every day. 6 Food groups in Ethiopia’s Food-Based Dietary Guidelines
1. Cereal, grains, white roots and tubers
2. Legumes 3. Milk and dairy foods;
4. Meat, fish and egg
5. Fruits and vegetables
6. Fats and oils Food Groups 2. Cereals 1. Meat, fish and Teff 3. Legumes egg Wheat Pea Barley Fish Maize bean Egg Millet
4 . Fruits and vegetables
Oranges Mango Milk and 6. Fats & Oils Papaya Avocado diary Cabbage products Lettuce Tomato 2: Every day, eat 80–120 grams of legumes such as beans, chickpeas, peas or lentils.
3: Eat 100–200 grams of various fruits and
vegetables of different colors every day, such as bananas, papayas, kale, carrots and tomatoes 4: Diversify your diet with 10–20 grams of nuts and oilseeds such as groundnuts, and sunflower or sesame seeds. 5: Add animal-source foods such as eggs and
meat (60 grams) and dairy foods (300–400
grams) to your meals every day.
6: Drink 8–10 large glasses of clean water daily
7: Be physically active for at least 30 minutes
a day.
8: Take up to 15–20 grams of fats and oils per day.
9: Limit intake of sugar, sweets and soft drinks
to below 30 grams per day.
10: Limit salt intake to below 5 grams per day
11: Limit alcoholic drinks – both factory- processed and homemade – to no more than 2 glasses per week. Food Groups for children < 2 years 1. Breast milk 2. Grains , tubers and roots 3. legumes and nuts 4. Dairy products 5. Flesh foods 6. Eggs 7. Vitamin A rich fruits and vegetables 8. Other fruits and vegetables Recommendations Take at least 5 food groups at each meal Incorporate one of animal food sources in each meal Continue Breast feeding till 2 years and beyond Food groups for PLW 1. Grains roots and tubers 2. Pulses 3. Nuts and seeds 4. Dairy 5. Meat, poultry and fish 6. Eggs 7. Dark green leafy and vegetables Cont…. 8. Other vitamin A rich fruits and vegetables 9. Other vegetables 10. Other fruits Recommendations At least 5 food groups at each meal