Nutritional Content of the Main Commodity Groups

Cereals and Cereal Products

Cereals and their products are great sources of complex carbohydrates providing energy.
They also contain substantial amounts of fibre which is beneficial for digestive health.
Many cereals are rich in B vitamins, including thiamine, riboflavin, and niacin, which support energy metabolism and good nerve function.
Some cereals, especially those which are wholegrain, also provide important minerals such as iron, zinc, and magnesium.

Fruits and vegetables are rich in dietary fibre, essential for digestive health.
They provide many essential vitamins and minerals, including folate, vitamin C, potassium and magnesium.
They are also low in fat and, hence, are beneficial for maintaining a healthy weight.
Their high content of antioxidants can help protect the body from damage by harmful molecules called free radicals.

Meat is a good source of high-quality protein, providing all essential amino acids the body cannot synthesize.
Red meat is rich in iron, necessary for blood cell function, and zinc, important for wound healing and immunological functions.
Fish provides essential omega-3 fatty acids, beneficial for heart and brain health.
Alternatives like beans, peas, lentils and tofu can also be good sources of protein, particularly for those following a vegetarian or vegan diet, plus they provide dietary fibre.

These are excellent sources of calcium, essential for good bone and teeth health.
Most dairy products also provide good amount of protein.
Vitamins found in dairy include vitamin A (good for eyesight and the immune system) and vitamin B12 (important for blood function).
However, they can be high in saturated fat, which can contribute to high cholesterol levels if consumed excessively.

Fats and oils are a dense source of calorie and provide the body with energy.
They are necessary for the absorption of fat-soluble vitamins - A, D, E, and K.
Fats also contribute to the taste and texture of foods and promote the feeling of satiety.
However, not all fats are equal: saturated fats and trans fats have been linked with high cholesterol and heart disease, while unsaturated fats (found in avocados, nuts and seeds, oily fish, and vegetable oils) can help maintain healthy cholesterol levels.

Sugar provides the body with quick energy, but doesn’t offer any other nutrients, hence it is sometimes referred to as ‘empty calories’.
Consuming too much sugar can lead to weight gain and other health problems like tooth decay and type 2 diabetes.
Natural sweeteners like honey or agave nectar also contain sugars and should be used in moderation.