CHOOSE WHAT YOU EAT SMARTLY

Right from the beginning of creation, it is established that God gave man a menu template from which he (man) can choose what to eat. However, there was one particular food from a specific tree God commanded man not to eat. According to the scripture, Genesis 2:16 – 17;

"And the LORD God commanded man, "You are free to eat from any tree in the garden; but you must not eat from the tree of the knowledge of good and evil, for when you eat of it, you will surely die."

The verse is explicitly emphatic concerning the repercussion associated with eating from "the tree of the knowledge of good and evil", it says should man eat from this tree, he will SURELY DIE. We can deduce that based on choices, man could be affected negatively. Some options are detrimental to our bodies. To prove this more with scriptures, in the New Testament dispensation, the Apostle Paul in his epistle to the church in Corinth chapter 10:23 says;

"All things are lawful [that is, morally legitimate, permissible], but not all things are beneficial or advantageous.........".

Relating what Paul said to choices, one can deduce that we have the right to choose whatever thing we desire, but it is not all choices that are beneficial to our physical and spiritual health.

Do food choices matter?

Obviously, YES!!! Food choices matter a lot. One of the things as humans, we spend our time, energy, and money on is food. Various determinants influence our food choices. These factors include social factors (culture, family, peers), attitudes, beliefs and knowledge about foods, food availability and accessibility as well as economic determinants (income, cost). What one chooses to eat has a remarkable effect on his/her health. This effect could be positive or negative. As identified by the father of medicine, Hippocrates, food is as potent to heal disease conditions. That notwithstanding, it has also been identified, by scientific and experimental studies, that as food heals or prevent diseases, it can also shift the pendulum to the angle where food can be the cause of diseases and even the prime catalyst to aggravate disease conditions.

Every nutrient is essential for optimal body function. The basic blocks of our diets (nutrients) are carbohydrate, protein, fat, minerals, vitamins and water. Inappropriate nutrient intake can make one more prone to chronic diseases like cancers, cardiovascular diseases, diabetes. Mostly, these diseases emanate as a result of nutrient excesses in the diet.

Make the SMART Choice

1. Make whole food plant-based (WFPB) the foundation of the diet

Whole foods from plant sources offer the body loads of health benefits and even goes beyond also to improve environmental sustainability. The WFPB diet package tends to optimize protective dietary factors where, on the other hand, it reduces pathogenic dietary elements. Amongst the factors that tend to buffer health are fibre, vitamins and minerals, unsaturated fats, plant-protective compounds, antioxidants, phytochemicals, unrefined carbohydrate as well as plant stanols and sterols. Eating whole foods offers the body these essential elements that in the long round, tends to protect the body against chronic diseases such as type 2 diabetes, cancers, cardiovascular diseases and others. In essence, let us include more of the legumes, whole grains and cereals, fruits and vegetables in the diet.

2. Reduce refined carbohydrates

Not all carbohydrates are the same. Whereas unrefined carbohydrates provide the body with a lasting energy source, vitamins and minerals as well as other essential nutrients and protective compounds, refined carbohydrates offers little amounts of vitamins and minerals, and do not provide lasting energy and may even result in overeating which can cause overweight and obesity. Over-dependence on refined carbohydrates is a great thief of good health. It may result in:

1. Increased triglycerides

2. Increased inflammation

3. Minimizes high-density lipoprotein cholesterol

4. Increase insulin resistance.

Overweight and obesity increase the risk of people getting health problems and diseases like heart disease, type 2 diabetes, stroke, hypertension, asthma, chronic back pain, osteoarthritis.

Refined carbohydrates come in different forms. They can be found in processed foods as syrup, molasses, sweeteners, fructose, sucrose, maltose, dextrose. They are also found in foods like grains which have had the bran and germ removed leaving the endosperm. For the sake of health and well-being, opt for brown/unpolished rice, fruits, vegetables, whole grain bread, natural yoghurt, nuts and seeds rather than pastries, pizza, flavoured yoghurt, white bread, polished/white rice.

3. Moderate total fat intake, focus on unsaturated fats

You do not have to rule out fat from your diet completely. Fat, as it has been painted to be a "bad boy" is not the case. Fat helps promote good health and even help in the absorption of fat-soluble vitamins (vitamins A, D, E, and K). The problem lies in the hands of consumers to situate their health lenses at an angle that would facilitate easy identification and selection of healthy fats. Did you know that the body can generate fat from excess calories (energy) through metabolic pathways? However, the fat one obtains from the diet is usually called dietary fat. Excessive dietary fat intake in the long term can result in insulin resistance, increases the accumulation of lipids in intracellular spaces, impedes weight loss efforts.

Just as carbohydrates, all fats are not the same. Trans fat which is usually derived from the process of partial hydrogenation of oils during food processing, can adversely affect blood lipids. It can increase harmful low-density lipoprotein, decrease protective high-density lipoprotein, competitively impedes the incorporation of essential fatty acids into cell membranes. Saturated fats usually come from animal products such as red meat, poultry, whole-fat dairy products may also increase total and LDL cholesterol and triglycerides, trigger inflammation, reduces glucose tolerance and insulin sensitivity. The long term effect is that it can cause diseases like cardiovascular diseases and diabetes (type 2).

Focus on fats derived from whole plant foods such as nuts and seeds. Foods which are mostly made up of unsaturated fats are liquid at room temperatures, such as canola oil, olive oil, safflower oil, peanut oil, sunflower oil and corn oil. Other sources of good fat include nuts and other seeds (walnuts, butternuts and chia seeds), salmon, tuna, trout, mackerel, sardines and herring.

All fats, including healthy fat, are calorie-densed and for that matter should be taken in moderation.

How Do I Limit "Bad" Fat Intake?

To avoid overconsumption of saturated and trans fats, replace foods high in these fats with those high in unsaturated fats. You can try the following tips:

1. Read food labels to identify the amount of trans fat. Also, look out for the term "partially hydrogenated".

2. Use fish at least twice a week rather than meat

3. Whenever you use meat, remove all visible fats. Use lean meats and skinless poultry.

4. Snack like a king. Choose whole fruits and vegetables rather than processed foods.

5. Instead of frying foods rather steam, poach, grill, roast or bake.

4. Choose your proteins with all health consciousness

Protein is an indispensable macronutrient that contributes about 10 - 35% of calories to a typical 2000 calorie diet. The recommended daily intake of protein for healthy individuals is 0.8g for every kilogram of body weight. The human body is virtually made up of proteins. The building blocks of proteins, amino acids, are found in almost every cell in the body. Proteins make the bulk of our muscle tissues, proteins are found in hair and nails as keratin. Amongst other significant products from proteins are enzymes that catalyze biochemical reactions in living cells. Proteins as transporters- haemoglobin, the oxygen-carrying channel in your bloodstream.

Proteins can be derived from both animal and plant sources. However, animal source of proteins is usually called complete (high biological value) proteins, whereas plant sources of proteins are called incomplete (low biological value) proteins. The former contains all the essential amino acids while the later lacks one or more of the essential amino acids.

Protein and Health. What does the evidence say?

Available evidence suggests that it is the source (protein "package") of the protein rather than the quantity consumed that makes a crucial difference for our health. The fact of the matter is that when we choose foods to eat for proteins, we eat everything that comes along like fibre, sodium and fat. These non-protein components of the food may be the "game changers" in our health. Instead of depending on red meat, processed meat, offal, pork and other fatty meats, let us opt for beans, lentils, nuts, fish ( like herrings, tuna, salmon, anchovies), skinless turkey and chicken, eggs. This dietary modification can decrease the risk of numerous diseases like cardiovascular diseases, cancers, diabetes and osteoporosis.

4. Cut down sodium intake

Increased availability of processed foods, urbanization and exponential changes in lifestyle are altering dietary patterns. People around the world, including Ghana, are consuming processed foods rich in saturated fats, trans fats, sugars and salt. Salt is the prime source of sodium. The recommended daily intake of sodium for adults is 2.3g (i.e a teaspoon,5g). A higher percentage of dietary sodium comes from processed foods. Excessive sodium intake is associated with increased blood pressure and increased risk of heart disease and stroke.

Tips to Reduce Dietary Sodium

1. Use natural spices such as nutmeg, ginger, garlic, rosemary, cloves (pepere), anise seed (nkitinkiti), grains of Paradise (efom wisa) , dawadawa rather than artificial spices.

2. Read food labels to find out sodium content in foods.

3. Use fresh fish/ frozen meat rather than salted fish or those injected with sodium.

4. If possible, prepare your own meals.

5. During food preparation, taste the food before adding salt.

6. Limit the intake of pickled, cured products as well as products soaked in brine.

7. Limit processed foods since it has been preserved with sodium. Examples are sausages and canned fish.

8. Avoid adding salt to already prepared food on the table.

9. Salted fishes should be soaked for at least 30 minutes before adding to foods or cooked before adding to the preparation.

5. Minimize calories (energy) from liquids

Ideally, liquid calories do not provide the body with the satiety or nutrition of solid foods. Instead of depending on sugar-based drinks and sodas, take enough water.

Liquid calories are usually defined as the calories (energy) derived from liquid sources other than solid foods.

The problem with liquid calories has to do with the fact that they are less satiating and also does not bring any other nutritional value to the table aside providing energy. They are energy-densed. Examples are soda drinks, sugar sweetened beverages and to some extent alcohol.

Over consumption of liquid calories may result in any of the following:

• Overeating which could lead to overweight and obesity

• Micronutrients (vitamins and minerals) deficiencies.

• Elevate blood glucose (sugar) levels and may also cause insulin resistance

• Increase heart diseases risk.

Replace liquid calories with water (zero calorie) but provides the body with enormous health benefits like flushing out toxins and waste, nutrients absorption and assimilation, aids in digestion, keeps the skin bright, makes blood circulation easier.

Take home message

Let every calorie you ingest counts. Every calorie consumed should serve to protect, prevent and heal the body rather than contributing to diseases.

Writer:

Name: Pius Sarfo Buobu

Phone: 0244944249

Email: foodandnutritionhub01@gmail.com