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• Eat from the rainbow bowl – a variety of
                                         foods that are different colours.
                                       • Avoid processed food that has lost nutrients
                                         from being too refined; or has additives such
                                         as colouring, preservatives, flavouring, extra
                                         sugar and salt. These additives weaken your
                                         gut microbes and your immune system.





                                            • Use clean water to wash and prepare all your
                                              food. Fresh food is best, so grow it yourself if
                                              you can. If you buy your food, try to know the
                                              source of it.
                NELIMA                      • Don’t cook food for too long and avoid using
                                              too much salt and too much oil.






                                              • Avoid sugar! Sweetened products such as
                                               sodas have far too much sugar for our
                                               bodies, and many processed foods contain         SARAH
                                               a lot of sugar. Processed or added sugar
                                               has no nutritional benefit, and can cause
                                               health problems such as obesity, diabetes
                                               and many other chronic diseases. You can
                                               get all your energy needs from the natural
                                               sugars in fruits, vegetables and grains.







                                                  • If you follow these guidelines, you will
                                                    make your body much stronger. Martha
                                                    summarised it well for us. Martha?
               JAMES SEKURU






                                                     • Eat a wide variety of fresh,
                                                       local foods, produced
                                                       naturally. Emphasise traditional
                                                       foods and dishes, as Mbuya
                                                       says. Then you’ll be taking the
                                                       best medicine to fight against a     DR HARRIET
                                                       serious infection of COVID-19!          KARIBU










           30                   MARTHA                                                       www.barefootguide.org
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