It’s okay to take eggs, like scrambled eggs with vegetables, mushrooms.  Lots of vegetables, Sukuma wiki, cabbage, spinach etc. It’s also okay to have a heavy breakfast with proteins (meat), healthy Fats, and lots of vegetables.

ALL SUGAR-SWEETENED BEVERAGES INCLUDING FRUIT JUICE SHOULD BE AVOIDED COMPLETELY. Instead of sweet drinks, challenge yourself to drink plain water, sparkling water or water infused with lemon or lime slices.

White refined carbohydrates such as bread, Ugali, Chapati, Matoke, Mukimo, rice, pasta, and potatoes should be reduced or avoided where possible. Wholegrain options may be included in limited portions including, nduma, sweet potatoes, etc.

Milk and dairy products are another good sources of protein, and there is no need to switch to soy or dairy-free milks unless you are lactose intolerant. Full fat plain Greek yogurts make an excellent high protein choice for breakfast or to replace dessert. Try plain Greek yogurt with half cup berries and chopped walnuts or almonds for a filling breakfast or light meal. Cheese can also be used in moderation as it is high in calories.

All fruits contain fructose, and some fruits have less of an effect on blood glucose levels than others. Best choices include small apples or pears, and all berries, for example blueberries, raspberries, strawberries.

The emphasis here is MORE is better! All green leafy vegetables and salad vegetables are good choices. Include a minimum of two cups of vegetables with meals but more can be incorporated to replace starches on your plate. Try fresh or cooked Sukuma wiki, broccoli, cauliflower, spinach, kale, managu, terere, mrenda, okra (Bamia) and cabbage, green beans in place of large portions of pasta, potato or rice. Accessorize your meats and add flavour, taste and texture with tomato, mushrooms, peppers and onions. These all have very little carbohydrate and are good sources of plant fibre.

Fats, Proteins and Vegetables provide excellent sources energy without increasing the level of Insulin in your body.

For vegetarians, beans and lentils are a good source of protein. Some, such as chick peas, are high in carbohydrate. Better options are red beans, kidney beans, black beans. Prepare your food to taste.

Desserts are usually high in sugar and can increase cravings for more sweet foods. If you have a sweet tooth the recommended approach is to avoid having desserts, cakes, and biscuits at home. Combine berries or nuts with plain Greek yogurt or double cream.