Controlling Serving and Portion Sizes

"Having a balanced diet does not require you to withhold the foods you enjoy from yourself, you just need to carefully plan and stick to the recommended portions and consume them appropriately.”

It was drilled into our heads, don't follow crash diets, practice portion control so many times, that I don't even stop to investigate fad diets anymore. Having a balanced diet does not require you to withhold the foods you enjoy from yourself, you just need to carefully plan and stick to the recommended portions and consume them appropriately. What does this even mean? Too much or too little of the required foods will result in an imbalance. 

While it may seem daunting to try to take control of your food portions or even to differentiate Servings from Portions, as with everything else, it just takes a little research. I have outlined below how you can go about doing so.

Healthy Snacking

"Snacks are meant to be smaller meals that help to prevent you from feeling hungry, keep your blood sugar stable, and prevent overeating. This also helps you to satisfy your caloric requirements for the day."

Snacking is having small meals in between your regular three meals per day. In Jamaica when we talk about snacks, we are actually referring to high calorie, high fat, and low nutrient foods like cheese puffs, chips, pastries, sweets, and sugary drinks. However, we all know that for the most part these foods simply fill us up with empty calories. How are we supposed to snack and consume healthy snacks? 

Reading Food Labels for Nutrition Facts

"Using pre-packaged foods is not a bad thing, because food manufacturers are legally required to list everything they add during the manufacturing process. They are also required to establish a baseline for the number of servings in one package and defining what one serving of their product is."

A huge part of meal planning usually tends to emphasize home-cooked meals, because this usually leads to an easier way to control exactly what we are consuming. However, this is not very practical for most people who purchase pre-packaged foods because it is cheaper and more convenient than fresh options. However, using pre-packaged foods is not necessarily a bad thing, because food manufacturers are legally required to list everything that is added to these foods during manufacturing. They are also required to establish a baseline for the number of servings in one package and defining what one serving of their product is.  The information is usually placed on food labels however you need to know how to interpret it for it to be useful to you.

Recipe for Jamaican Rice and Peas

"Rice and Peas is a dish that combines red kidney beans with white rice that is then cooked in a liquid full of herbs spices and seasonings along with coconut milk, this dish is very flavorful and complements any protein."

Rice and Peas. Photo courtesy of franksoupbowl.com

Rice and Peas is a dish that is a constant in the Jamaican diet that combines red kidney beans with white rice that is then cooked in a liquid full of herbs spices and seasonings along with coconut milk, this dish is very flavorful and complements any protein. While kidney beans are a source of protein there is usually not enough in a serving of rice and peas to satisfy the protein requirements to be eaten on its own, it, however, adds a little extra protein and fiber. There are variations such as adding gungo peas but those are for very special occasions like Christmas dinner, you will however find rice and red kidney peas available throughout the year. Rice and peas is a vegan dish, if not by design, by necessity, and regularly eaten by almost everybody on the island. 

The Ital Livity of the Rastafarian Diet

Ital food, derived from the word "vital food." means food that is natural, pure, and clean.

Rastafarianism is a religion that developed in Jamaica during the 1930s. It is classified as both a new religious movement and a social movement by scholars of religion. It has been adopted by many groups around the globe and combines Protestant Christianity, mysticism, and a pan-African political consciousness.

What exactly is Ital food?

Ital food, derived from the word "vital food." means food that is natural, pure, and clean. For a Rastafarian, an ital diet is characterized and one that contains no salt, no chemicals, no flesh, no blood, no whites (called white blood), no alcohol, no cigarettes, and no drugs.

Smoothies: A Meal in a Cup

What are smoothies, and how can they be used to support a balanced diet

According to Merriam-Webster,  a smoothie is a creamy beverage made of fruit blended with juice, milk, or yogurt, although ice cream is used in some instances. It usually has a liquid base such as water, fruit juice, plant milk, and sometimes dairy products, such as milk, yogurt, ice cream, or cottage cheese.

Although I really like smoothies, I don't have them often but I plan to change that because it's an awesome way to pack in nutrients and fiber into a cup with little to no hassle.  Smoothies can be used as meal substitutes and snacks as they are so filling so they are sometimes consumed for breakfasts or after workouts. In addition to juicing fruits and vegetables, smoothies can also be used to hide foods you would not otherwise choose to eat. 

Is Healthy Eating Really That Hard?

"There are no foods that are inherently bad or good,  and what is needed is a balance and variety in the foods we eat."

Why can't I eat whatever I want? This is a question that I have asked many times and I am sure you have as well. In reality, no one is stopping us from eating what we want, but we often deny ourselves the foods we enjoy in order to achieve and maintain and reach our  'goal weight'. This habit of denying ourselves the things we enjoy often backfires in harmful ways e.g. binge eating, purging. 

Most disordered eating patterns are rooted in unhealthy relationships with food. Some of us genuinely believe that some foods are bad and some are good. However, in actuality, there are no foods that are inherently bad or good,  and what is needed is a balance and variety in the foods we eat.

Yogurt: A Superfood

"Yogurt helps to regulate the digestive system and is a source of many nutrients like calcium, protein, and B- vitamins. It has detoxifying properties that are useful in weight loss and weight control."

Yogurt Bowl

I was introduced to the wonders of Yogurt, during a second-year Food Microbiology class at University. Before that, I had only seen it on television and had been uninterested in buying it at the supermarket. I was fascinated by the process of making it and this started my obsession with Yogurt.

Yogurt is made by adding good bacteria to pasteurized milk. This bacteria works with the milk and the end result is the characteristic thick, creamy texture and tangy taste.

Most consumers, including myself, would just buy the cheapest option available on the market, and for the most part but we have to look a little closer before we buy so that we can get the maximum benefits from this superfood.

The Jamaican Patty

Photo courtesy of Juici Patties (THE BEST PATTIES)  

The Jamaican Beef Patty is one of the countries' most popular street foods, convenient to find, fairly cheap, and easy to eat on the go. It is a meat pie that consists of a spicy ground beef mixture that is contained in a flaky pastry crust.

It is one of the most recognizable Jamaican foods worldwide. It is a favorite food of Jamaicans of all ages and a multi-million dollar industry. The main companies in Jamaica are Juici Patties, Tastees, and Mothers.

These companies have created their own unique product that is distinguished by taste. Every Jamaican has their own favorite among these three companies. There are also smaller companies who have also created their own version of the patty and also have their own loyal customers who swear by them. 

One Pot Meals - Casseroles and Hearty Soups

One-pot meals are an excellent vehicle for hiding foods that you wouldn't normally eat

 in their original presentations

Beef & Chicken Soups. Photo courtesy of Juici Patties

A one-pot meal is one in which all ingredients are cooked in the same pot all at once, it usually contains foods from three or more food groups, making it easier to consume more nutrients. One-pot meals are very convenient to the cooks as they use fewer utensils in the kitchen, as well as being very delicious.

Jamaican Recipe - Rice Porridge (Vegan)

Rice Porridge is a delicious breakfast dish that adds another use for rice, which is a staple in almost every Jamaican diet.

I have decided to share a recipe that I perfected over the holidays. I was introduced to this meal while working as a Dietetic Assistant in one of the largest hospitals on the island. This was prepared for the patients on the children's ward and I was always excited to sample it. Rice is something that is eaten a lot here in Jamaica but is usually savory. It is not something that is consumed as a breakfast or dessert, but with this recipe, it can be served as both because it is just so yummy.