9 min read
Mathew Wahome
Nutrition and Meal Planning
Why nutrition matters
Nutrition is the process by which the body takes in and uses food. Good nutrition promotes growth, health and productivity. In the CBC Home Science learning area you study how to plan affordable, balanced meals for yourself and your family using Kenyan foods.
Nutrients and functions
| Nutrient | Functions | Kenyan sources |
|---|---|---|
| Carbohydrates | Energy | Ugali, rice, sweet potatoes, bananas |
| Proteins | Growth and repair | Beans, eggs, fish, meat, groundnuts |
| Fats and oils | Energy, insulation, carry vitamins A, D, E, K | Cooking oil, avocado, milk |
| Vitamins | Protection and regulation | Fruits and vegetables |
| Minerals | Strong bones, blood, regulation | Milk (calcium), liver and kale (iron), iodised salt |
| Water | Digestion, transport, temperature control | Clean boiled water, fruit |
| Fibre | Prevents constipation | Whole grains, vegetables |
Deficiency diseases
- Kwashiorkor: lack of protein; swollen belly, oedema.
- Marasmus: lack of energy and protein; severe wasting.
- Rickets: vitamin D/calcium; bowed legs.
- Scurvy: vitamin C; bleeding gums.
- Night blindness: vitamin A.
- Anaemia: iron.
- Goitre: iodine.
Balanced diet
A balanced diet gives all nutrients in the right proportions. Needs vary by:
- Age: children and teenagers need more protein and calcium
- Sex and activity: manual workers need more energy
- Pregnancy and breastfeeding: extra iron, folic acid, protein
- Health: patients may need special diets
Meal planning
Factors to consider:
- Nutritional needs of family members
- Money available
- Seasonal and locally available foods
- Time and skills
- Culture and religion
- Variety of colour, texture and flavour
Worked example 1: sample day
- Breakfast: uji with milk, boiled egg, banana
- Lunch: githeri with sukuma wiki, a tomato salad
- Supper: ugali, fish stew, cabbage, orange
Worked example 2: budget For 4 people with KES 400 for supper: ugali flour KES 100, fish KES 150, vegetables KES 60, cooking oil and onions KES 50, tomatoes KES 40 = KES 400.
Cooking methods that save nutrients
- Do not overcook vegetables; steam or cook briefly.
- Use the cooking water in soups to keep water-soluble vitamins.
- Wash vegetables before cutting.
- Cover pots to save fuel.
Food preservation
Drying (omena, maize), salting, smoking, refrigeration, pickling and canning slow microbial growth. Store food clean and covered, and observe food hygiene: wash hands, use clean water.
Try it
- List three foods each from carbohydrates, proteins and vitamins groups found at home.
- Plan a day's menu for a pregnant woman.
- Explain why a child eating only ugali may develop kwashiorkor.
- Name two ways of preserving fish.