Carbohydrates and fibre Starches and sugars are in grains, fruits, pulses (peas and beans), nuts, vegetables and milk.
Starch-rich foods (whole-grains, root vegetables, pulses and bananas) should form over a third of your daily calories.
Fibre keeps the bowel healthy and protects against high cholesterol levels, certain cancers, gallstones and obesity.

Fats provide insulation, build cells and facilitate metabolism. The are made of saturated, polyunsaturated, and mono-unsaturated fatty acids.
A variety of foods provides a good balance. Animal fats and hard margarines contain more saturated fatty acids than do soft vegetable fats and oils.
Essential fatty acids are unsaturated fats essential for healthy skin, bone, brain, and nerves. They are used for cell membrane metabolism and to make prostaglandins and other substances necessary to control blood clotting and inflammation.

Proteins contain amino acids used to build and repair cells and regulate metabolism. All fruits and vegetable contain some protein.
Good sources are peas, beans, lentils, grains, nuts, seeds, sprouted seeds, and potatoes. Animal proteins are milk, yoghurt, cheese, meat, eggs, and fish.

Minerals build and maintain bones and teeth, control the composition of body fluids and cells, and release energy. A variety of foods gives the minerals you need.

Vitamins are vital for normal body chemistry. They all come from food, but vitamin D is also produced by the action of daylight on the skin, and vitamin K from micro-organisms in the bowel.