f ood- - home | food and agriculture organization of the … · · 2018-01-11process used in the...

Food-Based Dietary Guidelines for Belize

Food-Based dietary Guidelines

for Belize

Ministry of HealthBelize 2012

Forward of MINISTER

Acronyms

CNCD Chronic non- communicable Diseases

INCAP NutritionInstituteofCentralAmericaand Panama

FAO FoodandAgricultureOrganization

CFNI CaribbeanFoodandNutritionInstitute

Kcal kilocalorie

FBDG Food Based Dietary Guideline

HECOPAB HealthEducationandCommunityParticipationBureau

QUADS QualityAssuranceDevelopmentServices

PAHO PanAmericanHealthOrganization

BAHA Belize Agricultural Health Authority

HFLE HealthandFamilyLifeEducation

TABLE OF CONTENTS

INSTITUTIONS REPRESENTED IN THE MULTI-SECTORAL GROUP ............. 1

TASK FORCE MEMBERS ............................................................................ 2

ACKNOWLEDGEMENT ............................................................................. 3

INTRODUCTION ....................................................................................... 4

a. PROCESS USED IN THE DEVELOPMENT OF FOOD-BASED DIETARY GUIDELINES ..................................................................... 5

b. THE BODY’S NEED FOR FOOD AND NUTRIENTS ............................ 6

THE FOOD-BASED DIETARY GUIDELINES FOR BELIZE ............................. 11

UNDERSTANDING AND PRACTISING EACH DIETARY GUIDELINE ........... 12

HOW TO EAT HEALTHY

a. PORTION SIZES ............................................................................ 23

b. SELECTING PORTIONS BASED ON ENERGY NEEDS ...................... 25

c. HEALTHY RECIPES FOR YOU TO TRY ............................................. 26

GLOSSARY ............................................................................................. 30

INSTITUTIONS REPRESENTED IN THE MULTI-SECTORAL GROUP

1.MinistryofHealth

• NutritionUnit

• Public Health Unit

• HealthEducationandCommunityParticipationBureau (HECOPAB)

2.KarlHeusnerMemorialHospital

3.MinistryofAgriculture

• NationalFood&NutritionSecurityCommission

4.MinistryofEducation

• School Health Unit

• QualityAssuranceDevelopmentServices(QUADS)

� HealthandFamilyLifeEducators

5. Belize Agricultural Health Authority (BAHA)

6.NutritionInstituteofCentralAmericaandPanama(INCAP)

7.CaribbeanFood&NutritionInstitute(CFNI)

8.PanAmericanHealthOrganization(PAHO)

9.PrivateNutritionists:

• Mrs. Sandra Collins

• Ms. Gilda Richardson

1 Food-Based Dietary Guidelines for Belize 2011

TASK FORCE MEMBERS

Inordertoprovidesupportandadviceinthedevelopmentandimplementation of the Food Based Dietary Guidelines, a TaskForcewasappointed.TheTaskForcecomprisedthefollowing:

NAME AGENCY

1. ArletteSheppard MinistryofHealth

2. JohnBodden MinistryofHealth

3. RobynDaly MinistryofHealth

4. MelissaBelezaireTucker MinistryofEducation&Youth

5. Dr.AbigailMcKay UniversityofBelize

6. LilyMahung UniversityofBelize

7. Natalie Gibson Belize Agriculture Health Authority

8. Dr.FernandoTzib NationalFood&Nutrition

Security Commission/

MinistryofAgriculture

9. JoseTrejo BureauofStandards

10. EvelynRoldan NutritionInstituteofCentral

America&Panama/

PanAmericanHealthOrganization

11. JeanetteGarcia MinistryofEconomicDevelopment

12. AvaPennill MinistryofHumanDevelopment

andSocialTransformation

2Food-Based Dietary Guidelines for Belize 2011

ACKNOWLEDGEMENT

TheMinistryofHealthwishestothankallthepersons,agenciesandorganizationswhocontributedtothedevelopmentandlaunchoftheFoodBasedDietaryGuidelinesforBelize.


INTRODUCTION

ANationalFoodBasedDietaryGuideline(FBDG)isanimportanteducationaltoolthatconvertsscientificinformationonnutritionalrequirements and food composition into simple, population-based language. Theguidelinesprovidetechnicaladviceaboutways to improve diets and health in amanner that is easy forthepublictounderstand.Itshouldbenotedthattheguidelinesaredevelopedforthegeneralhealthypopulationfromtwoyearsofageupwardsandcanbeusedbyhealthcareproviders,policymakers,communityleaders,educatorsandthepublicatlarge.

TheFoodBasedDietaryGuidelinesforBelizearedevelopedtomeetthefollowingpopulationobjectives:

§Encouragehealthyfoodchoicesinrespectofvariety,qualityandquantity

§Limittheintakeoffat,sugarandsodium

§Reducetheprevalenceofoverweightandobesity

§Reducetheincidenceandprevalenceofchronicnon-communicable diseases (CNCDs) among Belizeans

§Promoteincreasedconsumptionoffruitsandvegetables

§ImprovethefoodhandlingpracticesofBelizeans

§Reducetheincidenceandprevalenceofmicronutrientdeficiencydiseases

§PromoteincreasedlevelsofphysicalactivityamongBelizeans


PROCESS USED IN THE DEVELOPMENT OF FOOD BASED DIETARY GUIDELINES

TheprocessofdevelopingFood-BasedDietaryGuidelinesconsistsofvariousdetailedsteps.ThemodelusedinBelize(Figure1)wasdevelopedforLatinAmericabytheNutritionInstituteofCentralAmericaandPanama(INCAP)andpublishedbyPenaandMolina(1999),butwasfirstpublishedinSpanishbyMolinaet.al.(1995).A detailed documentation of the process used in developingFBDGs in the Caribbean can be found in the FAO publication:Developing Food-based Dietary Guidelines: A manual from the English-speaking Caribbean (FAO 2007).

6

PROCESS USED IN THE DEVELOPMENT OF FOOD BASED DIETARY GUIDELINES

The process of developing Food‐Based Dietary Guidelines consists of various detailed steps. The model

used in Belize (Figure1) was developed for Latin America by the Institute of Nutrition of Central America

and Panama (INCAP) and published by Pena and Molina (1999), but was first published in Spanish by

Molina et. al.(1995). A detailed documentation of the process used in developing FBDGs in the

Caribbean can be found in the FAO publication: Developing Food‐based Dietary Guidelines: A manual

from the English‐speaking Caribbean (FAO 2007).

STEPS IN THE PROCESS OF PREPARING FOOD‐BASED DIETARY GUIDELINES

Source: Pena, M. & Molina, V. (1999)

PPllaannnniinngg CChhaarraacctteerriizziinngg

TTaarrggeett GGrroouupp

SSeettttiinngg

OObbjjeeccttiivveess

PPrreeppaarriinngg TTeecchhnniiccaall

GGuuiiddeelliinneess

TTeessttiinngg tthhee

FFeeaassiibbiilliittyy ooff tthhee

PPrreeppaarriinngg FFoooodd--

BBaasseedd DDiieettaarryy VVaalliiddaattiioonn

CCoorrrreeccttiioonn aanndd IImmpplleemmeennttaattiioonn

EEvvaalluuaattiioonn


The Body’s Need for Food and Nutrients

Macronutrients – Carbohydrates, Proteins, Fats

CARBOHYDRATES:Theyprovidethebasicfuelforourbodies.

Functions:

As an Energy Source–Wegetabout4calories(unitsofenergy)from every gram of carbohydrate we eat. Many carbohydratefoodscanbegrownallyearround.Thesefoodsourcesareofteninexpensive.

As a Primer–Carbohydratesserveasa“primer”forthebodytoutilizefat,whichprovidethemajorpartofthebody’senergy.

For Sparing Protein–Thecaloriesfromcarbohydratesallowtheproteintobe“spared”foritsvitalfunction-body–buildingandrepair

Food sources:

�Alllocalprovisionse.g.-banana,breadfruit,cocoa,plantain,sweetpotatoes,cassava

�Cerealse.g.–oats,rice,flour

�Pasta

PROTEINS:Formpartofalllivingorganisms.

One(1)gramofproteinprovidesthebodywithfour(4)calories.

Functions:

Growth, development and maintenance of the body –proteinsprovidethebodywithmaterialsforthegrowthofnewtissuesandforreplacingoldandwornouttissues.


As a source of energy – when the body does not have enough carbohydratesandfats,proteinisusedtoprovideenergy

Provision of important body materials:

Enzymes –whichhelpthebodyusefood

Hormones –whichhelpregulatebodyfunctions

Antibodies – which guard against diseases

Food sources:

� Allfoodsfromanimalse.g.–Meat,fish,milk,eggs,cheese

� All legumes e.g. – red kidney beans, lentils, black beans,pintobeans

FATS: Fatsareimportanttothebodyforvariousreasons.Note,howeverthattheyprovidethemostenergyfromfoodinthatone(1)gramofFatprovidesnine(9)calories.Fatsaresolidatroomtemperaturewhileoilsareliquidatroomtemperature.

Functions:

�SourceofEnergy

�Protectvitalorgansandkeepthebodywarmincoldenvironments

�NeededforthebodytoabsorbanduseVitaminsA,D,Eand K

�Formpartofthebody’sstructureandprovideimportantchemicalsthatthebodyneedsforproperfunctioning

�Addflavourtofood.

Food sources:Allfatsandoils,avocado,coconut,peanuts,cashews,peanutbutter,meatsandpoultrywithfat.


Micronutrients – Vitamins, Minerals

A. Vitamins: Agroupofnutrientswhicharenecessaryfornormalgrowthandthemaintenanceandrepairofbodycells.ThegroupisdividedintoWater soluble and Fat soluble

i. Water soluble vitamins: Vitamin C and the B Vitamins. These vitamins are quickly absorbed into the blood and bodycells.Excessesofthesevitaminsarenotstoredbythebodybutarepassedoutintheurine.Thereforeweneed to include these vitamins in our diets every day.

Food sources:

B Vitamins–beef,pork,wholegrainlegumes,nuts,milk, fish,vegetables,eggs

Vitamin C–fruitsespeciallycitrusfruits,(oranges,grapefruit,limes),guava,andvegetablesespeciallytomatoes,sweetpeppers,cabbage

ii. Fat soluble vitamins:VitaminsA,D,E,andKareallFatsoluble vitamins. These vitamins are absorbed into the cellsofthebodyveryslowly.Excessamountsofthesevitamins are stored in the liver to meet later needs.

Food sources:

Vitamin A–greenandyellowfruitsandvegetables,milk, butter,liver,fish,oils,cheese

Vitamin D–codliveroil,eggs,dairyproducts

Vitamin E–seeds,greenleafyvegetables,margarines, shortenings

Vitamin K–Greenleafyvegetables


B. Minerals: Minerals are substances which the body needs in verysmallamounts.Mineralsareusedtospeedupchemicalprocessessuchasdigestionandabsorptioninthebody.Mineralscanbedividedintotwogroups–macroandmicroMinerals.

Macro-Minerals:Iron,Calcium,Potassium,Sodium,

Micro-Minerals:Zinc,Iodine,Fluorine

Functions: Mineralshelpto:

-keepbonesandteethstrong

-regulatevitalprocessessuchasdigestion

-useofoxygenforenergyandgrowth.

Food sources:

Iron:Darkgreenleafyvegetables,liver,peasandbeans

Calcium:Milk,sardines,darkgreenleafyvegetables

Potassium:Fruits,vegetables,coconutwater

Zinc:Meats,eggs,wholegrains

Sodium: Table salt,processed foods, somedrinks, salty snacks

Iodine:Seawaterfish,iodizedsalt

Fluorine: Drinking water


Water: Althoughnottechnicallycalledanutrient,waterisveryimportanttothebody.Two-thirdsofthehumanbodyiscomposedofwater

Functions:

�Servesasatransportsystemforallnutrients

�Washesoutwastefromthebody

�Helpstokeepbodytemperaturestable

The source of information for this section “The Body’s Need for Food and Nutrients” was taken from Nutrition Made Simple, a Caribbean Food and Nutrition Institute (CFNI) Publication 2002


FOOD-BASED DIETARY GUIDELINES FOR BELIZE

1. CHOOSE DIFFERENT TYPES OF FOODS FROM ALL THE FOOD GROUPS DAILY

2. EAT MORE OF DIFFERENT TYPES OF LOCAL FRUITS DAILY

3. EAT MORE VEGETABLES DAILY. CHOOSE DIFFERENT TYPES

4. CHOOSE TO EAT WHOLE GRAIN AND GROUND FOODS MORE FREqUENTLY

5. LIMIT YOUR INTAKE OF FATS, SUGAR AND SALT

6. USE NATURAL SEASONINGS IN FOOD PREPARATION AND COOKING

7. PRACTISE GOOD HYGIENE WHEN BUYING, STORING, PREPARING AND COOKING FOODS

8. KEEP ACTIVE. MAKE PHYSICAL ACTIVITY A PART OF YOUR DAILY ROUTINE


UNDERSTANDING AND PRACTISING EACH GUIDELINE

GUIDELINE ONE:

CHOOSE DIFFERENT TYPES OF FOODS FROM ALL THE FOOD GROUPS DAILY

Asmuchaspossibletrytousefoodsfromallthefoodgroupseveryday

USE THE ‘BASKET’ TO HELP YOU MAKE YOUR CHOICESTIPS

• Varyyourchoiceswithineachfoodgroupfromdaytoday.Thisisbecauseallfoodsineachgroupdonotalwayscontainthesametypeofnutrients.ForexampleGuavaisrichinVitaminCwhilePapayaisrichinVitaminA,althoughtheybothbelongtotheFruit Group.

• Tocutcost,growsomefoodsofyourowninthebackyard or in containers.

• Usefoodswhentheyareinseasonandthepriceislowand the quality good.


Food-Based Dietary Guidelines for Belize

• Whencookingusedifferenttypesofcookingmethodssuchasbaking,boilingandsteaming.

• Whenplanningmealsthinkofvarietyincolour,taste,texture and nutrient – “Variety is the spice of life”.

BENEFITS

Eatingdifferenttypesoffoodsfromthesixfoodgroupswillensure that your body receives all the nutrients and other substancesitneedstoworkandkeephealthy.


GUIDELINE TWO:

EAT MORE OF DIFFERENT TYPES OF LOCAL FRUITS DAILY

Fruitsprovidethebodywithimportantsubstancessuchasvitamins,minerals,anti-oxidants,waterandfibre.Inadditionfruitsaddinterestingcoloursandflavourstomeals.

TIPS:

HOW TO EAT MORE FRUITS

• Eatafruiteachmorningwithbreakfast

• Eatfruitsforsnacks

• Usefruitsaspartofameal

• Preparefruitsaladsfordessertsinsteadofpuddingsandcakes

• Blendfruitsandfreezethemanduseas‘smoothies’

• Usefruitstomake‘snowice’and‘fruitblocks’

• Addfruitstovegetablesaladsandcereals

• Usefruitstomakeinterestingdrinks

• Eatlocalfruitswheninseason

BENEFITS

• Allowsforeasybowelmovement

• Makesyourskin‘glow’

• Builds stronger immune system

• Providesprotectionfromdisease


GUIDELINE THREE:

EAT MORE VEGETABLES DAILY. CHOOSE DIFFERENT TYPES

Vegetables,likefruits,providethebodywithimportantsubstancessuchasvitamins,minerals,anti-oxidants,waterandfibre.Inadditiontheyaddinterestingcolours,texturesandflavourstothediet.

TIPS:

HOW TO EAT MORE VEGETABLES

• Add vegetables to meat and rice dishes

• Usevegetablesaspartofameal

• Addvegetablestosoups

• Preparevegetablesalads

• Stir-frytwoorthreedifferentvegetables

• Usevegetablestomakeinterestingdrinks(carrot,pumpkin,cucumber,beet)

• Eat local vegetables when in season

BENEFITS

• Allowsforeasybowelmovement

• Makesyourskin‘glow’

• Builds stronger immune system

• Providesprotectionagainstdisease

• Prevents obesity


GUIDELINE FOUR:

CHOOSE TO EAT WHOLE GRAIN AND GROUND FOODS MORE FREqUENTLY

Whole grains include foodssuchaspeas,beansandnuts.Alsoincluded among these foods are whole wheat products (flour,pasta,bread)brownrice,flaxseeds.Ground foods, as the name suggests are our favourite starchy foods which are sometimesgrownundergroundsuchaspotato,cassavaandyams. However,therearesomegroundfoodsthataregrownabovegroundandontreessuchasbananas,plantainsandbreadfruit!

TIPS:

HOW TO EAT MORE WHOLE GRAIN AND GROUND FOODS

• Use breadfruit and green bananas to make interestingsalads

• Usemorepotatoes–differenttypesindifferentways–bake,boil,roast,steam,stew.

• Alwaysincludeawholegrainproductoragroundfoodinevery meal

• Uselesspackagedfoods

• Whenpurchasingfoodschoosewholegrainproductsinsteadofrefinedones

BENEFITS

• More energy and vitality

• Bettercontrolofbloodsugarlevels

• Allowsforeasierbowelmovement

• Betterweightcontrol


GUIDELINE FIVE:

LIMIT YOUR INTAKE OF FATS, SUGAR AND SALT

Fats in the diet provide flavour and a feeling of fullness andsatisfaction.However, too much fats can be dangerous to your health.Foodsthatarehighinfatincludefries,bacon,ham,friedfoods(chicken,fish),cheese,mayonnaise,butter,saladdressing,margarine,fullcreammilk,avocado,driedcoconut.

Foods that contain a high amount of salt include cornedbeef,cannedsausage,pig’ssnout,pig’stail,soysauce.

Foods that contain a high amount of sugar includesoftdrinks,boxdrinks,cakes,icecream,puddings,sweets,jamsandjellies,condensed milk.

TIPS:

HOW TO USE LESS FATS

• Choosetobake,steam,roast,grillorstir-fryfoodsinsteadoffrying

• Removeskinandfatfromchickenandmeatsbeforecooking

• Eatameatlessmealonceortwiceperweek

• Readfoodlabelstocheckfatcontent

• Cookwithlittleornoaddedfat

• Avoidhigh-fatsaladdressings

BENEFITS

• Preventionandreductionofoverweightandobesity

• Preventionofcertaindiseasessuchasdiabetes,cancerandhypertension

• Decreasedriskofheartandbloodvesseldiseases


HOW TO USE LESS SUGAR

• Read labels to check sugar content

• Usefruitsinporridgeinsteadofsugare.gbananaslicesontopofporridge

• Replacesweetdrinkswithwater

• Uselocalfruitsandvegetablesforsnacksinsteadofsugarysnacks

• Addlesssugarwhenpreparingfoodsanddrinks

BENEFITS

• Betterweightcontrol

• Bettercontrolofbloodsugarlevels

• Lessproblemswithdentalcaries/toothdecay

HOW TO USE LESS SALT

• Chooselesssaltysnacks-useunsaltedpeanutsinsteadofsaltedones

• Readfoodlabels

• Usefreshmeatandfishinsteadofsaltedones

• Donotaddsalttofoodattable

• Reducetheamountofsaltusedincooking

BENEFITS• Goodcontrolofbloodpressurelevels

• Decreasedriskofheartandbloodvesseldiseases


GUIDELINE SIX:

USE NATURAL SEASONINGS IN FOOD PREPARATION AND COOKING

Saltyandprocessedseasoningsarehighinsodium.Sodiumisoneofthemaindietarycontributorstohypertension(highbloodpressure).Itismuchhealthiertousenaturalseasoningsinfoodpreparationandcooking

TIPS:

HOW TO USE MORE NATURAL SEASONINGS

• Usefreshseasoningssuchasthyme,onion,garlic,ginger

• Grow your own herbs in a container or in a kitchen garden

• Trynewseasoningssuchastheleavesandjuiceoflimes,lemons and oranges

• Avoidtheuseofcommercialseasonings

• Readfoodlabelsandlookforwordssuchas:salt,brine,Sodiumchloride,sodiumbicarbonate,MSG(MonoSodiumGlutamate),sodiumsaccharinandsodiumnitrate.

BENEFITS

• Preventsandcontrolshighbloodpressure

• Protectsagainstdiseasesofthebloodvessels

• Protects against some cancers


GUIDELINE SEVEN:

PRACTISE GOOD HYGIENE WHEN BUYING, STORING, PREPARING AND COOKING FOODS

Foodsafetyisimportanttohealthyliving.Severaldiseasesmaybetransmittedthroughfoodsifthefoodsarenotproperlycooked,handledorstored.Goodhealthisdependentontheconsumptionofgood,quality–safefoods.

TIPS:

HOW TO PRACTISE GOOD HYGIENE WHEN BUYING FOODS

• Buyfoodsfromreputableestablishments–cleanandfreeofpests

• Selectfreshandwholesomefoods.Buyfoodsthatlookand smell clean

• Buyfoodsfrompersonswhohavevalid“FoodHandlers”permit

HOW TO PRACTISE GOOD HYGIENE WHEN STORING FOODS

• Storedryfoodsincoveredair-tightcontainers

• Donotleavecookedfoodatroomtemperatureformorethan 2 hours

• Keepfoodstorageareasfreefrominsects,pestsandother animals


HOW TO PRACTISE GOOD HYGIENE WHEN PREPARING FOODS

• Washhandsbeforehandlingfoodandoftenduringfoodpreparation

• Usesafewater,ortreatittomakeitsafe

• Washandsanitizeallsurfacesandequipmentusedforfoodpreparation

HOW TO PRACTISE GOOD HYGIENE WHEN COOKING FOODS

• Cookfoodsthoroughly,especiallymeat,poultry,eggsandseafood

• Reheatcookedfoodthoroughly

• Keepcookedfoodpipinghotpriortoserving

BENEFITS

• Preventionoffood-bornediseases

• Preventionofsomecancers

• Improveddigestionandabsorptionoffood


GUIDELINE EIGHT:

KEEP ACTIVE. MAKE PHYSICAL ACTIVITY A PART OF YOUR DAILY ROUTINE

Increased physical activity increases both mental and physicalenergy.Movingthebodyfrequentlyusesupenergy.Beinglessactiveincreasestheriskofoverweightandobesitywhichcouldleadtoseveralseverehealthproblems.So,GetMoving!!

TIPS:

HOW TO BE MORE PHYSICALLY ACTIVE

• Usethestairsinsteadoftheelevator

• Whengoingshortdistances,trywalkinginsteadofdriving

• Walktotheneighbourinsteadofusingthetelephone

• Getinvolvedinsomecommunitysportingactivity

• Parkyourvehiclealittledistanceawayfromyourdestinationandwalktherestoftheway

• Playphysicalgameswithfamilymembers

BENEFITS

Physical Activity:

• Boostsyourconfidenceandselfesteem

• Makesyousleepbetter

• Keepsyourmusclesingoodcondition

• Reduces stress

• Helpscontrolobesity,hypertensionanddiabetes

• Maintains healthy body weight


HOW TO EAT HEALTHY

Portion Sizes

A serving is the usual amount individuals get at home or get when they eat out.

A portion isameasuredamountwhichequateswitha specificcaloric value. In order to maintain a healthy body weight it is important that careful attention is paid to the portion size offoodsconsumed

Examples of Portion Sizes:

Starchy Foods:

Portions which give 70 calories

Examples:1slicesandwichbread;6watercrackers;1/2cuprice;1/2cupcornmeal;1mediumGreenBanana

Foods from Animals:


Examples:(cooked)-1smalldrumstick;1smallchickenwing;1matchboxsizedpieceofLiver;1/4cupflakedsaltedfish


Examples: (cooked)1Tbspbonelessgoat/beef;¼cupTuna,mackerel (canned) ; 1 large Sardine (oil drained); 1 medium egg, 2Tbsmincedmeat;1smallpiecePigTail-;1‘1inch’cubecheese

Peas, Beans and Nuts:


Examples:¼cupRedbeansorlentils;16peanuts,7cashewnuts


Fruits:

Portions which give 40 calories:

Examples:½Grapefruit;1smallorange;½cupunsweetenedfruitjuice;2/3cupcoconutwater;1smallripebanana;1cupcubedwatermelon;1smallapple;2mediumprunes

Vegetables:


Examples: 1/2 cup Pumpkin (cooked); 1/2 cup Carrot(cooked); 3/4 cup, Stringbeans (cooked).Vegetableswhichcontainnegligibleamountsofcarbohydratescanbeeateninanydesiredamounts. Suchvegetablesaredarkgreenleafyvegetables, cucumber, tomatoes, cauliflower, eggplant andokra

Fats and oils:


1tspmargarine/peanutbutter/oil/butter;approximately1/8ofanaverageavocado;2tbspcoconut(dried,grated)

Sugars and Sweeteners:


Example:1teaspoonsugar,1teaspoonhoney,2tablespoonsjam/ jelly


SELECTING PORTIONS BASED ON ENERGY NEEDSThedietsoutlinedbelowcanbeused tohelpplanyourmeals.ThefollowingisonlyaGUIDE. Ifyouractivitylevelismoderate,you may choose the 2200 Kcal diet. Persons wishing to lose weight could use the 1600 Kcal diet. Those involved in strenuous activity,forexample,constructionandfarmingmaychoosetousethe2800Kcaldiet.AlwaysseekclarificationfromtheappropriateHealthCareProfessionalbeforeyoudecideonyourdietplan.

Food GroupNumber of Portions of Food Per Diet

1600 Kcal 2200 Kcal 2800 Kcal

Starchy Foods 10 14 18

Legumes 1 1 2

Foods from Animals 5 7 8

Vegetables 2 2 2

Fruits 3 3 3

Fats and Oils 3 5 7

Sugars & Sweeteners

4tsp 7tsp 11tsp

TOTAL 1615 2195 2793


HEALTHY RECIPES FOR YOU TO TRY

SPINACH BURRITOS

2ozcookedspinach

1 medium onion diced

2stemscilantrochopped

3 ounces Cheese (grated)

2tbspcoconutoil

2mediumwholewheatflourtortillas

1tspcompleteseasoning

METHOD

1. Place coconut oil and onions and cilantro in a skillet over medium heat.

2. Addcookedspinach.

3. Whenmixturebeginstoboil,removefromheat

4. Spoonspinachmixtureintotortilla

5. Addsomegratedcheese,rolluptortillaandServe


BREADFRUIT SALAD

1mediumbreadfruit(diced)

½cupcookedpeas

1smallheadlettuce

½cupdicedcookedcarrot

1 large tomato

3tablespoonsmayonnaise

METHOD

1. Prepareandsteambreadfruit.Peelandcutinto 1inchpieces.

2. Mixwithpeas,carrotsanddressing.

3. Arrangewithwashedlettuceandslicedtomatoesas desired.

FRESH FRUIT CUP (5-6 Servings)

1cuporangesections

1cupgrapefruitsections

1cupfirm,ripepapayacubesorballs

1large,firmripebanana,peeled,cutinthincirclesorsemi-circles

1cuporangejuice.

METHOD

1. Combinefruits,orangejuiceandanyjuicesfromthepreparationoftheotherfruits.

2. Tosslightlyandaddfreshlygratednutmegandadashofbitters,orwine.Chillorservewithcrackedice.


STIR-FRIED VEGETABLES (5 – 6 Servings)

1medium-sized,ripesweetpepper,cutinthinstrips

1largechocho/christophenepeeledandcutintomatchstickpieces

1 large carrot cut in thin circles

½cupchoppedonion

1tablespooncookingoil

1clovegarlic,minced

1tablespoonsoysauce

1tablespoongrated,freshginger

1teaspooncornstarch

½cupwater

METHOD

1. Heatoilinfryingpan.

2. Addginger,garlic,vegetablesandsoy-sauce.Stirbriskly.

3. Coverandcookoverhighheat.Stirfor2-3minutes.

4. MixcornstarchwithwaterandstirintovegetablesuntilSaucethickens.


GREEN BANANA SALAD

3 large green bananas2 medium sized carrots½onionthinlysliced¼greenpeppersliced3tbsplowfatmargarineCompleteseasoningtotaste

METHOD

BoilCarrotsandbananasuntildone.Cook,peelanddice.Combinebananas,carrots,onionsgreenpepperandmixwithmargarine.ServeonFreshlywashedlocallettuceleaves

PEPPER FISH WITH GARLIC AND CABBAGE

4piecesfilletfish(1lbfilletfish)2 Limes juiced2tbspcoconutoil1 green Habanero seeded and minced1clovegarlicmincedfinedLarge cabbage leaves

METHOD

1.Washfishinlimejuice,drainwell

2.Placeoilinskilletandheatuntilveryhot

3.Fryfishuntillightbrownbutnotdry

4.Placefishinasinglelayerandspreadhabaneroandgarlicontop

5.Placecabbageleavesontop,add¼cupwaterthencover

6.Simmerforabout15minutes

7.Serveeachfishonacookedcabbageleaf


Glossary

Antioxidant Substances with disease fighting properties that protect cells from damage by other substances called free radicals.

Chronic Disease A disease that takes a long time to develop, and is not contagious. Chronic diseases cannot be cured but they can be controlled through diet, lifestyle modifications and medication.

Kilocalorie (Kcal) A unit of energy measurement that is calculated and expressed in relation to nutrition.

Macro-nutrients Nutrients required in the body in fairly large amounts- carbohydrates, fats, protein.

Micro-nutrients Nutrients needed by the body in very small quantities. They are absolutely essential to regulate and control body processes to sustain life and health. In human nutrition, the micronutrients are vitamins and minerals.

Nutrients Substances found in food that are necessary for the metabolic processes of the body.

Phytochemical Naturally occurring, biologically active chemical compounds in plants.

Portion A measured amount of food or drink which equates with a specific caloric value.

Sauté To cook slightly in a small amount of fat or liquid.

Serving The usual amount of food an individual gets at home or when they eat out.


f ood- - home | food and agriculture organization of the … · · 2018-01-11process used in the...

Documents