Food components and food groups

The body needs a supply of food components - namely carbohydrate, protein and fat to be able to work efficiently – especially when you are a road cyclist. By Sarah Burkhart, nutritionalist.

Have you got a colourful vege drawer?

We can organise food into 4 main food groups (+ 1 extra group)

Breads & Cereals

This group includes bread and cereal products such as bread, bread rolls, pita bread, pasta, rice, quinoa, buckwheat, and cereals like oats.

They are a great source of carbohydrate and vitamins. If you can, you want to choose wholegrain versions of these foods as they contain more fibre and nutrients.

A lot of these foods have been given a bad reputation in the past but it’s important to remember that it is not these foods alone that are bad – if you add butter to bread, or you add cheesy sauce to pasta then you are turning it into a high kilojoule food. By itself it is not a high kilojoule food.

Fruit & Vegetables

This group contains all of the fruits and vegetables. These are a good source of carbohydrate, and apart from avocado – you won’t find fat in these!

They are a good source of fibre and are rich in many vitamins, minerals and antioxidants. Look to have as many colours as you can – that way you get a varied intake of nutrients.

Meat & Meat Alternatives

Meats such as chicken, fish, beef, lamb and vegetarian alternatives like tofu and legumes are grouped together, along with eggs.

They are high in protein and also contain essential minerals including zinc and iron. It is important you try and choose lean products from this group as they can be high in saturated fat if they come from an animal source.

Dairy Products

This is also a protein group and includes milk, cheese, yoghurt, ice cream etc.

These foods can also be high in fat so choose low fat versions whenever possible. They are a good source of calcium which is essential for strong bones and teeth.

Treats!

The last group (not one of the major 4 but an important group to remember) is the treats group.

This is where you can put all of those foods that don’t fit into the above categories. For example potato chips may have been made out of potatoes but they are no longer a vegetable when they have been drenched in fat!

As well, chocolate may have milk in it but it’s not a dairy product. Other products that would fit in here include; lollies and sweets, soft drinks, alcohol, and take away foods.

These foods are generally high in fat, salt and refined sugar. They can displace other healthier foods in an athlete’s diet and contribute to weight gain if eaten in excess!

October, 09.

More articles on nutrition for cyclists ....

About Sarah Burkhart....

Sarah is a Sports Nutritionist who is known for her practical and realistic approach to improving performance and getting results with athletes from recreational to elite international level. She has a BSc majoring in Human Nutrition and Physiology, and has just completed a MSc in Human Nutrition. 

She is a SESNZ Sports Nutrition Practitioner, the Sports Nutritionist for the Massey University Academy of Sport and a guest lecturer for Massey University. Sarah works in private practice providing services in the Wellington, Manawatu, Wairarapa and Taranaki areas in person, and New Zealand wide through her online consulting plans. 

Sarah is also a keen road cyclist in her spare time. You can find out more at www.sportsnutritionist.co.nz or email her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it