SOURCE
Food and Agriculture Organization of the United Nations - Nutrition and Consumer Protection
Eat a variety of foods
No single food by itself (except breast-milk) provides all the nutrients in the right amounts that will promote growth and maintain life. To achieve good nutrition therefore, it is necessary to consume as wide a variety of foods as possible from the age of 6 months.
Eat more vegetables and fruits
Liberal consumption of whatever fruits that is in season is encouraged.
Moderate fat intake
Limit the fat intake from animal foods.
Moderate salt intake
Limit intake of salt and bullion cubes.
Moderate sugar intake
Limit sugar intake.
Moderate alcohol consumption
Too much alcohol consumption can lead to risk of hypertension, liver damage, malnutrition and various cancers. There is also the problem of alcohol abuse. If you must drink, take alcohol in moderation. Avoid drinking alcohol when driving a vehicle or operating any machinery.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Eat a diet that contains a variety of foods in adequate amounts. Consume enough food to ensure adequate weight gain. Eat more of cereals, legumes, fruits, vegetables, dairy products and animal foods. Take iron and folic acid supplements as prescribed. Avoid alcohol, addictive substances and smoking.
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Start exclusive breast-feeding immediately after birth and continue for 6 months. There should be no bottle-feeding.
Adequate food and nutrient intake is essential during childhood and adolescence.
Children (25-60 months) Provide a diet that contains a variety of foods in adequate amounts. Add palm oil or vegetable oil to raise the energy level of complementary foods. Gradually increase food intake to 4-5 times daily as baby gets older. Provide dark green leafy vegetables, yellow/orange coloured fruits, citrus fruits, cereals, legumes, tubers and foods of animal origin. Limit the consumption of sugary food. Continue feeding even when child is ill.
School-aged children (6-11 years)
Provide a diet that contains a variety of foods in adequate amounts. Encourage consumption of good quality snacks, but limit the consumption of sugary snacks.
Adolescents (12-18 years)
Consume diet containing a variety of foods. Most of the energy should be delivered from roots/tubers, legumes, cereals, vegetables and less from animal foods. An increase in total food intake is very important at this stage, so is the need to enjoy family meals. Snacks especially pastry and carbonate drinks should not replace main meals. If you must eat out, make wise food choices. Liberal consumption of whatever fruits that is in season should be encouraged. Females need to eat more iron-containing foods like meat, fish, poultry, legumes, cereals as well as citrus fruits to enhance body's use of iron.
Adequate food and nutrient intake is essential in old-age.
Eat diets that are prepared from a variety of available foods e.g. cereals, tubers, fruits, vegetables, etc. Increase consumption of fish and fish-based diets. Eat more of fruits and vegetables. Eat more frequently.