Are you eating Right?
There has been a lot of hype about diets and good nutrition, but it has become increasingly clear that patients still do not get the concept of balancing their diet. Some food groups are consumed in excess, whereas others are neglected completely, in an effort to attain a certain dietary target.
The result is usually ill health.
The weight-lifting manual labourer in a construction site, the secretary in the office, or the elderly lady enjoying her retirement all have different energy requirements. However, they all need a balanced intake of nutrients.
Food should nourish, help reserve health and play a part in fighting ailments. It should also help us recover our good health when we are unwell.
There are no good or bad foods, strictly speaking, only good and bad diets. All foods contain different levels of nutrients, and no single food can provide all the nutrients our bodies need in the right amounts.
The exception of course is breast milk, which on its own provides adequate nutrition for the first six months of life.
To maintain health and function efficiently, our bodies need 13 vitamins and 16 minerals, as well as starch, protein and fats. And although it is not a nutrient in the strict sense, your body also requires a lot of water. The trick lies in how to combine the foods we eat. so we have a healthy diet. Below is a summary of the food groups and the nutrients they provide, and how to best get these nutrients.
Carbohydrates
Bread, cereals and their products (including ugali. chapati. rice etc) are the principle sources of nutritious complex carbohydrates (starch), fibre and the group B vitamins.
Choose whole wheat, brown or high fibre brands of bread and cereals. When making sandwiches, use thicker slices of bread. They are usually more filling and you end up eating less bread. The largest proportion of your meal should come from this group.
Try not to fry any of the foods in this group, or spread margarine or butter thickly on bread. This provides extra fat and cancels out the benefits you are trying to obtain.
Fruits
This group includes fresh fruits, fruit juice and dried fruits. Commercially prepared fruits and juices tend to have added sugar and preservatives, and are more expensive than the fresh products. They should be used occasionally. Fruits provide fibre, vitamins, especially A, C and folate, as well as some simple carbohydrates.
Select a wide variety of fruits. Look out for the fruits in season, as they will be cheaper and fresher. Eat more fruit
by having them for dessert, as snacks or as accompaniments to meals.
Try not to eat excessive amounts of fruit in one sitting. This may lead to an upset tummy, especially if the fruit has not ripened well.
Vegetables
These are the backbone of many diets, whether vegetarian or not. They provide not only vitamins and mineral, but fibre and carbohydrates as well. Vegetables can be cooked or eaten raw as salad. Care should be taken to cook vegetables in very little water and for their nutritional value. Raw vegetables should be thoroughly washed under running water before consumption. Avoid deep-frying vegetables, as they tend to soak up a lot of oil. Stir-fry is a healthier option.
Milk and dairy products
The main nutrients obtained from this group of foods are calcium, magnesium, protein, riboflavin and Vitamin B 12. These should be consumed in moderate amounts, choosing low fat versions whenever possible. Children need the energy provided by whole milk. Therefore they should not be given skimmed milk. Try not to consume large amounts of butter, ghee, cheese and cream, as these are very rich in cholesterol.
Proteins
Beef, poultry, fish, and other protein alternatives foods provide protein, iron, zinc and some of the B vitamins.
especially Vitamin B12. These should be eaten in moderation, with all visible fat trimmed before cooking. Oily fish should be consumed regularly. Avoid preserved and processed meats, as they usually contain large amounts of salt, fat and preservatives. Grilling, poaching, boiling and steaming are healthy ways to cook meats. Avoid frying. Skim the fat from meat juices when making gravy.
Fatty and high sugar
Margarine, butter and other spreads, chocolates, cream, pastries… the list is endless. These should only be eaten sparingly. During the festive times, avoid the temptation to indulge in the savoury goodies by eating healthy food before, thereby leaving little space for sweets and other goodies.
END: PG21/44-45