Which food does what? Food that gives you energy This is usually the staple food we eat. It varies from culture to culture and includes cereals, rice, sorghum, semolina, burghul, polenta, millet, potatoes, plantain, yam and flour-based produce like bread, pasta, noodles, couscous and dumplings. These foods give you energy to go about your daily activities. Many also provide: • fibre for healthy digestion and • vitamins and minerals including folate, thiamin, riboflavin, niacin and iron. Standout foods from this group are oats, brown rice and other wholegrain food.
Food for growing and rebuilding your body Our muscles are made of proteins which are made up of amino acids. So foods which are rich in the amino acids that our body needs will help to us to grow and rebuild our body. Meat (red and white), fish, eggs, nuts and legumes are some good sources of essential amino acids. Some nutritious alternatives to meat are almonds and other nuts, fish such as salmon, mackerel, tuna, swordfish, sardines, herring, trout, oysters and clams, and legumes including kidney beans, chickpeas, cannellini beans, borlotti beans and navy beans. Foods from this group provide your body with: • • • • •
amino acids for manufacture of protein, iron for healthy blood, niacin for healthy digestion and energy, vitamin B12 for healthy blood and other body functions, zinc for making proteins and other essential functions.
If you have chronic hepatitis… Make sure you eat protein rich food as your liver will need it to repair itself. Food that help to build and maintain your bones Dairy products are often named as the source of calcium. While they are good sources of calcium, there are many other foods that can also provide you with calcium6. Besides dairy products such as milk, yoghurt and cheese, other calcium rich foods include: • Almonds (also rich in fibre, folic acid, magnesium, potassium and protein).
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