EATING WELL, OUR WAY

REALISTIC
WEEK.

A four-week educational programme to build balanced meals with Angolan foods — without guilt, bans or quick promises.

START THE PROGRAMME
FOUR PRINCIPLES

BALANCE WITHOUT
LOSING OUR CULTURE.

01

Suitability

Needs change with age, health, activity, pregnancy and breastfeeding.

02

Balance

Combine different food groups throughout the day.

03

Moderation

Reduce excess salt, sugar, fried and ultra-processed foods without turning food into the enemy.

04

Variety

Vary fruit, leafy greens, vegetables, beans, grains, tubers and protein sources.

4-WEEK PROGRAMME

ONE CHANGE
AT A TIME.

WEEK 1

Observe and organise

Keep a simple record of meals, hunger, energy and water — without guilt or obsessive counting.

WEEKLY ACTION

Choose one small improvement: carry water, add fruit or plan breakfast.

WEEK 2

Build your plate

Practise combining vegetables or fruit, a protein source and an energy food.

WEEKLY ACTION

Repeat easy combinations with beans, fish, eggs, chicken, rice, sweet potato, cassava or funge.

WEEK 3

Prepare and save

Plan three base meals, cook beans or protein in batches and use leftovers safely.

WEEKLY ACTION

Make a list before shopping and prioritise local seasonal foods.

WEEK 4

Consolidate without banning

Keep the habits that worked and include enjoyable foods intentionally and in moderation.

WEEKLY ACTION

Assess energy, digestion, training and routine; adjust one thing at a time.

BUILD YOUR PLATE

THREE PARTS.
MANY COMBINATIONS.

The proportions are only a starting point. Hunger, training, life stage and clinical guidance may require adjustments.

½

Vegetables and fruit

Leafy greens, tomato, carrot, okra, pumpkin, kale, aubergine, papaya, mango, banana or citrus fruit.

¼

Protein

Beans, fish, eggs, chicken, lean meat or combinations of pulses.

¼

Energy

Funge, rice, maize, sweet potato, cassava or bread — in an amount suited to your needs.

+

Fats and water

Use oil, peanuts, avocado or seeds in moderate portions and keep water available.

IDEAS, NOT A DIET

MEALS THAT
FIT YOUR ROUTINE.

Morning

Breakfast

  • Oat porridge with banana and peanuts
  • Eggs with wholemeal bread and papaya
  • Plain yoghurt with fruit and oats
Main meal

Lunch

  • Calulu with fish, beans and a suitable portion of funge
  • Grilled chicken, rice, beans and salad
  • Mufete with extra vegetables and boiled cassava
Light and complete

Dinner

  • Vegetable soup with egg and bread
  • Grilled fish, sweet potato and greens
  • Stewed beans with vegetables and rice
Between meals, if hungry

Snack

  • Fruit with lightly salted peanuts
  • Plain yoghurt
  • Boiled egg and fruit
EAT WELL AND SAVE

SHOP WITH
A PLAN.

1.

First check what you already have at home.

2.

Choose local, seasonal foods when they are more affordable.

3.

Use beans, eggs and available fish to vary protein sources.

4.

Compare price by quantity and limit sugary drinks and ultra-processed snacks.

5.

Plan how to store and safely reuse leftovers.

INDIVIDUAL CARE

WHEN TO SEEK
PROFESSIONAL HELP.

Pregnancy and breastfeeding

Energy and micronutrient needs change. Seek prenatal and nutritional support.

Symptoms or a health condition

Diabetes, kidney disease, anaemia, allergies, digestive symptoms or medication may require an individual plan.

A difficult relationship with food

Intense guilt, restriction, binge eating or fear of food deserve specialist, non-judgemental support.

This programme is educational and does not replace medical or dietitian advice. It does not provide calorie targets or individual supplementation.

Editorial basis: principles from the OMS, visual guidance from the NHS Eatwell Guide, cultural framework from the FAO and reference to the Southern Angola Food Composition Table.

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