Classification of healthy food groups recommended by WHO and dietary guidelines of various countries.
Overview
Healthy Food Groups
Healthy food groups are classifications of nutritionally valuable food categories that are effective in preventing chronic diseases, including vegetables, fruits, whole grains, legumes, fish, and poultry. These food groups are recommended by authoritative global institutions such as WHO dietary guidelines, the Dietary Guidelines for Americans (2025-2030), and Japan's Dietary Reference Intakes. Scientific evidence supports their health benefits including anti-inflammatory effects, antioxidant properties, and cardiovascular protection, making them the foundation of a balanced diet.
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| code | slug | name | description | examples | healthBenefits | keyNutrients | recommendedIntake |
|---|---|---|---|---|---|---|---|
| 01 | vegetables | Vegetables | Plant-based foods rich in vitamins, minerals, and dietary fiber. | ["Spinach","Broccoli","Carrots","Tomatoes","Cabbage","Cucumber","Eggplant","Pumpkin"] | ["Antioxidant effects","Immune enhancement","Cancer prevention","Hypertension prevention","Diabetes prevention","Obesity prevention","Stroke prevention","Myocardial infarction prevention","Osteoporosis prevention","Dementia prevention","Constipation relief","Gut health improvement"] | ["Vitamin C","Vitamin A (Carotenoids)","Vitamin K","Folate","Potassium","Magnesium","Dietary Fiber","Polyphenols"] | At least 350g per day (120g green-yellow vegetables, 230g light-colored vegetables) |
| 02 | fruits | Fruits | Foods rich in vitamin C, polyphenols, and dietary fiber. | ["Apples","Mandarins","Bananas","Grapes","Strawberries","Blueberries","Kiwi","Watermelon"] | ["Antioxidant effects","Immune enhancement","Cardiovascular protection","Anti-inflammatory effects","Skin health","Gut health improvement","Cognitive function maintenance"] | ["Vitamin C","Polyphenols","Potassium","Dietary Fiber","Flavonoids","Carotenoids"] | 200-350g per day |
| 03 | whole-grains | Whole Grains | Unrefined grain foods containing bran, germ, and endosperm. | ["Brown rice","Oats","Whole wheat","Barley","Rye","Corn","Quinoa","Buckwheat"] | ["Reduced all-cause mortality","Type 2 diabetes prevention","Cardiovascular disease prevention","Obesity prevention","Digestive health","Blood sugar stabilization","Gut health improvement"] | ["Dietary Fiber","B Vitamins","Iron","Magnesium","Zinc","Vitamin E","Beta-glucan"] | 50-150g per day (at least half of grain intake) |
| 04 | legumes | Legumes | Foods rich in plant-based protein, dietary fiber, and isoflavones. | ["Soybeans","Adzuki beans","Peas","Fava beans","Green beans","Lentils","Chickpeas","Black beans"] | ["Cardiovascular disease prevention","Osteoporosis prevention","Menopausal symptom relief","Antioxidant effects","Blood sugar stabilization","Gut health improvement","Cholesterol reduction","Cancer prevention"] | ["Plant Protein","Isoflavones","Dietary Fiber","B Vitamins","Potassium","Magnesium","Iron","Lecithin","Saponins"] | 150g per day (cooked) |
| 05 | fish | Fish | Foods rich in omega-3 fatty acids (EPA and DHA) and high-quality protein. | ["Mackerel","Salmon","Sardines","Pacific saury","Tuna","Horse mackerel","Cod","Yellowtail"] | ["Anti-inflammatory effects","Cardiovascular protection","Brain function enhancement","Vision protection","Dementia prevention","Thrombosis prevention","Cholesterol reduction","Cancer prevention"] | ["Omega-3 Fatty Acids (EPA & DHA)","High-quality Protein","Vitamin D","Selenium","Iodine","Vitamin B12"] | 2-3 times per week (100-150g per serving) |
| 06 | poultry | Poultry | Low-fat meat rich in high-quality protein and B vitamins. | ["Chicken breast","Chicken tenderloin","Chicken thigh","Chicken wing","Chicken liver"] | ["Muscle maintenance and growth","Fatigue recovery","Metabolism promotion","Beauty effects","Weight management","Immune function enhancement","Nervous system health maintenance"] | ["High-quality Protein","Vitamin B6","Niacin","Pantothenic Acid","Vitamin B12","Imidazole Dipeptide","Leucine"] | 80-100g per day (as part of protein intake) |