They should be considered as extras to your usual diet and only eaten occasionally and in small amounts. The recommended number of serves for each food group is different for children, teenagers, women and men
Zikuyenera kukhazikitsidwa ngati zongowonjezera kuzakudya zanthu za tsiku ndi tsiku nsipo zikuyenera kudyedwa apo ndi apo ndipo zochepa. Mlingo ovomelezeka pa magulu azakudya ndiwosiyana kwa ana, otha msikhu, amayi komanso abambo.