I know that with a busy schedule, it can be difficult to make a change in our lifestyle and eating habits. The choice of a meal and how it is prepared may decrease or increase the risk of certain co-morbidities. The choice is yours to make a change at this moment. According to the Caribbean Food and Nutrition Institute, there are six food groups. The food group comprises: fruits, vegetables, staples, food from animals, legumes or nuts, and fats and oils. As it relates to dieting, there is not a one size fits all, given the fact that each person’s caloric (energy) requirement differs. The total number of calories in one’s daily diet is dependent on the person’s age, sex, as well as their activity level. Therefore, this forum can only be used to suggest tips to a perfect diet, but by no means exhausts the list of options that are available, as one gets creative in his/her meal selection and preparation. The right mix can help you live a healthier and longer life.
The plate can be seen as a circle with foods from the different food groups, of which half is from the fruits and vegetables, quarter being food from the staple group, and the remainder from animals and legumes or nuts. Fats and oils are to be used sparingly and do not need to be added, because most times they are already in the meal. It is essential to understand that a perfect diet is not one with the elimination of food from the staple group. Instead (as commonly practised) it is consuming food in the required proportion. A nutritionally adequate diet is based on a wise selection of a variety of foods in moderate amounts. Nutrients required to maintain health are provided by selecting foods from different food groups within the recommended number of servings.
Recommendations of portions of food to be consumed from each food group according to the Caribbean Food and Nutrition Institute are as follows:
From the recommendations made by the Caribbean Food and Nutrition Institute, in relation to the portion sizes, a range was given. The purpose of the range is that some individuals may need to consume portions form the lowest end across the food groups; this may include someone who wants to lose weight. On the other hand, others may need to consume from to the upper end of the food group, for example, someone with increase caloric demand or who needs to gain weight.
Having identified foods from the different food groups, the next step toward healthy choices is meal preparation. The first step is to have the desire to change and then to make the necessary preparations. Preparation may begin by making a grocery list to purchase as frequently as one may desire, such as weekly, fortnightly or monthly. Ensure that close attention and emphasis is placed on food labels. The benefit of this is that the portion, size, number of servings, total calories and nutrients are present, and if interpreted properly, it will contribute to meeting one’s caloric and nutrient requirements. The next step is to put the plan in action, which is meal preparation. Food that is boiled, steamed, stewed, grilled or roasted is a healthier choice and has less calories for the same portion than if fried or with gravy.
How food is combined or mixed for consumption from the different food groups also has added benefits. An example of this is callaloo which is high in iron, but unless prepared with salt fish or eaten with a glass of orange juice, the iron will not be absorbed, hence one would not have got that added benefit.
Studies have also shown that there are benefits to be derived from consuming 5-6 small meals per day rather than 3 meals. Doing so decreases the frequency of sever hunger and hence decreases the amount consumed at each meal; resulting in a decrease of caloric intake. Other tips include:
1. Eating from a small plate or packaging lunch in small containers, can result in a decrease in the amount of food consumed at any one sitting, if compliant.
2. When having your meals, consume vegetables and fruits before having food from the staple and food from the animal group. This will result in a decrease in the total caloric intake. Here is why, vegetables have less calories per serving and also has more bulk due to the fibre content. You will, therefore, feel satiated earlier and therefore consume less from the other food groups.
To continue reading, purchase Vol.8 #6, 2016 Issue.
Share this post:
I know that with a busy schedule, it can be difficult to make a change in our lifestyle and eating habits. The choice of a meal and how it is prepared may decrease or increase the risk of certain co-morbidities. The choice is yours to make a change at this moment. According to the Caribbean Food and Nutrition Institute, there are six food groups. The food group comprises: fruits, vegetables, staples, food from animals, legumes or nuts, and fats and oils. As it relates to dieting, there is not a one size fits all, given the fact that each person’s caloric (energy) requirement differs. The total number of calories in one’s daily diet is dependent on the person’s age, sex, as well as their activity level. Therefore, this forum can only be used to suggest tips to a perfect diet, but by no means exhausts the list of options that are available, as one gets creative in his/her meal selection and preparation. The right mix can help you live a healthier and longer life.
The plate can be seen as a circle with foods from the different food groups, of which half is from the fruits and vegetables, quarter being food from the staple group, and the remainder from animals and legumes or nuts. Fats and oils are to be used sparingly and do not need to be added, because most times they are already in the meal. It is essential to understand that a perfect diet is not one with the elimination of food from the staple group. Instead (as commonly practised) it is consuming food in the required proportion. A nutritionally adequate diet is based on a wise selection of a variety of foods in moderate amounts. Nutrients required to maintain health are provided by selecting foods from different food groups within the recommended number of servings.
Recommendations of portions of food to be consumed from each food group according to the Caribbean Food and Nutrition Institute are as follows:
From the recommendations made by the Caribbean Food and Nutrition Institute, in relation to the portion sizes, a range was given. The purpose of the range is that some individuals may need to consume portions form the lowest end across the food groups; this may include someone who wants to lose weight. On the other hand, others may need to consume from to the upper end of the food group, for example, someone with increase caloric demand or who needs to gain weight.
Having identified foods from the different food groups, the next step toward healthy choices is meal preparation. The first step is to have the desire to change and then to make the necessary preparations. Preparation may begin by making a grocery list to purchase as frequently as one may desire, such as weekly, fortnightly or monthly. Ensure that close attention and emphasis is placed on food labels. The benefit of this is that the portion, size, number of servings, total calories and nutrients are present, and if interpreted properly, it will contribute to meeting one’s caloric and nutrient requirements. The next step is to put the plan in action, which is meal preparation. Food that is boiled, steamed, stewed, grilled or roasted is a healthier choice and has less calories for the same portion than if fried or with gravy.
How food is combined or mixed for consumption from the different food groups also has added benefits. An example of this is callaloo which is high in iron, but unless prepared with salt fish or eaten with a glass of orange juice, the iron will not be absorbed, hence one would not have got that added benefit.
Studies have also shown that there are benefits to be derived from consuming 5-6 small meals per day rather than 3 meals. Doing so decreases the frequency of sever hunger and hence decreases the amount consumed at each meal; resulting in a decrease of caloric intake. Other tips include:
1. Eating from a small plate or packaging lunch in small containers, can result in a decrease in the amount of food consumed at any one sitting, if compliant.
2. When having your meals, consume vegetables and fruits before having food from the staple and food from the animal group. This will result in a decrease in the total caloric intake. Here is why, vegetables have less calories per serving and also has more bulk due to the fibre content. You will, therefore, feel satiated earlier and therefore consume less from the other food groups.
To continue reading, purchase Vol.8 #6, 2016 Issue.
Share this post: