Give yourself a treat

Recently, some persons celebrated Valentine’s Day, and perhaps took a few moments and communicated to their loved ones just how much they love and care for them.

Whatever the case, they chose to share sentiments of the heart.

From another perspective, maintaining your health is essential.

Therefore, working to prevent or lower your risk for chronic non-communicable diseases, or manage pre-existing conditions can more than likely aid in improving quality of life. Heart disease is the leading cause of death in TT, the mortality distribution – 25.75 percent. Whereas cancer, diabetes mellitus, and cerebrovascular disease also contributing to the deaths occurring in the nation – 13.75 percent, 13.7 percent, and 9.1 percent, respectively. Risk factors contributing to the aforementioned diseases included lack of physical activity, poor diet (such as a diet high in fat, sugar, and salt, but low in good sources of dietary fibre – fruits, veggies, pulses, ground provision, and whole grains and whole grain products), overweight/obesity, high levels of blood pressure, blood sugar (blood glucose), and cholesterol, as well as tobacco consumption and alcohol abuse according to the Ministry of Health. Today’s article will focus on using local produce to plan balanced meals and snacks in the heart healthy diet.

Points to note In disease prevention and management, your food choices can go a long way; in other words the foods you select can either have a positive or negative impact on your health. Studies conducted indicate that there is an association between diet and lifestyle, which can either promote health or contribute to disease, such as heart disease.

The risk factors previously listed are lifestyle practices that can be modified. Therefore, having knowledge about food and its nutrient content, making an effort to regularly participate in physical activity, and modifying cultural practices related to food preparation may probably aid persons with weight reduction and management, improve blood pressure, blood sugar, and cholesterol levels and overall lower one’s potential risk for conditions or pre-existing chronic non-communicable diseases. Previously, studies conducted showed that incorporating whole grain oats in the diet reduce the risk for coronary heart disease.

Truswell (2002) documented that the nutrient content of cereal grains help in decreasing the risk factors for coronary heart disease; besides linoleic acid, dietary fibre, vitamin E, selenium and folate, cereal grains also contain phytoestrogens e.g. lignan and several phenolic acid with antioxidant properties, but processing reduces the nutrient content and the bioprotective substances.

Your meal plan The addition of food containing dietary fibre, aids in improving nutritional status and lowering risk for diseases such as heart disease and cancer. Overall, the health benefits gained by adding good sources of dietary fibre in the diet include, but should not be limited to – increasing bulk in the diet, produces a feeling of fullness, management of blood glucose (blood sugar) levels, aids in lowering cholesterol levels, alleviates constipation, helps with weight management, and in the treatment of gastrointestinal disorders.

You should note that dietary fibre is found mainly in plant foods and there are the different types soluble fibre – pectin, gums, hemicelluloses, and _-glucans; and insoluble fibre – cellulose, lignin, some hemicelluloses, chitosan, and chitin. Sources of soluble fibre include – veggies, fruits, oats, barley, psyllium, dried beans, and lentils; and those sources containing insoluble fibre – whole wheat flour, whole grains (couscous, kamut, quinoa) and other whole grain products.

Locally grown produce staples, all types of fruits and vegetables are also good sources of dietary fibre should be included on the menu. Simply, when planning menus, the meal manager can consider for breakfast – 1 small portugal, 1 slice whole wheat bread or two slices steamed bread fruit with pumpkin talkari and chicken strips; lunch – 2 small pieces baked chicken with gravy, 2pot spoons vegetable rice, 1 pot spoon stewed kidney beans, 1 small bowl tossed salad, 1? cups watermelon cubes; 1 grilled cheese sandwich, 1 small bowl lettuce and tomato salad, 1 cup low-fat or non-fat yogurt with ? cup papaya cubes Between meal snacks can consist of: roasted peanuts unsalted, baked plantain pieces, fresh fruit, low-fat or non-fat yogurt, veggie pieces, lightly salted popcorn, breadfruit chips, etc.

From these examples, note that the addition of good sources of dietary fibre to the menu can be quite easy.

Keep in mind to drink water between meals; and in making changes, limit pastries, high-fat meats, processed meats, frosted cakes, cookies, sugar- coated cereals and other concentrated sweets, fried and greasy foods, sugary drinks and salty snacks.

Helpful hints Watch your caloric intake; note the portion sizes.

Eat a variety of foods – fruits, vegetables, pulses, etc; choose produce that are fresh or frozen; for canned fruit select those packed in its own natural juice; whereas for canned vegetables prior to using, rinsed the contents under running tap water.

Include fish on the menu at least twice per week; especially, fish which contains omega- 3 fatty acids ( salmon, trout, herring).

Use low-fat or nonfat milk and milk products.

Limit foods containing saturated fats and trans fats, instead include healthy fats with your meal plan, such as avocado, canola oil, olive oil, vegetable oils, etc. Select lean meats; when preparing chicken, remove the skin.

Add foods rich in dietary fibre to the menu.

Omit salt substitutes; add herbs and spices to dishes.

Use fresh seasonings in meal preparation e.g.

onion, chives, celery, garlic, shadon beni, thyme, green pepper, pimentos, etc.; instead of onion salt, garlic salt, celery salt, and other flavour enhancers.

Use methods of cooking such as baking, boiling, steaming, grilling; limit frying.

When grocery shopping, take a few minutes to read the food label.

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