Nutrition

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Nutrition

  1. 1.  Most foodstuffs contain many different nutrients, but some in only very small amounts. ◦ In the food circle, foodstuffs are divided into groups with similar nutritional content The food circle helps us get all the nutrients we need. ◦ Eating an item from each group every day ensures a good variety of nutrients Eat large portions of root vegetables, vegetables, fruit and berries, as well as bread, flour and cereals, but restrict the use of fat spreads and cooking fats
  2. 2.  Fruits and Berries primarily provide us with vitamin C, folate and fibre. Juices may be an alternative to fresh fruit, but contain less fibre
  3. 3.  Vegetables provide us with only small amount of energy, but are still filling They contain fibre, folate, vitamin C and carotene. Choose coarser varieties, such as broccoli, cauliflower, and Brussels sprouts. Peas, lentils, and beans are rich in protein and can sometimes replace meat and fish
  4. 4.  Potatoes and root vegetables are fibre-rich and contain important vitamins and minerals.
  5. 5.  These contribute energy as well as fibre, vitamin B and iron They are also an important source of whole-grain
  6. 6.  Fats contain polyunsaturated, monounsaturated and saturated fatty acids. There are also vitamins C, D and E in fats We should limit our consumption of fats
  7. 7.  Milk and cheese provide us with calcium, zinc, and vitamins A, B, and C. In order to avoid unnecessary fat, use low-fat cheese and milk products
  8. 8.  Meat, fish, and egg are especially rich in protein, minerals, and vitamins. Meat and fish stimulate the uptake of iron from other foots and the iron in meat is easily absorbed by the body
  9. 9.  Some people must avoid certain foods due to allergies Vegetarians abstain for other reasons If foodstuffs from one group are totally excluded, the diet should be composed in such a way that the nutritional requirements are still met ◦ For example, vegetarians may consume more lentils, beans, and other protein-rich foods to replace meat

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