The meals and snacks a family eats during the day should provide:

a combination of different foods. Figure 5 on page 34 shows the wide variety of foods needed to provide all the many different nutrients we require;

enough of each nutrient to satisfy the energy and nutrient needs of each family member.

A good meal should contain:

a staple food. Look at the list of staple foods in Topic 1, page 19, and see if it contains the local staple foods. Add them if necessary;

other foods that may be made into a sauce, stew or relish. These should include:

- legumes and/or foods from animals;

- at least one vegetable;

- some fat or oil (but not too much) to increase the energy and improve taste. Most of the fat or oil should be from foods containing unsaturated fatty acids (see Box 4 in Topic 1).

It is good to eat fruits with a meal (or as a snack) and to drink plenty of water during the day. Avoid drinking tea or coffee until 1-2 hours after a meal (when food will have left the stomach) as these reduce the absorption of iron from food.