What is nutrition?
Nutrients are the substances in food that we eat that are primarily responsible for nourishing our body.
Good nutrition is the deliberate intention of consuming, absorbing, and using these nutrients from healthy diets needed by the body for growth, development, and maintenance of life. A healthy diet helps us maintain a desirable body weight and composition (the proportion of fat and muscle in the body). Healthy diets also enable us to do our daily physical and mental activities and helps minimize the risk of disease and disability.
Ideally the body needs 6 essential nutrients: vitamins, minerals, protein, fats, water, and carbohydrates.
Nutrition in Ghana
Unfortunately, Ghana is among other low-middle-income countries experiencing the double burden of malnutrition, with a high widespread presence of both undernutrition and overweight/obesity according to the USAID article in 2021.
Ghanaians in general consume large amounts of carbohydrates in comparison to other nutrients which is grossly unhealthy. It is important to eat a wide variety of foods in the right proportions and consuming the right amount of
According to guidelines by the United States Department of Agriculture (USDA), the core elements that make up a healthy dietary pattern include:
- Vegetables of all types: dark green; red and orange; beans, peas, and lentils; and other vegetables.
- Fruits, especially whole fruit.
- Grains, at least half of which are whole grain.
- Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives.
- Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products.
- Oils, including vegetable oils and oils in food, such as seafood and nuts.
How can I eat healthy.
Some practical guidelines on healthy eating include:
Eat 3 meals a day, with healthy snacks.
NB: eating 3 times a day, does not mean eat 3 Big meals in a day.
Increase fiber in the diet and decrease the use of salt.
Drink water. About 2.7 liters (5 and half sachets) for women and 3.7 (6 and half sachets) liters for men a day
Eat fruit or vegetables for a snack.
Eat more chicken and fish. Limit red meat intake
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