We learn to read labels

By Dr. Elisa Sanna

Food groups

The different foods and foods we eat every day with diet and nutrition have a peculiar composition in terms of nutrients; this allows them to be characterized and then divided into the so-called "FOOD GROUPS" or categories.

The foods present in the different groups are similar to each other for a compositional characteristic, therefore nutritional that differentiates them from those present in another group. However, it cannot be ruled out that the same food can be "on horseback" between two categories, as it contains several constituents at the same time, so that within a group it is possible to vary not only the caloric value but above all the nutritional value of different foods. Therefore, classifying foods by tracing a real dividing line between the various categories is not so simple and it would be simplistic and simplistic to consider each one as a source of one nutrient, as is the case, for example, with many cheeses and dairy products. which are usually classified as PROTEIN foods, but they are also a source of ANIMAL FATS, or legumes, which appear as a more or less balanced mixture, depending on the type of legume we are talking about, of CARBOHYDRATES (or glucides desire), VEGETABLE and FAT PROTEINS.

The groups are therefore not so fiscal, and certainly the subject will require further study. Let's start with the basics.

Protein Foods

The main protein foods belong to the sphere of zootechnical productions, therefore we find RED MEAT (such as beef, pork, horse and sheep-goat products) and WHITE MEAT (chicken, turkey), but also derived CHEESE and LACTICIANS and the eggs. With regard to the latter, we must distinguish between egg white or light, a source of protein only, and the yolk, which contains animal fats and cholesterol in high proportion.

Even fish and molluscs have a high protein content, of biological value comparable to that of meat, if not higher, in some cases. However, their protein density is lower. The case of vegetable proteins is different, as they have a lower biological value than those of animal origin and must be integrated with each other.

Glucid Foods

Carbohydrates are divided into "simple" and "complex" depending on the number of molecules they are made of. The complex carbohydrates, of vegetable origin, are starches and fibers and are found, for example, in cereals, tubers, vegetables, legumes and seeds. Glycogen is a complex sugar found in animal tissues. The main simple carbohydrates (or simple sugars) are Glucose (present in the blood) Fructose (present in fruit and vegetables), sucrose and lactose (sugar contained in milk and its derivatives).

Food oils and fats

It is necessary to make a double distinction; the first concerns consistency. The term OLI is usually used to indicate liquid fats such as olive oil, while the term GRASSI refers to solid fats, such as butter and margarine.

Depending on the origin we also distinguish vegetable and animal fats.

Finally, they remain, not least in importance but only for their percentage content, clearly lower than that of the macronutrients treated so far, the MICRONUTRIENTS. These are represented by Vitamins and Minerals otherwise distributed in every food present in the groups, the speech is therefore very articulated and deserves a deepening that goes beyond the intentions of this article.