Nutritional Recommendations
The food we eat undergo digestion and one of the end products of digestion is glucose.
Glucose is usually obtained from carbohydrate foods but can also be obtained from other
foods. Fats and proteins can also be converted to glucose when necessary.
FOODS TO AVOID
Refined/Processed Starches: Sugar or sugar products, sweets. Foods with sugar added
e.g. cakes, milo cocoa, sugar pop-corn etc. Honey, glucose, pastries, ice cream, Luc-
ozade (including all energy drinks). Soft drinks. Eg. Coke, Fanta, sprite, malt etc.
Also included are sweet biscuits/cookies, jam.
NOTE:
1. Cut off all visible fat from meat, remove skin of poultry before cooking.
2. Palmnut and groundnut soup should not be taken more than once in a month. It should
be prepared very light and all visible fats skimmed off.
3. Soup, gravy, stews etc. should not be thickened with flour, cornstarch or any other
thickening agent EXCEPT WITH VEGETABLES.
4. Fish, meat and poultry should not be covered with flour or bread crumbs. These con-
tribute to carbohydrate intake.
5. All visible fats on stews, gravies and soups should be skimmed off before you eat.
6. Vegetables should be served with each meal; breakfast, lunch and supper.
7. Do not skip breakfast
8. Water is an essential of a meal: please drink enough water (2.5 litres minimum per
day)
BREAKFAST 06:00am – 08:00am
Unpolished corn porridge………………………. 2 soup ladles
Oats ……………………………………………… 2 Soup ladles cooked
Tom Brown ……………………………………………… 2 Soup ladles cooked
Wheat porridge …………………………………… 2 soup ladles
Any high fibre Porridge ………………………………….. 2 soup ladles
Unpolished Ekuegbeemli…………………………………… 2 Soup ladles cooked
Oblayoo …………………………… 1.5 Soup ladles cooked
OPTION 2
Corn flakes + Plant based milk ………………………………………... 2 Soup ladles
Weetabix + Plant based milk ……………………………………………. 2 large pieces
OPTION 3
Tea (all types) –1 teabag + Plant based milk
Coffee (Decaffeinated)
Cocoa beverage ……… 2 tablespoonsful + Plant based milk
PLUS
A bowl of cut green vegetable salad + Flaked fish (tuna or salmon) or Egg whites or Chicken
breast or shredded lean beef
Ensure the inclusion of green beans in your bowl of salad every single day.
Midmorning Snack
Plain vegetable salad ………… 1 Cup Fresh Fruit (1 serving)
Plain Vegetable soup………….3 Soup ladles 1 roasted/boiled corn
LUNCH (12:30pm – 1:30pm)
Plain vegetable rice………………………… 2 Stewing spoonsful (levelled)
Jollof rice (low fat)………………………… 2 Stewing spoonsful (levelled)
Rice balls……………………………………1 ball, medium size orange
Ga/Fante kenkey/Banku/Fufu……………… 1 ball, medium size orange
Potato (sweet potatoes or irish potatoes)…… 2.5 light bulb sizes
Unripe Plantain……………………………... 2 matured or 5 small fingers
Spaghetti …………………………………… 2 Stewing spoonsful (levelled)
Mpↄtↄmpↄtↄ (may use turkey berries, carrots, sweet potatoes/ yam) …. 2 Stewing ladles
PLUS (+)
Vegetables stews such as – Vegetable Soups such as –
Garden egg stew Light Soup
Tomato stew Okro soup without oil
Cabbage stew Fresh Pepper Sauce
Okro stew with ademe and gboma leaves AND ALL VEGETABLE SOUPS
And all other vegetable stews
PLUS (+)
Oily fishes (herrings, tilapia, salmon, sardine in its oil, mackerel etc)
Low fat skinless poultry thigh or breast (Except duck)
Mushrooms
2 Egg whites
Avocado (1/4 medium size)
The above choices of proteins can be added in vegetable salads to serve as substitute for
salad creams.
SNACK CHOICES (10:00am-10:30am/3:00pm-3:30pm/8:00-8:30pm)
Plain vegetable salad ………… 1 Cup
OR
Plain Vegetable soup………….3 Soup ladles
OR
1-cup Fruit salad/ cut fruit or ½-cup smoothie (using skimmed milk-optional)
(Choose from fruits choices below)
OR
1-cup low fat, low sugar yoghurt
OR
1 whole boiled corn with coconut fruit (optional)
SUPPER (5:00pm – 6:00pm)
Same as LUNCH or BREAKFAST
OR
Vegetable salad (add 2 matchbox size skinless chicken or tuna or 2 egg whites + ¼ avocado
[if available] to salad)
OR
Tuna/Chicken/Egg (1 whole) with avocado vegetable Salad
Fruit Choices Size or Quantity
Orange (Whole with roughage) 1 small
Or Tangerine 1 small
Or Avocado pear ¼ medium
Or Watermelon 1 cupful cubed
Or Apple (with skin) 1 whole (medium)
Or Coconut 1 cupful
Or Pawpaw (unripened) ¼ of average size
Or Pineapple ⅔ of a cup
Or Grapes 10 large or 15 small
