Page 17 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

Functions of Different Food Groups:
• Grains are rich in starch, being the main source of
energy and carbohydrates. They also contain small
amounts of vitamin B1 and B6 as well as plant-
based protein. Brown rice, red rice and whole
grains (e.g. oatmeal, whole wheat bread) are rich
in dietary fibre too.
• Fruits and vegetables are rich in vitamins A and C,
minerals, anti-oxidants and dietary fibre. Vitamin
A and C protect body cells against free radicals,
decreasing the risks of illnesses (e.g. cardiovascular
diseases, cancers). Dietary fibre can prevent
constipation and help maintain a normal blood
cholesterol level.
• Meat, fish, egg and alternatives are rich in protein
and vitamin B12. Red meat, pork livers and eggs
are rich in iron. Meat alternatives include legumes,
nuts, seeds and soy products (e.g. tofu, dried tofu,
bean curd sheets). Legumes are high in protein,
unsaturated fatty acids, calcium, iron, vitamin B and
dietary fibre. Nuts and seeds are high in protein,
unsaturated fatty acids, vitamin E and dietary fibre.
Protein helps produce and repair body cells.

• Milk and alternatives are rich in calcium, protein
and vitamin B2. Milk alternatives (e.g. calcium
fortified soy milk, dried tofu, bean curd sheets)
are high in protein, unsaturated fatty acids and
calcium. Calcium helps maintain bone health, thus
decreasing the risk of osteoporosis.

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