7 Simplest ways to make the best of healthy eating

Health and nutrition experts developed sets of guidelines to help people make healthy food choices to prevent food-related diseases and maintain good health. They are very simple and easy to follow.

Food-based dietary guidelines are usually country-specific due to differences in food types, culture, food practices and other issues. With insights from the World Health Organization (WHO) and the Food and Agriculture Organization (FAO), I herewith discuss the guidelines which integrate simple ways to make the best of healthy eating.

1. Enjoy different types of foods

A healthy diet should consist of a combination of different foods namely starchy foods (e.g. cereals which include wheat, barley, rye, maize, rice, potato, yam, taro, cassava), legumes (e.g. lentils, split peas, beans, soybeans), foods from animals sources (e.g. meat, fish, eggs, milk), fruits and vegetables. Beans have less fat and more fiber than most foods. It is a good eating habit to eat foods from this group frequently. A daily intake of 250ml of milk (1 cup) of milk is suggested for an adult per day. The best choices are the low fat or fat-free (skim) types.

How to perform this recommendation

You can enjoy a variety in your diet by

  • Including a variety of foods from different food groups in your meal plans,
  • Using different foods from within a group in meals,
  • Including foods from two or more food groups in a meal,
  • Preparing one type of food in different ways.

Reasons your food should be varied

Eating a variety of whole (i.e. unprocessed) and fresh foods every day helps the body to obtain the right quantities of essential nutrients because no single food provides all the nutrients that the body needs in the right amount.

Starchy foods are important sources of energy for the body. Unrefined starchy foods such as whole wheat and oats supply fiber to the diets. In some countries, starchy foods such as bread and wheat flour are fortified to help people increase the intake of essential vitamins and minerals.

Fish, chicken, lean meat or eggs supply proteins in our diets. They also supply vitamins and minerals. People who are vegetarians i.e. do not eat foods from animal sources can eat healthy by choosing from plant foods (such as beans, peas, and lentils) that have nutrients similar to that of meat, fish, chicken, and eggs.

Beans and foods in this beans group help to increase the nutrient content of the meals because they are rich and economical dietary sources of good quality plant protein. They are also good sources of carbohydrates, minerals, vitamins, and phytonutrients, as well as soluble and insoluble dietary fiber. Eating foods from the beans group can reduce the risk of diseases such as heart disease, diabetes, and certain types of cancer. Eating these foods can help in controlling overweight and obesity because they give the feeling of fullness. They contain low glycaemic index starch, so they help to maintain healthy blood sugar levels.

Milk or yogurt supply proteins and they are major sources of calcium which helps to prevent softening of the bones or osteoporosis.

2. Eat plenty of vegetables and fruit

This recommendation is equivalent to one or two fruits and three servings of vegetables a day. This means eating at least 400g of a wide variety of vegetables and fruit a day, this will provide a variety of nutrients, including fiber, vitamins and non-nutritive beneficial compounds. To meet this recommendation, include vegetables in every meal and eat vegetables such as carrots and cucumber as snacks taking advantage of when these foods are in season. It should be noted that the emphasis here is on vegetables. The recommended portion is about 150g for fruits and 250g for vegetables. Since fruits contain a high amount of sugar, too much intake can contribute to unhealthy weight gain.

Reasons for plenty of vegetables and fruit

  • Vegetables and fruits are important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants,
  • People who eat enough vegetables and fruit regularly have a lower risk of obesity, heart disease, stroke, diabetes, constipation, and certain types of cancer,
  • Vegetables are filling, but low in energy; so they help to control the total energy intake from meals.

3. Eat fats sparingly

It is recommended to use vegetable oils (e.g. sunflower oil, olive oil, soy oil or corn oil) instead of animal fats or oils which are high in saturated fats (e.g. butter, ghee, and lard). You can reduce fat intake by making an adjustment to how you cook. Remove visible fat from meat, and boil, braise or bake instead of deep frying. Minimize the intake of foods high in saturated fats such as cheese, ice cream, fatty meat, and processed, baked or fried foods high in industrially produced trans-fats. Where possible, choose low-fat or reduced-fat versions of milk and dairy products. Fat intake is recommended not to be more than 30% of total energy intake and saturated fats should be less than 10 % of total energy intake.

Reasons to limit fat intake

  • Fats and oils are concentrated sources of energy, and eating too much fat, particularly the wrong types of fat, is harmful to health,
  • People who eat a high amount of saturated fat and trans-fat have a high risk of heart disease and stroke.

Trans-fat may occur naturally in certain meat and milk products, but the industrially produced trans-fat such as partially hydrogenated oils that are present in various processed foods is the main source.

4. Eat less sugar

A moderate amount of sugar may be added to foods and drinks like oats porridge, breakfast cereals or tea, coffee and chocolate beverage to improve the taste. Foods made with sugar, like jam and marmalade may be used in healthy mixed meals or snacks. Foods high in sugar such as cakes, fizzy drinks, sweets ice cream may be eaten occasionally but not to replace healthy mixed meals. Sugar provides energy but has no other nutrients; it can be enjoyed as part of a healthy eating plan. Sugar should be used in moderation.

To achieve this recommendation:

  • Limit the intake of free sugars to less than 10% (about12 level teaspoons) of total energy intake,
  • For additional health benefits, further, reduce free sugars to less than 5% of total energy intake. Free sugars are sugars added to foods or drinks during processing, cooking or at the table by the consumer.

Reasons to limit the intake of sugar

People whose diets are high in sugars are at risk of becoming overweight or obese, and an increased risk of tooth decay. Consequently, people who minimize their intake of sugars may also reduce their risk of NCD such as heart disease and stroke.

5. Eat less salt

Salt should be used in foods in moderation. The total daily intake of salt should be less than 5g (about 1 teaspoon level) of salt (sodium chloride). This is equivalent to a recommended maximum intake of 2500mg of sodium.

To meet this recommendation:

  • Avoid adding salt or salty sauce to meals at the table,
  • Limit the consumption of salty snacks,
  • Choose products with lower sodium content by reading food labels.

Reasons to limit the intake of salt

People whose diets are high in salt are at risk of high blood pressure, which can increase their risk of heart disease and stroke.

6. Be Active

Being active means moving the parts of the body and using the muscles. Your physical can form part of the daily living such as gardening, walking to the shops or to work instead of a car ride. This way, you are more likely to sustain it and make it your lifestyle. You can be active by engaging in sports such as football, handball, table tennis etc. You can also engage in exercises such as jogging, squatting, swimming etc.

Reasons to be active

Physical activity helps you to use energy

  • It helps to increase blood supply to all parts of the body,
  • It helps to strengthen the bones thereby keeping the body in good shape,
  • Regular physical activity helps to control body weight and maintains heart and lung health,
  • It reduces the risk of heart disease, heart blood pressure, and diabetes,
  • It aids relaxation, sleeping patterns and relieves anxiety, and improves mood,
  • It helps to regulate appetite.

Physical activity complements healthy eating to prevent food-related diseases.

7. Drink lots of safe water

Water is vital for life. Children and adults need about 6 – 8 glasses of clean water. You can achieve this recommendation by taking 2 to 3 glasses of water on an empty stomach in the morning, repeat this intake during the day, and take the remaining 2 to 4 glasses at meal times.

Reasons to drink lots of water

Water is lost through the kidneys, the bowels, the skin, and the lungs without our conscious knowledge. Therefore, water that is lost must be replaced. Our body uses water to regulate body temperature, carry nutrients to cells, remove waste, and cushion the organs and joints.


The guidelines discussed here are simple and within reach for all. Diversity in food intake is the way to go. Since no single food has it all, it is wise to source your foods from diverse sources. Not only will you access more nutrients to meet your daily requirements, you will as well enjoy the diverse array of tastes, textures, colors and aromas that come with the different foods. You sure want to connect with these simple ways to make the best of healthy eating.

Please note that general nutrition recommendations may not be applicable to all. In case of a disease condition, it is advisable to consult a dietitian.


Nutrition in the life cycle – what you need to know

In this article, I will be showing you how to ensure adequate nutrition for yourself and your family at every phase of the life cycle. Growth and development continue throughout life, i.e. from the womb phase to infancy and to the very old age. Nutrition need for every stage is very different and nutrient intake at a given time will not only meet the need for that stage but lays the foundation for the next stage and the future. Follow me and enrich your understanding of nutrition in the life cycle to optimize your well-being and that of your family.

The Womb Phase

In some part of the world, it was incorrectly believed that the baby in the womb receives adequate nourishment from the mother, whether the mother is well-nourished or not. Increasing evidence shows that good nutrition before and during pregnancy produces healthy babies and mothers. The mother’s nutrition before and during pregnancy is very important because it sets the stage for the healthy growth and development of the child. Poor maternal nutrition can as well set the course for chronic disease in the adult life of the child. As a woman, ever before you fall pregnant, ensure that your state of nutrition is good because the outcome of your pregnancy largely depends on your nutrition. During pregnancy, there is rapid growth and development of a fertilized egg into a fully developed infant in approximately 40 weeks.

Throughout the pregnancy period, your needs for most of the basic nutrients will increase tremendously. It is important that you have sufficient energy supply to meet increased energy need and to spare protein for tissue building. Insufficient energy intake during pregnancy can lead to babies with brain or spinal cord defects. It can also result in babies too small at birth. You can meet your energy needs during pregnancy through a balanced intake of starchy foods and legumes. Ensure a generous intake of fruits and vegetables as well as a variety of foods to meet the need for minerals and vitamins. For optimal nutrition during pregnancy, note the following:

  • You need sufficient energy supply to meet increased energy need and to spare protein for tissue building.
  • You need to increase your intake of protein in order to meet the need of the rapidly growing baby. Adequate intake of protein-rich foods such as milk, lean meat, chicken, fish, eggs and beans will supply your protein need.
  • You as well need an adequate supply of fatty acid for proper development of fetal cell membranes and brain tissue. Essential fatty acids can be supplied with olive oil, soy oil, canola oil, nuts like walnuts and peanuts, and oily fish like mackerel and salmon.

Minerals and vitamins of great importance in pregnancy include iron, calcium, iodine, zinc, vitamin A, vitamin B complex and vitamin C. An adequate supply of these minerals is necessary for the prevention of anemia and preterm delivery, bones formation, prevention of abnormal growth, poor cognitive development and congenital malformation.

Infants and Young Child (1 to 2 years)

The World Health Organization (WHO) recommends that infants should be breastfed within one hour of life, and be exclusively breastfed for six months. After six months, infants should be introduced to adequate, safe and properly fed complementary foods while continuing breastfeeding for up to two years of age. Exclusive breastfeeding for 6 months has many benefits for you as a mother and for your child. Breastfeeding your baby will reduce the risk of death due to diarrhea and other infections. Breast milk is an important source of energy and nutrients in children aged 6 to 24 months.

Research evidence shows that children and adolescents that were breastfed perform better in intelligence tests. Breastfeeding also contributes to your health as a mother because it reduces the risk of ovarian and breast cancer. After six months, breast milk only will no longer be enough to meet the nutrition needs of your baby. Therefore, start to add semisolid family foods to the diet of your baby in addition to breastfeeding. The transition from exclusive breastfeeding to family food is referred to as complementary feeding. It typically covers the period from 6 to 24 months of age. Start by giving semisolid foods 2-3 times a day when the baby is between 6-8 months. Increase to 3-4 times daily when your baby is between 9-11 months and at 12-24 months with additional nutritious snacks given about 1-2 times per day or as desired.

Preschool Age (2 – 5 years)

Children in the ages between two and five are actively growing; therefore, they need adequate energy and a wide variety of nutrients to support growth and development. Growing children need an adequate supply of calcium for healthy bones and teeth and proteins for tissue development and growth. At this age the stomach is small; children can only tolerate small meals at frequent intervals.

Ensure your child’s food comprise a variety of foods including fruits and vegetables. Give in-between meals in the form of healthy snacks which will not only provide additional calorie but also proteins and minerals and vitamins. It is common to see children at this stage preferring fruits to vegetables. Meanwhile, vegetables contain many vitamins and minerals needed for growth. Therefore, make an effort to deliciously prepare vegetables such as mashed butternut, cooked carrots, and introduce to your child in small quantities at a time. Since preschool children love picking their foods with fingers, raw or softly cooked vegetables cut into small pieces to be picked up and eaten are usually well tolerated. Give good quality protein found in milk, egg, meat and beans to meet your child’s need for protein for proper growth and development. Give a wide variety of starchy foods such as bread, rice, yam, potatoes and cereals all of which are good sources of energy.

School-age (6 – 12 years)

The school-age stage is just before adolescence and is referred to as the latent time of growth. During this stage, the rate of growth slows down a bit and body changes occur gradually. Nevertheless, food resources are being laid down for the rapid adolescent period that is to follow. As a result of the slow rate of growth, there is a moderate need for food requirement. Nutrition needs at this stage centers on protein for growth along with minerals and vitamins. Though energy needs are modest, your child should have a good quality diet from a variety of foods to provide essential minerals and vitamins essential for maintenance, metabolism, physical activity and school performance.

Adolescence Phase (12 – 21 years)

Adolescence is characterized by the beginning of puberty and the occurrence of the final growth spurt of childhood. Adolescent growth explains the wide differences in physical size, metabolic rate and food needs. The rapid growth is accompanied by increased demand for energy, protein, vitamins and minerals. It is important that adolescents receive their energy supply from staple foods that will as well provide minerals and vitamins. Adolescents’ need for protein increases to support puberty and tissue development. The large appetite characteristic of this rapid period leads adolescents to satisfy their hunger with unhealthy snacks high in fat and sugar but low in proteins, minerals and vitamins. Instead, snacks should be healthy choices. In order to ensure good nutrition at this stage, ensure your adolescent child meet the following:

  • An adequate intake of foods rich in proteins such as meats, fish, eggs and beans to meet the requirements for rapid growth.
  • Adequate intake of calcium necessary for laying the foundation for strong bone and prevent the risk of bone diseases in the adult years.
  • Adequate intake of iron for laying a good foundation for the healthy menstrual cycle and prevent iron deficiency anemia.
  • Adequate intake of folic acid for laying a good foundation for healthy pregnancy outcomes in the few years ahead.

Adequate intake of vitamins especially vitamin B complex which is needed for extra demands of energy metabolism and tissue development.

Young Adult Phase (21 to 40 years)

Nutrient needs remain important even after physical growth and maturation are completed. The growth patterns that emerge in adolescence are strengthened in the adult body. The nutritional concerns for the young adult include energy, calcium, iron and vitamins. The energy requirement for active young men is about 3000kcal/day and for active young women is 2400kcal/day. Please note that these values are relevant to a very active individual. Therefore, an individual with a sedentary lifestyle will require less kcal/day. Protein intake of 0.8g/kg body weight is considered enough for body maintenance and replacement of worn tissues. The mineral and vitamin need of a young adult can be met by well-planned meals sourced from a variety of foods. The need for calcium, iron and potassium is particularly important. As a young adult, you need to ensure the following:

  • Adequate intake of calcium (1000mg/day) for the development and maintenance of strong bone to continue which will prevent degeneration of bone mass in later years.
  • Adequate intake of iron in order to meet the need for increased physical activities (for young men), and to offset losses through menses (for women of childbearing age).
  • Adequate intake of potassium to control the blood pressure. Adequate intake of fruits and vegetables can ensure an adequate supply of potassium in the diets.

Adequate intake of folic acid in order to build the body stores for this vitamin before conception.

Middle Adult Phase (40 – 65 years)

As people move into the age of 40 and above, cell replication slows down with a gradual loss of body cells and tissues. The need for certain nutrients changes in the middle adult years and intake has a critical implication on health and well-being. At this stage, your calorie requirement will decrease due to loss of active tissue and more so with a sedentary lifestyle. You need to adjust your energy intake to correspond with your level of activity. Otherwise, excess energy will increase your body fat leading to larger waist circumference, overweight and obesity.

Vitamins and minerals requirement at this phase is very important. To make the most benefits of vitamins and minerals at this state, you will want to note the following:

  • Adequate intake of calcium particularly for women. From age 51 years, the recommended intake for calcium increases from 1000mg/day to 1200mg/day and this is necessary to preserve bone mass. Menopause may bring about a decrease in calcium absorption due to loss of estrogen. This situation can reduce bone density leading to increased risk of bone fracture.
  • The need for vitamin D increases for people older than the age of 50 years to ensure adequate absorption of calcium.
  • With cessation of menstruation, the iron needs for women drops from 18mg/day to 8mg/day.

The recommendation for sodium intake falls from 1500mg/day to 1300mg/day in order to maintain the normal water balance of the body and prevent high blood pressure.

Older Adults (65 to 86 years)

The later adult years come with a gradual weakening of physical vigor, work capacity and strength. At this stage of life, calorie need decreases as a result of a reduced physical activity which is also accompanied by reduced food intake. The need for protein for an older adult in the good state of health remains the same as a healthy younger adult. This is necessary for maintenance and prevention of age-related muscle loss. The need for calcium increases to replenish loss in bone mass. As a result of reduced food intake, non-food calcium intake (supplements) may be necessary to protect against bone fracture and osteoporosis. Help the older adults to benefit from the gains of a healthy lifestyle by choosing his/her foods from a wide variety of sources which include plenty of vegetables and fruits.

Oldest Old (85 years and older)

As adults continue to age, nutrient absorption and use are less efficient. Energy needs are reduced because of reduced physical activity and metabolism. However, ensure the older old have a well-balanced diet prepared with different foods in the amounts that can be tolerated. The diet should also contain plenty of vegetables and fruits. The older old who is in good condition of health should have adequate calcium (supplements if needed) intake to protect against bone mass loss. It is also necessary to reduce salt intake to protect against blood pressure.


Good nutrition remains important throughout the life cycle, with every life’s phase providing the foundation for the phase that follows. I hope this article has deepened your understanding of nutrition in the life cycle. I counsel that you maintain a healthy lifestyle through healthy eating and physical activity to experience optimal nutritional well-being and productivity. Unhealthy eating behaviors at any stage of the life cycle can accelerate physiological changes leading to ill-health such as hypertension, diabetes, heart disease, bone diseases, and obesity.

Please note that a general nutrition recommendation does not apply in every situation. If there is a disease condition, consult a dietitian, and good nutrition will help to minimize the severity of the disease.

Eating Healthy On a Low Budget – Nigeria

I explained in the first part of this post the fact that no single food that can be termed healthy or unhealthy. It is the way we use foods that defines our food habits as healthy or unhealthy. Since habits can be learned, therefore, healthy food habits can be learned and maintained. It only takes determination to make the decision and stay with it. One of the reasons why people often end up with unhealthy eating habits is the misunderstanding that healthy food choices are costly and are beyond the reach of the common man. A survey was recently conducted by a colleague in the Southwestern part of Nigeria to investigate peoples’ understanding of healthy food choices. It was appalling to know what people perceived as healthy foods. Foods that are generally costly, imported, and sold at the famous fast foods outlets were perceived as healthy foods.

Taste is always a strong determining factor when people are considering healthy eating as a lifestyle. I hold this view as well. If the food tastes unpleasant, the chances that you as a consumer will include it in your diet on a regular basis are very small.

I like to emphasize at this point that you should endeavor to prepare your meals at home. As a matter of fact, it is cheaper, safe, uncomplicated and very delicious. Your home-prepared foods will definitely end up delicious. You certainly have no control over prepared ready to eat meals sold at the various food outlets. Preparing your meals at home opens you up to the following possibilities and benefits.

  • You can take advantage of low prices by buying your foodstuffs from the farmers’ market and specials or promotion sales.
  • You will ensure the safety of your foods because you know the ingredients that go into your meal.
  • You can take advantage of the different cooking methods to develop special aromas and flavors.
  • You will include different types of foods in your meals; thereby achieving diversity one of the hallmarks of healthy eating.

I will be showing you through the recipes presented here that eating healthy on a low budget is not only possible but can be very delicious. Though recipes described here are developed in the Nigerian context, they can be adapted in other regions using locally available foods.

Pounded yam with spinach and fish stew





Half of an average size tuber (approx. 1kg)


8 cups


3 cups (shredded)

Smoked fish (e.g. mackerel, hake etc.)

1 average size

Palm oil

3 tablespoons


1 medium size

Red bell peppers

6 medium size

Red chilies

3 small size


6 medium size


½ teaspoon (to taste)

Spices (such as mixed herbs, curry, thyme, coriander, etc.)

As desired


Into a pot with 4 cups of water, add the yam (peeled and cut into pieces) and cook by boiling for 15 minutes. Pound the yam into a malleable paste using the mortar and pestle; the wooden apparatus used in preparing pounded yam in Nigeria.

For the spinach and fish stew, first grind together the bell pepper, chilies, tomatoes and onion using a blender, attrition mill or the grinding stone. Clean up the fish, remove the bones and break them into chunks. Add the oil in a pot, add the ground mixture and cook for a few minutes. Afterwards, add the fish, salt and the spices and cook further. Stir in the vegetables and allow simmering for 5 minutes.

Additional tips: Vegetables could be varied or increased as desired, however, subject to seasonal availability. Aside from palm oil, other types of vegetable oil such as sunflower oil, ground-nut oil and soybean oil can also be used.

Serves 3 adults

Serve the pounded yam with the spinach and fish stew and enjoy. Pounded yam is a traditional food of great relish in Nigeria.

The meal can be enjoyed as lunch or supper.

Total cost: N650.00

Cost per person: N217.00

Note: The cost of yam is often subject to seasonal variation, making it significantly costly at the off season. However, the meal can be enjoyed on a low budget at all seasons but particularly when yams are in season.

Cocoyam pottage with vegetables and fish





9 medium size

Frozen fish (Mackerel)

1 medium size


3 cups

Leafy vegetables (Amaranth)

1 cup (shredded into pieces)


1 medium size (grated or diced)


2 medium size (ground into paste)

Tomato paste

1 small tin (75gm)

Vegetable oil

3 tablespoon

Bell pepper (Optional)

1 large (ground into paste)


½ teaspoon (to taste)

Spices (such as mixed herbs, curry, thyme, coriander, etc.)

As desired


Peel the cocoyams and cut them into small pieces. Chop the onion, tomatoes and pepper. Put the coco-yams in a pot; add the water, tomato paste, chopped onion, tomatoes and ground pepper, salt and spices. Cook on low heat. In a separate pot, boil the fish in slightly salted water with spices added. Remove the fish bones and keep aside. In another pot, sauté the leafy vegetable in the oil until they are tender but still green, add the fish. Combine the sautéed vegetables and fish with the cocoyam bulk and mix together, allowing for partial mashing of the cocoyams in a way that the cooking water is absorbed.

Serves 3 adults

The meal can be enjoyed as a breakfast, lunch or dinner.

Total cost: N600

Cost per person: N200

Additional tips: Other varieties of vegetables such as spinach, pumpkin leaf; “ugwu”, cabbage, green peas can be used.

Soaked gari with roast peanut





I cup

Roast peanuts

I handful (15gms)


2 teaspoons or 2 cubes of sugar

Powdered milk

1 sachet of 20gms powdered milk


Soaked gari is a traditional food popularly enjoyed as refreshment during the hot afternoons that characterize the tropical warm weather of Nigeria. Gari is a product obtained from roast fermented grated cassava. As a result, gari comes as a precooked food product.

Add 1 cup of gari into a cereal bowl and add drinking water to submerge the gari. You may wish to rinse and decant the water in order to discard any floating particles and or reduce the tartness. Add a little more water, the sugar and stir in the powdered milk. Mix up the mixture and enjoy with the peanuts.

Serves 1 adult

This dish could be enjoyed as a sumptuous lunch.

Total cost: N60.00

Note: Alternative to peanuts includes peanut cake (Kulikuli), dried fish, smoked fish and roast meat.

Jollof rice with vegetables





3 cups


5 cups

Meat stock

1 cup

Leafy vegetables (Pumpkin leaf “ugwu”)

1 cup (shredded into pieces)


1 medium size


8 medium size

Tomato paste

1 small tin (75gm)

Vegetable oil

4 tablespoons

Bell pepper (Optional)

4 medium size


2 medium size


½ teaspoon (to taste)

Spices (such as mixed herbs, curry, thyme, coriander, bay leaves etc.)

As desired


First grind the tomatoes, bell peppers, chilies, and onion together into a puree using a blender or attrition mill. Sauté the vegetable in a little oil, add salt to taste and set aside. Into a cooking pot add the oil and sauté the tomato paste for a few minutes. Add the stock, water, spices and salt. Bring to a boil. In the meantime, wash the rice, drain and add into the boiling mixture. Stir the mixture, reduce the heat and allow simmering for 25 minutes. Remove the heat, add the vegetable, give the mixture a quick stir to ensure the ingredients are well-distributed cover and let the rice rest for a few minutes till all liquid is fully absorbed and rice grains are nicely fluffy.

Serves 4 adults

Serve your jollof rice and vegetables with a piece of meat, fish or chicken as desired.

Total cost: N900 (Roast chicken; 4 pieces of drumstick inclusive)

Cost per person: N225

This dish can be enjoyed as a sumptuous breakfast, lunch or dinner. It is very delicious and quite low on pocket.


With these recipes, I have demonstrated that eating healthy on a low budget is possible. Note that none of the meals contains less than 3 food groups. I urge you to make healthy eating a lifestyle and not an occasional intake. I hope you will take these recipes to your kitchen and enjoy.

Eating Healthy On a Low Budget – South Africa

Eating Healthy On a Low Budget – South Africa

When we counsel people to eat healthy, most times, people perceive healthy food choices as costly. Also, it is incorrectly viewed that healthy food choices are not delicious. People believe healthy food choices are tasteless kinds of stuff which must be endured. These perceptions are far from the truth, they are erroneous, and I want to help my readers understand and avail themselves. Let me quickly clarify here that there is no single food that can be termed healthy or unhealthy. The way in which foods are used (i.e. the choices we make) could be a healthy one or unhealthy.

Having said this, it is recognized that foods labelled healthy at various exclusive grocery outlets can be very costly. So also, celebrated “healthy” meals comprising carefully selected foods according to customer’s expectation could be costly. On top of these, the meals could taste awful and may have to be endured.

Nevertheless, it is possible to have healthy choices and delicious meals prepared at an affordable cost, and even on a budget.  I like to encourage having your meals prepared at home because you can control the ingredients that go into your meals. You definitely have no control over prepared ready to eat meals that are available at the various food outlets.

I will be showing you with practical examples, that eating healthy on a low budget is simple, doable and can be very delicious. The recipes described here are developed in the South African context; however, they are adaptable to other regions.

Pap with vegetables and fish


Materials Quantity
Mealie meal 4 cups
Water 4 cups
Tinned fish (pilchard) 1 tin; 400g
Sunflower oil 2 tablespoon
Onions 1 medium size (Grated or diced)
Butternut 1 medium size (cut into pieces)
Carrots 4 large sizes (cut into pieces)
String beans 1 cup (cut into pieces)
Salt ½ teaspoon (to taste)
Spices (such as mixed herbs,

curry, thyme, coriander, etc.)



Bring the water to boil, add the mealie meal and stir using a ladle. Cook the pap by allowing it to simmer for 10 minutes.

For the vegetables and fish, add the oil in a pot, add the onion and sauté for few minutes. Add the vegetables and stir fry for 3 minutes, afterwards sprinkle 2 tablespoons of all-purpose flour. Add salt, the spices, the fish and water. Allow simmering for 20 minutes.

Additional tips: Vegetables could be varied or increased as desired and subject to seasonal availability. Use vegetable oil, and not block margarine.

Serves 4 adults

Serve the pap with the vegetable stew and enjoy. Yes, this is truly delicious, healthy and low on the pocket.

The meal can be enjoyed as lunch or supper.

Total cost: R36.00

Cost per person: R9.00


Potato pottage with vegetables


Materials Quantity
Potatoes 9 medium size
Water 2 cups
Carrots 4 large sizes (cut into pieces)
String beans 1 cup (cut into pieces)
Onions 1 medium size (grated or diced)
Tomatoes 2 medium size (grated or diced)
Tomato paste 1 small tin (75gm)
Vegetable oil 3 tablespoon
Bell pepper (Optional) 1 large (chopped)
Salt ½ teaspoon (to taste)
Spices (such as mixed herbs,

curry, thyme, coriander, etc.)

As desired



Peel the potatoes and cut them into small pieces. Chop the onion, tomatoes and pepper. Put the potatoes in a pot, add the water, tomato paste, chopped onion, tomatoes and pepper, salt and spices. Cook on low heat. In another pot, sauté the carrots and string beans in the oil until the vegetables are tender. Combine the sautéed vegetables with the potato bulk and mix together, allowing for partial mashing of the potatoes in a way that the cooking water is absorbed.

Serves 3 adults

The meal can be enjoyed as a breakfast, lunch or dinner.

Additional tips: Other varieties of vegetables such as spinach, cabbage, green peas can be used.

Total cost: R35

Cost per person: R8.8


Baked potatoes and vegetables with tomato sauce


Materials Quantity
Potatoes 6 medium size
Carrots 3 large sizes (cut into pieces)
Butternut 1 cup (cut into pieces)
Onions 1 medium size (cut into pieces)
Vegetable oil 3 tablespoon
Tomatoes 3 medium size
Corn flour or all-purpose flour 1 teaspoon
Water Half a cup
Bell pepper (Optional) 1 large (chopped)
Salt ½ teaspoon (to taste)
Spices; curry and thyme As desired



Peel the potatoes, wash them and allow them to drain in a strainer. To take advantage of increased fibre, thoroughly wash the potatoes with the skin on and drain in a strainer. Cut the potatoes either into wedges or thick chip slices according to your preference. Peel the carrots and butternut and cut into pieces. Combine the cut vegetables with the potatoes, add the oil, the spices and a little salt. Rub the mixture together and ensure the mixtures are well combined. Transfer the potato and vegetable mixture into the oven tray, spread out and bake at 1700C for about 20 minutes and the potatoes become golden brown.

Make your own tomato sauce

  1. Grate half medium size onion, sauté in a little oil, add chopped tomatoes and cook until soft, add 1 teaspoon of corn flour or all-purpose flour (as a thickener), a dash of chilli powder for a slight heat and spices as desired. Add salt to taste. Add water or stock and allow it to simmer for 6 minutes. For additional twist, you can add chicken or meat mince, chicken pieces or fish to the sauce.
  2. You can also make for yourself and family a nice tomato sauce with 100% tomatoes. It is best to use very ripe tomatoes. Get about 500gm of fresh ripe tomatoes, I like to use jam tomatoes. Cut them open and remove the seeds. Blanch the tomatoes by cooking in its own juice for few minutes until soft. Allow to cool, the tomato skin has now become lose. Peel off the skin and transfer the into a blender, add 100ml malt vinegar, salt to taste and 1 tablespoon of sugar. Blend the mixture into a smooth slurry. Transfer into the pot, allow simmering until desired thickness. Store your homemade tomato sauce in the fridge and enjoy. Take your tomato sauce to the next level by adding your very own cherished spices.

By making your own tomato sauce, you can avoid the intake of chemical preservatives and food additives that are pressent in shop-bought tomato sauces.

Serves 3 adults

Serve your baked potatoes and vegetables with tomato sauce and enjoy.

This dish could be served as a sumptuous lunch or dinner.

Total cost: R24.00

Cost per person: R8.00


 Braised vegetable dish


Materials Quantity
String beans 2 cups (cut into pieces; 2 cm long)
Carrots 4 medium sizes (cut into pieces)
Butternut 2 cups (cut into pieces)
Cabbage 1 cup (cut into pieces)
Onions 1 medium size (cut into pieces)
Vegetable oil 2 tablespoon
Bread crumb 3 tablespoon
Red or yellow bell pepper (Optional) 1 large (cut into pieces)
Salt ½ teaspoon (to taste)
Spices; curry, thyme and rosemary As desired



Wash the vegetables and cut them into pieces. Stir fry the onion in the oil until golden brown. In a large bowl, combine the vegetables; add the stir fried onion, the remaining oil, the spices, salt to taste and the bread crumb. Mix the mixture together nicely, place in a pot and cook at very low heat for about 20 minutes. You don’t need to add any fluid, the vegetable mixture cooks in its own juice. The bread crumb absorbs the juice that comes out of the vegetables as they are cooked. It as well adds to the starch content of the meal, thereby making the dish a complete meal. A tablespoon of bread crumb corresponds to 1 slice of bread.

Make your own bread crumb

You can make your own bread crumb by simply drying your leftover bread in the oven (1200C for 5 minutes), allow them to cool and grind in a processor or with the dry cup of a blender or with the rolling pin on a chopping board.

Serves 3 adults

Serve your mixed vegetables with a cut of meat, fish or chicken as desired.

This dish can be enjoyed as a sumptuous breakfast or dinner. It is very delicious and your body will thank you for it.

Total cost: R30.00 (Roast chicken; 3 pieces of drumstick inclusive)

Cost per person: R10.00


The recipes shared here have demonstrated the fact that eating healthy on a low budget is not far-fetched. As a matter of fact, it is possible to make healthy eating a lifestyle and not an occasional intake. I hope you will take these recipes to your kitchen and enjoy.

Healthy Super Foods That Can Change Your Family’s Life Forever

Meal times can be an experience that family members will always look forward to. As a mother or caregiver you can create delicious meals for the enjoyment of your family at all times. It is painstaking though, but the experience is very rewarding. Thanks to the creator for the vast resources available in nature for the nourishment of human bodies

Family meals should meet both physiological (nutritional) and emotional (affective) needs of each and every member of the family. While nutritional adequacy is emphasized, it is necessary to give attention to both nutritional and affective aspects of the meal. These aspects greatly contribute to satisfaction and a sense of fulfillment at family meal times. Ensuring healthy eating in your home does not only help to provide nutritional adequacy for your family in the now but as well make your family members learn and adopt a healthy eating lifestyle independently.

Your children/young ones in your care will have the opportunity to continue to enjoy healthy eating into adulthood and take responsibility for their nutritional well-being. Therefore, investing your time, energy and money into your family eating is a worthy venture which will yield invaluable returns now and in the future. I will briefly discuss some healthy super foods which can be of immense benefits to your family.

Beans – nature’s pearls

Interestingly beans exist in so many varieties making it possible to meet the different needs of the different human races. In Africa region alone, wide varieties of beans exist some of which are the brown beans, white beans, black-eyed beans, soybeans, broad beans etc. Also in the family of beans are peas, lentils, kidney beans, fava beans and lima beans.

Beans varieties

Beans are loaded with nutrients which our bodies need and these include:

  • Protein for growth, maintenance and replacement of worn tissue
  • Vitamin B group which are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system
  • Calcium necessary for strong bones and teeth
  • Potassium which helps to reduce the risk of high blood pressure and stroke

Beans have the additional nutritional advantage of:

  • high fiber content which aids the movement of bulk through the colon
  • low in fat

Beans can be prepared into a variety of dishes or incorporated into dishes in many ways. Fortunately, some complaints people often give for not eating beans can be addressed by various methods of preparing beans dishes such as soaking.

Act smart, take advantage of the various methods to provide delicious beans meals for the enjoyment of your family. Take pain to specially prepare them, adding the necessary ingredients. In Nigeria for example, beans can be prepared into beans porridge, beans paste, beans soup, fried beans balls, boiled rice and beans, and many more. In South Africa, beans are enjoyed in a meal of maize and beans mixture known as “samp”. In Kenya, beans are boiled with dry maize and enjoyed as a snack.

Green vegetables – life’s support

The green vegetables are good for the body but unfortunately, despite the huge nutritional benefits, they are one of the most under-consumed foods in an average person’s diet. There exists a wide variety of green vegetables with different textures and tastes that can easily be incorporated in dishes such as soups, stews, casseroles, sandwiches and more. It is advisable to heat process green vegetable minimally in order to take full benefits of the nutrients. They are not expensive and can easily be supplied through home gardens. Examples are the many varieties of green leafy vegetables, broccoli, chard, okra, egg-plants, green bell pepper, cucumber, lettuce, cabbage etc.

Nutritional advantages: Green vegetables contain vitamins A, C, E, and K. They also contain an abundance of phytonutrients such as zeaxanthin, lutein and beta-carotene; which protect the body cells from damage. Green leafy vegetables contain high levels of dietary fiber, magnesium, potassium, folic acid, calcium and even Omega-3 fatty acids which serve to maintain eye health, aid in digestive regulation, increase bone strength and boost the immune system. Weight loss, cancer prevention, anti-aging qualities and even bone strength are some health benefits of leafy green vegetables. Due to their low fat and water-soluble antioxidant content, green leafy vegetables are one of the best cancer-preventing foods.

Colored vegetables and fruits – nature’s delight

Vegetables and fruits

Colored vegetables and fruits are naturally attractive, full of aromas which make them readily acceptable for consumption fresh from the farm. Some colored vegetable may need to be heat processed before consumption. Those cooking methods that optimize health benefits such as steaming and baking are suggested. Most red, yellow, or orange vegetables and fruits contain carotenoids. These are fat-soluble compounds that are associated with a reduction of a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Examples of colored vegetables include carrots, red or yellow bell peppers, tomatoes, butternut, beetroot, etc. A wide range of fruits such as oranges, mangoes, plums, avocados, pineapples, paw-paw, water-melon, grapes, kiwi, loquat, pear etc. are available to choose from.

Nutrition experts recommend daily servings of not less than five vegetables and fruit per day. This recommendation is quite broad. For the purpose of clarity, I will use the World Health Organization (WHO) recommendation to provide guidance on this. The WHO recommends the intake of at least 400g of vegetables and fruit daily. The question then is what proportion should go for vegetables and what proportion should go for fruit. Typically, it is easier to give a higher proportion for fruits because fruits generally taste sweeter, due to the high sugar content. Some people will even make the five portions entirely fruits. These positions are wrong. Different countries have guides to what is considered serving size for different foods.

Based on the recommendation of five servings a day, I will counsel that you choose 2 servings of fruits and 3 servings of vegetables.

In South Africa as an example, the WHO recommendation of 400gm provides the basis. The weight of the edible portion of an average fruit is 150gm. Therefore, you need 1 fruit (typically 150gm) and 3 servings of vegetables (typically 75gm/serving) in order to meet the WHO recommendation of not less than 400gm of vegetables and fruit per day. This recommendation is applicable to regions where the WHO recommendation for vegetables and fruit is the basis.

Vegetables and fruits are low in calories, rich in vitamins (such as A and C) and minerals (potassium), high in fiber and rich in antioxidants. These contribute to lowering the risk for heart disease, diabetes and certain types of cancers.

Nuts – heart’s friend

Nuts are nutrient dense food rich in oils and proteins. They are part of a heart-healthy diet because they contain Omega-3 fatty acids which help to lower the bad cholesterol known as low-density lipoprotein (LDL). Examples of nuts include walnuts, ground-nuts, cashew-nut almonds, pistachios, Brazil nuts, hazelnuts etc.


Nuts though have a lot of nutritional benefits, they are high in calories, and should be eaten in moderation. About a hand-full for a serving is suggested. They can be eaten roasted or boiled as snacks, in dishes, soups and as bread-spreads (e.g. peanut butter). Nuts are also rich sources of protein, fiber, minerals especially magnesium and zinc and vitamins especially vitamins E and K.

Yogurt – intestine’s emollient

Yogurt is a fermented milk product that contains live bacteria used in its production. Yogurt provides probiotic benefits. To derive the probiotic benefit of yogurt, it must contain live and active bacteria. Probiotic refers to living organisms which can result in health benefits by adjusting the micro-flora in the human intestines. It acts on body functions such as digestion and immune function.

Plain yogurt

The live microorganisms in yogurt help the body to produce vitamins, such as B complex vitamins and vitamin K. The lactic acid in yogurt conditions the intestine to absorb calcium and other nutrients the body needs. The live bacteria in yogurt also help prevent the growth of cancerous tumors by inhibiting the formation of harmful bacteria.

Aside this yogurt is rich in protein, calcium, vitamins B2 and B6. Calcium is important for the formation and maintenance of strong bones and teeth through all ages. Many types of yogurt are available from the stores to choose from and include plain or sweetened yogurt, fat-free or full-fat yogurt. Yogurt can be taken as snacks in-between meals, an appetizer before meals or as a dessert after meals. Soy yogurt and Kefir can be used as good substitutes for yogurt.


Eating right is one of the important elements for healthy living and can help to reduce the risk of many chronic diseases such as heart diseases, diabetes, some cancers, osteoporosis, and obesity. The earlier healthy eating is imbibed the better for you, your family and your future. Regular inclusion of these healthy super foods in your family meals can bring about tremendous nutritional and health benefits to you and your loved ones.

Please note that general nutritional recommendations may not be applicable to all. In the case of a disease condition, it is advisable to consult a dietitian.

Healthy Eating Plan for Weight Loss – Experts’ counsel

Body weight problem has become a matter of global concern. People are particularly concerned about weight issues, being very keen about the looks. To mind the look is good, however, of greater concern are the implications of excess weight on health. Your body weight has a direct link with your health. In this article, I will be giving you insights into a healthy eating plan for weight loss to equip you in making the choices that lead a sustainable weight loss.

Healthy weight loss

What Constitutes Excess Body Weight

The World Health Organization (WHO) made a classification of weight into underweight, overweight and obese based on body mass index (BMI). BMI is an indicator of a person’s weight relative to the height. A BMI of 18.5 to 25 Kg/m2 indicates optimal weight, lower than 18.5 Kg/m2 suggests the person is underweight, a value above 25 Kg/m2 indicates the person is overweight and a value above 30 Kg/m2 suggests the person is obese. Health experts have established that overweight and obesity are linked with increased risk for non-communicable diseases (NCDs) such as hypertension, diabetes, coronary heart disease, stroke, arthritis, and some cancers. However, it should be noted that the BMI alone does not correctly give fatness in athletic or muscular people. The measurement of body composition gives more accurate information about fatness.

The waist circumference (WC) is another measurement used to assess fatness and an indicator of risk factors for health problems. A woman whose WC is above 89cm (35 inches) and a man whose waist circumference is above 102cm (40 inches) is considered to be at higher risk for health problems (earlier stated). The WC is often used to complement the BMI.

Allies to Effective Weight Loss

Ideally, an effective weight loss program requires other considerations beyond BMI. These include the resting metabolic rate (RMR), the body fat level and the proportion of body fat to muscle mass or lean mass percentage. The RMR differs from one person to the other depending on the body fat level. A person that has a high body fat level will likely have a lower RMR and less likely to burn fat at a fast rate.

Your weight loss expert can help you to determine your body fat percentage, interpret the values and advise on what you need to do to achieve a healthy weight loss. Ideally, the standard range of body fat for males is 10 – 20% and for females is 15 – 25%. Thus values exceeding these levels may indicate risk for associated health problems.

Body weight due to lean mass (muscles, bones, connective tissue and organs) contributes to a healthy weight, while weight due to fat contributes to unhealthy weight. The goal for healthy weight loss is the reduction in body fat to an acceptable level and increase in the lean mass. Therefore, the information on the proportion of lean mass to body fat provides direction for the effective weight loss program for an individual.

Benefits of a Healthy Weight

There are many benefits to maintaining a healthy body weight. The quality of life improves tremendously. Some of these are:

  • Relief for aches and pains: Losing as little as 5% and up to10% of body weight can reduce various aches and pains associated with excess weight. Less weight on the joints, bones, and muscles will allow them to work more efficiently and reduce damage. The crippling disorder associated with obesity can be addressed or even prevented before it even starts.
  • The heart is healthier: Weight loss can increase the amount of blood going to the heart and vital organs and enables the heart to work more efficiently. A strain on the heart is reduced and this minimizes the risk of heart attack and high blood pressure.
  • Reduced risk of Diabetes: People who are living with type 2 Diabetes can benefit from losing a few kilograms of body weight because losing weight allows for better control of the disease. Likewise, maintaining a healthy weight gives you a chance to reduce the risk of developing type 2 diabetes.
  • Reduced risks for some cancers: Weight reduction can reduce the possibility of developing certain forms of cancers such as breast cancer (after menopause), gallbladder cancer, colon and rectum cancer, and esophagus cancer.

Haphazard Approaches to Weight Loss

Unfortunately, people often use different unhealthy dietary approaches to shed excess weight, some of these are:

  • Low- or no-carbohydrate diet: This type of diet prescribes very little or no carbohydrate but a generous amount of proteins and fats. It results in rapid weight loss which may not be sustainable in the long run. These types of diets are used as therapeutic purposes in certain disease condition and may not replace a healthy eating recommendation for weight loss.
  • High carbohydrate, high fiber diet: This prescribes low intake of proteins and little or no fat. This may lead to weight loss but as well can lead to lowered immunity and loss of vital nutrients necessary for normal functioning of the body.
  • Liquid formula diets: This usually contains all nutrients in the proportion needed by the body but with restricted calories usually less than 400Kcal. It is not advisable for use in weight loss without the supervision of a medical doctor. It is also not sustainable for free-living individuals.
  • Bulimia: This describes a situation where vomiting is induced after a binge or excessive eating.
  • Anorexia nervosa: This is a situation where people engage in extreme food deprivation or starvation in order to achieve thinness.

Others consist of diet plans that encourage eating only one type of food. This can lead to various nutritional deficiencies and starvation.

In general, uninformed and improperly planned dietary weight loss procedures and self-imposed starvation do have definite health risks. The risks include deprivation of vital nutrient supplies, depletion of lean body tissues and body fluids. It may also produce side effects such as anemia, kidney stones, and gout, weakness, headaches, fatigue, dizziness, fainting, and emotional disturbances.

Weight Loss the Healthy Way

Firstly, before embarking on a weight loss program it is advisable to visit your doctor. A general medical assessment of your situation will inform the proper and effective dietary weight loss plan. Your doctor will be able to furnish information about any health condition that requires special dietary plans. The Doctor can also ascertain how some medications or supplements may interact with weight loss or even encourage weight gain. Secondly, it is wise to consider your situation in the context of what is realistic for you. This includes your budget, your food cultural values, your preferred approach to weight loss and your past attempt at weight loss if any.

In essence weight loss and maintenance of ideal weight involves a long-term commitment to a lifestyle of healthy eating and physical activity. It is tempting to want to go for the quick-fix programs, many of which achieve weight loss that is only short-lived. The health hazards that the quick-fix approaches may cause far outweigh the weight loss success they give.

Practical and Simple Tips to Healthy Weight Loss

The ideal approach to lose excess weight should be realistic for you. As a matter of fact, it should be what you can live with and enjoy for the rest of your life. Practicing these simple recommendations consistently will get you there.

  • Make it flexible and full of variety. An effective weight loss diet plan should include a variety of foods from all the food groups. A healthy diet should comprise a variety of foods such as starchy foods – roots, tubers, and whole grains, vegetables and fruit, low-fat milk and milk products, lean meat, fish and eggs, legumes – beans and peas, and also fats and oils (the healthy types). Allowance should be made for occasional sweet indulgence. A sensible diet plan should feature foods that are available in your locality and affordable for you.
  • Make it balanced. The dietary weight loss plan should include proper amounts of nutrients and calories for your individual situation. Diets that specify large quantities of certain foods, that cut calories beyond safe limits, or that restrict entire food groups, such as carbohydrates or proteins, may result in nutritional problems as earlier stated.
  • Make it enjoyable. Your dietary weight loss plan should include foods you like and that you would enjoy eating for the rest of your life; not just for some weeks, months or years. A dietary plan that is somehow restrictive often becomes boring. The chances of losing interest in the plan are high, as a result, you will not be able to achieve weight loss in the long run.
  • Control your portion. Regular meals with moderate portions are consistent with weight loss and more likely to be sustainable. It is not advisable to skip meals as this often leads to too large portions at the next meal. Be conscious of the quantity you eat at every meal, and always create an opportunity to look forward to the next meal or snack. A dietary weight plan can feature 3 meals and 2 snacks all of which will supply just about the calories needed for your activity level or a little less (your Dietitian or Nutritionist will work this out for you).


Beyond the Diet


The effective weight loss program should feature physical activity. Engage a physical exercise that you enjoy, and can go on with as long as you live e.g. walking some distance on a regular basis (this is the least you can do). Aside from helping to utilize calories, physical activities also offer numerous health benefits, like strengthening the cardiovascular system and regulating the blood pressure. To be physically active is very important in maintaining weight loss.

In summary, the healthy eating plan for weight loss is to embrace a lifestyle of healthy eating and physical activity. Avoid the crash and fad diets, they don’t lead to sustainable weight loss but often undermine the body’s potential for health.





About BW Family Nutrition

You deserve optimal nourishment


At BW Family Nutrition, you will access superb nutrition support for yourself and family through our:

  • Nutrition/Dietetic services
  • Nutritional supplements support

My Story

I am Debbie Kupolati, the director of BW Family Nutrition. I am passionate about helping people achieve optimal nutrition thereby increasing their chance for an optimal, healthful and productive life. My passion grew from the circumstance of the death of my mother as a result of heart disease several years ago. I later realized that the severity of the disease could be minimized with appropriate dietary modification. The disease might even have been prevented had she followed a lifestyle of healthy eating early enough.

With this realization, I decided to pursue a career in nutrition in order to help people prevent non-communicable diseases. I was passionate about my pursuit and determined to see my career in nutrition to the highest possible level and be adequately equipped for the task of helping people reduce their risk for non-communicable diseases.

Why We Want to Help People

Non-communicable diseases rank among the highest causes of deaths and indisposition globally. These diseases include:

  • Hypertensive heart diseases,
  • Obesity,
  • Hypertension,
  • Diabetes,
  • Certain cancers
  • Malnutrition in children

Unhealthy eating largely contributes to non-communicable diseases. Unhealthy eating manifests in various ways such as inadequate intake of vegetables and fruits, whole grains, and varied foods. Consequently, there is an excessive intake of foods high in unhealthy fats, refined sugars, and salt as well as highly processed foods.

The good news is that non-communicable diseases are preventable. They are called diseases of the lifestyle; the way we choose to live. This means these diseases can be prevented with healthful lifestyle adjustment.


Our Goal

Life is short and needs to be lived at its best. The vast resources around us including foods, food supplement where necessary and nature are to be effectively explored to the benefit of human lives. We at BW Family Nutrition are poised to assist you and our esteemed clients solve nutrition issues. These we do by

  • Connecting you with accredited and credible nutrition and dietetic practice close to you
  • Providing you with evidence-based and up-to-date nutrition information for your optimal health
  • Connecting you with accredited and credible sources for nutritional supplements
  • Showing you how your food can be your medicine and your medicine your food


Debbie Kupolati