The document outlines the six food groups in the Caribbean diet and provides recommendations for healthy meal planning using the multimix principle. The six food groups are: 1) staple foods, 2) legumes/nuts, 3) foods from animal sources, 4) dark green leafy and yellow vegetables, 5) fruits, and 6) fats and oils. The multimix principle involves combining foods from at least three groups per meal to achieve nutritional balance, such as a meal including rice (staple), peas (legume), and carrots (vegetable).

1. THE
CARIBBEAN
FOOD
GROUPS

2. The Six Food
Groups In recent years, almost
every country has
developed a food selection
guide, based on the dietary
pattern of its people, to
make it easier for them to
choose the right
combinations of foods. In the
Caribbean, the available
foods are divided into six
groups according to the
chief types of nutrient they
have.

3. 1. STAPLE FOODS
• Cereals: Bread (from wholegrain or enriched flour), flour, cornmeal,
cooked and ready-to-eat cereals, macaroni, spaghetti, rice.
• Starchy fruits, roots, tubers and their products: banana, plantain,
breadfruit, yam, Irish potato, sweet potato, dasheen, coco/cassava.
• Nutrients contributed: carbohydrate, vitamins, minerals and fiber.
• Recommended number of servings per day: four or more

4. STAPLE FOODS

5. 2. LEGUMES/NUTS
• Red peas, gungo/pigeon peas, black-eye peas, cow peas, split
peas, peanuts, other dried peas, beans and nuts.
• Nutrients contributed: protein, carbohydrate, the minerals
calcium and iron, fiber.
• The protein in dried peas, dried beans and nuts is more
efficiently utilized by the body if a cereal such as rice or protein
food from an animal source is included in the same meal.
• Recommended number of servings per day: one or more

6. LEGUMES/NUTS

7. 3.FOODS FROM ANIMAL SOURCES
• Lean meat, fish, poultry, eggs, cheese, ham, sausages.
Sardines, liver, heart, kidney, tripe, etc.
Nutrients contributed: protein, iron, B complex and fat soluble
vitamins and fat. Red meats and organ meats are excellent
sources of haeme iron.
• Milk-fresh, evaporated, skimmed; yoghurt, cheese.
Nutrients contributed: calcium, protein, vitamins A and D,
thiamine, riboflavin, carbohydrate and fat.
Recommended number of servings per day: two or more.

8. FOODS FROM
ANIMAL SOURCES

9. 4. DARK GREEN LEAFY AND YELLOW
VEGETABLES
• Callaloo, spinach, watercress, pak choy, string beans, pumpkin,
carrot.
• Nutrients contributed: vitamins A, and C, B complex vitamins,
minerals and fiber.
• Recommended number of servings per day: two or more.

10. DARK GREEN,LEAFY
AND YELLOW
VEGETABLES

11. 5. FRUITS
• Mango, guava, orange, pineapple, West Indian cherry, pawpaw.
• Nutrients contributed: carbohydrate, vitamin C, vitamin A (yellow
fruits), B complex vitamins, minerals and fiber.
• Recommended number of servings per day: two or more.

12. FRUITS

13. 6. FATS AND OILS
• Polyunsaturated: vegetable oils (except coconut oil).
• Saturated: butter, margarine, bacon, salt pork, coconut oil, fat on
meat, fat in whole milk.
• Nutrients contributed: fat, vitamin E, butter and fortified margarine
provide vitamins A and E. Most oils do not contain vitamin A.
• Recommended number of servings per day: three or more.

14. FATS AND OILS

15. PLANNING HEALTHY
MEALS
THE MULTIMIX PRINCIPLE

16. THE
MULTIMIX
PRINCIPLE
The multimix principle is a guideline for
combining foods from complementary food
groups to assure nutritional balance.
The multimix principle is based on the use
of the Caribbean food groups.
It equips individuals to plan cost effective
meals that are nutritious.

17. The multi
mix
principle
only uses 4
out the 6
food
groups.
Staples
Legumes
Food from animals
Dark green leafy and yellow
vegetables

18. THREE MIX
MEAL
Three of the food groups are
represented in one meal
Staple (energy giver:
carbohydrates)
Legumes or Food from Animals
(body builder: Protein)
Vegetable or Fruit (protector or
regulator: Vitamins and minerals)

19. EXAMPLES
Staples-Cereal + Legumes +
Vegetable e.g. Rice and Peas with
Glazed Carrots
Staples-Provision + Food from
Animals + Vegetable e.g. Cassava
with Salt Fish and Callaloo
Staple + Food from Animals +
Legumes e.g. Rice, Stewed Beef
and Pigeon Peas

20. TWO OR
DOUBLE MIX
MEAL
There are TWO food groups
represented in this meal
Staple (energy giver:
carbohydrates)
Legumes or Food from Animals
(body builder: Protein)

21. EXAMPLES
• Staples + Legumes e.g. Bread
and channa
• Staples + Food from Animals
e.g. Macaroni and Cheese
• Staples – Provision + Food from
Animals e.g. Green fig and stew
fish

22. THANK YOU!