Avocado
Fat & Fiber160 kcal / 100g
Healthy monounsaturated fats, fiber, potassium
Great for heart health; pair with whole-grain bread.
Nutrition Guide
Eat well, live well.
Practical healthy-eating tips, nutrition facts for common Rwandan groceries, and simple dietary guidance for the whole family.
Eat the rainbow
Aim for 5 servings of fruits and vegetables daily across different colors for a range of vitamins.
Lean proteins
Include fish, beans, eggs and lean meats — about a palm-sized portion per meal keeps you full.
Whole grains
Choose brown rice, whole maize and sorghum over refined grains for lasting energy and fiber.
Stay hydrated
Drink 6–8 glasses of water a day; add fresh fruit infusions instead of sugary sodas.
More plants
Make half your plate vegetables — local greens like isombe and spinach are rich in iron.
Limit salt & sugar
Season with herbs and spices; keep added sugar under 25g per day.
Nutrition facts
Spinach
Vegetable23 kcal / 100g
Iron, vitamin K, folate
Lightly steam to keep the iron bioavailable.
Beans
Protein127 kcal / 100g
Plant protein, fiber, iron
Soak overnight to reduce cooking time and aid digestion.
Sweet Potato
Carb86 kcal / 100g
Vitamin A, fiber, potassium
A complex carb — roast with skin for extra fiber.
Tilapia
Protein96 kcal / 100g
Lean protein, omega-3, selenium
Bake or grill instead of frying to keep it lean.
Brown Rice
Grain112 kcal / 100g
Whole-grain carbs, magnesium, fiber
Swap in for white rice for steadier blood sugar.
Bananas
Fruit89 kcal / 100g
Potassium, vitamin B6, quick energy
A perfect pre-workout snack or natural sweetener.
Milk
Dairy61 kcal / 100g
Calcium, protein, vitamin D
Choose unsweetened; yogurt gives probiotics too.
Dietary guidance
Balanced
A bit of everything — half plate veggies, quarter protein, quarter whole grains. Best for most adults.
High-protein
Extra fish, beans, eggs and lean meat. Supports active lifestyles and muscle recovery.
Plant-forward
Mostly plants with occasional animal products. High fiber, lower saturated fat.
Low-sodium
Limit salt to under 5g/day. Season with herbs, citrus and spices instead. Good for blood pressure.