Hey Guys! So we're back at it again and as I said in my last post think balance. This is because This week's post is about a balanced diet. Within the Caribbean and the world over, persons face a problem striking a balance among the three macro-nutrients, namely: carbohydrates, proteins and fats which we discussed individually in previous post. Check out my previous posts if you have not already done so to get a greater understanding of what we are discussing now.
In the Caribbean persons have a problem balancing there diets as plates I have often see are packed with mostly carbohydrates and a tiny bit of protein and good fats (which I would have been guilty of at times 😉). However, not only the Caribbean region is guilty of having a lopsided diet but in other parts of the world too, with diets full of carbohydrates and saturated fats, but don't worry, we are in this together and today's post is geared towards helping us all achieve a balanced diet. Below are examples of meals and snacks consumed within the caribbean (carbohydrate filled but delicious).
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| Sunday lunch/dinner |
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| Breakfast |
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| Snacks/Sweets |
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| Jamaican Patti |
A balanced diet is one which consist of the right mix or ratio of carbohydrates, proteins and fats to fit the needs of an individual. It is recommended that persons consume 45-65% carbohydrates, 10-35% protein and 20-35% fat to achieve a balanced diet. These percentages may mean nothing to you, and some who see this may be saying don't spoil food with math😅. I understand all your frustrations, so what I do is use this pie chart below:
I picture this pie chart on a plate to guide me in taking the appropriate amount of carbohydrates, proteins and fat. To achieve a balanced diet is also important to eat from a variety of foods, so try different grains, root crops, meats, fruits and vegetables as much as possible. By doing so , you also get the necessary vitamins and minerals that are important within the body. Now these macro-nutrients as you can see are variable and dependent on your needs, so lets say a body builder wants to increase his muscle he may put his carbs to around 45% bump up the protein to a full 35% and the remainder to fats.
As I would have mentioned before many diets in the Caribbean are loaded with carbs, although we see that carbs are supposed to be consumed more than the other macro-nutrients there is still a disproportionate amount being eaten among persons. I always recommend that one starch should be on the plate instead of having 2 or 3 and also using vegetables and fruits to make up the carbohydrate portion of the plate. Proteins would include your meats, fish or peas and beans, all you need to keep in mind here is to choose leaner protein options. Fats can be found in the other macro-nutrients so it's not necessary to go put a piece of butter or margarine on your plate. This just involves cooking with your healthy fats like olive oil, slicing up some avocados or snacking on some almonds and other nuts. Lastly always remember to drink your recommended amount of fluids( see hydration post) and when all these things are taken into consideration, you got yourself a balanced diet.
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| Balanced diet |
So when it comes to a balanced diet think macro-nutrient proportions, variety in food choices and hydration. Having a colorful plate also helps to add variety and balance.It's okay to treat yourself with your favorite snack every once in a while (like every month) and don't beat up on your self if you slipped up on a day or two. All that is important is to keep at it every day and then eventually it will become a habit once you never stop trying.
Until next time darlings, keep it balanced! 😗
Glad you liked it.
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