Nutritions

Adding variety to your diet does not mean balanced diet but to add intelligently all food groups in your plate in the right amount. Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and can help reduce the risk of many diseases.

 

FIVE MAJOR FOOD GROUPS ARE:

1. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
2. Vegetables and fruit
3. Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
4. Milk and dairy products
5. Fats and sugars

 Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties:

One third of the plate should be made up of this food group.
Staple foods should make up the largest part of a meal. These foods are relatively cheap and supply a good amount of energy and some protein
Examples of foods in this group include all types of bread, crackers, breakfast cereals, oats, pasta, noodles, rice, potatoes and yams.
Choose wholemeal or whole grain varieties to increase the fibre on your plate.
As staple foods are not enough to provide all the nutrients for fulfilling the body needs, other foods must be eaten to provide additional energy, proteins and micronutrients.

Fruit and Vegetables:

One third of the plate should be made up of fruit and vegetables.
Vegetables and fruit are an important part of a healthy and balanced meal. They supply the vitamins and minerals that keep the body functioning and the immune system strong.
Aim to eat a large variety of fruit and vegetables as different coloured ones provide different nutrients. Choosing fruits and vegetables in season will mean they are at the best for quality and the cheapest.
Potatoes DO NOT count towards your 5 a day as they are a starchy food.

Meat, Fish and Eggs and Legumes/Beans:

Legumes include beans, peas, lentils, ground-nuts (including peanut butter) and soybeans; animal protein include all forms of meat, poultry (birds), fish, eggs. When eaten with staple foods the quality of protein is increased.
Choose lean cuts of meat and eat in moderation. Peas and beans are also the part of this group.

Milk and Dairy Products:

Aim to have 3 portions from this food group daily
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat.
Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Fatty and Sugary Foods:

Fats and oils include butter, lard, margarine, cooking oil (vegetable, coconut and palm oil), cream, mayonnaise and coconut cream. They are also found in avocados, oilseeds (sunflower, groundnut and sesame), fatty meat and fish, curds and cheese.
Fats, oils and sugar are good sources of energy and can help one gain body weight, which can be particularly important for those living with HIV/AIDS. They also add flavour to food, thereby stimulating appetite
This is the smallest section of the plate. Foods in this section are high in calories and contain little of other nutrients. They should therefore be consumed occasionally and in small amounts. All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat.