Food Commodities: notes

Plant foods

• Cereals: maize, rice, wheat, rapoko and sorghum give starch and some fibre.
• Legumes: beans, cowpeas and groundnuts give protein, and are cheap.
• Fruit and vegetables: vitamins, minerals and fibre. Choose firm, bright items with no bruises.

Animal foods

• Meat: protein and iron. Tough cuts need slow, moist cooking.
• Fish: protein; kapenta and matemba are cheap. Fresh fish has bright eyes and red gills.
• Eggs: protein and vitamins. A fresh egg sinks in water.
• Milk: protein and calcium. Pasteurised milk is heated to kill harmful bacteria.

Fats and sugar

• Oils come from seeds such as sunflower. Sugar gives energy only.