Foods And Nutrition Notes, Quizzes & Revision
📘 Revision Notes • 📝 Quizzes • 📄 Past Papers available in app
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What are food and nutrition?
Food are items we eat to give our bodies energy and materials for growth and repair. Nutrition is the process by which the body uses food — the nutrients (carbohydrates, proteins, fats, vitamins, minerals, water and fibre) — to stay healthy and active. In Kenya, common foods like ugali, githeri, sukuma wiki and fish all supply important nutrients when eaten in a balanced way.
Key nutrients and Kenyan examples
- Carbohydrates (energy): ugali (maize), rice, potatoes, chapati, matoke.
- Proteins (growth & repair): beans, peas, lentils, beef, goat, chicken, fish (tilapia, Nile perch), milk.
- Fats (concentrated energy, fat-soluble vitamins): avocado, cooking oil (use in moderation), nuts, groundnuts (peanuts).
- Vitamins & minerals (body functions, immunity): sukuma wiki (kale), spinach, carrots, oranges, mangoes, bananas; iron from meat/beans; calcium from milk.
- Fibre: whole grains, fruits, vegetables, for healthy digestion (e.g., millet, sorghum, fruits).
- Water: essential — keep hydrated with safe, clean water.
A balanced plate (visual)
(sukuma wiki, oranges)
(ugali, rice)
(beans, fish, milk)
Aim to:
- Fill half the plate with vegetables & fruits.
- Use a quarter for carbohydrates (staple foods).
- Use a quarter for proteins (meat, legumes) and include small healthy fats.
Portion guidance for age_replace
Portion needs vary by age, size and activity. Use these simple, general guides for age_replace:
- Carbs: 1–2 fist-sized portions per meal (e.g., a small/medium plate of ugali or rice).
- Protein: 1 palm-sized portion (beans, fish, meat) or 1 bowl of githeri for a growing child.
- Vegetables & Fruits: At least 1–2 handfuls per meal (sukuma wiki, tomatoes, fruits as snacks).
- Milk/Calcium: A glass of milk or equivalent dairy most days (if available).
- Water: Encourage regular sips; avoid sugary drinks as much as possible.
Adjust portions if the child is very active or has special health needs; consult a health worker when unsure.
Why good nutrition matters
- Supports growth, strong bones and healthy teeth.
- Improves concentration and learning at school.
- Makes children less likely to get infections.
- Prevents undernutrition (wasting, stunting) and reduces risk of overweight/obesity later in life.
Warning signs to check: poor weight gain, very thin limbs, swelling of feet/belly, frequent illnesses, or sudden weight gain.
Food safety and hygiene (important in any Kenyan setting)
- Wash hands with soap before cooking and eating.
- Wash fruits and vegetables with clean water.
- Cook food thoroughly, keep hot foods hot and cold foods cold.
- Store leftovers properly and reheat to steaming hot before serving.
- Use safe drinking water — boil or treat if unsure.
Practical tips for families & schools in Kenya
- Use seasonal and local produce to save money and get fresh nutrients (mango season, leafy greens).
- Combine staples with legumes (eg. ugali + sukuma wiki + beans) for a complete meal.
- Include a fruit daily as a snack instead of sugary sweets.
- Encourage children to drink water with meals and limit sugary juices/sodas.
- Where possible, include an animal-source food (milk, fish, eggs) a few times per week for better iron and protein.
Key terms
Carbohydrate, protein, fat, vitamins, minerals, fibre, balanced diet, hydration, hygiene.
Short review questions
- Name three Kenyan foods that give protein.
- Why should half your plate be vegetables and fruits?
- Mention two good hygiene steps before eating.
- Give one example of a healthy snack for age_replace.