Staples a good choice

While for others, having knowledge of basic nutritional facts and how the food can be incorporated into their weekly meal plan or prescribed diet are what matters most. Be that as it may, several factors may probably impact your food choices. These include taste, availability, accessibility and cooking skills of the meal manager, media messaging, family members, peers and food prices. Also, budget to purchase food or the lack thereof, cooking equipment, cultural heritage, religious affiliation, appearance and much more impact on choices.

Overall, the foods that you select for your meal plan should be nutritious, fresh and of good quality – free from blemishes, bruises, dirt, weevils, worms, glass pieces, stones, and so on. If you purchase canned goods, ensure that the cans are free from dents and bulges. Frozen foods should be free from freezer burn – always check for the expiry or use by date.

Meal managers should aim to utilise the available local produce in the menu.

Meal planning You will find that including foods from the Caribbean Food Groups such as staples, legumes, foods from animals, vegetables, fruits, and fats and oils on the breakfast, lunch, and supper menus will provide good nutrition, and aid in planning balance meals.

Staples which include rice, ground provision, breadfruit, plantain, green banana, moko (bluggoe), roti, pasta, cornmeal, grains and grain products (oats, cous cous, quinoa, kamut, white or whole wheat bread/bake/ crackers, multigrain bread, paratha, etc.) form the foundation of the diet, and remain the major source of energy.

These foods are good sources of carbohydrates and also contain moderate to minimal quantity of some vitamins and minerals and dietary fibre. Though nutritious, you will notice that staples do not provide other nutrients in adequate amounts such as protein, fats , vitamins and minerals required by the body, as well as antioxidants and phytochemicals.

Therefore, serving staples with accompaniments such as meat, fish, beans and veggie products, egg, milk and milk products, vegetables, and fruits can aid in having a balanced diet. Examples of sample menus: Breakfast – seasonal fruit, green banana porridge, coconut bake, salt fish buljol, hot beverage (optional); Lunch – baked fish with gravy, steamed breadfruit slices, stew kidney beans, tossed vegetable salad with dressing, tropical fruit cup; Supper – grilled cheese and vegetable sandwich, lettuce and cucumber salad with dressing, fruit flavoured yogurt.

Health benefits derived Generally, carbohydrates are from plant sources and its main role is to provide the body with energy to do work –approximately half of the total calories of the diet come from carbohydrates.

The best sources are staples. Whereas, vitamins which help to protect the body work together with carbohydrates and other macronutrients (eg B vitamins – thiamin, riboflavin, niacin) to aid the body in getting energy from food; acts as antioxidants and boost immune function.

Studies show that nutrient deficiencies of vitamins may more than likely contribute to disease states.

Minerals are essential for the formation of bones and teeth (eg calcium, phosphorus, magnesium), muscle and nerve activity and blood clotting.

Minerals transports oxygen and are required for certain reactions involving energy production –iron, management of blood pressure levels (potassium), acts as an antioxidant (selenium), help to maintain acid-base balance of fluids (phosphorus, potassium) and activate enzymes and promote growth and development ( zinc), just to list a few.

Other components of the plant such as dietary fibre referred to as roughage cannot be digested by the body.

There are two types of dietary fibre. One is soluble fibre which easily dissolves in water to form viscous gel. This aids in the lowering of cholesterol levels and management of blood glucose. The best sources are oats, peas, beans, barley, apples and citrus fruits.

The other is insoluble fibre which means it is not easily dissolved.

It helps with alleviating constipation, promoting regular bowel function.

The best sources include ground provision, plantain, breadfruit, green banana, beans, whole grains and whole grain products, fruits and vegetables.

Studies indicate that dietary fibre is beneficial for maintaining health and lowering one’s potential risk for chronic diseases. The American Dietetic Association (2008) indicated that the public should consume sufficient amounts of dietary fibre which comes mainly from a variety of plant foods. Those populations that consume an adequate quantity of dietary fibre are found to have less chronic diseases. Diets high in fibre provide more bulk, usually tend to be more satisfying and are linked to helping lower body weight. This is usually achieved by adding a variety of foods and increasing consumption of grains and grain products, fruits, vegetables, and legumes. Also, nuts and seeds can be added to the diet.

In addition phytochemicals described as biologically active substances, are natural chemical components found mainly in plant foods. In plants, they act as natural defence systems for their host plants, protecting them from infections and microbial invasions, and also provides colour, aroma and flavour.

However, research indicates that phytochemicals play a major role in preventing and/or lowering one’s potential risk for chronic non-communicable diseases such as heart disease, cancer, and diabetes mellitus.

Examples include the following but are not limited to carotenoids, lycopene, phenols, diallyl sulfides and lignans. Good sources for phytochemicals include fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices.

Sweet & Sour Dasheen 2-3 lbs cooked dasheen, fried ? cup sugar 3 oz white vinegar 6 oz water ? cup soy sauce 1 tbsp ketchup ? tsp grated fresh ginger Method: Place the sugar, vinegar, water, soy sauce and ketchup in a medium saucepan, and bring to boil. Stir continuously until the mixture has thickened.

Place dasheen in a dish and pour sauce over (Grenada Food and Nutrition Council).

Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Education and Humanities