Let’s face it—ugali, chapati, pilau, and nyama choma are hard to resist. But if you’re trying to shed a few kilos, giving up your favourite Kenyan meals can feel like punishment. Good news? You don’t have to quit them completely. You just need to make a few smart swaps and eat mindfully.

1. Watch the portions, not just the food.
A mountain of ugali might look satisfying, but your body only needs a small fist-sized piece. Pair it with more sukuma wiki or managu (they’re low in calories and packed with nutrients), and limit the heavy starch.

2. Choose whole over refined.
Instead of white ugali, try ugali ya wimbi (millet) or ugali ya mhogo (cassava)—they’re higher in fiber and keep you full longer. Swap white rice with brown rice or even ndengu (green grams) for a lighter, protein-rich option.

3. Rework your chapati.
Love chapati? Try making it with whole wheat flour, reduce the oil, and stick to one piece. Serve it with a bean stew and a side of vegetables for a filling but balanced meal.

4. Grill, don’t deep fry.
That crispy kuku or tilapia might be tempting, but grilling or boiling with spices can still be delicious and way healthier. Try this quick recipe:

Spicy Grilled Tilapia

1 whole tilapia

Juice of 1 lemon

1 tsp paprika

1 tsp garlic

Salt and pepper to taste

Rub the fish with the seasoning, let it marinate for 30 minutes, then grill until golden.

Bottom line?
Kenyan food isn’t the enemy—how we cook and serve it matters most. Eat local, eat smart, and your waistline will thank you.