Do you know you do not have to give up your favourite foods just because you are on a healthy diet? Rather, it entails making informed decisions that allow you to continue to eat a variety of meals. An excellent diet plan includes meals that are high in nutrients while being low in fat and calories. This implies that your meals should include a variety of fruits, vegetables, and whole grains, as well as meat and dairy. This is, in fact, the best diet for everyone.
Local Ghanaian delicacies are enjoyed from one corner of the country to the other each day. Do you know that Banku, Kokonte, Akple, Rice, and Tuo Zaafi, which we enjoy almost on a daily basis, are full of carbohydrates? Yes, carbohydrates are good for the body, but in excess, they cause more harm than good and must be eaten in moderation. Most Ghanaians either eat too little or too much of nutrients in their food, which becomes a demerit to their health.
There must be a reduction in the amount of carbohydrates we consume, and other foods that contain more of the other vitamins should be introduced. The focus should be on carbohydrates that are good for you, such as fruits, vegetables, whole grains, legumes, and low-fat dairy products.
Choosing the correct foods can make a great difference, and eating on a regular basis helps to keep blood sugar levels stable. There is also a need to eat a lot of fibre because it helps regulate cholesterol levels by slowing the rate at which sugar and starch in foods enter the bloodstream.
Fruits, vegetables, dry beans, oats, whole grain bread and cereals are just a few examples of fibre that should be included in our diets. According to studies, more fruits and vegetables have a positive impact on our mental health. The exact mechanism is unknown, but it’s believed that fresh fruit has a lot of beneficial antioxidants that help with brain function.
Some fruits and vegetables might even be healthier. Bananas, for example, are high in vitamin B6 and contain tyrosine and tryptophan, which are all necessary for the creation of dopamine and serotonin.
A healthy eating plan emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products. This includes lean meats, poultry, fish, beans, eggs, and nuts.
In your diet, dairy products provide a convenient source of calcium as well as high-quality protein. One must keep track of everything one eats and drinks. Many drinks are high in sugar and can cause weight gain and high sugar levels. Local drinks like Sobollo, Lamujin, and ‘Brukina’, which are high in nutrients, should be consumed instead of flavoured teas, energy drinks, and sodas.
Every diet plan should have a little bit of each nutrient the body needs. Every diet plan should include foods that contain vegetables with dark green leaves (cocoyam, leaves, bitter leaves) because they are low in calories and carbohydrates and also have fibre and calcium in abundance.
Beans of any kind should be included in a diet plan because they include a lot of fibre and are high in protein, calcium, magnesium, and potassium. The ingestion of whole grains is a necessity because they abound in vitamins, minerals, phytochemicals, and fibre.
Tuna, mackerel, and sardines must also be added to one’s diet because they have a good supply of omega-3 fatty acids in the form of protein. Tomatoes, these foods are high in vitamin C, iron, and vitamin E, as also yoghurt and fat-free milk. These will help to increase calcium and vitamin D levels in the body.
A Ghanaian diet plan will include adding cocoyam leaves and kontomire, which have multiple essential benefits to your plan. They have high quantities of vitamin C, which is an antioxidant known to help prevent cancer.
It also aids in food digestion and reduces the risk of digestive problems. It is low in fat and rich in protein, which influences weight loss. It helps control blood pressure and even increases sperm production for men. It also has a dopamine property that helps control your mood and even enhance your memory. Cocoyam leaves can be made into stews or soups for ingestion.
Garden eggs, which also have high fibre content, help with weight loss. It is also known to be of high nutritional value for pregnant women, who can easily suffer from a lack of sufficient nutrients due to the baby’s food consumption in the womb. It also helps to enhance your vision, control your sugar level, and reduce liver disorders. It can be used not only to prepare sauces but also light soups.
Beans, or soya beans, should be added to one’s diet. They are a rich source of fibre and B vitamins. They are also a great replacement for meat as a source of vegetarian protein. Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels, and increasing healthy gut bacteria.
Palm nut soup, also known as ‘Abenkwan’ in the Akan language (Twi), is high in vitamin E. It also contains a number of antioxidants, which help protect the skin from pollutants and damaging UV rays. It’s well known for its anti-ageing properties as well as the fact that it contains no trans-fat, making it ideal for weight loss. You can also count on it to improve your vision thanks to its high vitamin A content. The palm kernel contains beneficial unsaturated fats that help to maintain the health of your joints, skin, and bones. Palm nut soup is a must-add to every menu.
Taking more soups and stews, adding a bit of carbohydrate (rice, banku), proteins (fish, eggs), and vitamins (seafood, shellfish) makes an effective diet plan which is known largely to help. Eat fruit alongside every meal and drink lots of water. Most of our local Ghanaian dishes have high nutritional value, and when paired with exercise, show great results. Try this diet plan and your life will never be the same.