Build a Healthy Kenyan Plate with Ugali, Sukuma and Beans
Half vegetables, a quarter ugali, a quarter protein: how to build a balanced Kenyan plate that helps keep blood pressure and blood sugar in check, for homes in Nakuru.
- Written by
- Primegala Clinical Team
- Published
- Reading time
- 2 min read
Short answer: Fill half your plate with vegetables such as sukuma wiki, managu or cabbage, a quarter with ugali (ideally made from whole-maize or wimbi flour), and a quarter with protein such as beans, ndengu, fish, eggs or chicken. Drink water instead of soda, and use less salt and oil. This simple plate helps keep blood pressure, blood sugar and weight in check.
Build your plate
| Part of the plate | Fill it with | Tip |
|---|---|---|
| Half: vegetables | Sukuma wiki, managu, terere, kunde, cabbage, carrots, tomatoes | Steam or lightly fry, and mix colours |
| A quarter: starch | Ugali from whole-maize or wimbi flour, brown rice, sweet potatoes, nduma | A piece of ugali about the size of your fist |
| A quarter: protein | Beans, ndengu, njahi, omena, fish, eggs, chicken | Choose beans or ndengu several times a week |
Small swaps that add up
- Drink water instead of soda or sweetened juice, and take chai with less sugar or none.
- Use less salt. Cook with a little, don't add more at the table, and go easy on stock cubes, seasoning powders and salty snacks.
- Use less oil. Measure it with a spoon instead of pouring, and boil, steam or grill more often than you deep-fry.
- Snack on fruit, such as a banana, orange or pawpaw, instead of mandazi or biscuits.
- Eat at regular times. Skipping meals often leads to eating too much later.
Why it helps
Vegetables, beans and whole grains are rich in fibre, which slows how quickly sugar enters the blood and helps you feel full for longer. Eating less salt helps lower blood pressure. Balanced portions make it easier to reach and keep a healthy weight, which helps both. If you have diabetes, ask your clinician how much starch and fruit suits you.
Our diabetes and hypertension clinic offers diet advice alongside regular checks; book a visit.
At Primegala
Diabetes & Hypertension Clinic
Regular checks, medication reviews and lifestyle support for long-term conditions.
- Open 24 hours, every day, including public holidays
- Maili Sita, opposite Kiamaina Primary School
- SHA accepted for eligible services