How to fill your plate
A simple guide for every meal, using the foods you already eat.
How much for one meal
Use your own hand. A bigger person has a bigger hand, so it fits you.
- 1 fiststarch
- 1 palmfish, meat or beans
- 2 handsvegetables
- 1 thumboil
- 1 glasswater
Eat the soup and vegetables first. Stop when you are comfortable, not full.
For you: 1 fist of starch at each meal, up to 2 on days of hard work.
- Half the plate: vegetablesKontomire, garden eggs, okra, cabbage, carrots, tomatoes, onions and the vegetables in your soup or stew.
- A quarter: proteinFish, chicken, eggs, beans, agushi or groundnut paste.
- A quarter: starchKenkey, banku, rice, fufu, yam or plantain: about one fist.
- A glass of water with your meal. Keep soft drinks and malt for special days.
Water through the day
A glass with every meal, and a glass between meals.
That makes about 6 to 8 glasses a day for most adults.
- Check: pale yellow urine means enough. Dark yellow means drink more.
- Drink more in hot weather, after farming or market work, and when you sweat.
- Older people often don't feel thirsty. Drink at set times: with each meal, mid-morning and mid-afternoon.
- With the meal: a glass of water instead of the soft drink or malt.
- Water is best: tap, boiled, filtered or sachet water, if it's clean. Tea without sugar and coconut water count too.
- Soft drinks, malt, sweet sobolo and kunu bring sugar. Alcohol makes you lose water.
- On water tablets? Ask your clinic how much to drink.
Your fist is your guide
One fist of cooked starch is one portion. Most adults need 1 fist at each meal, up to 2 if very active. If you have diabetes, keep to 1 or 2 fists a meal and spread them through the day.
How many fists?
- Omo tuo2 balls (300 g / 10.6 oz)2¾ fists of starchRaises blood sugar: quickly
- Eba1 cup (200 g / 7.1 oz)2¾ fists of starchRaises blood sugar: quickly
- Fufu (cassava)1 cup (240 g / 8.5 oz)2¾ fists of starchRaises blood sugar: quickly
- Ampesi1 plate (300 g / 10.6 oz)2½ fists of starchRaises blood sugar: moderately
- Kokonte1 ball (300 g / 10.6 oz)2½ fists of starch
- Banku1 ball (250 g / 8.8 oz)2½ fists of starchRaises blood sugar: moderately
- Pounded yam1 cup (250 g / 8.8 oz)2¼ fists of starchRaises blood sugar: quickly
- Oil rice1 plate (290 g / 10.2 oz)2¼ fists of starch
- Gari soakings1 bowl (300 g / 10.6 oz)2¼ fists of starchRaises blood sugar: quickly
- Plain boiled rice1 plate (250 g / 8.8 oz)2¼ fists of starchRaises blood sugar: quickly
- Masa4 cakes (120 g / 4.2 oz)2¼ fists of starch
- Kenkey1 ball (200 g / 7.1 oz)2¼ fists of starchRaises blood sugar: moderately
- Unripe plantain porridge1 plate (283 g / 10 oz)2¼ fists of starch
- Tuo zaafi1 ball (250 g / 8.8 oz)2 fists of starchRaises blood sugar: moderately
- Boiled cocoyam2 pieces (200 g / 7.1 oz)2 fists of starch
- Jollof rice1 cup (250 g / 8.8 oz)2 fists of starchRaises blood sugar: quickly
- Tuwo masara1 cup (240 g / 8.5 oz)2 fists of starchRaises blood sugar: quickly
- Yam and egg sauce1 plate (340 g / 12 oz)2 fists of starch
- Yam porridge1 cup (250 g / 8.8 oz)2 fists of starchRaises blood sugar: moderately
- Nigerian fried rice1 cup (250 g / 8.8 oz)2 fists of starchRaises blood sugar: quickly
- Roasted plantain1 medium (180 g / 6.3 oz)2 fists of starchRaises blood sugar: moderately
- Gari foto1 plate (270 g / 9.5 oz)1¾ fists of starch
- Fried plantain1 cup (150 g / 5.3 oz)1¾ fists of starchRaises blood sugar: moderately
- Oto1 plate (275 g / 9.7 oz)1¾ fists of starch
- Jollof spaghetti1 plate (295 g / 10.4 oz)1¾ fists of starch
- Waakye1 cup (250 g / 8.8 oz)1¾ fists of starchRaises blood sugar: moderately
- Boiled yam2 slices (200 g / 7.1 oz)1¾ fists of starch
- Coconut rice1 cup (250 g / 8.8 oz)1¾ fists of starchRaises blood sugar: quickly
- Tatale3 small cakes (150 g / 5.3 oz)1¾ fists of starch
- Fried yam1 cup (150 g / 5.3 oz)1½ fists of starchRaises blood sugar: quickly
- Aprapransa1 cup (250 g / 8.8 oz)1½ fists of starchRaises blood sugar: moderately
- Wasawasa1 cup (250 g / 8.8 oz)1½ fists of starchRaises blood sugar: moderately
- Sugar bread2 slices (70 g / 2.5 oz)1¼ fists of starchRaises blood sugar: quickly
- Eto1 cup (250 g / 8.8 oz)1¼ fists of starchRaises blood sugar: moderately
- Pap with milk and sugar1 bowl (290 g / 10.2 oz)1¼ fists of starch
- Meat pie1 pie (110 g / 3.9 oz)1¼ fists of starch
- Rice water1 bowl (300 g / 10.6 oz)1 fist of starchRaises blood sugar: quickly
- Rock buns1 bun (70 g / 2.5 oz)1 fist of starchRaises blood sugar: quickly
- Tea bread2 slices (60 g / 2.1 oz)1 fist of starchRaises blood sugar: quickly
- Plantain chips1 small bag (50 g / 1.8 oz)1 fist of starch
- Hausa koko1 cup (250 g / 8.8 oz)1 fist of starchRaises blood sugar: moderately
- Tom brown1 cup (250 g / 8.8 oz)1 fist of starchRaises blood sugar: moderately
- Abolo1 wrap (120 g / 4.2 oz)1 fist of starchRaises blood sugar: moderately
- Kakro3 balls (80 g / 2.8 oz)1 fist of starchRaises blood sugar: quickly
- Brown or wheat bread2 slices (60 g / 2.1 oz)¾ fist of starchRaises blood sugar: moderately
- Chin chin1 handful (40 g / 1.4 oz)¾ fist of starchRaises blood sugar: quickly
- Pap / Ogi / Koko1 cup (250 g / 8.8 oz)¾ fist of starchRaises blood sugar: quickly
- Spring rolls2 rolls (80 g / 2.8 oz)¾ fist of starch
Better swaps
- Jollof rice → Ofada rice (more fibre), Waakye (raises blood sugar more slowly)
- Omo tuo → Ofada rice (more fibre)
- Fufu (cassava) → Boiled unripe plantain (raises blood sugar more slowly), Ampesi (raises blood sugar more slowly)
- Pounded yam → Boiled unripe plantain (raises blood sugar more slowly), Ampesi (raises blood sugar more slowly)
- Eba → Boiled unripe plantain (raises blood sugar more slowly)
- Banku → Boiled unripe plantain (raises blood sugar more slowly)
- Kenkey → Boiled unripe plantain (raises blood sugar more slowly)
- Tuwo masara → Boiled unripe plantain (raises blood sugar more slowly)
- Pap / Ogi / Koko → Tom brown (more protein, keeps you full longer), Hausa koko (raises blood sugar more slowly)
- Gari soakings → Tom brown (more protein, keeps you full longer), Roasted groundnuts (more protein, keeps you full longer)
- Fried yam → Ampesi (less oil), Boiled sweet potato (raises blood sugar more slowly)
- Fried plantain → Roasted plantain (less oil), Boiled unripe plantain (less oil)
- Nigerian fried rice → Ofada rice (more fibre)
- Plantain chips → Roasted plantain (less oil)
- Chin chin → Roasted groundnuts (more protein, keeps you full longer)
- Tea bread → Brown or wheat bread (more fibre)
- Sugar bread → Brown or wheat bread (more fibre)
- Rice water → Tom brown (more protein, keeps you full longer), Hausa koko (raises blood sugar more slowly)
Fist sizes are a rough guide. Ask your health worker or a dietitian about the right portions for you.