The age-old adage “You are what you eat” succinctly summarizes the profound connection between our dietary choices and our overall well-being.
In essence, it suggests that the foods we eat not only strengthen our bodies but also play a crucial role in shaping our physical health, mental clarity, and our emotional state.
To enjoy health as an African woman, it is important to make daily mindful and nutritious choices for our daily diet, just because it directly impacts the quality of our lives. It is imperative to remind us that “a healthy woman is a wealthy woman”.
To be able to discharge all our duties as African women, we need a healthy body. RZA rightly puts it that “The body is a vehicle for the mind, and that vehicle is how you travel through space”.
Let’s delve into the profound implications of this saying, examining how our food choices can truly define us in terms of health, vitality, and even the way we experience the world around us.
African diets can be diverse and vibrant, but excellent diets for African women should prioritize nutrition, balance, and cultural preferences. Here are some key components to consider:
1. Staple Foods: In many African regions, staple foods like maize, millet, sorghum, cassava, and yam are common. These should form the base of meals, providing essential carbohydrates. Certainly in regulated portions, this provides the necessary energy to carry on for day.
2. Vegetables: Include a variety of leafy greens like collard greens, lettuce, and spinach, as well as other vegetables such as okra, eggplant, and tomatoes for vitamins and minerals. Vegetables are widely grown and readily available to all. They are also relatively affordable to most households.
3. Protein: Incorporate lean protein sources like fish, poultry, lean meat, beans, lentils, and peanuts for muscle health and overall well-being. For me beans remain the ultimate substitute. It’s not only affordable but rich. It can also be blended in many combinations. From my favorite combination with rice and plantain to a rich pot of bean porridge that goes well with bread or pap (corn). Beans may be placed as the missing jigsaw in the puzzle that answers the call to make the meal time not only healthier but tastier.
4. Fruits: Include a variety of seasonal fruits like mangoes, oranges, bananas, and papayas for vitamins and antioxidants. One may not have to bother with expensive and scarce options. Rather buying and enjoying them when they are in season, affordable options as mentioned above can do the magic.
5. Healthy Fats: Use cooking oils like palm oil or healthier alternatives like olive oil sparingly for healthy fats. Where possible fats need to be reduced to the minimum. It’s important to note that not all fats are created equal. While saturated and trans fats should be limited, unsaturated fats, such as those found in avocados, nuts, and olive oil, can be part of a healthy diet and offer various health benefits.
6. Spices and Herbs: Add flavor to your dishes with a variety of herbs and spices like ginger, garlic, thyme, curry, clove and turmeric for added taste and potential health benefits. Not only do they provide you with a strong aroma that triggers the enzymes in your gut, they also help your body. Find what works with your system and spice up your dishes.
7. Nuts and Seeds: Incorporate groundnuts (peanuts), almonds, and sesame seeds into meals or snacks for extra protein and healthy fats. You can either use them as an appetizer or you can add them to your drink for a healthier meal.
8. Hydration: Drink plenty of water throughout the day to stay hydrated, especially in hot climates. Staying properly hydrated is fundamental to health. Water is essential for all bodily functions, including digestion, absorption of nutrients, circulation, and regulation of body temperature, and the urinary tract will get flushed and cleaned.
9. Portion Control: Pay attention to the sizes of your meal to avoid overeating, and aim for balanced meals. Eat in moderation. As my grandmother always warms, divide the stomach in 3 segments – a portion for water, a segment for food and a segment for effective breathing.
10. Cultural Considerations: Embrace traditional dishes and cooking methods while making healthier substitutions when possible. For instance, opt for grilled or baked meats instead of fried.
Well before we wrap up; let’s remember the warnings from the experts.
Avoid Excess Sugar and Processed Foods.
Minimize sugary snacks, sodas, and processed foods.
They can contribute to health issues. This isn’t my idea but certainly the literature is there for all to see. In fact one development to know is, aspartame widely accepted to be a good alternative for sugar is now adjudged to be a potential cause of cancer according to a study by W.H.O.
Remember, individual dietary needs can vary, so it’s important to consult with a healthcare professional or nutritionist for personalized guidance based on specific health goals and any dietary restrictions or conditions. Additionally, staying physically active and maintaining a balanced diet is also paramount to promoting overall health and well-being for African women.
