Small treacherous doughnut balls. Easy to gulp. Thread with care as it is extremely high in processed sugars thus huge in bad calories.

Very popular snack in West Africa. Be careful how much you eat as each piece of fried pastry could add up 20-30 calories. Stop at a handful. (20 chin chins)

Soup for the soul: Chicken vegetable loaded soup. Great for colds.

8 fluid oz of white wine

1-8 fluid ounce of red wine

Chobani Greek yogurt. Comes in delectable flavors. Best yogurt out in the market. High in proteins. Great for an after workout meal.

Smoothies of all kinds, mango, strawberry, pineapple, papaya, peach, banana or mixtures of two or more. Special of all is the tropicana smothie made from various tropical fruits and yogurt.

Cabbage and egusi soup. Sumptuous delicious and nutritive way of eating cabbage. You will never say No to this rich meal full of antioxidants.

Small serving size from fast food restaurants or home made. My best option is McDonalds.

Plain bread rolls: Side dish for most meals.

1-2 inch/4 inch slice of marble cake

American's call it cookies. The Brit's call it biscuits. Go figure. Either way, it tastes good. So far as you eat the right quantity.

Chocolate chip cookies, 2 medium size cookies (2.25 inch diameter)

Vanilla Ice Cream (icecream), 1 cup (4 fl oz)

Bread, mixed-grain (includes whole-grain, 7-grain), 1 slice, large

One slice of pizza from Pizza hut (medium pan pepperoni pizza - 1 slice.

Finger leaking spinach sauteed in olive oil and garlic. Great way to eat your greens in its most nutritional form.

A quick and tasty way to eat your cabbage. Get it braised and have a blast.

Roasted eggplant in a French roll with feta cheese, basil and garlic mayonnaise. This was my favorite sandwich of all time, adapted from a cafe at the University of California, Irvine. Courtesy: allrecipes.com

Bacon, lettuce and tomato sandwich: Courtesy of allrecipes.com

Peanut butter and honey sandwich. Great for a quick lunch.

How to prepare a hot "hot dog" for your kids to stay warm from allrecipes.com

California grilled veggie sandwich. allrecipes.com

Grilled cheese pizza sandwich. www.sparkpeople.com

Healthy grilled turkey sandwich, c/o sparkpeople.com. Great choice for your lunch after your thanksgiving dinner

Veggie sandwich from sparkpeople.com

Chef Meg's roast beef sandwich, c/o sparkpeople.com

A healthy sandwich which can ge eaten as adesert.

McDonalds Grilled Chicken Asian salad: Great choice for McDonalds meals. Pick this up for a quick lunch.

Great spinach harvest salad (nutty, creamy, fruity - holiday salad)

Just like what you will get from KFC or Popeyes with a great twist. Enjoy

For tofu lovers. Tastes really great. Give it a try.

Great cancer preventing broccoli salad filled with antioxidants. Tasty too

Enjoy the flavor of water chestnuts and chicken in a salad

One of the most savory salads I've ever had. Non-salad eaters will like this! with a homemade delicious dijon-parm vinaigrette that tastes really similar to caesar dressing.

Eggplant stew typically known in the North West province of Cameroon as jakantu stew or garden egg stew is a very delicious nutritious meal served with plantain or other starches desired.

8 oz glass of juice

Soda

16 oz bottle of guiness stout

12 oz of heineken

Suya is the meal of the streets seranating every corner of African markets across the globe. Popularly known in the Western world as beef kebabs.

Mixed vegetables: A serving size is 1 10 oz frozen package

Roasted chicken is a staple meal eaten globally

Roasted fish is a super meal eaten traditionally with any other meal of your choice. Typically, roasted fish is eaten with bobolo, potato, or plantain (dodo). The picture above shows a meal that contains 4-5 servings

Dried and roasted /salted mixed nuts

Prunes could serve you well in the desart. Have 5 of them for a serving

1 serving of dried fruit, e.g raisins etc. Dried raisins etc.: Serving size = 50 raisins

1 nectarine. 2-1/2 inch in diameter. Slice and eat

Western pear

Watermelon: 1 serving which corresponds to 3 slices.

Large size. (3-1/16 inch diameter)

apple (medium size) 2.75 inch diameter

Known in Cameroon as pear

World wide fruit.

This mixture of locally toasted corn ang groundnut is a staple snack in most schools and homes in the North West province of Cameroon.

1 cup of mixed fruits

Tropical fruit

Mango eaten without peel

Popularly known as paw paw

1 cup of diced pineapple

Citrus fruit

Beans made in the form of a soup or a porridge. Served all over Africa just like baked beans in the Western world

Quick meal in West Africa made by cooking the garri in hot water. Very popular all over West Africa.

Black eyed peas paste. Koki beans is popular all over West Africa. One serving size is a cell phone size.

Popularly known as stew, it is typically served with rice. One of the most staple meals in West Africa.

Garri is eaten in various different ways. It can be eatedn as a snack, soaked in cold water with sugar and eaten with peanuts or cocounts or cooked with hot water to eat with okra soup. This is a very popular meal all over West Africa and is a staple for
students all over the West part of the continent of Africa

Koki corn is a very delicious meal made from fresh sweet corn and condiments served in some West African countries.

Known in parts of Africa as Adam's fruit

Pasta and pasta sauce

Dodo and egg. Typical meal for breakfast in West Africa

Porridge plantain also known as sese plantain. Very nourishing meal fit for a hungry person.

Chinese origin. Very well loved among Africans

Jollof rice is a beef/vegetable/rice combo dish that is prepared similarly to spanish rice. Cooked and enjoyed in most parts of

Accra banana is a fried pastry made from cassava mixed with banana. Sweet sensory fried banana pastry

Corn and beans gumbo. Picture shows 1.5 serving. A serving size is 1 serving spoon of the gumbo,or 1 -8 oz cup

Blended pumpkin seeds mixed with delicious condiments, wrapped in plantain leaves and steamed. Common in different parts of West Africa especially Cameroon

Delicious dried yam meal eaten in Yoruba land in Nigeria

Muyondo is a meal made by fermenting cassava eaten in most areas of Cameroon. Its nutritional content is very similar to that of fufu popularly eaten in Nigeria. The picture shown is about 3 servings of muyondo.

White or brown rice

Bobolo is a West African favorite starch made from fermenting cassava (yuca), for days and then extracting the starch and boiling. The picture indicates 2 servings of bobolo.

Plantain fufu (100 gms). 1 cup of dried is ~400 calories

Sweet potato, cooked, baked in skin Serving Size: 1 medium (2" dia, 5" long, raw)

Fried plantain. Delicious way of eating plantains. Children from all over the world love it. Popular in Africa and South and Central American countries.

plantain (1 small size plantain), if sliced will fill a cup

cocoyam: 1 fist size. If sliced will fill a cup

Cassava (boiled) cell phone size

Semolina: Serving size: 0.25 cups dried

Boiled yam. One slice shown above is approximately 1 round slice; 5 inch diameter

Accra beans is great with pap for breakfast. A meal served in most regions of Cameroon made from processed black eyed peas. Delicious

Very popular meal made from semi-ripe plantain and mixed vegetables. A very colorful sumptuous meal fit for the palace.

Special paste eaten in the North West province in Cameroon. Usually served as a side delicacy with fufu and njama njama

This is a very popular meal mostly eaten in the South West province in Cameroon made from cocoyam paste mixed with palm oil and seasonings to taste.

Yam fufu: The picture designates 1.5 serving sizes of yam fufu. A serving size is a cell phone size or a deck of card size.

The picture designates a serving and a half of rice fufu. Typical fufu meal made from rice powder. A serving is described as a cell phone size or the size of a deck of cards.

Pepper soup is a great soup for cold nights usually served during dinners. Of West African origin.

Huckleberry (njama njama). Very popular nutritious vegetable meal that is eaten with corn fufu in the North West part of Cameroon. Huckleberry is from the same family as watercrest.