Obtaining a balanced diet has been a serious issue of worry to most people from developing Nations especially Africa.
This is due to extreme poverty experienced in these countries. Another reason behind this, is the misunderstanding by most people from these Nations of what a balanced diet really means.
A typical African man consider the below images to be that of a balanced diet
of which he can barely afford. Frankly speaking I tell you that at any level of income, you can obtain a balanced diet.
What matters now is knowing what a balanced diet actually means.
What is Balanced diet?
To make it short it's a diet that contains all the six classes of food (carbohydrates, proteins, lipids [fats & oil], minerals, vitamins and water) in the correct proportions.
But regardless of how low ones monthly or daily income may be affording a balanced diet is possible.
How?
A plate of Rice/beans (cowpea) with tomato stew and fish, beef, or egg (if possible) can serve as a balanced diet. You may also like read 7 Breakfast Mistakes You Should Avoid
The basic ingredients in the above meal are:
Rice
Beans
The stew ; tomatoes, pepper, table salt, onion, pumpkin leaves, seasoning, vegetable oil)
Beef, egg or fish (if possible)
See the nutritional breakdown here:
Rice: Rich in carbohydrates. It also contains minerals like calcium, phosphorus and potassium in reasonable amount.
Beans (cowpea) : A very rich source of proteins and calories as well as minerals and vitamins. It is the cheapest source of protein.
Egg, beef, or fish (if present);
Egg- A very rich source of proteins. It contains complete protein. It also contains minerals like zinc, iron and vitamins like vitamin B12, and A.
Beef- A good source of proteins. A good source minerals like iron, calcium, copper, zinc. Vitamins such as vitamin B12, B6, B2 and B3 are also present in significant amount.
Fish- A good source of proteins. Also a good source of unsaturated fatty acids. It also contains reasonable amount minerals such as calcium, iron, selenium as well as vitamin B12
Stew:
Pumpkin leaves - Rich in vitamins such as Vitamin C, vitamin A. And minerals such as iron and calcium. You like also be happy after reading 10 Foods Rich in Calcium
Tomatoes - Rich in vitamin A (due to its high beta-carotene content). It also contains vitamin C, potassium, phosphorus and magnesium in significant amount. It also rich in lycopene.
Pepper - Very rich in vitamin C and A. As well as vitamin B6 and folic acid (vitamin B9).
Table salt - A good source minerals such as sodium, chloride and iodide.
Onion - Contains reasonable amount vitamins like Vitamin C, B9, and A. Also minerals like Zinc and calcium.
Seasonings- Good sources of minerals like iron, iodide, and sodium.
Vegetable oil - Source of fat (both saturated and unsaturated) and also source of vitamin A and E.
From the above breakdown you can see that with a plate of rich/beans with tomato stew you have your balanced diet as low income earner.
So you don't need to empty your pocket to obtain a balanced diet or you don't have keep malnourishing yourself on the platform that obtaining a balanced diet is expensive.
We all know that the economy of most developing Nations is not stable but regardless of how it maybe let embrace the habit of feeding well and most importantly embrace personal hygiene and physical activity (exercise). You may also like to read 7 Health Benefits of Regular Exercise