Sunday, January 9, 2011

Eating to Survive

Ackee and Saltfish
It is a fact that even though many persons will be the first to tell you they do eat properly, they have an incorrect definition of healthy eating.
Healthy eating means consuming foods from the six food groups in their correct portions daily.

That is all that is needed to be able to improve your nutritional status.
Eating to Survive is the name I have given this post in an attempt to show you that you do not need to be extravagant in order to be healthy, you only need to know the basics of nutrition. I will therefore attempt to help you to learn these basics.
So exactly how much and what do you need to eat in day to survive?



For a healthy individual you are recommended to consume three meals per day: Breakfast, Lunch, Dinner. These meals should consist of at least 3 of the 6 food groups that we have in the Caribbean. The six food groups are tabulated below.


1. STAPLES
2. FOODS FROM ANIMALS
3. LEGUMES
Bread
Bammy
Biscuits
Noodles
Cornmeal
Breakfast Cereals
Breadfruit
Sweet Potato
Irish Potato
Green bananas
Yams
Rice
Pasta
Chicken
Ham
Liver
Fish
Shrimps
Cheese
Goat
Beef
Pork
Egg
Milk
Yogurt
Almonds
Dried Peas and Beans
Green peas
Baked Beans
Peanuts
Textured vegetable Protein
4. VEGETABLES
5. FRUITS
6. FATS & SUBSTITUTES
Cabbage
Cucumber
Lettuce
Okra
Tomato
Carrot
Pumpkin
Onion
String Beans
Grapefruit
Orange
Banana
Guava
Mango
Papaya
Watermelon
Apple
Peaches
Margarine
Avocado
Ackee (Jamaican)
Peanuts
Olives
Butter
Oil
Salad Dressing
Lard
Shortening
Coconut












































Combining food groups is simple to do and we usually do this without thinking about it. However, we sometimes combine two different foods from the same food group, e.g Fried Plantain and Bread  or we don't have at least three food groups e.g Bread and Butter. The rule to remember is that a meal is made up of at least three food groups.
Below are common meal combinations that we consume in Jamaica.

Breakfast :
Callaloo(Veg) and Saltfish (FFA) + Green bananas and Dumplings (Staples) + Orange (Fruit) + Milo with Milk (FFA)

Lunch:
Stewed Chicken (FFA) + Rice and Peas (Staples and Legumes) + Steamed cabbage and carrots (Veg) + Orange Juice (Fruit).

Dinner:
Vegetarian Stewed Peas (Legumes) + Steamed white rice (Staples) + Steamed cabbage and carrots (Veg)
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Contrary to popular belief you don't need to buy expensive concoctions to be eating healthy. These foods are exotic and it is important to experiment and explore the whole world of food. It is important to remember however, that all you need to do is consume 3 meals per day with a combination of three or more of the 6 food groups.
In my next blog entry I'll address issue of the amount of food to be consumed in a meal.
How much food is too much?



2 comments:

mark said...

This topic has always seemed a mystery to me. Thnx for simplifying.

Tanya said...

No problem Mark, feel free to comment or ask questions pertaining to this topic or others.
Look out for my next blog entry where i will discuss amounts.