Go for fibre-rich foods

Studies indicate that the addition of good sources of dietary fibre in the diet can have a positive impact on preventing and/or lowering one’s potential risk for chronic diseases, boost the immune system, and improve nutritional status overall.

“Universally plant foods such as fruits and vegetables are healthy food choices, varying in energy and nutrient content (usually excellent sources of vitamins and minerals),” according to research.

They also contain antioxidants, dietary fibre (roughage), and phytochemicals, which can aid in reducing incidence of cardiovascular disease, certain types of cancers, hypertension, and obesity. Moreover, in other studies conducted, researchers supported this view; they documented that increasing intakes of fruits and vegetables in the diet will improve health, providing good benefits, and may more than likely lower your risk for heart attack, stroke, cancer, and premature death.

Keeping in mind that the basic roles of antioxidants, phytochemicals and dietary fibre are to promote health, and aid in disease prevention; hence, the value of plant foods in the diet cannot be overlooked. You should note, that locally grown fruits, veggies, root crops and starchy fruits are nutritious; the local produce include – fruits (guava, citrus fruits, watermelon, pineapple, banana, papaya, sapodilla, soursop, carambola, caimite, soursop, pommecythere, pommerac,); vegetables (cabbage, christophine, pumpkin, dasheen leaves, spinach, pak choy), ground provision (sweet potato, dasheen, yam, cassava, eddoes, tannia), starchy fruits – plantain, green banana, moko (bluggoe); along with a variety of peas and beans (lentils, green and dried pigeon peas, kidney beans, pinto beans), and whole grains and whole grain products, just to list a few.

Questions For some consumers, the big questions are how to apply nutrition information and implement these basic principles into your daily meal plan, and how much should you eat? The concerns of individuals arising from these questions should be taken into consideration. Therefore, nutrition information should be simple, meaningful and easy to follow; this of course is a plus to consumers, who having knowledge of health benefits derived, may more than likely be encouraged and willing to increase dietary intakes of these foods.

Dietary guidelines The dietary guidelines aim to assist individuals in making not only healthy food choices, but incorporating fibre rich foods in the diet. Briefly, the intent of the Food-based Dietary Guidelines is to have essential information available that governments can utilise to assist community residents in maintaining and/or improving their health. The aim is to provide practical information to aid dietitians, nutritionists, and public health educators in providing nutrition education to the general public.

In a review of the guidelines for the different Caribbean Territories (Dominica, Grenada, St Vincent and the Grenadines, and St Lucia), it is recommended to “Eat more fruits and vegetables everyday (Food and Agriculture Organization of the United Nations, 2007).” Similarly, such recommendations are also noted in the Barbados Dietary Guidelines as “Eat vegetables everyday; Eat fruits everyday (National Nutrition Centre, Ministry of Health, Barbados).” In addition the US Dietary Guidelines 2015-2020, a key recommendation urges, “consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level; a healthy pattern includes adding to your meal plan a variety of vegetables from all the subgroups – dark green, red and orange, legumes, starchy and other; fruits, include whole fruits; grains, at least half of which are whole grains; fat-free or low-fat dairy including milk, yogurt, cheese, and/ or fortified soy beverages; and including a variety of protein foods – seafood, lean meats, poultry, eggs, legumes, nuts, and soy products (US Department of Health and Human Services, and US Department of Agriculture, 2015).” Also, the Food-based Dietary Guidelines-Canada recommended that persons should “consume one dark green and one orange vegetable each day; enjoy vegetables and fruits prepared with little or no added fat, sugar, or salt; make at least half of your grain products, whole grains each day; choose grain products low in fat, sugar, or salt (Food and Agriculture Organization of the United Nations, 2007).

Making the effort The take home message: add a serving or two to each meal daily – whole or chopped fruits for breakfast, dessert, or between meal snacks; bean casserole or legume patties, cooked or raw vegetables (tossed salad) for breakfast, lunch, and supper; choose fruit juice and water instead of sugary drinks.

In promoting healthy eating, it is recommended that you make one half of your plate veggies and fruits, and the other half of the plate should be divided into two with a quarter for the starchy dish, and the other quarter of protein food (US Department of Agriculture).

Note for those persons who may be on a prescribed diet, such as diabetic or renal diet check with your medical doctor and schedule a visit with the registered dietitian.

Some examples of serving size: 1 small orange, 1 small apple, ? large grapefruit, 1 ? cups watermelon cubes, 1 small banana; ? cup (1 pot spoon) cooked vegetables or 1 cup raw vegetables, ? cup (1 pot spoon) stew peas and beans, 1/3 cup brown or white rice, ? cup fresh fruit or fruit juice, ? cup dried fruit, 1 cup non-fat or low-fat fruit-flavoured yogurt.

Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology and Allied Health .