Food Notes, Quizzes & Revision

What is food? 🍽️

Food is what we eat to get energy, grow, stay healthy and recover from illness. In Kenya, food comes from farms, lakes, rivers and markets — for example, ugali, sukuma wiki, beans (maharagwe), fish (tilapia, Nile perch), fruits like mango and avocado, and snacks like roasted maize (mahindi choma).

Why food matters

• Gives energy for school, play and work.
• Helps the body grow and repair itself.
• Prevents diseases when it includes vitamins and minerals (e.g., iron, vitamin A).
• Food is a key part of Kenyan culture and celebrations (family meals, boda boda stops, nyama choma gatherings).

Main food groups (simple) 🧾

A balanced day should include foods from these groups:

• Carbohydrates — provide energy. Examples: ugali, rice, chapati, sweet potatoes, maize.
• Proteins — build and repair body tissues. Examples: beans (maharagwe), lentils, beef, chicken, fish (tilapia), eggs.
• Vegetables & Fruits — vitamins and minerals. Examples: sukuma wiki (kale), spinach, tomatoes, bananas, mango, avocado.
• Fats — small amount for energy and vitamin absorption. Sources: cooking oil, groundnuts (peanuts), avocado.
• Water — essential for life; drink clean, boiled or treated water.

Balanced plate — easy guide

Kenyan examples of balanced meals

• Breakfast: porridge (uji) + banana + milk (energy + vitamins + protein)
• Lunch: ugali + sukuma wiki + fried fish or beans
• Snack: roasted maize (mahindi choma) or fruit
• Dinner: rice + lentil stew + vegetables

Food hygiene & safety (simple rules)

1. Wash hands with soap before cooking and eating.
2. Use clean water for cooking and washing produce.
3. Cook meat and fish well to kill germs.
4. Store leftovers in a clean, covered container and eat within a day if no fridge.
5. Avoid food sold on the roadside that looks old or dusty.

Eating seasonal and local foods

Eating seasonal foods (mango season, harvest time for maize and beans) is cheaper and fresher. Support local farmers — buy from the market (soko) or farm stalls.

Food preservation methods used in Kenya

• Drying (kukausha) — e.g., drying fruits, vegetables or fish in the sun.
• Smoking — common for fish to preserve it.
• Cooling/refrigeration — keeps food fresh when available.
• Canning or using airtight containers for grains and pulses to avoid pests.

Healthy habits to practise every day

• Eat a variety of foods every day.
• Include fruit or vegetables with each meal.
• Limit sugary drinks and sweets; choose water or milk.
• Wash hands and clean eating areas.
• Share food traditions and recipes with family — food brings people together.

Key vocabulary (English — Kiswahili)

Carbohydrate — Wanga; Protein — Protini; Vegetable — Mboga; Fruit — Tunda; Water — Maji; Beans — Maharagwe; Maize — Mahindi; Fish — Samaki; Ugali — Ugali.

Quick classroom/home activity (short)

Ask learners to draw their plate for one day and label foods by group (carbohydrate, protein, vegetable/fruit, fat). Discuss which local foods could make the plate more balanced.