How to Eat Healthfully

Healthy eating should never be complicated, but the huge numbers of “diets” that are available through various media suggest otherwise. Some diets suggest that if you are not eating according to your blood type you are not eating well. Others tell you that you have to eliminate all intakes of various food groups while even more tell you that the secret to healthy eating is combining certain foods to make a meal.  Navigating all the bits of dietary guidelines can be difficult and frustrating.  When it comes to healthy eating, dietitians recommend eating a wide variety of food in moderation. Here are 10 simple guidelines to make sure your diet is balanced and healthy.

1. 1. Eat a rainbow.

Different  colors provide different nutrients. The more colorful your diet, the more likely you are to get all the nutrients your body needs to function well. Aim for at least three colors on your plate. This will not only ensure that you get more nutrients, but will also make the food look more appetizing.

2. Load up on fruits and vegetables

The number one way to ensure that you are eating a rainbow is to add plenty of fruits and vegetables to your plate.  The options are limitless with shades of red, orange, green, purple and white constantly in sight.  While all fruits and vegetables are healthy, choose deep coloured varieties to ensure the best nutritional bang for your buck.  When eaten as part of a meal, fruits and vegetables make up ½ of your plate with more vegetables than fruit on the plate.

3. Enjoy whole grain carbohydrates

Despite popular belief, carbohydrates (starches/carbs)  are an essential part of a healthy eating plan. They are easier for the body to breakdown and the preferred source of energy.  Aim for 6-11 servings of carbohydrate foods per day and as much as possible, choose wholesome whole grains as opposed to refined grains which often have valuable nutrients stripped from them.  Carbohydrates to enjoy  include whole grain flour, straight run maize meal (cornmeal), brown rice, millet, sorghum,   amaranth and teff.  Avoid refined starches such as white rice, white flour, super-fine maize meal (cornmeal) and fufu powder. To ensure adequate portioning,  wholesome carbohydrates  should  make up ¼ (quarter) of your plate.

4. Choose healthy protein foods

Vegetable protein foods such as dry beans, soya, lentils, nuts, peas,  and other legumes make excellent protein choices because they are naturally low in fat, calories and yet a good source of fiber and other nutrients. Substitute these choices for meat several times a week. Fish and poultry are also good sources of lean protein (just be sure to choose the breast meat more often and remove the skin from the bird prior to eating.) If you choose to eat red meat,  opt for lean cuts. Protein foods should cover ¼ of your plate.

5. Add a source of calcium

Calcium plays a vital role in creating and maintaining strong bones and teeth while decreasing the risks of heart disease, blood pressure and diabetes.  While milk  and dairy products are a great source of the mineral, they are not the only source.  Dried fish eaten whole (with the bones), bone marrow, leafy green vegetables, black eyed peas, canned baked beans and oranges are options that can add calcium to the diet. Aim to have at least one good source of calcium to the diet at each meal.

6. Watch the salt
   

People of African descent are genetically at risk for high blood pressure (hypertension), which if left untreated can have serious consequences.  Research shows that the higher a person’s sodium intake, the higher that person’s blood pressure.  Salt is the number one source of sodium in the diet and for this reason, its use must be limited. Flavour your food with salt-free seasonings, herbs and spices and avoid adding salt to your food when sitting down to eat. Also, be careful of packaged food as well as food prepared outside the home, it is often laden with sodium.

7. Choose healthy fats

Not all fats are created equal.  Saturated fats found in animal fats and other fats which are solid at room temperature increase an individual’s risk for heart disease and should be limited in the diet.  Examples of saturated fats include full fat cheese, sausage, bacon, ribs, chicken skin and fatty cuts of meat.  Choosing reduced fat dairy products, lean cuts of meat, and removing skin and visible fat from animal protein will reduce overall saturated fat content of a food item.  Instead of saturated fat, choose healthier polyunsaturated and monounsaturated fatty acids which are found in oils such as olive, soybean, corn, and cottonseed. Other great sources of healthy fats include fatty fish, avocado, sunflower seeds.

In some African countries, palm and coconut oils are the preferred oils for cooking.  While these are both plant based oils, they are solid at room temperature and therefore saturated fats. Use these in moderation.

8. Use (and drink) added sugar in moderation

   Sugar (Photo credit: Wikipedia)

With the exception of calories, most of the foods with added sugars provide very little to no nutritional value. In addition to causing weight gain, they are associated with dental problems, heart disease, obesity and recent studies link their increased consumption with type 2 diabetes.  Foods high in sugar include table sugar, sweetened desserts, cakes, biscuits, sweets, ice cream, regular soft drinks etc.  Do not consume them on a regular basis.

9. Get moving

Exercise is a great way to get healthy, feel great, and lose weight.  Aim  to get at least 30-60  minutes of moderate intensity physical activity on most days of the week.  Even if your job still requires that you do plenty of digging, you still need to give your body a different challenge. So, strap on your shoes and get walking.

10. Use alcohol in moderation

    Alcohol! (Photo credit: Lynda Giddens)

Drinking too much alcohol has been linked to an increase in blood pressure, development of cirrhosis, stomach issues, cancer, diabetes and stroke. If you choose to drink alcohol, do so in moderation.

Take Home Message

author Micheal Pollan sums up healthy eating in a simple phrase: “Eat food, mostly plants,” In addition eat moderate portions and take care of your body by engaging in regular physical activity.

Here’s to your health.