Eat This, Skip That

Keep it clear so shopping is easy. Eat freely: eggs, beef, chicken, fish, omena, sukuma wiki, spinach, cabbage, managu, avocado, and cook with real oils. Cheese and plain full-cream milk in small amounts are fine. What to skip is the hard part, because it is our staples: ugali, rice, chapati, bread, mandazi, potatoes, and anything sugary, including sodas, juice, and sugar in your chai. Fruit is tricky; most is high in sugar, so keep it small, and treat things like ripe mango and banana as rare. Watch the hidden carbs too, many ready-made sauces and packaged snacks are full of sugar and flour. A simple rule: if it grew as a plant leaf, came from an animal, or is a whole natural fat, it usually fits. If it is white and starchy or sweet, leave it for now.