Many individuals of Caribbean descent are at a higher risk of chronic diseases, such as stroke, type 2 diabetes, and heart disease. Even though there are many factors that contribute to the development of serious health conditions, diet plays a very significant role in the prevention and management of these diseases.
Many individuals among the Caribbean community often think that their favorite cultural foods need to be completely avoided to lower their health risks. However, making small dietary changes such as reducing portion sizes and consuming a variety of foods from the main food groups are effective ways to ensure a healthy, yet traditional diet.
1. Eat more fruit and vegetables.
Try to make your plate as colorful as possible. Include fruits such as papaya, soursop, bananas, and mangos, and green vegetables like avocados and okra.
2. Eat beans, fish, eggs, and lean meat for your sources of protein.
Substitute salted codfish for healthier alternatives like snapper, mackerel, or salmon. Use beans or mushrooms to replace some meat in your stews and soups.
Cut off any visible fat and skin from the meat before cooking.
Grill, bake or roast any meat instead of frying.
3. Include some dairy and dairy alternatives in your diet.
Choose low-fat or low-sugar versions of dairy products.
Avoid the high sugar content in dairy products, like Milo.
Evaporated milk has more calories than whole milk. Choose fat-free milk or skim milk. Some other healthy milk options include almond milk, coconut milk, and soy milk.
4. Limit your intake of foods that contain high amounts of fat, sugar and salt.
Regular consumption of sugary foods and drinks can significantly increase your risk of chronic conditions, like obesity, type 2 diabetes, and heart disease.
Reduce your intake of malt drinks, fruit juices, and sugary desserts.
Season your food with fresh herbs and spices instead of salt.
Avoid using pre-packaged chicken stock, like Maggi, which tends to be very high in added salts.
https://www.cdc.gov/healthyweight/healthy_eating/index.html
