Waakye
Watch portions of rice and beans. Pair with salad and go easy on shito and gari.
Education Hub
Food. Culture. Balance.
Eat well with diabetes, without losing your culture.
Practical guidance on Ghanaian and West African foods, portion sizes, and balanced meal planning that fits real life.
- Culturally relevant
- Evidence-based
- Practical every day
Your food. Your culture. Your health.
Balanced plates
Simple tips you can use today
Balance, not restriction
You can still enjoy familiar foods. Focus on portions, pairing and consistency.
More fibre & vegetables
Add kontomire, garden eggs, okro and salads to fill your plate the smart way.
Regular meal times
Eating at similar times each day helps keep blood sugar steadier.
Smart drink choices
Limit sugary drinks. Water is best. Be mindful with fruit juices and malt.
Local favourites
Ghanaian foods you can enjoy wisely
Healthy eating does not mean giving up the dishes you love. Here is how to make smarter choices with everyday meals.
Banku
Keep servings moderate and balance with okro stew, fish or grilled chicken and vegetables.
Kontomire
Leafy greens are excellent for blood sugar. Limit added oil and salted fish portions.
Oats Banku
A smart swap for traditional banku. Add groundnuts or seeds for extra fibre and fullness.
Jollof
Choose a sensible portion and add salad or grilled protein instead of fried sides.
Shakshuka
Eggs and tomatoes make a balanced, protein-rich breakfast or light meal.
Plate method
Build a balanced plate in four steps
Use this simple guide at home, at work or when eating out. No complicated counting required to get started.
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1
Half vegetables
Kontomire, cabbage, salad, okro soup or steamed greens.
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2
Quarter protein
Fish, chicken, eggs, beans or lean meat in sensible portions.
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3
Quarter carbs
Banku, rice, yam, plantain or kenkey. Keep portions moderate.
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4
Add healthy fats wisely
Use palm oil and fried foods less often. Choose grilling or stewing where you can.
Vegetables
Protein
Carbs
Healthy fats
Smart swaps
Small changes that make a big difference
Swap sugary drinks
Choose water, unsweetened tea or light soups instead of soft drinks and sweetened juices.
Choose better cooking methods
Grill, boil or stew more often. Save deep frying for occasional treats.
Try fibre-rich options
Oats banku, beans, whole grains and vegetables help you feel full for longer.
Plan ahead
Prepare snacks like groundnuts, boiled eggs or fruit so you are not caught hungry on the go.
Watch serving sizes
Use a smaller bowl for banku or rice. Fill the rest of the plate with stew and vegetables.
Eat together mindfully
Family meals are part of culture. Share food, but keep your own portion in check.
Need personalised food advice?
Book a consultation for meal planning tailored to your culture, preferences, medications and blood sugar goals.
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