Breakfast
Eggs : Poached, boiled or scrambled
Porridge: Mgaiwa, jungle oats or rice
Bread: Brown or white
2 Slices with margarine
Beverages: Tea, coffee or cocoa
10:00 Am
Tea with milk and cream crackers or sandwich or a piece of boiled cassava
Lunch
Proteins: Grilled or boiled beef, chicken, fish, beans or matemba
Carbphydrates: mgaiwa nsima, boiled rice, boiled irish potatoes, bread, spaghetti or macaroni
Vitamins : Boiled green leaf vegetables
Minerals: Vegetable salad with vinegar or lemon juice dressing
4:00 Pm
Tea with milk and boiled or roasted cassava or sandwich creak crackers
Supper
Same as lunch
Exercise only if you are not seriously ill. Walk at normal pace without haste for 30 minutes.
