| Variety |
| Water |
| Starchy foods |
| Vegetables Fruit |
| Beans Lentils Soya |
| Fish Chicken Meat Eggs |
| Milk Maas Yoghurt |
| Fat Oil |
| Salt |
| Sugar |
Guidelines for Healthy Eating
The first group of guidelines provide general messages to promote a healthy lifestyle:
- Enjoy a variety of foods.
- Be active!
- Drink lots of clean, safe water.
The next group of guidelines help to plan good mixed meals:
- Make starchy foods part of most meals.
- Eat plenty of vegetables and fruit every day.
- Eat dry beans, split peas, lentils and soya regularly.
- Fish, chicken, lean meat or eggs could be eaten daily.
- Have milk, maas and yoghurt every day.
- Use fat sparingly; choose vegetable oils rather than hard fats.
The following guidelines give messages about the use of foods that are commonly used but can be harmful when too much is used.
- Use salt and foods high in salt sparingly.
- Use sugar and food and drinks high in sugar sparingly.
Use sugar and food and drinks high in sugar sparingly
A small amount of sugar can be added to foods and drinks like soft porridge or tea to improve the taste. Foods made with sugar, like jam, may be used to make a mixed meal or a snack. Sweets and cold drinks may be eaten occasionally but should not be eaten instead of mixed meals, or when a person does not have money for groceries.
- Frequent consumption of sugar, especially between meals, is a risk factor for dental decay.
- Frequent consumption of sweetened cold drinks and fruit juice can lead to obesity, when the total energy value of the eating plan is higher than needed.
| FOODS | UNIT |
| Sugar; brown or white | 1 teaspoon |
| Jam | 1 heaped teaspoon |