portions throughout
the day. Try the following:
a. Adding chopped bananas to your cereal or toast at breakfast.
b. Enjoying a piece of fruit as a mid-morning snack.
c. Including a bowl of salad or vegetable soup with your lunch.
d. Snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon.
e. Adding a portion of vegetables to your evening meal.
Fruit and vegetables
Fruit and vegetables
What counts as a portion of fruit and vegetables?
a. 1 apple, banana, pear, orange or other similar sized fruit
b. 2 plums or similar sized fruit
c. Half a grapefruit or avocado
d. 1 slice of large fruit like melon or pineapple
e. 3 heaped tablespoons of vegetables
f. 3 heaped tablespoons of fruit salad or stewed fruit
g. A dessert bowl of salad
Fruit and vegetables
These foods and drinks also count as one portion, but you can only count them
once each day:
a. 3 heaped tablespoons of beans or pulses
b. 1 heaped tablespoon of dried fruit like raisins or apricots
c. 150ml of fruit juice or smoothie.
Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a
day – that’s around the same as a small glass. Dried fruit is also high in sugar so
it’s best not to eat it in-between meals to help prevent tooth decay.
*Good to know: Fresh, frozen, tinned or dried fruit and vegetables all count
towards your five a day. Check the labels and choose low sugar and salt options.
Body Building Foods
Repair and build new cells and tissues for
growth, it serves as a source of amino acids.
Your body uses amino acids to make antibodies.
Protein
Pulses (refers only to the
dry edible seed within the pods)
are things like beans, peas and
lentils. They’re a good source of
fiber, vitamins and minerals and
are naturally very low in fat.
Protein
Pulses are great for bulking out
things like soups, casseroles and meat
sauces. They add extra flavor and
texture and mean you can use less
meat.
4. Protein
Other vegetable protein
a. Other vegetable-based sources of protein include
tofu, bean curd and mycoprotein (Protein derived
from fungi).
b. Fish is a great source of protein, vitamins and minerals. Aim to eat at least two
portions of fish every week, one of which should be oil-rich (one portion is around
140g). Choose from fresh, frozen or tinned fish.
c. Oil-rich fish like salmon and mackerel contain omega 3 fatty acids which keep our
hearts healthy and are a good source of vitamins A and D.
Protein
d. White fish includes fish like haddock, plaice, coley, cod, skate and hake. It’s low in
fat, contains important vitamins and minerals and a great alternative to meat.
e. Shark, swordfish and marlin. Adults shouldn’t eat more than one portion of
swordfish, shark or marlin per week.
Good to know: It’s best to steam, bake or grill fish. Fried fish, especially battered fish,
has more fat.
Protein
f. Eggs are a good source of protein, vitamins and minerals. They’re a good choice as
part of a healthy balanced diet and there’s no recommended limit on the number of
eggs you can eat in a week. Eggs are great for making healthy, quick dishes. Try to avoid
adding too much fat to eggs when cooking – poaching, scrambling or boiling is best. If
you do fry eggs, don’t add too much oil to the pan and choose healthier unsaturated
oils like vegetable, rapeseed or olive oil. Quiches and flans contain eggs but can be high
in fat and salt so eat them less often.
g. Meat is a good source of protein, vitamins and minerals. It’s one of the main sources
of vitamin B12, an important vitamin which is only found in food from animals like
meat and milk. It’s important to know how to cook and handle meat safely.
Protein
h. Red meat includes beef, lamb, venison and pork, all of which can form part of
a healthy diet. Processed meat is meat that has been preserved by smoking,
curing, salting or adding preservatives. Processed meat includes things like
sausages, bacon, burgers, ham, salami and other cured meats.
Eating too much red and processed meat can increase the risk of bowel
cancer. Aim to eat no more than 70g of red and processed meat a day – that’s
around two slices of roast meat or two sausages. Try to cut back if you eat more
than 90g (around 3 slices of roast meat) of red and processed meat a day.
Always try to choose lean cuts of meat with less visible white fat.
4. Protein
Pulses (refers only to the dry
edible seed within the pods) are
things like beans, peas and lentils.
They’re a good source of fiber,
vitamins and minerals and are
naturally very low in fat. They count
towards your five a day but only as
one portion, no matter how much you
eat.
Protein
Tips to help you cut the amount of fat in meat dishes:
- Swap some of the meat for beans, peas and lentils – this will help your meal go
further.
- Grill meat rather than frying it.
- If you’re roasting meat, place it on a metal rack above the roasting tin so the fat can
run out.
- Choose lean cuts and leaner mince - check the label or ask your butcher.
- Cut off excess fat before or after cooking
- Add as little fat as possible before or during cooking
- Substitute some of the meat in your recipe for vegetable sources of protein.
5. Fat
Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable,
rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the
risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter.
Good to know: Some fats are healthier than others but all fats have a lot of calories – limit them in your
diet to help stay at a healthy weight.
Food and drink high in fat, salt or sugar include chocolate, cakes, biscuits, savory snacks and
full-sugar soft drinks. High fat, salt and sugar food and drink tends to have lots of calories and with little
nutritional value and we don’t need it as part of a healthy balanced diet. If you do want to include this
kind of food in your diet, do it less often and in small amounts.
Most of us eat too much sugar – in fact, we need to reduce the amount of sugar we eat by
two-thirds. Too much sugar increases the risk of tooth decay and obesity.
Pinggang Pinoy
Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to
convey the right food group proportions on a per-meal basis, to meet the body’s energy and nutrients
needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy lifestyle
eating habits at meal times by delivering effective dietary and healthy lifestyle messages.
The “Pinggang Pinoy” an be used side to side with the existing Daily Nutritional Guide (DNG)
Pyramid for Filipinos but it will not replace it. According to Food and Nutrition Research Institute
(FNRI), Pinggang Pinoy is a quick and easy guide on how much to eat per mealtime. While DNG
Pyramid shows at a glance the whole day food intake recommendation.
When it’s time to eat, most of us use a plate. So it is just appropriate to use the “Pinggang Pinoy”
as a guide for typical balanced meal.
Pinggang Pinoy
Filipino Food Pyramid
The Philippines uses the daily nutritional guide pyramid and has developed pyramids for
different population groups. The pyramid is divided into levels of recommended consumption.
Messages about exercise and personal and environmental hygiene serve as support messages for the
pyramid.
Filipino Food Pyramid
The Philippines uses the daily nutritional guide pyramid and has developed pyramids for
different population groups. The pyramid is divided into levels of recommended consumption.
Messages about exercise and personal and environmental hygiene serve as support messages for the
pyramid.
Filipino Food Pyramid
For 7-12 Year Old
Filipino Food Pyramid
For 1-6 Year Old
Filipino Food Pyramid
For 13-19 Year Old
Filipino Food Pyramid
For 20-39 Year Old
Filipino Food Pyramid
For 39 Year Old and Above
Conclusion
To meet the nutrient requirements essential for good health, you need to eat a variety
from each of the food groups daily, in the recommended amounts. It is not necessary to eat from each
group at every meal. In Fact, in some instances, you only need to eat some of the foods in each food
group a couple of times a week.
It is also important to enjoy a variety of foods within each of the food groups because
different foods vary in the same amount of the key nutrients that they provide. For example, in the
vegetables and legumes group, orange vegetables such as carrots and pumpkins contain significantly
more vitamin A than other vegetables such as white potatoes.
References
• https://www.foodstandards.gov.scot/consumers/healthy-eating/nutri
tion/the-five-food-groups
• https://www.fnri.dost.gov.ph/index.php/tools-and-standard/nutrition
al-guide-pyramid
• http://www.fao.org/nutrition/education/food-dietary-guidelines/regi
ons/countries/Philippines/en
