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1. Staple Foods
(a) Cereals: Bread (from wholegrain or enriched flour), flour, cornmeal, cooked and ready-to-eat cereals, macaroni, spaghetti, rice.
(b) Starchy fruits, roots, tubers and their products: banana, plantain, breadfruit, yam, Irish potato, sweet potato, dasheen,
coco/eddoe, cassava.
2. Lugumes/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, fibre.
The protein in dried peas, dried beans and nuts is more efficiently utilised by the body if a cereal such as rice or protein food from an
animal source is included in the same meal.
4. Fruits
(a) 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.
Nutrients contributed: calcium, protein, vitamins A and D, thiamine, riboflavin, carbohydrate and fat.
6. Fats
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.