Healthy Foods

 

FOOD CLASSIFICATION

D2= Boiled egg, Yellow beans

 

K2= Flax Seeds, Pumpkin seeds, Sesame seeds

E4=Weetabix, Oatmeal

 

K1= Cornflakes, Corn Pops, Muesli

E2= Low fat milk, Natural yoghurt 

 

K3= Natural yoghurt , Roasted peanuts

            E1= Watermelon, Orange, Green apple

            K4 = Walnuts, Cashewnuts, Almonds

E3 = Pawpaw, Thorny melon, Cantaloupe

F1= Ripe banana, Mango, Passion fruits

 

F3= Grapes, Pineapple,  Strawberries

A1= Pawpaw, Orange, Green apple

B4 =Ginger tea, Drinking chocolate 

 

B5 = Ginger tea, Soya beverage

M1= Skinless chicken, Fish, Sardines

 

B6 = Chamomile tea, Hibiscus tea, Peppermint tea

B2= Ginger tea , Lemon tea

F2= Brown porridge

M2=Lean beef, Goat meat

 

N2 = Mutton, Pork, Liver

 

F5= Yellow beans, Lentils, Dry peas, Pigeon peas

 

A2 = Lentils, Yellow beans, Green grams

 

F4 = Oatmeal, Weetabix

G1 = Terere, Managu,Pumpkin leaves

 

F5 =  Spinach, Kales, French beans

A3 = Veg. salads (tomatoes+ cucumber+ onions + lettuce+ carrots+ white vinegar)

G3 = Cabbage, Broccoli, Cauliflower

 

D3 = Ugali, Rice, Green Bananas (Matoke)

    

                                                                                                                                                     

N1 = Sweet potatoes, Arrowroots, Yams, Cassava

 

A4=Brown Bread, 8-Grain Bread

 

G2  = Sweet potatoes, Arrowroots, Plantains

 

N3= Mashed potatoes, Brown Chapatti

 

             Z1= Brisk walking (20 min)

 

X1 = Brisk walking (1hour)

Z2 = Climbing stairs ( 30- 45 min)

Z3= Climbing stairs (10 -15min)

Z4= Jogging (10 min)

 

X2= Jogging ( 45 min)

Z5 = Aerobics (20 min)

Z6= Rope skipping (20min)

 
Z7= Swimming (30 min)

X3= 1500lms - 2000mls water

 

X4 =  2500mls- 3000mls water

 

X5 = 3500mls-4000mls water

 COMPLEMENTARY FEEDING

§     G2= Mango, ripe banana, grapes

  1A1= Pawpaw, watermelon, orange

§      B1- Natural yoghurt

§      D1= Brown Porridge

§       H1= Cabbage, Managu, Kunde, Kales

§       B2= Spinach, Terere, Pumpkin leaves

§      C2= Chicken, Fish

§        H2= Rice, Ugali, Sweet potatoes

§      C1 =Green grams, Yellow beans

§       H3= Lentils, Dry peas, Chick peas

§       B3= Fresh milk

§        E1=   250mls Water (10 min)

§         F1= Salt, Sugar, Cooking oil

§        D3= Minced meat

§          F2= Breast milk

§          D2= Irish potatoes, green bananas, pumpkin, butternut

§          E2= 500mls water (15 min)

 For more information, Please Contact: Kepha Nyanumba (Consultant Nutritionist), Tel: 0723103028 / 0732382512, Email: knyanumba@chc.co.ke / kephanyanumba@gmail.com