Eat well to stay well: Healthy food, healthy life

A strong, healthy body needs healthy food to fuel it. But it is hard to know what is good for you. Particularly when some food that is bad for you tastes so good!

Healthy eating means eating the right kinds of food, the right amounts and at the right time.

What should I eat?

Your body needs a little bit from each of the main food groups to grow properly and stay healthy.

What are the food groups?

Proteins help build muscles, cells and brain function. Choose good low fat meat and chicken (including livers), fish (including canned pilchards), dairy products (like cheese and milk), eggs, and beans and legumes (lentils) and nuts (like peanuts and peanut butter).

Carbohydrates are for energy and are found in staple foods – maize, sorghum, millet, wheat (choose brown bread over white), rice, potatoes and pasta.

Fats help protect your organs and can also be used for energy. Good fats are found in cod liver oil, fatty fish (pilchards), milk, avocados and pure sunflower and sunflower oils.

Vitamins and minerals are found mainly in fruit and vegetables and these help you fight illness, maintain strong eyesight, good hearing, strong teeth and bones, a clever brain and a healthy body. Green leafy vegetables are particularly good (imfino/morogo/ lettuce/ spinach/ broccoli, green beans) as well as orange-coloured vegetables (in particular the orange sweet potato) and tomatoes.

How much food should be on my plate?

Here is an easy eating formula that works. Try to fill half of your plate with vegetables. Fill one quarter of your plate with a standard food (carbohydrate). Fill the last quarter with a good, lean (fat-free) protein.

Drink lots of clean water every day as another way of staying healthy. Water flushes toxins – chemicals your body doesn’t need or can’t use – out of the body.

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B-Wise User Anonymous 21 May 2020 20:19

How many litres of water can l drink per day?

B-Wise Expert Expert 22 May 2020 09:35


Around 2 litres is good 

B-Wise User Anonymous 19 May 2020 08:51

What is some of the healthy food I could eat

B-Wise Expert Expert 19 May 2020 15:59


Vegetables and fruits. Less starch and sugar and less junk food

B-Wise User Anonymous 18 May 2020 16:53

I am an obese how do I lose weight,and how can I keep myself busy , so that I don't sit in front of the television

B-Wise Expert Expert 18 May 2020 18:56

Hello there,

You need to find exercise that you enjoy e.g. dancing and do that regularly. You also need to eat healthy and cut out a lot of carbs, sugar and junk food.

B-Wise User Anonymous 14 May 2020 21:13

So I weigh 90+ and I'm 20. What is the average weight for a 20 year old and how much time do I need to give myself to burn the extra weight

B-Wise Expert Expert 15 May 2020 11:51


People's bodies are different so it is difficult to say what the average weight is. Just make sure you are healthy

B-Wise User Kaylynne 13 May 2020 23:52

Hi I'm 12 and my weight is 54kg...what is the average weight of a 12 year old I eant to know how much weight I should lose and so forth?..?

B-Wise Expert Expert 14 May 2020 16:21


Your weight is normal for your age. Before deciding to lose weight, you need to see a doctor to get advice on whether it is good for your body because you are still young

B-Wise User Vido 21 August 2015 18:09

Wow, I will be using the formula in my ward when rendering health education. My question though is, can you rely on mixed vegetables to substitute the whole veggies?