A balanced meal generally combines four things: a staple (such as maize, rice, cassava, or yam), a protein source (beans, lentils, eggs, fish, or meat), vegetables or fruit, and a small amount of fat or oil. Aiming to include something from each group at most meals covers the body's basic needs.
Beans, groundnuts, and other legumes are an affordable way to get both protein and fibre, and they pair well with whole grains to provide a fuller set of amino acids than either food alone.
Dark leafy greens, orange vegetables like carrots and pumpkin, and seasonal fruit add vitamins and minerals that are easy to miss if a diet leans heavily on starches alone. Where fresh produce is limited, dried or frozen vegetables still carry most of their nutritional value.
For growing children, pregnant women, and breastfeeding mothers, nutritional needs are higher than average — a health worker or nutrition counsellor can advise on portion sizes and any supplements that might be recommended locally.