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Nutrition for foods

Understanding nutrition is a great first step towards managing your diet and your weight.

The word "nutrition" comes from the Latin word meaning to nourish or feed, and covers all aspects of the science of food.

Whether you're thinking of low fat meals like stir fry or steamed haddock, or are checking out packaged ready made meals, nutrition includes how different foods are digested, their function for your body, and why you crave particular types of foods at different times.

Nutrition is first and foremost about eating a healthy diet, whether you want to lose weight or not. But, fortunately, a healthy diet also happens to be one that is very likely to help you lose weight as well. Below is the "diet pyramid" model for eating healthily :

Plenty of :
  • Fruits
  • vegetables
  • wholegrains
Moderate amounts of:
  • Lean meat
  • Fish
  • Milk
  • Cheese
  • Yoghurt
  • Eggs
  • Nuts
  • Soya products
Little of:
  • vegetable oils
  • butter
  • margarine
  • fried foods
  • pastries
  • biscuits
  • friend noodles
  • salty snack foods
  • crisps
  • French fries
  • Sweets
  • Chocolates
  • ice-cream
  • cream
  • condensed milk
  • coconut milk
  • soft drinks

Here's some more information about the nutrients in foods, their functions for your body, and their sources:


Facilitates growth & repair of all tissues. Aids in blood formation & production of antibodies against infection.

Sources: Poultry, meat, fish, eggs, milk & milk products, peas, soya beans,dried beans and nuts


Keeps the body warm and acts as an insulator. Provides energy for movement

Found in: Butter, margarine, cream, nuts


Provides energy for movement

Found in: Rice, bread, cereals, noodles, potatoes, confectionary products


Aids in building and strengthening of bones and teeth, clotting of blood and coordination of muscles and nerves

Found in: Milk, eggs, cheese, dark green leafy vegetables, mustard green, kale