Have you ever wondered why you feel tired, moody, or bloated after certain meals? Or why your skin breaks out when you’ve had too much oily food? The truth is simple, you are what you eat. What you choose to put on your plate every day affects your energy, mood, weight, and long-term health.
Let’s break it down into simple, practical tips you can start using today.
1. Your Food Choices Shape Your Health
When you eat lots of processed foods, added sugars, and oily snacks, your body starts to show signs, weight gain, bloating, poor sleep, or even high blood sugar.
On the other hand, choosing whole, natural foods gives your body the nutrients it needs to fight disease and feel good.
Simple tip:
Start replacing one unhealthy item with something wholesome. Swap soda for water. Replace fried snacks with fruits or boiled nduma (arrowroots).
Related Post: Top 5 Snacks That are Diabetes Friendly
2. Balance is Key: What Should Be on Your Plate?
A healthy plate doesn’t need to be expensive or complicated.
Your ideal plate should include:
A source of carbohydrates (like brown rice, sweet potatoes, or ugali)
A source of protein (beans, lentils, eggs, or lean meat)
A variety of vegetables (cabbage, sukuma, carrots, etc.)
Healthy fats (avocado, groundnuts, sunflower oil in moderation)
Simple tip:
Eat more colours—green, orange, red—each colour adds different vitamins and antioxidants to your body.
Related Post: Why You Should Be Eating Your Vegetables First
3. Eat Local, Eat Fresh
You don’t need imported food to be healthy. Kenya is rich in natural, affordable superfoods.
Millet, sorghum, and ndengu are full of fibre and nutrients.
Traditional greens like managu and kunde are rich in iron and vitamins.
Fruits like pawpaw, avocado, and watermelon help with digestion and hydration.
Simple tip:
Make at least one meal a day completely plant-based using local ingredients.
Related Post: Hidden Nutrition in Indigenous Foods
4. What You Eat Affects Your Mental Health Too
Food doesn’t just fuel the body it feeds your mind too.
Low energy? Brain fog? Constant mood swings? Your diet may be to blame.
Refined sugars and fast food affect your mood, while whole foods like fruits, whole grains, and fish improve brain health.
Simple tip:
Start your morning with a high-fibre breakfast—like oats with banana or millet porridge.
Related Post: The Role of Fibre in a Healthy Diet
5. Small Changes Make a Big Difference
You don’t have to change your whole diet overnight. Start small and stay consistent.
Cut down sugar gradually
Cook more at home using fresh ingredients
Drink more water every day
Listen to your body’s hunger and fullness signals
Simple tip:
Meal plan ahead. It saves money, reduces food waste, and keeps you from making poor choices when hungry.
Related Post: How to Eat Normally and Maintain a Healthy Weight
You truly are what you eat. Whether you want to lose weight, prevent diabetes, or simply feel better it all starts on your plate. Choose foods that nourish your body, and the results will show inside and out.
Start today. Make one change. Your future self will thank you.
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