Nutrition
Celebrating Christmas the healthy way
Eat healthy during this festive season
In this chapter, we will go to town on the healthy dietary choices and return home on the ones to take in moderation or avoid completely.
To start us off, let’s address the fufu eaters. For us, we can eat fufu with any soup of our choice. Some of the best proteins to add to our soup are fish and boiled egg.
With meats, preferred will be white meats such as chicken, turkey, and rabbit. If it must be red meat, every fatty part must be trimmed off (lean meat), because red meats can increase our blood cholesterol, leading to conditions like hypertension.
For our rice dishes, optimal recipes include brown rice with any stew of our choice (protein choices, above will be applied here also), and to top it off, assorted vegetable salad can be added to the meals to make it healthier and it also increases its visual appeal, boosting appetite.
In preparation of our Christmas time pastries, we should choose fresh vegetable oil instead of old stale oils or animal fats such as butter and lard.
For our beverage choices, the best would be to make homemade juices from freshly blended and squeezed fruits.
Soft drinks and alcohol should be taken sparingly, because too much of these can predispose us to diabetes and liver failure.
If we can make these simple lifestyle choices, we can better our health and live long to enjoy many more Christmases.
All this being said, we must remember that portion sizes and the timing of our meals is key in making a lasting difference in our health.
I would love to wish us all happy holidays and a fruitful festive season!
By Bernice Korkor Asare
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The writer is a Dietician and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail:info@holistichealth
—consult.org
Mother’s Day is a celebration to honour mothers and individuals in the society. To commemorate the day tomorrow, The Spectator nutritional page today offers to prepare a sumptuous Guinea fowl meal with an accompanying snack to celebrate our mothers.
Ingredients
-2 cups of cooked rice
-Oil
-2 pounds of Guinea fowl
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut guinea fowl into bite-sized pieces. Add ginger, salt, and garlic and allow it cook for about 2 minutes.
-Fry guinea fowl until it turns golden brown.
-Put a saucepan of fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, and peas and carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
By Linda Abrefi Wadie
The familiar curl of smoke from a mosquito coil may seem like a small comfort against buzzing pests, but behind that comfort lies a hidden danger.
According to Dr Lawrencia Osae-Nyarko of the Public Health Research Unit at CSIR-WRI, the smoke carries synthetic chemicals that once inhaled, can irritate lungs, trigger adverse reactions, and silently worsen the health of vulnerable groups-children, pregnant women, and the elderly.
Her remarks framed discussions at the second stakeholder meeting of the Clean Air Fund (CAF) project, spearheaded by the Presbyterian Relief Services and Development (PRESED) in collaboration with CAF, on Tuesday.
The gathering assembled community leaders, facilitators, and experts to review recent data collection and chart a way forward in tackling air pollution and e-waste challenges.
According to Dr Osae-Nyarko, the smoke from the mosquito coils and other material burn to ward of mosquito or other insects rather exposes users to a number of dangerous substances that slowly create problems.
“In Ghana’s urban slums, where cramped living spaces often lack proper ventilation, the risks are magnified,” she warned.
“What people breathe in daily is not just mosquito coil smoke; it is a cocktail of pollutants from waste burning, traffic fumes, and household emissions. These exposures compound vulnerabilities and deepen health injustices,” she added.
Dr Osae-Nyarko, also an Advisory Member of PRESED, stressed that advocacy must highlight the disproportionate impact of pollution on marginalised groups.
She underscored the importance of involving children early: “When children learn about air pollution, they not only protect themselves but also become powerful messengers. Through artwork and storytelling, they can express the dangers and inspire change.”
International studies echo these concerns. Research in China and Malaysia found that burning a single mosquito coil indoors can release fine particulate matter equivalent to 75–137 cigarettes, along with carcinogens such as formaldehyde and bis (chloromethyl)ether (BCME)—both linked to lung cancer.
One study published in Environmental Health Perspectives reported that formaldehyde emissions from a single coil equaled those from 51 cigarettes, while the particulate matter load was comparable to heavy indoor smoking.
For children, pregnant women, and the elderly, these exposures are especially severe. Frequent use in poorly ventilated homes magnifies the danger, leading to respiratory irritation, asthma flare-ups, and long-term cancer risks.
The meeting agenda included an overview of the data collection process, key findings, and the formation of action groups to champion specific objectives. A newly developed training manual will guide facilitators and community members in communicating both the science and the lived realities of pollution.
Her advice was practical yet urgent: “If mosquito coils must be used, ensure proper ventilation. But more importantly, communities need safer alternatives and collective advocacy to demand cleaner air. This is not just about comfort—it is about survival.”
The call to action extended beyond households. Mr Emmanuel Nyarko Ankama, Coordinator for PRESED, urged Assemblies to enforce the registration of waste collectors, especially operators of ‘Aboboya’ tricycles.
“The fact is they can dump waste anywhere, which ends up being burnt and contributes to air pollution,” he cautioned.
Mr Joseph Oberesekun Kiddy-Kodua, Environmental Officer at the Kumasi Metropolitan Assembly (KMA), reinforced the point: “By Ghana’s waste management policy, every waste collection company should be registered by the Assembly. Otherwise, it is an illegal activity.”
“As the project advances, the message is clear: everyday practices—from burning coils to disposing of waste—must be re-examined. With children, elders, and mothers at the heart of the struggle, the fight for clean air is as much about justice as it is about health,” noted Mr Ankama.
From Kingsley E. Hope, Kumasi
