A MORE APPROPRIATE WAY OF LOOKING AT FOOD GROUPS
25-41
GROW FOODS
(proteins or body-building
helpers)
Examples:
Legumes (beans, peas, groundnuts,*
and soybeans*)
Nuts* (almonds, walnuts, cashews,
and hazelnuts)
Oil seeds* (sesame, sunflower, etc.)
Animal products (milk, meat, chicken,
eggs, fish, and insects)
Importance: Combined with main foods,
these foods increase the quantity and
improve the quality of the protein in
the meal.
* also vaiuaoie as energy neipers
because of their high fat content
GLOW FOODS
(vitamins and minerals or
protective helpers)
Examples:
Vegetables (dark green leafy vegetables,
tomatoes, carrots, turnips,
kale, leeks, and peppers)
Fruits (mangoes, oranges, and papayas)
(also eggs, chicken, meat, milk products,
fish, and fish liver oil)
Importance: These foods provide vitamins A
and C and other vitamins. Dark green leafy
vegetables are also excellent sources of iron
and the B vitamins—as well as some protein.
Examples:
Cereals and grains (wheat, maize, rice,
millet, and sorghum)
Starchy roots (cassava, potatoes, taro,
etc.)
Starchy fruits (banana, plantain,
breadfruit, etc.)
Importance: All main foods are cheap
sources of energy. The cereals are
also cheap sources of protein, iron,
and the B vitamins.
Note:
We are not sure
if the terms grow
foods, glow
foods, and go foods
are better than
bodybuilding helpers,
protective helpers,
and energy helpers.
Use whatever terms
people in your area
understand and
remember best.
GO FOODS
(energy helpers)
Examples:
Fats (vegetable oils, butter, ghee, lard)
Foods rich in fats (coconut, olives,
fatty meat)
Nuts* (groundnuts, almonds, walnuts,
cashews)
Oil Seeds (pumpkin, melon, sesame,
sunflower)
Sugars (sugar, honey, molasses,
sugar cane, jaggery)
*Note: Nuts and oil seeds are also
valuable as body-building helpers