This is the largest shelf because these foods are
low in fat, are good sources of energy and provide
varying amounts of fiber (not all starchy carb foods
are broken down slowly). Therefore, these foods help
us feel full quickly and for longer and reduce the risk
of snacking throughout the day. Some of these foods
are available in fiber-rich varieties, for example,
brown rice, wholemeal pasta and bread. Fiber-rich
options help enhance the sensation of fullness, fur-
ther delay the rate at which the foods are broken
down and again contribute to reducing the risk of
snacking. They do this by helping to ensure that our
energy levels (blood sugar levels) remain consistent
throughout the day and reduce sensations of hunger.
Fiber-containing foods also help to regulate bowels
and reduce the risk ofconstipation. In general, these
foods provide energy, Bvitaminsand some containfibre. For optimum benefits, food from this food
group should be included at each mealtime.The Fruit and Vegetable shelfThe second shelf from the bottom, includes fruit
and vegetables. This shelf is again similar for meat
eaters and lacto-vegetarians. These foods aim to pro-
vide essential vitamins andminerals, which can help
reduce our risk ofcancer, stroke and heart disease and
contribute to the maintenance of general good health.
These foods supply nutrients including,vitamin A,
vitamin C,folateand are a good source of fiber. The
worldwide recommendations for fruit and vegetables
vary somewhat, however, the general consensus
encourages a minimum of 5 portions of fruit and
vegetables per day.KEY TERMS
Amino Acids—These compounds are the building
blocks of protein. Some amino acids can be synthes-
ised by the body but some cannot. The latter are
referred to as essential amino acids and therefore
must be obtained from protein in the diet.
Anaemia—Anaemia refers to a reduction in the
quantity of the oxygen-carrying pigment haemoglo-
bin in the blood. The main symptoms of anaemia
are excessive tiredness and fatigability, breathless-
ness on exertion, pallor and poor resistance to
infection.
Calcium—Calcium is a mineral present in large
quantities in the body, mainly in the bones and
teeth. A deficiency of calcium in the diet can
increase risk of osteoporosis. Rich sources of cal-
cium include mil, cheese, yoghurt and tofu.
Carbohydrates—carbohydrates are a major source
of energy. Carbohydrates in the diet are princi-
pally made up of starches, sugars and dietary fibre.
Fats—Fat is a concentrated source of energy. Foods
that are high in fat provide a lot of energy and are
good sources of vitamins, A, D, E, and K and provide
essential fatty acids.
Fiber—Dietary fiber is a non-specific term for that
fraction of dietary carbohydrate that cannot be
digested in the human small intestine. An adequate
intake of dietary fiber is required to maintain bowelfunction. Some types of fiber can help lower
cholesterol.
Minerals—These are elements which are essential
for the body’s normal function including calcium,
iron, phosphorous, magnesium, sodium, chloride,
iodine, manganese, copper, and zinc.
Proteins—These are large molecules which are made
up of thousands of amino acids. The primary function
of protein is growth and repair of body tissues.
Vitamins—These are compounds required by the
body in small amounts to assist in energy produc-
tion and in cell growth and maintenance. They
are essential for life and with the exception of
vitamin D, cannot be made in the body. They
should ideally be consumed from food. However,
individuals who struggle to eat can obtain their
vitamin requirements from dietary supplements.
Vitamin B 1 (thiamin)—A vitamin which plays an
important role in carbohydrate metabolism. A defi-
ciency can lead to a disorder called Beri Beri, which
results in a widespread nerve degeneration, which
can damage the brain, spinal cord and heart. Good
sources of this vitamin for lacto-vegetarians include
cereals, beans, potatoes and nuts.
Vitamin B 2 (riboflavin)—A vitamin or co-enzyme,
which functions by helping the enzymes in the body
function correctly. A good source of this vitamin for
lacto-vegetarians is milk.Lacto-vegetarianism