The document discusses the food circle and how eating a variety of foods from each group ensures a balanced intake of nutrients. It provides details on the key nutrients provided by different food groups, including fruits and vegetables providing vitamins and fiber, potatoes and root vegetables containing vitamins and minerals, breads and cereals as a source of fiber and nutrients, milk and cheese being sources of calcium and vitamins, and meat/fish as sources of protein and easily absorbed iron. It notes some people avoid certain foods due to allergies or dietary restrictions, and maintaining nutrition requires replacing excluded foods with alternatives from the same group.

2.  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

4.  Fruits and Berries primarily provide us with vitamin C,
folate and fibre.
 Juices may be an alternative to fresh fruit, but contain
less fibre

5.  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

6.  Potatoes and root vegetables are fibre-rich and contain
important vitamins and minerals.

7.  These contribute energy as well as fibre, vitamin B and
iron
 They are also an important source of whole-grain

8.  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

9.  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

10.  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

11.  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