When snacking cannot be avoided, select healthy snacks and consume in moderation to avoid excessive eating. Being at home for too long can lead to excessive snacking, which could lead to overweight and obesity. All snacks should therefore be healthy and consumed in small portions.

Examples of healthy snacks

  • Fresh whole fruits
  • Dried fruits
  • Milk (fresh or fermented)
  • Milk shakes (no added sugar)
  • Fresh fruit juices- made from fresh fruits with no added sugar6.
  • Fruit smoothies (no added sugar)
  • Nuts (e.g. groundnuts, cashew nuts)
  • Seeds (e.g. sesame, pumpkin)
  • Popcorn from maize, sorghum and amaranth seed (not sugar coated)



Note: You are encouraged to use fruits to sweeten snacks instead of sugar.

For example, in the recipe below, we have used mashed ripe banana to sweeten. Note that lemon juice is added to ripe banana mash to avoid discoloration. Only mash ripe banana when lemon juice is ready.

Also, limit the amount of cooking oil used to prepare snacks and avoid deep frying


1 cup wheat flour

1/3 cup boiled and mashed Irish potato

2 tablespoons (Tbsp Finely grated carrots.)

1 teaspoons (tsp) baking powder


2/3 cup Water or milk

2 tsp finely chopped coriander

1 tsp lemon rind

½ cup mashed ripe banana (to sweeten)

4 Tbsp lemon juice

30ml Oil


  1. Sieve flour and baking powder.
  2. Add Irish potato, coriander, carrots and lemon rind into the flour and mix well.
  3. Beat the egg, mashed banana and lemon juice in a bowl and add to the mixture in step 2.
  4. Add water/milk and mix thoroughly into a flowing paste.
  5. Add a little oil in the heated pan, pour the mixture and spread to desirable size. Pan fry till cooked on both sides. Note: You do not have to add oil to consecutive pancakes as the purpose of the little oil is to avoid sticking to pan.
  6. Cook until the paste is finished.
  7. Serve with tea or milk.











Photo courtesy of

Courtesy of Ministry of Health and Food and Agriculture Organization of the United Nation

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