nutrients

NUTRIENT	FUNCTION	FOODS
PROTEIN	For growth and development.	Pulses, milk, cheese, nuts, tofu soya mince.
FIBRE	Helps keep the digestive system healthy and prevents constipation.	Wholegrain cereals, wholemeal bread, brown rice, pasta, fruit, vegetables.
IRON	Helps make red blood cells.	Dark green vegetables, pulses, dried fruit, wholemeal bread, cereals, lentils,chick peas and egg yolks.
ZINC	Healthy skin and immune system.	Milk, pulses, wholegrain cereals, seeds, brown rice, whole oatmeal, nuts and eggs.
CALCIUM	Healthy teeth and bones.	Dairy products, tofu, pulses, nuts, fortified soya milk, bread, baked beans sesame seeds, dark green vegetables, and soya beans.
B VITAMINS	Help release energy from foods.	Cereals, nuts, pulses, yeast extract, lentils, leafy green vegetables and eggs.
VITAMIN B12	Helps maintain healthy blood and nerve functions.	Milk, cheese, eggs, yeast extract, fortified breakfast cereals, fortified soya milk.
VITAMIN C	Healthy skin and helps the absorption of iron.	Fruit and veg, especially blackcurrents, kiwi fruit, citrus fruits and juices. TIP - combine vitamin c rich food with those containing iron.
VITAMIN D	Helps the absorption of calcium. Not found in fruit and vegetables.	Margarine, low fat spreads, eggs, fortified breakfast cereals, and butter.

To the
Cookbook

Shopping
Tips

The meal of
 the month

To The Online
Store

Links

Fruit and vegetables

Milk and Dairy food

Alternatives to meat and fish

Bread, Cereals and potatoes

Cereals, Potatoes, Rice
Breads, Yam, Pasta,
Chapatis, Plantain.

About a third of your
food should come from
this group.

Many are rich in fibre,
vitamins, minerals and
all are good sources of
starch.

Choose high fibre
varieties when you can.
On a high fibre diet it is
important to drink plenty
of fluids,3to4 pints a day.

Avoid serving this food
with additional fat

All fruit and vegetables.

About a third of your food
should come from this
group.

Choose a variety and aim
to eat five servings a day.

Fruit and veg are rich in 
vitamins and fibre. Dark
green veggies are a good
source of iron, and the 
vitamin c in citrus fruit
helps the absorption of
iron.

Try to include all fruit 
and vegetables - fresh, 
frozen, canned, dried
 varieties and even 
juices

Eat moderate amounts of
these foods.

All are good sources of
protein and calcium.

Much of the fat they
contain is saturated so
dairy fat should be 
limited, choose lower fat
alternatives whenever
you can.

It is important to eat
moderate amounts of
these foods to ensure
an adequate intake of
protein, vitamins and
minerals.
This group includes.
Baked beans, lentils,
soya mince, nuts, eggs
kidney beans, tofu,
textured veg protein tvp
and seeds.

Avoid cooking these
foods with added fat,
if you do add some try
to use those that are
low in saturated fat
such as olive oil.

Food containing fat and sugar

Enjoy them, but should make up the smallest proportion of your diet. Eat small amounts and not often. Includes Crisp,sweets, cakes,fizzy drinks and oil.