Building a healthy plate with Ghanaian meals
You don't need imported 'superfoods'. Balanced eating works beautifully with the dishes you already love.
A healthy plate is about balance and portion size, not giving up the foods you enjoy.
A simple guide
- Half the plate: vegetables — kontomire, garden eggs, okro, cabbage
- A quarter: protein — beans, fish, eggs, chicken, groundnuts
- A quarter: starch — rice, kenkey, banku, yam, plantain
Small swaps
- Choose grilled or steamed fish more often than fried
- Use less oil and salt in stews and soups
- Go for water instead of sweetened drinks
- Add a fruit as dessert
This article is for general education and does not replace advice from your healthcare professional.
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