Meal Planning and Special Diets: notes

Balanced diet

• Balanced diet: the right amounts of all nutrients, fibre and water for a person's age, sex and activity.
• Plan a meal with a starch (sadza), a protein (beans or fish) and a vegetable (covo).

Different needs

• Babies: breast milk alone for the first six months.
• Teenagers: extra protein, iron and calcium for fast growth.
• Pregnant women: extra iron, folic acid and calcium.
• Elderly: less energy food, enough fibre and calcium.
• Diabetics: limit sugar and refined starch.
• Vegetarians: get protein from beans, nuts and eggs.

Planning tips

• Cost: use foods in season and buy in bulk.
• Variety: different colours and textures make meals attractive.