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Zest: Food Types and Groups
Excluding water, all the energy and nutrients that the body needs can be broken down into these 5 groups: Protein, Carbohydrate, Fat, Minerals and Vitamins

Protein:
Protein is the body's building blocks, it is essential for repair and growth. Aim to make protein 20 - 30% of your dietary intake and to avoid extra calories always stick to lean, low fat sources of protein. If you are a vegetarian you stand the chance of missing out on the essential amino acids that animal proteins offer, to make up for this shortcoming ensure you eat a wide range of vegetable proteins (pulses, beans, nuts) as well as whole grain and wholemeal foods in order to tap missing nutrients.

Lean (low fat) sources of protein are:
Skinless chicken breast
Skinless turkey
Cottage Cheese
Shellfish
Most fish
Egg white
Quorn

Carbohydrate:
Carbohydrates along side fats are the body's preferred source of energy. Aim to make protein 35-45% of your dietary intake, try to eat carbohydrates in their natural state i.e. brown rice, wholemeal grains etc avoid over-processed carbohydrates and foods that have had large amounts of sugars added (Sugar is a carbohydrate and is fine if absorbed in its natural state i.e. dried fruits, bananas etc however sugar taken on as a means of a sweetener has almost no nutritional value and unfortunately is easily converted into fat by the body.)
Fibres, which are a type of carbohydrate, offer little in the way of energy but help to maintain your digestive systems and as an added bonus fibres can help to fill you up without supplying unwanted calories.

Beneficial sources of starchy carbohydrates:
Brown rice
Wholemeal breads and pasta
Oats and cereal (low sugar)
All types of potato and squash

Beneficial sources of fibrous carbohydrates:
Bran
Beans
Lentils
Dried fruit

Fats:
Fats are an essential part of the diet, they aid the immune system and protect the internal organs. However due to their high calorie value fats should not form more than 20-30% of your diet.
Fats can be broken down into three further groups: Saturated, monounsaturated and polyunsaturated.
Saturated fats are not essential for the body's well being and when consumed in quantity can cause health problems. (So don't be a chump, try and avoid saturated fats, okay?)
Monounsaturated and polyunsaturated fats are essential for the human body and should be added (in controlled portions) to your diet.

Sources of saturated fats which are to be avoided or at least reduced:
Any animal fat
Vegetable oil
Cream
Butter
Coconut milk

Examples of monounsaturated and polyunsaturated fats that should be included in your diet:
Nuts and seeds
Sunflower or olive oil
Oily fish (mackarel, salmon etc)

Minerals:
Minerals are essential for your well being and continued good health, when dieting the intake of minerals is often overlooked so be sure to eat a broad spectrum of foods, do not completely cut out salt and if you're still worried take multi-mineral supplements.

Mineral sources: (for iron, zinc, sodium, calcium, potassium and magnesium)
Dairy products
Meats
Fish and shellfish
Green salad leaves
Salt (in small quantities only!)
Fruit
Pulses

Of note: The transportation of minerals throughout the body is aided by vitamin C

Vitamins:
Again, essential for continued well being. Eat a balanced, varied diet to ensure you get the widest range of vitamins.
If you fear any diet has restricted certain food groups take multi-vitamin supplements to make up for any potential shortcomings.

Sources of vitamins:
Pretty much the same as minerals!