What’s on our plate?

By Ryhaan Shah

I have written about healthy diets in the previous columns, but what is a good and healthy diet? for us as we get older? Because we are less physically active, we need fewer calories. However,
We still need to get enough nutrients to have the energy to live well, and these we get mainly
through our daily diet.
If you have specific issues like heart disease and type 2 diabetes, your doctor or nutritionist
would already have advised you on what foods to have and what to avoid in order to maintain
good health.
Here in Guyana, and most of the Caribbean, we indulge in a carbohydrate-dense diet with the
mainstays of bread, roti, and rice, along with very sugar-heavy fruit juices or sweet drinks,
processed foods, and with much less protein than is needed to maintain a well-balanced diet.
Rice may be low carb, but eaten in large portions, it could be unhealthy. The same goes for white.
bread or pastries and cakes made with white flour. Brown rice and whole wheat flour are
always the recommended alternatives.
When broken down, carbohydrates become a sugar called glucose, which can raise blood sugar.
levels. While this sugar is absorbed into the bloodstream and used for energy, excess sugar is
stored in the liver and muscles or is converted to fat.
Yes, tennis champion Serena Williams ate platefuls of pasta for breakfast, primarily for the carbs.
and the energy she needed for training and competition. Athletes consume large quantities of
carbohydrates for the energy boost they provide. The unused carbohydrates that we consume,
however, will turn to fat.
A balanced diet should include no more than a third of carbohydrate-rich foods, but if we look at
Our plate on any given day has a large mound of rice – often white rice – with smaller amounts
of meat and vegetables.
Our plate should, instead, include healthier portions of protein like chicken, fish or eggs, or, for
vegetarians, beans, lentils and nuts. This, together with your rice, roti, bread or pasta – in a
healthy one-third portion – and vegetables, a salad and fresh fruits would make for a healthy
meal.
Foods that provide good nutrients without a lot of calories include whole grains like brown rice.
oatmeal and whole wheat flour; fat-free or low-fat milk and cheese; fish, chicken and eggs; nuts,
beans and lentils; and lots of fresh fruit and vegetables.
We are lucky to have markets that provide fresh-picked fruits and vegetables and fish that is
freshly caught. Supermarkets abroad often boast wonderful displays of “fresh” produce that has
actually travelled hundreds of miles in refrigerated trucks to get to your basket.
Adding a multivitamin to our diet can ensure we get enough vitamins and minerals and trace
elements like niacin, copper and magnesium, all of which are needed for good nutrition.
Alcohol abuse is a well-known ailment, especially among men in our society. It continues into old
age and is known to lead to liver disease and, eventually, an earlier than normal death. But
Alcohol also increases our risk for cancers, heart disease, brain damage and mental health issues.
So, temperance is recommended, more especially as we age and most especially if we are
taking medications for chronic conditions.
Doctors also want to see a good cholesterol level when we get a check-up. Good cholesterol or
High-density lipoprotein (HDL) is beneficial because it protects against the build-up of plaque.
in our arteries and lowers the risk of heart disease and stroke.
To ensure a good HDL level, we need to have a diet that includes whole grains and low-fat protein like chicken and fish. Red meats such as beef and mutton are not the healthiest foods and should be eaten in moderation. Fried foods, often cooked in oils high in saturated and trans fats, contribute to bad cholesterol, which would clog our arteries, so choose grilling, baking or air-frying, which requires less oil.
A healthy diet helps us maintain good physical health by keeping our bones and muscles strong.
Good food helps with our mood and long-term mental health and reduces the risk of weight gain.
which can lead to developing chronic conditions like stroke, hypertension, and type 2 diabetes.
The dos and don’ts can appear confusing, so a good rule of thumb is to avoid too many deep-
fried foods, butter, red meats, pastries and sweets, and those carbonated sweet drinks.
Don’t deny yourself a favourite food or drink, but everything in moderation. If we follow these
rules, we can certainly eat our way to good health.