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Nutrition Information
Here we provide information on general nutrition for healthy living. For specific food facts you can visit our Nutrition Database to
see nutrition facts and information for thousands of common food products.
Nutrition Advice
Here are some great nutrition tips!
For information on dieting, please
refer to the Dieting section
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A guide to healthy nutrition and living.
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The
Nutrients |
How
Much |
Why |
| Whole Grain Breads, Brown
Rice other Cereals |
Carbohydrates
have lots of fiber, B vitamins, potassium,
iron, selenium, some protein, calcium,
vitamin E. Phytochemicals. |
Have
6–11 servings daily (according to
appetite). A serving is: 1 slice of
bread; a bowl of cereal; half a bagel, 3
crackers, half a cup of cooked rice or
pasta. |
Most people
would benefit from eating more of these
foods. They are nutritious and filling,
Make them a part of each meal and use
them as snacks in moderation. |
| Fruits
& Vegetables |
Vitamin C, folic acid, beta
carotene, fiber, magnesium, potassium,
some carbohydrate, iron, calcium.
Phytochemicals. |
Aim for at least 5 - 6 portions
every day. |
Diets rich in fruits and
vegetables can help protect against heart
disease, help weight control, maintain a
strong immune system and keep your bowels
regular. |
| Milk & Dairy foods &
alternatives, such as Soy Products |
Calcium,
protein, vitamin B2, B12,
zinc, vitamins A & D. Phytochemicals
in the soy-based foods. |
Have 2–3
servings daily. A serving is: 200 ml
milk/soy milk, a cup of yogurt, and if
you must.. 30 g hard cheese, e.g.
cheddar. |
A good calcium
intake throughout life (especially during
adolescence and your early 20s) helps
reduce the risk of osteoporosis! |
| Meat,
Fish & alternatives |
Protein, selenium, B vitamins,
zinc, magnesium, iron, potassium.
Phytochemicals in beans, lentils, nuts,
seeds, tofu. |
Eat moderate amounts, e.g.
2-3 servings a day. A serving is:
50–75 g meat, 100 g fish, 1–2
eggs, 3–4 tbsp cooked beans, 50 g
nuts. |
You will get plenty of protein
in your diet, so there is no need for
large meat portions. B vitamins promote a
healthy nervous system and other
functions. |
| Foods rich in fat and/or
sugar - They taste so darn good! |
Fat and sugar,
with some essential fats, vitamins,
minerals. Phytochemicals in virgin olive
oil, canola oil and chocolate. |
Eat small
amounts. Look for lower-fat alternatives
to spreads, salad dressings and fast
food. |
High saturated
fat may raise cholesterol levels.
Frequent sugar intake may strain the your
immune system and slow down metabolism. |
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