FOOD AND HEALTH

“You are what you eat” one of the famous quotes. Just like computer experts say Garbage in Garbage Out. Currently one of the leading causes of death is non-communicable diseases commonly known as lifestyle diseases such as; obesity, heart diseases such as stroke, type 2 diabetes, colon cancer and hypertension just to name a few. Most of this diseases if not all are a result of elevated weight.

What is healthy weight then?

There is a measure used to indicate nutritional status in adults called BMI (body mass index) it basically shows whether your weight is healthy for your height.

BMI                             NUTRITIONAL STATUS

Below 18.5                   Underweight

18.5- 24.9                       Normal weight

25.0- 29.9                     Pre-obesity

30.0-34.9                        Obesity class 1

35.0- 39.0                     Obesity class II

Above 40                       Obesity class III

BMI was developed as a risk indicator of diseases, as BMI increases so does the risk of some diseases. 

These are some easy day to day practices in health nutrition;

1) Consumption of small frequent meals from varied food groups for optimum nutrition. They include; cereals, vegetables, fruits, meats, eggs, fish and sea foods, legumes/nuts, milk and milk products, oils and fats, honey/sugar.

2) Do not skip meals.

3) Regular physical activity.

4) Reduce on your starch intake especially during supper.

5) Avoid eating away from home since you have no control over the salt and oil used to prepare the foods.

6) Use a smaller plate.

How do you plan your meals to ensure you adhere to the above?

Your plate should look as such,

           

Any other method to use in determining how much to eat? YES-THE ZIMBABWE HAND FIVE

It is a simple example of how to plan your meals by using your own hands.

1 Closed fist = 1 portion of carb heavy food.

1 Thumb = 1 portion of fat heavy food.

1 Palm = 1 portion of protein heavy food.

2 Cupped hands = 1 portion of vegies or fruit.

 

How do you regulate blood sugars, cholesterol levels and blood pressure?

• Too much sugar and refined foods causes or rather leads to diabetes. Adjust your diet by taking slow release carbohydrates like; rice, bread, flour with lean protein foods such as poultry, fish/lentils and vegetables.
• Cholesterol is important for optimum brain function, healthy skin and production of hormones. Poly-unsaturated fats (vegetable origin) lower blood cholesterol while animal origin fats raise blood cholesterol.
• Use of egg whites, trimming excess fat from meats, removing skins from poultry before cooking, use of low fat milk products and consumption of foods rich in dietary fibre, vegetables and fruits will help regulate cholesterol.
• To regulate blood pressure; avoid adding uncooked salt to food while eating, regulate your consumption of refined foods with added salt, consume freshly ground spices instead of the artificial ones just to name a few.
• Finally, engage yourself in any physical activity while taking lots of clean safe drinking water for optimum health.