Ghana's 6 Food Groups: Complete Guide to Balanced Eating
Last Updated: December 2024 | Official Ghana Food-Based Dietary Guidelines 2023
Understanding Ghana's 6 Food Groups is the foundation of healthy eating. Created by Ghana's Ministry of Food & Agriculture, this framework shows you exactly how to eat balanced using OUR foods—not imported substitutes.
This comprehensive guide breaks down all 6 groups with Ghanaian examples, serving sizes, and practical meal planning strategies.
Table of Contents
- Overview: The 6 Food Groups Framework
- Group 1: Fruits (Servings & Examples)
- Group 2: Vegetables (Daily Requirements)
- Group 3: Legumes, Pulses & Nuts
- Group 4: Animal-Sourced Foods
- Group 5: Healthy Fats & Oils
- Group 6: Staples (Grains & Tubers)
- Building Balanced Daily Meals
- FAQs
Overview: The 6 Food Groups Framework
Why 6 Groups?
Ghana's dietary guidelines organize foods into 6 groups based on similar nutritional profiles. Eating from all 6 groups daily ensures you get complete nutrition.
Daily Targets (Based on 2,640 kcal/day for average adult)
| Food Group | Servings/Day | Amount (g/day) | Calories/Day |
|---|---|---|---|
| 1. Fruits | 1.5 | 226g | 158 |
| 2. Vegetables | 2.5 | 227g | 117 |
| 3. Legumes/Nuts | 3 | 198g | 636 |
| 4. Animal Foods | 1.5 | 144g | 262 |
| 5. Fats/Oils | 1 | 6g (1 tbsp!) | 54 |
| 6. Staples | 5 | 672g | 1,282 |
Note: These are averages. Adjust based on your goals (weight loss = fewer calories, muscle gain = more).
Group 1: Fruits
Recommended: 1.5 servings daily (226g total)
Common Ghanaian Fruits & Serving Sizes
| Fruit | 1 Serving = |
|---|---|
| Orange | 1 medium (150g) |
| Mango | 1 medium (200g) |
| Pawpaw | 1 cup diced (150g) |
| Pineapple | 1 cup diced (165g) |
| Banana | 1 medium (120g) |
| Watermelon | 1 cup diced (150g) |
| Avocado | ½ medium (100g) |
Why Fruits Matter
✅ Vitamin C: Immune support, iron absorption
✅ Fiber: Digestion, satiety, blood sugar control
✅ Potassium: Blood pressure regulation
✅ Antioxidants: Disease prevention
✅ Natural sugars: Healthy energy source
How to Get 1.5 Servings Daily
Easy combinations:
- 1 orange breakfast + ½ mango snack = 1.5 servings ✅
- 1 banana morning + ½ cup pineapple afternoon = 1.5 servings ✅
Budget Tips
- Buy seasonal fruits (50% cheaper!)
- Visit market at closing time (discounts!)
- Grow mango/pawpaw trees at home (free forever!)
Cost: ¢15-25/day for 1.5 servings
Group 2: Vegetables
Recommended: 2.5 servings daily (227g total)
Common Ghanaian Vegetables & Serving Sizes
| Vegetable | 1 Serving (100g raw) = |
|---|---|
| Kontomire | 2 cupped hands raw / 1 cupped hand cooked |
| Garden eggs | 5-6 small pieces |
| Tomatoes | 2 medium tomatoes |
| Cabbage | 1.5 cups shredded |
| Okro | 10-12 medium pods |
| Carrots | 1 medium carrot |
| Pepper | 3-4 fresh peppers |
Why Vegetables Are Critical
✅ Lowest calorie density: Eat lots, gain nothing!
✅ High fiber: Keeps you full, aids digestion
✅ Vitamins & minerals: A, C, K, folate, iron
✅ Disease prevention: Cancer, heart disease, diabetes
✅ Weight management: Fill half your plate!
The Kontomire Advantage
Kontomire is Ghana's vegetable champion:
- Only 20 cal/100g
- 3.1mg iron (17% DV)
- 6,000 IU vitamin A
Full guide: Kontomire Superfood
How to Get 2.5 Servings Daily
Example day:
- Breakfast: Tomato with eggs (1 serving)
- Lunch: Large kontomire stew (1.5 servings)
- Dinner: Cabbage salad (1 serving)
- Total: 3.5 servings ✅ (exceeded target!)
Cost: ¢15-20/day for 2.5 servings
Group 3: Legumes, Pulses & Nuts
Recommended: 3 servings daily (198g total)
Common Ghanaian Legumes/Nuts & Serving Sizes
| Food | 1 Serving = |
|---|---|
| Beans (cooked) | ½ cup (90g) |
| Groundnuts | ¼ cup / 1 small handful (30g) |
| Bambara beans | ½ cup cooked (90g) |
| Agushie (melon seeds) | 2 tbsp ground (20g) |
| Soya beans | ½ cup cooked (90g) |
| Cowpeas | ½ cup cooked (90g) |
Why Legumes Are Ghana's Protein Heroes
✅ Affordable protein: ¢15/kg vs ¢60/kg for meat!
✅ Complete protein when paired with grains: Rice + beans = all amino acids
✅ High fiber: 7-8g per serving
✅ Iron & folate: Critical for women
✅ Budget-friendly: Feed family on ¢50/week
The Rice + Beans Magic
Separately: Both lack essential amino acids
Together (waakye!): Complete protein = equivalent to meat!
How to Get 3 Servings Daily
Example combinations:
- Breakfast: Groundnuts in koko (1 serving)
- Lunch: Waakye (counts as 1.5 servings legumes)
- Snack: Handful groundnuts (0.5 serving)
- Total: 3 servings ✅
Cost: ¢10-15/day for 3 servings
Group 4: Animal-Sourced Foods
Recommended: 1.5 servings daily (144g total)
Common Ghanaian Animal Foods & Serving Sizes
| Food | 1 Serving = |
|---|---|
| Fish (tilapia, mackerel) | Palm-sized piece (100g) |
| Chicken | Palm-sized piece (100g) |
| Eggs | 2 eggs |
| Beef/Goat | Palm-sized piece (100g) |
| Milk | 1 cup (240ml) |
Why Animal Foods Matter
✅ Complete protein: All essential amino acids
✅ Vitamin B12: ONLY from animal foods (critical for nerves, blood)
✅ Heme iron: Better absorbed than plant iron
✅ Zinc: Immune function, wound healing
✅ Omega-3 (fish): Brain health, heart health
Fish vs Meat in Ghana
Fish is superior for Ghana:
- More affordable (mackerel ¢5-8 per tin!)
- Omega-3 fatty acids (meat has none)
- Lower saturated fat
- Traditional Ghanaian diet
How to Get 1.5 Servings Daily
Example combinations:
- Breakfast: 2 eggs (1 serving)
- Lunch: Small fish in soup (0.5 serving)
- Total: 1.5 servings ✅
Cost: ¢25-40/day for 1.5 servings
Group 5: Healthy Fats & Oils
Recommended: 1 serving daily (6g = 1 tablespoon!)
Common Ghanaian Oils & Serving Sizes
| Oil | 1 Serving = |
|---|---|
| Palm oil | 1 tbsp (15ml) |
| Groundnut oil | 1 tbsp (15ml) |
| Soybean oil | 1 tbsp (15ml) |
| Vegetable oil | 1 tbsp (15ml) |
Why "Only 1 Serving"?
Oil is VERY calorie-dense:
- 1 tablespoon = 120 calories
- ½ cup (common in stews!) = 960 calories!
Most Ghanaians use 5-10x the recommended amount!
Health Effects of Excess Oil
❌ Weight gain (extra 500+ calories daily!)
❌ Increased cholesterol
❌ Heart disease risk
❌ Fatty liver disease
How to Use Only 1 Tablespoon
Measure, don't pour!
- Use measuring spoons
- For 6-person pot stew: 2-3 tbsp max (not ½ cup!)
- Use non-stick pots (less oil needed)
- Grill/boil/steam instead of frying
Full guide: Ghana Cooking Oils Compared
Cost: ¢5-8/day for 1 serving
Group 6: Staples (Grains & Tubers)
Recommended: 5 servings daily (672g total)
Common Ghanaian Staples & Serving Sizes
| Staple | 1 Serving = |
|---|---|
| Rice (cooked) | 1 fist / 1 cup (200g) |
| Fufu | 1 ball (100g) |
| Banku | 1 ball (150g) |
| Kenkey | 1 piece (150g) |
| Boiled yam | 1 fist-sized piece (150g) |
| Boiled plantain | ½ medium plantain (100g) |
| Cassava/Gari | 1 cup (150g) |
Why Staples Are Energy Sources
✅ Carbohydrates: Brain fuel, physical energy
✅ B vitamins: Energy metabolism
✅ Fiber (whole grains): Digestion, blood sugar control
✅ Culturally central: Ghanaian meals built around staples
Choosing Healthier Staples
Best choices (low GI, high fiber):
- Kenkey (GI 41!)
- Yam fufu (118 cal/100g)
- Unripe plantain
- Brown rice
- Whole grain options
Moderate choices:
6. Banku (110 cal/100g, but GI 73)
7. White rice
8. Cassava fufu
Portion Control Is Key
For weight loss:
- 3-4 servings daily (not 5)
- Use fist method (1 fist = 1 serving)
- Fill only ¼ of plate with staples
For maintenance:
- 5 servings daily (as recommended)
For muscle gain/athletes:
- 6-7 servings daily
Cost: ¢30-50/day for 5 servings
Building Balanced Daily Meals
The Perfect Ghana Plate Method
Every meal should look like this:
🍽️ ½ plate = Vegetables (Group 2)
🍽️ ¼ plate = Protein (Group 3 or 4)
🍽️ ¼ plate = Staple (Group 6)
🍽️ Small amount oil in cooking (Group 5)
🍽️ Fruit for dessert/snack (Group 1)
Sample Balanced Day (All 6 Groups)
BREAKFAST (580 calories)
- 2 slices whole wheat bread (Group 6: staples)
- 2 scrambled eggs with tomatoes (Group 4: animal + Group 2: vegetables)
- 1 orange (Group 1: fruit)
- Tea with milk (Group 4: animal)
- Cooked with 1 tsp oil (Group 5: fats/oils)
Groups covered: 1, 2, 4, 5, 6 ✅ (Missing: Group 3)
LUNCH (620 calories)
- Small waakye (Group 6: rice + Group 3: beans combo!)
- Grilled fish (Group 4: animal)
- Large cabbage salad (Group 2: vegetables)
- Small shito (Group 5: oil)
- Small gari (Group 6: staples—extra)
Groups covered: 2, 3, 4, 5, 6 ✅
DINNER (540 calories)
- 2 balls banku (Group 6: staples)
- Okro soup with chicken (Group 2: vegetables + Group 4: animal)
- Kontomire in soup (Group 2: vegetables—extra)
- Soup cooked with 1 tbsp palm oil (Group 5: fats/oils)
Groups covered: 2, 4, 5, 6 ✅
SNACK (150 calories)
- Handful groundnuts (Group 3: legumes/nuts)
- 1 banana (Group 1: fruit)
Groups covered: 1, 3 ✅
DAILY TOTAL:
- All 6 food groups ✅
- Total calories: ~1,890 (perfect for weight loss!)
- Balanced nutrition ✅
- Culturally appropriate ✅
- Affordable (<¢100/day) ✅
Frequently Asked Questions
Do I really need all 6 groups every day?
Ideally, yes! Each group provides different essential nutrients:
- Group 1 (Fruits): Vitamin C, fiber, antioxidants
- Group 2 (Vegetables): Vitamins A, K, folate, iron, fiber
- Group 3 (Legumes): Plant protein, fiber, iron, folate
- Group 4 (Animal): Complete protein, B12, heme iron, zinc
- Group 5 (Oils): Essential fatty acids, fat-soluble vitamin absorption
- Group 6 (Staples): Energy (carbs), B vitamins, fiber (whole grains)
Missing one group = missing key nutrients = potential deficiency over time.
However: If you occasionally miss a group (busy day, traveling), that's okay! Aim for all 6 groups most days (80% of time).
Can I be healthy eating only Ghanaian food?
ABSOLUTELY! That's the whole point of these guidelines!
Ghana's 6 Food Groups prove you don't need imported foods to be healthy. Every nutrient your body needs is available in traditional Ghanaian foods.
Complete nutrition from Ghana foods:
- Protein: Beans, fish, chicken, eggs
- Carbs: Rice, yam, plantain, cassava
- Fats: Palm oil, groundnuts, avocado
- Vitamins: Kontomire, garden eggs, oranges, tomatoes
- Minerals: Fish, kontomire, beans
The 6 groups framework ensures you get EVERYTHING.
How do I eat all 6 groups on a budget?
Absolutely possible! Here's how:
Cheapest options from each group:
- Fruits: Bananas, oranges, seasonal fruits (¢15/day)
- Vegetables: Kontomire, cabbage, tomatoes (¢15/day)
- Legumes: Beans, groundnuts (¢10/day)
- Animal: Eggs, canned mackerel (¢25/day)
- Oils: Measure carefully—make bottle last! (¢5/day)
- Staples: Rice, gari, yam (¢30/day)
Total: ¢100/day = ¢700/week for one person
See: Budget Family Meal Planning for ¢500/Week
Can diabetics follow the 6 food groups?
YES—with modifications:
Adjustments needed:
Group 6 (Staples): Choose low-GI options
- ✅ Kenkey (GI 41)
- ✅ Yam fufu (GI 66)
- ✅ Unripe plantain
- ❌ White rice (GI 73)
- ❌ Regular fufu (GI 85)
Reduce portions: 3-4 servings staples (not 5)
Increase:
- Group 2 (Vegetables): 3-4 servings (fills you up without raising blood sugar!)
- Group 4 (Protein): 2 servings (slows carb absorption)
Complete guide: Diabetes-Friendly Low-GI Meal Plan
Are the 6 food groups good for weight loss?
YES—if you control portions!
Weight loss modifications:
Reduce:
- Group 6 (Staples): 3 servings (not 5) = save 400 calories!
- Group 5 (Oils): Be STRICT with 1 tbsp = save 200+ calories!
Increase:
- Group 2 (Vegetables): 4-5 servings (fills stomach, minimal calories!)
Maintain:
- Groups 1, 3, 4 as recommended
Result: ~1,400-1,600 calories while getting complete nutrition!
30-Day Weight Loss Meal Plan following 6 groups
The Bottom Line
Ghana's 6 Food Groups framework is brilliant because:
✅ Complete nutrition from traditional foods
✅ Culturally appropriate (sustainable for life!)
✅ Affordable (¢100/day feeds you completely)
✅ Flexible (works for weight loss, diabetes, pregnancy, athletes)
✅ Evidence-based (Ghana Ministry of Food & Agriculture + WHO)
✅ Easy to remember (just 6 categories!)
The secret to healthy eating isn't complicated:
Eat from all 6 groups daily. That's it.
- 1.5 servings fruits
- 2.5 servings vegetables
- 3 servings legumes/nuts
- 1.5 servings animal foods
- 1 serving oils (measure!)
- 5 servings staples
Do this, and you'll get everything your body needs—from Ghanaian food alone!
Download Free Resources
📥 Printable 6 Food Groups Poster (Hang in kitchen!)
📥 Daily Checklist (Track all 6 groups)
📥 Sample Weekly Meal Plans (All groups covered)
📥 Budget Shopping List (All 6 groups for ¢700/week)
Related Guides:
- 30-Day Ghanaian Weight Loss Meal Plan (Uses 6 groups framework)
- Portion Control Visual Guide (How much from each group)
- 15 Best Ghanaian Foods for Weight Loss (Best options from each group)
- Complete FBDG Guide (Deep dive into all recommendations)
Which food group do you struggle to eat enough of? Comment below! 💬
About: Based on Ghana's 2023 Food-Based Dietary Guidelines from the Ministry of Food & Agriculture. All serving sizes and recommendations are evidence-based for Ghanaian adults.
Eat from all 6 groups daily—your body will thank you! 🇬🇭💚
