Why portion size matters with swallows
Banku, fufu, kenkey, tuo zaafi, akple, eba and konkonte are all mostly starch. They are excellent sources of energy, but because they are smooth and easy to swallow, it is easy to eat more than you need before you feel full.
Swallows also vary a lot in size from one chop bar or home to the next. A ball from one seller might be twice the size of another, so learning to judge portions by eye is a useful skill.
Simple visual guides
You do not need scales to estimate a portion. Your hand is a handy, always-available guide that scales with your body size.
For many adults, a portion of swallow about the size of one or two fists is a reasonable starting point for a main meal. More active people may need more, and those aiming to lose weight may prefer the smaller end.
- One fist: a modest portion for a lighter meal or weight loss
- One and a half to two fists: a standard portion for many adults
- Half a kenkey ball is often enough for a lighter meal
- Fill the rest of the bowl with soup, vegetables and protein
How the different swallows compare
Fufu, made from cassava and plantain, is soft and high in water, so a bowl can look large. Banku and kenkey are made from fermented corn dough and are fairly dense. Tuo zaafi and akple are corn or millet based, while eba and konkonte come from gari and dried cassava.
The energy per bite differs a little between them, but portion size usually matters far more than which swallow you choose. Pick the one you enjoy and focus on the amount.
Balance the bowl
What you eat with your swallow shapes the whole meal. Light soup, okro soup and kontomire stew add vegetables and fibre with relatively little oil, while groundnut and palm nut soups are richer and more filling.
Ask for extra vegetables or fish in your soup and a slightly smaller ball. You still get the meal you love, with better balance.
Check your portions with a photo
If you are unsure how much you are eating, a photo helps. Dunu can estimate calories and macros from a picture of your bowl, and you can adjust how much you ate if you shared or left some.
Over a few weeks you will learn what a comfortable portion looks like for you, and you will not need to think about it as much.
Common portion mistakes
One common habit is eating the swallow out of politeness or habit after you already feel full. It is fine to leave some, or to ask for less from the start.
Another is pairing a large swallow with another starch, such as fufu with extra plantain or banku with fried yam. Pick one main starch per meal and let soup, vegetables and protein make up the rest. Eating quickly is a third: swallows go down easily, so slowing down gives your body time to register fullness.
- Serve yourself before sitting down rather than eating from the pot
- Avoid doubling up on starches in one meal
- Eat slowly and put your hand down between bites
- Save leftovers for another meal
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.