5 min read
Build a balanced plate
A simple way to plan a meal is to picture your plate in parts. You do not need expensive foods — many of the best choices are already grown and sold in Homa Bay.
- Half the plate: vegetables such as sukuma wiki, managu, terere, cabbage, tomatoes and carrots.
- A quarter: starch, ideally whole grains — brown ugali, millet, sorghum, sweet potatoes or arrowroots.
- A quarter: protein — beans, ndengu, njahi, eggs, omena, fresh fish or lean meat.
- A fruit such as a banana, orange, pawpaw or mango for dessert instead of sweets.
Watch the hidden salt and sugar
Most adults eat almost twice the salt their body needs. Too much salt raises blood pressure, and too much sugar adds weight and strains blood sugar control.
- Aim for less than one level teaspoon of salt a day in total, including what is already in food.
- Taste food before adding salt at the table; use onions, garlic, dhania and lemon for flavour.
- A 500 ml soda can hold about 10–12 teaspoons of sugar. Water, plain milk or unsweetened tea are better daily drinks.
- Limit fried snacks like chips and mandazi to occasional treats.
Eat regularly and mindfully
Skipping breakfast and then eating a very large evening meal makes energy levels swing. Three moderate meals, with a healthy snack if needed, keep you steadier. Eat slowly — it takes about 20 minutes for your brain to register that you are full.
When you need a personal plan
Some conditions need specific food advice. People on dialysis, for example, may need to limit fluids, potassium (found in bananas, avocados and tomatoes) and salt. People with diabetes benefit from steady carbohydrate portions. Ask your care team before making big changes.
