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.

Add a Comment/Question
You need to be signed in to add a comment or like an article.


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?