| Health Corner |
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Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. 3 John 1:2 (NIV)  The effects that food have on people’s health, well being , and life expectancy, has been researched for a number of years . Although there is a direct relationship, many Guyanese pay very little attention to the food we eat except for the flavor but it’s about time that we pay attention to our health. Here are some tips: The dietary recommendations for a healthy lifestyle includes; 1. Eat less sugar – sugars provide no more than 10% of total energy intake. Avoid adding sugar to drinks and the use of soft drinks with high sugar content. Use more naturally sweet foods such as fruits and restrict the consumption of sweets and other sugary snacks. 2. Eat Less Fat – only an average of 75g of fat is needed for the average woman per day and 100g for an average man. To reduce intake, use low fat dairy products e.g. yogurt instead of ice- cream. Use more poultry and fish instead of red meat and avoid fried foods instead use grilled or baked and make use of low fat spreads as a substitute for butter and margarine. 3. Eat more fibre – the recommended intake of fibre is at least 30g per day for an average adult; to increase fibre consumption; a) Make use of whole grain cereal products e.g. whole wheat bread instead of white bread. Eat more fruits and vegetables and use high fibre cereals and legumes. 4. Eat Less Salt – no more than 6g of salt per day is recommended for an individual. a) Try alternative flavours to salt e.g. herbs and spices b) Cut down on salty snacks c) Eat less foods with salt added during processing e.g. sausages, cheese etc. 5. Drink Less Alcohol – alcohol puts us at risk of damage to the liver and also obesity. a) Become aware of the alcohol content of different types of drinks. b) Where possible, substitute alcoholic drinks with fruit juices etc. 6. Eat a variety of foods – to help us follow a healthy lifestyle, it is important for us to eat foods from the six food groups. These include; food from animals, fruits, vegetables, staples e.g. rice flour etc. Fats e.g. butter, cheese etc. and legumes, nuts and seeds e.g. peas and beans. Persons with health conditions such as high levels of blood pressure, diabetes etc. may require more or less nutrients and special food supply than those mentioned in the guidelines. Eat healthy and live longer. Tull, Anita, (1997) Food & Nutrition, Oxford University Press by Shonell Enoe Home Economics Teacher |
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