Good health is a matter of common sense, basic body maintenance, and a little self-discipline.
A sensible, balanced diet is simple, easy to organise, and should help protect the family against a whole range of diseases.
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Suggested Meal for General Diet Recipes Suggested Meal for Pregnancy Suggested Meal for Children |
(select from foods described) |
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Fruit or juice Cereal with milk or egg Whole-grain toast with margarine or butter Hot beverage Shakes |
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Soup or fruit or vegetable juice, if desired Meat or meat substitute Vegetable Whole-grain bread with margarine or butter Fruit or dessert Milk Salad |
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Meat or meat substitute Potato, pasta, or grain Vegetable, cooked Vegetable or fruit salad Whole-grain bread with margarine or butter Fruit or dessert Milk |
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Breakfast (recipe of some of the food from the table)
| Recipe of making shakes e.g. Yoghurt Shake Ingredients: IC plain yoghurt, 1 ripe banana, few drops vanilla essence, 1tbsp honey, 1tbsp coconut (optional) Procedures: Combine the ingredients thoroughly in a blender. As a variation try replacing the banana with a handful of berries, half a papaya or mango, or a few chunks of fresh pineapple. |
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Lunch
Recipe of making salad
e.g. Spun Spinach Salad
Ingredients: A large bunch of spinach leaves (stems removed), 3 spring onions, 2 handfuls of button mushrooms (finely sliced), a few red radishes (sliced), a handful of toasted cashews or sunflower seeds, 3 hard-boiled eggs.
Procedures: The trick here is to make the spinach look spun. Use a very sharp knife and hold the bunched together leaves tightly in one hand. Cut them as finely as possible as if you were cutting wafer-thin slices of bread. The result will be long thin green strips which look and taste delicious.
Chop the spring onions finely so that their taste blends with the spinach and add the other ingredients. The mushrooms should be sliced crosswise---leaving the stems on and just trimming the ends if they look tatty. Peel the hard-boiled eggs and chop or grate into the salad. Toss with a French dressing with garlic.
(select from foods described) Use: The Diet for Pregnancy and Lactation provides the increased amounts of protein, vitamins, and minerals needed by the pregnant or lactating woman. |
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| Pregnancy | Lactation | Description |
| Milk,Yogurt, and Cheese |
Milk,Yogurt, and Cheese |
Milk may be fresh, dried, or vaporated; skim, low fat, or cooking; yoghurt; cheese. |
| Meat and meat substitutes |
Meat and meat substitutes |
Meat, fish, poultry, eggs, dried beans or peas ( 2-3 servings) or peanut butter. |
| Fruits |
Fruits |
Fruits may be fresh, frozen or canned; served whole, diced or as juice. |
| Vegetables |
Vegetables |
Vegetables may be fresh, frozen, or canned; served plain, in mixed dishes or as juice; includes potato |
| Breads, cereals and grains |
Breads, cereals and grains |
Use whole-grained or enriched breads, cereals, and grains; whole-grained or e nriched pasta or rice. |
| Fats |
Fats |
Salad oils, fortified margarine, butter, cream, mayonnaise, Salad dressings, bacon |
| Fluids |
Fluids |
Water and other fluids, such as decaffeinated coffee, tea, fruit juice, vegetable juice, lemonade, broth, or soup. |
(select from foods described) |
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Fruit or juice Cereal with milk or egg Whole-grain bread or toast with margarine or butter Milk |
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Soup or juice, as desired Meat or meat substitute Vegetable Whole-grain bread with margarine or butter Fruit Milk |
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Meat or meat substitute Potato, pasta, or grain Vegetable, cooked Vegetable or fruit salad Whole-grain bread with margarine or butter Fruit Milk |
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| Midmorning | Juice or fruit; bread, cracker |
| Afternoon | Milk, yoghurt, or pudding; plain crackers or cookies, cereal, or other bread |
| Evening | Juice or milk; cereal, bread, or plain crackers |
