THE NEW FOUR FOOD GROUPS
1.
VEGETABLES
Vegetables are packed with nutrients: they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, spinach and silver beet are especially good sources of these nutrients. Dark yellow and orange vegetables such as carrots, squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables, ½ cup cooked vegetables.
2.WHOLE GRAINS
Whole grains includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, cracked wheat and tacos. Build each of your meals around a hearty grain dish. Grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins and zinc. Serving size: ½ cup rice or pasta, ½ cup cereal, 1 slice bread.
3.FRUIT
Fruit are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least 1 serving each day of fruits that are high in vitamin C eg. Citrus fruit, melons, and strawberries. Choose whole fruits over fruit juices, which do not contain very much fiber. Serving size: 1 medium piece of fruit, ½ cup cooked fruit, ½ cup juice.
4.LEGUMES
Legumes – which is another name for beans, peas, lentils – are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tofu, tempeh, and texturised vegetable protein. Be sure to include soy milk (fortified with vitamin B12) every day. Serving size: ½ cup cooked beans, 120grams tofu or tempeh, 1 cup soy milk.
