🥗 What is a balanced diet?
A balanced diet is one that gives your body all the nutrients—carbohydrates, proteins, fats, vitamins, minerals, and water—in the right amounts. No single food can give you everything you need. That’s why variety matters!
In Ghana, a balanced plate can include:
Staples: banku, kenkey, rice, yam, or plantain
Proteins: beans, fish, chicken, eggs, or snails
Vegetables: kontomire, cabbage, okra, garden eggs
Fruits: oranges, pawpaw, mango, banana
Healthy fats: avocado, groundnuts, palm oil (in moderation)
🌾 What is dietary diversity?
Dietary diversity means eating different types of foods from various food groups each day. It’s not just about eating “plenty,” but about eating variety. The more food groups on your plate, the better your nutrition.
For example, a plate with rice, beans stew, kontomire, and sliced orange gives more nutrients than just plain rice and stew.
🍉 Why it matters for Ghana
Studies show that many Ghanaian families rely on the same few foods—often starchy staples with little fruits or vegetables. This can lead to hidden hunger—deficiencies in vitamins and minerals even when stomachs are full. Balanced and diverse diets reduce risks of malnutrition, diabetes, hypertension, and obesity.
💚 Tips for improving dietary diversity
Eat fruits and vegetables every day (even a small amount).
Mix plant and animal proteins.
Try new local foods—millet, bambara beans, mushrooms, or sweet potatoes.
Cook with less oil and sugar.
Choose water over fizzy drinks.
🌞 Final Thoughts
Balanced eating doesn’t mean expensive eating—it means smart eating. Ghana is blessed with healthy local foods; let’s make them part of our daily meals. Health starts with what’s on your plate!