HEALTHY EATING OPTIONS
Learn how to eat healthier and still enjoy African foods!
Disclaimer: We are not nutritionists or registered dietitians. The content presented to you was adapted from guidelines by the USDA. We are aware that each individual’s dietary needs and restrictions are unique to the individual.
WHAT IS MYPLATE?
A nutrition guide, developed by the United States Department of Agriculture (USDA), that offers ideas and tips for creating a healthier eating style and explains how to portion the plate to include the food groups below:
fruits
grains
dairy
vegetables
protein
AFRICAN FOODS
Mango, banana, pineapple, paw paw, dates, figs, citrus, avocado, passion fruit
Rice, cornmeal flour, white corn flour, farina, sorghum, teff, finger millet, ensete
Milk, yogurt, cheese and butter
Mushrooms, okra, yams, greens, potato leaves, sweet potato, yam fufu, plantains, eddoes, cabbage, cassava, eggplant, spinach, kale, carrots, dry beans, dry peas, mung beans, lentils
Sardines, peanut butter, chicken, beef, pork, eggs
RECOMMENDED DIETS
If you have any of the following health conditions, here are some foods you should be eating:
DIABETES
‣ Healthy fats (nuts, avocados, fish oil, olive oil)
‣ Fruits and vegetables
‣ High fiber cereals and breads
‣ Fish, chicken and turkey
‣ Low-fat dairy and unsweetened yogurt
heart diseases
‣ Control portion size
‣ Low fat proteins (chicken breasts, turkey)
‣ Fruit and vegetables
‣ Reduced-sodium
‣ Whole Grains (steel-cut oats, brown rice, quinoa)
high blood pressure
‣ Higher potassium intake through fruits and vegetables
‣ Reduced-sodium
‣ Low-fat dairy products
‣ Whole grains
‣ No caffeine
obesity
‣ Whole grains (steel-cut oats, brown rice, quinoa)
‣ Fruits and vegetables
‣ Nuts, seeds, beans
‣ Fish and poultry
‣ Healthy fats (i.e. avocados, fish oil, olive oil)
osteoporosis
‣ Fish (canned sardines & salmon)
‣ Fruits and vegetables