6 min read
Mathew Wahome
Nutrition and Meal Planning
Nutrition basics
Nutrition is the study of food and how the body uses it. A balanced diet contains all nutrients in the right amounts.
Nutrients
| Nutrient | Function | Kenyan sources |
|---|---|---|
| Carbohydrates | Energy | Ugali, rice, sweet potatoes, arrowroots |
| Proteins | Growth and repair | Beans, eggs, fish, meat, ndengu |
| Fats | Energy, insulate | Cooking oil, avocado, groundnuts |
| Vitamins | Protection, regulation | Fruits, vegetables |
| Minerals | Bones, blood, thyroid | Milk (calcium), liver (iron), iodised salt |
| Water | Digestion, transport | Water, fruits, uji |
Deficiency diseases
- Kwashiorkor and marasmus: protein-energy malnutrition.
- Anaemia: iron.
- Rickets: vitamin D and calcium.
- Scurvy: vitamin C.
- Goitre: iodine.
- Night blindness: vitamin A.
Dietary needs of different groups
- Infants: breast milk exclusively for 6 months, then weaning foods.
- Children: protein and energy for growth.
- Adolescents: extra iron (especially girls), calcium.
- Pregnant and lactating mothers: more protein, iron, folic acid.
- Elderly: soft, low-fat, high-fibre foods.
- Sick people: easily digestible foods.
Factors affecting meal planning
- Income and prices
- Season and availability
- Age, sex and activity
- Health condition and allergies
- Culture and religion
- Time and cooking facilities
- Family size
Principles of meal planning
- Include foods from every nutrient group.
- Provide variety in colour, flavour and texture.
- Use seasonal and local foods to reduce cost.
- Avoid wastage by using leftovers.
- Make meals attractive.
Costing a meal
Add cost of each ingredient and divide by number of servings.
Worked example: Githeri for 5 people - maize 1 kg (KES 120), beans 0.5 kg (KES 100), onion and tomato (KES 40), oil (KES 30), salt (KES 5). Total = 295; per person = 295 / 5 = KES 59.
Food preservation and hygiene
Drying (omena, vegetables), smoking, salting, refrigeration. Wash hands, cook thoroughly, store properly and use clean water to prevent typhoid and cholera.
Healthy eating guides
Eat plenty of vegetables and fruits, limit sugar, salt and fried foods, drink enough water and exercise. Kenyan dietary guidelines encourage traditional foods like sorghum, millet and indigenous vegetables.
Try it
- Plan a three-meal day for a pregnant woman on a budget of KES 300.
- Cost a pot of mukimo for six people.
- List the signs of iron deficiency and foods to prevent it.