Recipes
These are diet guidelines that will help you and your family lead a healthy life.
summary of basic eating guidlines
- Eat regular meals spread evenly throughout the day
- Eat a variety of food at each meal
- Base the meals on high fibre carbohydrate foods such as wholegrain breads and cereals, legumes, vegetables and fruit.
- For snacks, choose foods like fruit, legume + a starch eg. Githeri / mukimo, wholegrain bread, high fibre biscuits, low fat milk or yoghurt.
- Limit foods in which the main ingredient is sugar (for example sweets and sweet drinks) and foods high in saturated fats (for example fried foods, cakes and pastries, fatty meats, butter and cream).
- Limit serve sizes to maintain a healthy weight and waist measurement (no more than 94 cm for men and 80 cm for women).
- Limit salt consumption, do not add salt at the table, and reduce the use of high salt foods.
- Limit alcohol to two standard drinks per day for men and one standard drink per day for women. Have at least two alcohol free days per week.