Hygiene and Nutrition — Food

Subtopic: Eating habits and values (for age 8 — Kenya)

Hello! These are short notes to help you learn good eating habits and the values that keep you healthy and happy. Read slowly and try the activities at the end.

What are eating habits?

• Eating habits are the things you do every day when you eat — what you eat, when you eat and how you eat.
• Good habits help your body grow, learn and play.

Good eating habits

• Wash your hands with soap and water before eating. 🧼✋
• Eat three main meals (breakfast, lunch, dinner) and healthy snacks if needed.
• Eat different foods: grains, vegetables, fruits, milk and proteins (meat, fish, beans). 🍞🥦🍎🥛🍗
• Eat slowly and chew well.
• Keep your plate and cup clean. Use a clean spoon and glass.
• Drink plenty of safe water.

Eating values (how to behave)

• Say thank you before and after food. 🙏
• Share with family or friends when you can (small portions of snacks). 🤝
• Do not waste food — take only what you will eat. 🚫🍽️
• Respect elders at the table — wait for them to start if that is your custom.

Kenyan foods that make a healthy plate

Examples you might eat at home or school:

• Breakfast: uji, tea with milk, mandazi or a chapati. 🥣☕
• Lunch/Dinner: ugali or rice, sukuma wiki or spinach, nyama or fish or beans. 🍚🥬🐟
• Snacks: fruits like mango, banana or oranges. 🍌🥭🍊

Food hygiene rules (stay safe from germs)

• Always wash hands before and after eating. 🧼
• Wash fruits and vegetables with clean water.
• Keep cooked food hot and cover it to stop flies. 🪰🚫
• Store food in clean, dry containers.
• If food smells bad or looks strange, do not eat it. Tell an adult.

Sample day — easy menu (Kenyan)

1. Breakfast: uji or porridge + banana + milk.
2. Mid-morning snack: fruit (mango or orange).
3. Lunch: ugali + sukuma wiki + beans or fish.
4. Afternoon snack: roasted groundnuts or a small chapati.
5. Dinner: rice or githeri + vegetables + a little meat or eggs.

Quick checklist for you

Fun activities

• Draw your plate — color the parts: starch, veggies, protein, fruit.
• Count how many food colours you ate today (green, red, yellow, brown...).
• Make a "thank you" note for the person who cooks for your family.