the food chart

Health Nutrition


Vegetables and Pulses

Nuts and Seeds

Meat and Poultry

Fish and Seafood

Food For Health

Food For Weight Control

Food As Medicine

Food Tips

Food Charts


There are two main sorts of carbohydrates:

  1. Starches
  2. Sugars


Starchy foods are shown in the following list:

  • Breakfast cereals
  • Bread
  • Potatoes
  • pasta
  • rice
  • Vegetables (varying amount)
  • Banana (only fruit that contains starch)

The carbohydrates in these foods are known as complex carbohydrates


Sugars can either be intrinsic or extrinsic. They are found:

  • Almost all the fruits (Intrinsic sugar)
  • Vegetables (Intrinsic sugar)
  • Table sugar (Extrinsic sugar)
  • Honey (Extrinsic sugar)
  • Cakes (Extrinsic sugar)
  • Biscuits (Extrinsic sugar)
  • Confectionary (Extrinsic sugar)
  • Vegetables (varying amount) (Extrinsic sugar)
  • Banana (only fruit that contains starch) (Extrinsic sugar)

For a healthy diet, 50% of your daily energy consumption should comes from complex carbohydrates and intrinsic sugars.