Watch your fat, sugar and salt intake

However, sometimes you may find that based on cultural practices and other contributory factors ranging from the lack of cooking equipment to that of busy schedules, perhaps can help shape dietary and lifestyle habits.

Diet and lifestyle According to the World Health Organisation the consumption of unhealthy diets with rich saturated and trans fats, sugary foods and beverages, and foods high in sodium usually referred to as salt, such as processed meats and canned vegetables) coupled with physical inactivity can contribute to the major chronic non-communicable diseases (heart disease, type 2 diabetes mellitus, and certain types of cancers).

Also, other diseases related to diet and physical inactivity include dental caries and osteoporosis which can probably contribute to morbidity. They also indicated that in developing nations the chronic non-communicable diseases (NCDs) contribute to the burden of mortality, morbidity, and disability with those affected being younger compared to their counterparts in developed countries; overall, 40 million people die annually from these diseases, which contribute to approximately 70 per cent of the deaths globally.

A brief overview showed that annually, approximately 17 million people less than 70 years of age die prematurely from a non-communicable disease; with low- and middle-income countries accounting for 87 percent of the premature deaths. The mortality distribution indicated that cardiovascular diseases are the leading causes of death (17.7 million persons), cancers (8.8 million), respiratory diseases (3.9 million), and diabetes mellitus (1.6 million). The risk factors include high blood pressure, elevated concentrations of cholesterol in the blood, high blood glucose (blood sugar), inadequate dietary intakes of fruits and vegetables, obesity and/or overweight, physical inactivity, and tobacco and alcohol use.

You are in charge People and/or members of household have a responsibility to improve and maintain their health.

This of course can be done individually or collectively working together in support groups and teams whether it is in the family circle, workplace, educational institutions, and community settings.

For example, whenever individuals get sick it can affect household income, productivity in the workplace, academic performance, and may probably negatively impact the emotional state of their peers, family members, colleagues, church associates and communities.

Note: for people, who may be already diagnosed with a non-communicable disease, please follow the advice of your medical doctor and comply with the prescribed diet and medications.

In promoting health and wellness, lets take a look at a few a dietary and lifestyle practices. Studies indicate that high intakes of fat, sugar, and salt, and also lack of physical activity will affect health.

To make the necessary changes: Example, consider omitting salty snacks, processed foods, bouillon cubes, seasoning salt (garlic salt, celery salt, onion salt), sauces; select low sodium food products; use less salt in meal preparation, instead use fresh seasonings to flavour savoury dishes; choose fresh or frozen vegetables; if canned goods are used drain the brine and rinse the contents of the can under running tap water.

Limit concentrated sweets (cakes, cookies, candies, ice cream, local home-made sweets) and sugary drinks; consider healthy alternatives such as adjusting recipes, using less sugar when making desserts.

For example, in the preparation of muffins you might wish to consider omitting sugar and add crushed fruit such as bananas and raisins. Also, drink water in plain or flavoured forms (with lemon, or add fresh fruit and vegetable pieces – pineapple, watermelon, apple, cucumbers). The recommendation is six to eight glasses per day.

Other dessert choices can include fresh fruit, fresh fruit pieces with plain yoghurt, etc.

Choose foods low in fat which include canned fish packed in water instead of oil, baked chicken or fish instead of frying, remove the skin from chicken and trim visible fat from meats. Select lean cuts of meat, as well as fat-free and low-fat milk and milk products. The rule of thumb is to watch your total fat intake, and aim to limit foods rich in saturated fat and trans-fat; replacing with monounsaturated and polyunsaturated fats. Omit foods containing partially hydrogenated vegetable oils to reduce trans-fat in the diet.

To your weekly meal plan include unsalted roasted nuts, avocado, and a variety of fish (at least twice per week) which contains the omega-3 fatty acids –salmon, trout, and herring. Add foods rich in dietary fibre (ground provision, brown rice and other grains and grain products), and fruits and vegetables.

Be sure to read the food label prior to buying a product.

Regular participation in physical activity is beneficial such as brisk walking, aerobics, jogging, running and so on. You should aim for 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity, each week or perhaps an equal combination of both.

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