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
Every baby deserves a healthy start. But in Ghana, too many children are being born already behind, too small, too fragile, and at far greater risk than their peers. Low birth weight, defined as weighing less than 2.5 kilograms at birth, affects an estimated one in seven newborns in this country.
That is a significant proportion of children beginning life at a disadvantage, often due to preventable causes.
Children born with low birth weight face a steeply uphill journey from their very first breath. They are more susceptible to birth asphyxia, infections, hypothermia, and respiratory complications.
They are more likely to die in their first month of life. Those who survive face higher risks of stunting, impaired cognitive development, and a greater likelihood of developing non-communicable diseases including type two diabetes, hypertension, and heart disease later in life.
Low birth weight does not just harm the child today. It shapes their health for decades.
The most powerful determinant of a baby’s birth weight is what the mother eats, and how healthy she is before and during pregnancy. Research in Ghana has consistently shown that maternal anaemia, poor dietary diversity, and inadequate antenatal care are all strongly linked to low birth weight.
A study in Cape Coast found that mothers with low dietary diversity during pregnancy were significantly more likely to deliver low birth weight babies. In Northern Ghana, maternal anaemia in both the first and third trimesters of pregnancy increased the risk of low birth weight. What a woman eats is what her baby weighs.
Education matters too. Mothers with secondary or higher education have been found to be less likely to deliver a low-birth-weight baby, a difference attributed to better nutrition knowledge, improved antenatal care attendance, and healthier health-seeking behaviour overall.
This points clearly to the need for a whole-of-society response, not just a clinical one.
Ghana has made some progress on low birth weight, but the burden remains unacceptably high and in some parts of the country, it is worsening. Other important risk factors must not be overlooked.
Adolescent pregnancy, which remains prevalent in several regions, is strongly associated with low birth weight because young mothers are often still growing and competing with the fetus for nutrients.
Malaria infection during pregnancy, particularly in endemic areas of Ghana, damages the placenta and restricts nutrient transfer, further increasing the likelihood of a low-birth-weight baby.
These risk factors compound the effects of poor maternal nutrition and limited antenatal care. Leaders in government, health facilities, and communities must prioritise maternal nutrition before, during, and after pregnancy.
Reducing low birth weight is not complicated. It requires feeding mothers well, supporting them through antenatal care, ensuring access to iron-folic acid supplementation and malaria prevention during pregnancy, and treating their health as a national priority, not an afterthought.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
Cabbage may not be the most attractive vegetable, but it is full of nutritional benefits that keeps the body strong and healthy.
This common leafy green vegetable comes in a range of colours, shapes and sizes that you can use for soups, salads, sandwiches and more. It can be eaten raw or stir-fried.
-Fights inflammation
Cabbages contains anthocyanins, which are naturally occurring antioxidants. A research showed that people who eat cabbages have lower inflammation levels than those who do not eat.
– Keeps one strong
Vitamin C, also known as ascorbic acid, does a lot of work for the body. It helps make collagen and boosts the immune system. It also helps your body absorb iron from plant-based foods.
– Improves digestion
Cabbages contain phytosterols (plant sterols) and insoluble fibre. These help keeps the digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protects your immune system.
– Protects your heart
The anthocyanins found in cabbage helps with more than inflammation. Research suggests they add to the health benefits of cabbage by reducing your risk of heart disease.
Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.
– Lowers your blood pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. This could help lower your blood pressure, reducing your risk for heart disease.
-Lowers cholesterol
Cabbage contains two substances — fibre and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.
– Maintains bone health and healthy blood clotting
Vitamin K is essential to our well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood would not be able to clot properly. According to research, eating cabbage everyday keeps our bones strong and blood cells clotting well. -clevelandclinic.org
