Consider keeping the balance

Just consider having balanced meals and healthy snacks that are nutritious (including foods from the Caribbean Food Groups), avoid overeating and watch portion sizes, limiting fried and greasy foods, concentrated sweets and sweetened beverages.

Engage regularly in physical activity, and get some rest which can aid in maintaining health. These healthful tips may more than likely be beneficial in helping you to keep a few pounds off, continue to maintain a healthy lifestyle, and probably minimise your potential risk for disease.

Choices Though some people might think this can be somewhat difficult during the season, effort should be made to maintain good dietary practices. These may include the consumption of fruits, vegetables, peas and beans, ground provision, brown rice, lean meat, fish, poultry without the skin, low-fat dairy products and whole grains and whole grain products.

Remember to drink water in plain or flavoured form and limit sugary drinks.

Therefore, choosing foods moderate to high in dietary fibre, preparing healthy dishes by enhancing the nutritional value or quality such as ground provision pie (incorporating cheese and milk), spinach rice, the addition of oats, grated coconut or cornmeal to bake and bread, whole wheat roti and so on.

Serve snacks such as trail mix, fruit pieces, yogurt, milkshakes, mini sandwiches with cheese spread, dasheen chips, and melongene fritters are a few good approaches meal managers might consider.

Maintaining health Given the aforementioned suggestions, you can also conclude that making wise food choices, participation in physical activity, and managing stress may aid in improving health.

Points to note Although, meal planning is essential, this should not be the only focus; as studies show that diet and exercise go together in helping people to manage their weight, and achieve other establish health goals.

Consider these points… Reduce time spent watching television and playing video or computer games, etc.

Eat less of your favourite food, and limit concentrated sweets.

Use a smaller plate, and consider portion control.

Change the menu, to include more vegetables, fresh fruits, legumes, and decrease the number of starchy dishes or staples serve in one meal.

When making up your plate, one half should consist of veggies and fruit, and divide the other half of your plate into two sections, fill a quarter with protein food (meat, fish, chicken or legumes), and the other quarter with the starchy food (ground provision, rice or pasta).

Encourage restaurants, cafeterias/ canteens, and caterers to offer patrons healthy options.

Build physical activity into the regular schedule and playtime for children and their families.

Ensure that adults get 30 minutes of exercise most days of the week, and children should aim for at least 60 minutes.

Your support network – get a buddy who can hold you accountable, and encourage you to maintain a healthy lifestyle.

Create opportunities for persons to participate in physical activity programmes at the workplace. Employers may wish to consider making the facility and equipment available for employees.

Community facilities should be readily available and easily accessible for physical activity, to all people, including the elderly (US Department of Health and Human Services, 2001).

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