Think dieting means giving up fufu or banku? Think again. Our local dishes can be both delicious and healthy! …..when we prepare and eat them right. Here’s how to enjoy your favorite Ghanaian meals without guilt.

When most people hear the word “diet”, they immediately picture foreign salads, smoothies, or bland oats. In Ghana, that usually means someone has “stopped eating normal food.” But what if I told you that your favorite Ghanaian meals; fufu, banku, kenkey, tuo zaafi, or ampesi, can actually fit beautifully into a healthy eating plan?

Rethinking the Word “Diet”

Dieting doesn’t mean starvation or abandoning local food. It simply means eating with purpose, choosing foods that nourish your body in the right portions and combinations. Our traditional meals are naturally wholesome; we only need to rethink how we cook and serve them.

Take fufu, for example. It’s made from cassava and plantain — natural, unprocessed carbs rich in fibre and potassium. Banku and kenkey are fermented maize meals that aid digestion and gut health. Even tuo zaafi, made from millet, is a powerhouse of B-vitamins and iron. The real issue isn’t the food itself ; it’s the quantity, timing, and pairing.

Our ancestors didn’t count calories, yet they stayed strong and healthy on simple, natural meals. The secret lies in moderation, variety, and balance.

How to Make Ghanaian Meals Healthier

1. Portion Control – A small fufu ball (about the size of your fist) is enough when served with plenty of soup and vegetables.

2. Balanced Plate Rule (¼-¼-½)

   • ¼ protein (fish, chicken, beans)

   • ¼ carbs (fufu, banku, kenkey, yam, rice, akple, konkonte, others)

   • ½ vegetables (kontomire, garden eggs, okro)

3. Use Healthy Fats – Moderate palm oil or blend with olive or sunflower oil.

4. Upgrade Your Soups & Stews – Add vegetables, remove excess oil, and avoid reused oil.

5. Eat Mindfully – Chew slowly, avoid distractions, and listen to your body’s signals.

The Secret Is Not Foreign,  It’s Balance

Healthy eating doesn’t mean eating “continental.” It means rediscovering balance in our traditional foods. Our meals already contain the building blocks of wellness , we just need to serve them in the right ratios.

At 10-10 Foodie, we believe good health starts with the food on your plate and the wisdom in your culture. Eat Ghanaian. Eat balanced. Eat smart.

By Nana Achiaa Agyapong | Food Scientist & Nutrition Coach

References

1. FAO (2020). Traditional Fermented Foods in Africa: Nutritional Significance and Health Benefits.

2. Oduro, I., et al. (2021). “Nutritional Quality of Common Ghanaian Root and Cereal Dishes.” Ghana Journal of Food Science, 15(3), 65–74.

3. WHO (2018). Healthy Diet Fact Sheet: Regional Adaptations for Africa