12/11/2025
We’ve started our next topic with the staff at “Health Eating: 3 Food Groups & Portion Sizes”
In Fiji, a healthy balanced meal consists of 3 food groups:
🍞🥔🍠 Energy Foods— gives the body fuel to work hard
🍎🍍🥒🥕 Protective Foods— keeps the body free of diseases, foods with vitamins and nutrients
🥩🍗🫘 Body Building Foods— repairs muscles and gives the feeling of fullness
The portion sizes for the three food groups are as follows:
🤛 Energy foods— one cupped hand
🤲 Protective foods— two cupped hands
✋ Body Building foods— size of palm (without fingers)
(👍 Fats— tip of thumb)
Examples of balanced meals:
Breakfast: 2 wheat bix, 1 banana, 1 scoop peanut butter, 1 cup milk
Lunch: 2 slice bread, lettuce, tomato, cucumber, 2 lightly fried eggs
Dinner: 1-2 piece dalo (size of fist), bele, onion, carrot, 1 small fish (size of palm)
Our goal this week is to choose one meal per day to focus on making balanced and healthy.
What do you need to add to your next meal to make it more balanced?
