Patricia Thompson - NUTRITION TALKDear Ms. Thompson,
I always look out for your columns which are very
informative and easy to read. My husband and I just visited the doctor and have been advised to embark on a lifestyle change centred on more exercise and change in dietary habits.
He (spouse) is developing prostate problems and I am overweight but thankfully without any of the attendant health problems (yet). This visit to the doctor will therefore force the change that I have been half-heartedly thinking of for a long time since my life became so sedentary. Among the medic's recommendation were the
following:
eliminate all bread
(whole-wheat, bran, white)
eliminate all rice (white and brown)
up use of ground provisions
start using coconut or
olive oil
increase use of natural juices all diluted
eliminate use of sugars and other sweeteners (most foods have fructose, glucose and
so on)
introduce a particular brand of 'shake' and tablet that comes with the shake.
Having done a good bit of nutrition training some years ago, I appreciate and agree with most of what was 'prescribed'. I was surprised at the 'ban' on whole wheat products and I am still very suspicious of these shakes that one has to purchase at what I consider fairly hefty sums. My shake, I make with my blender and really do not want to embrace these manufactured stuff which I think are fattening overseas interest eventually. Would appreciate your feedback.
RESPONSE
Having made this commitment to a healthy lifestyle, it is wise that you should think of diet and exercise. I agree that most of the advice given is good but it is prone to misinterpretation. Nutritionists generally speak of a balanced diet which relies on selecting a variety of foods from the Caribbean six food groups staples, legumes, food from animals, fruits, vegetables, fats and oils. Specific foods are recommended or eliminated if there is a concern for particular nutrients or specific disorders. Within this context, I will address your two main concerns and deal with the others at a later date.
GROUND PROVISIONS VS CEREALS
Provisions have traditionally played a central role in the diet of Caribbean people and the population appeared to be healthier when our intake of these foods was higher. Food availability studies show that in the 1940s, we ate four times more provisions than cereals whereas in the 1990s, there was a substantial drop off in the use of provisions while cereal intake increased by 30 per cent, as did the incidence of chronic diseases.
In the USA, provisions are included among the vegetables so that their recommendation to increase intake of fruits and vegetables to seven to nine portions daily, would include increased use of provisions.
In the Caribbean, ground provisions and cereals such as bread and rice belong to the same food group called staples. For this reason, these foods are all interchangeable for each other in the normal diet. Cereals, however, must be processed for sale and this robs the more highly processed forms like white rice and bread of their dietary fibre, a
substance which helps rid the body of waste and potentially toxic substances. Whole grain cereals like whole wheat bread and bran products are less processed and so are preferred to the white or processed
products.
Provisions are eaten in the natural state so their dietary fibre remains intact as well as providing other nutrients and medicinal substances that may be lost if they were processed. There are other advantages to choosing provisions over cereals such as the type of dietary fibre which not only helps cleanse the bowels but helps keep blood cholesterol and glucose at normal levels. The high water content makes them more filling than cereal grains so you are likely to eat less yam and sweet potato than rice or bread and this could be significant if you are trying to lose weight. Local recommendations recognise the shift in consumption from provisions to cereals and stress that the total intake of staple foods should be split about 50-50 between the cereals and
provisions.
SHAKES
Shakes are usually designed as meal replacements and are convenient when persons are too busy or do not feel to eat solid food. They can be taken as an aid to a weight loss plan, if the shake supplies about 200-300 calories and replaces a meal of, say, 600 or more calories. The calorie deficit will facilitate weight loss. The specific nutritional qualities vary according to the brand and this is selected based on personal preference. You could prepare your own home-made shake but depending on the ingredients, the nutritional mix would differ from a commercial shake and the calories may be higher unless your ingredients had no fat. Shakes are adjuncts to meals and do not obviate the need for nutritional balance.
Advice on healthy eating is best tailored to individual needs and preferences and you can consult a registered nutrition professional for this.
Patricia Thompson M.Sc., Registered Nutritionist, Nutrition and Diet
Service; email:
yourhealth@gleanerjm.com.
