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Acronyms
CNCD Chronic non- communicable Diseases
INCAP NutritionInstituteofCentralAmericaand Panama
FAO FoodandAgricultureOrganization
CFNI CaribbeanFoodandNutritionInstitute
Kcal kilocalorie
FBDG Food Based Dietary Guideline
HECOPAB HealthEducationandCommunityParticipationBureau
QUADS QualityAssuranceDevelopmentServices
PAHO PanAmericanHealthOrganization
BAHA Belize Agricultural Health Authority
HFLE HealthandFamilyLifeEducation
TABLE OF CONTENTS
INSTITUTIONS REPRESENTED IN THE MULTI-SECTORAL GROUP ............. 1
TASK FORCE MEMBERS ............................................................................ 2
ACKNOWLEDGEMENT ............................................................................. 3
INTRODUCTION ....................................................................................... 4
a. PROCESS USED IN THE DEVELOPMENT OF FOOD-BASED DIETARY GUIDELINES ..................................................................... 5
b. THE BODY’S NEED FOR FOOD AND NUTRIENTS ............................ 6
THE FOOD-BASED DIETARY GUIDELINES FOR BELIZE ............................. 11
UNDERSTANDING AND PRACTISING EACH DIETARY GUIDELINE ........... 12
HOW TO EAT HEALTHY
a. PORTION SIZES ............................................................................ 23
b. SELECTING PORTIONS BASED ON ENERGY NEEDS ...................... 25
c. HEALTHY RECIPES FOR YOU TO TRY ............................................. 26
GLOSSARY ............................................................................................. 30
INSTITUTIONS REPRESENTED IN THE MULTI-SECTORAL GROUP
1.MinistryofHealth
• NutritionUnit
• Public Health Unit
• HealthEducationandCommunityParticipationBureau (HECOPAB)
2.KarlHeusnerMemorialHospital
3.MinistryofAgriculture
• NationalFood&NutritionSecurityCommission
4.MinistryofEducation
• School Health Unit
• QualityAssuranceDevelopmentServices(QUADS)
� HealthandFamilyLifeEducators
5. Belize Agricultural Health Authority (BAHA)
6.NutritionInstituteofCentralAmericaandPanama(INCAP)
7.CaribbeanFood&NutritionInstitute(CFNI)
8.PanAmericanHealthOrganization(PAHO)
9.PrivateNutritionists:
• Mrs. Sandra Collins
• Ms. Gilda Richardson
1 Food-Based Dietary Guidelines for Belize 2011
TASK FORCE MEMBERS
Inordertoprovidesupportandadviceinthedevelopmentandimplementation of the Food Based Dietary Guidelines, a TaskForcewasappointed.TheTaskForcecomprisedthefollowing:
NAME AGENCY
1. ArletteSheppard MinistryofHealth
2. JohnBodden MinistryofHealth
3. RobynDaly MinistryofHealth
4. MelissaBelezaireTucker MinistryofEducation&Youth
5. Dr.AbigailMcKay UniversityofBelize
6. LilyMahung UniversityofBelize
7. Natalie Gibson Belize Agriculture Health Authority
8. Dr.FernandoTzib NationalFood&Nutrition
Security Commission/
MinistryofAgriculture
9. JoseTrejo BureauofStandards
10. EvelynRoldan NutritionInstituteofCentral
America&Panama/
PanAmericanHealthOrganization
11. JeanetteGarcia MinistryofEconomicDevelopment
12. AvaPennill MinistryofHumanDevelopment
andSocialTransformation
2Food-Based Dietary Guidelines for Belize 2011
ACKNOWLEDGEMENT
TheMinistryofHealthwishestothankallthepersons,agenciesandorganizationswhocontributedtothedevelopmentandlaunchoftheFoodBasedDietaryGuidelinesforBelize.
3 Food-Based Dietary Guidelines for Belize 2011
INTRODUCTION
ANationalFoodBasedDietaryGuideline(FBDG)isanimportanteducationaltoolthatconvertsscientificinformationonnutritionalrequirements and food composition into simple, population-based language. Theguidelinesprovidetechnicaladviceaboutways to improve diets and health in amanner that is easy forthepublictounderstand.Itshouldbenotedthattheguidelinesaredevelopedforthegeneralhealthypopulationfromtwoyearsofageupwardsandcanbeusedbyhealthcareproviders,policymakers,communityleaders,educatorsandthepublicatlarge.
TheFoodBasedDietaryGuidelinesforBelizearedevelopedtomeetthefollowingpopulationobjectives:
§Encouragehealthyfoodchoicesinrespectofvariety,qualityandquantity
§Limittheintakeoffat,sugarandsodium
§Reducetheprevalenceofoverweightandobesity
§Reducetheincidenceandprevalenceofchronicnon-communicable diseases (CNCDs) among Belizeans
§Promoteincreasedconsumptionoffruitsandvegetables
§ImprovethefoodhandlingpracticesofBelizeans
§Reducetheincidenceandprevalenceofmicronutrientdeficiencydiseases
§PromoteincreasedlevelsofphysicalactivityamongBelizeans
4Food-Based Dietary Guidelines for Belize 2011
PROCESS USED IN THE DEVELOPMENT OF FOOD BASED DIETARY GUIDELINES
TheprocessofdevelopingFood-BasedDietaryGuidelinesconsistsofvariousdetailedsteps.ThemodelusedinBelize(Figure1)wasdevelopedforLatinAmericabytheNutritionInstituteofCentralAmericaandPanama(INCAP)andpublishedbyPenaandMolina(1999),butwasfirstpublishedinSpanishbyMolinaet.al.(1995).A detailed documentation of the process used in developingFBDGs in the Caribbean can be found in the FAO publication:Developing Food-based Dietary Guidelines: A manual from the English-speaking Caribbean (FAO 2007).
6
PROCESS USED IN THE DEVELOPMENT OF FOOD BASED DIETARY GUIDELINES
The process of developing Food‐Based Dietary Guidelines consists of various detailed steps. The model
used in Belize (Figure1) was developed for Latin America by the Institute of Nutrition of Central America
and Panama (INCAP) and published by Pena and Molina (1999), but was first published in Spanish by
Molina et. al.(1995). A detailed documentation of the process used in developing FBDGs in the
Caribbean can be found in the FAO publication: Developing Food‐based Dietary Guidelines: A manual
from the English‐speaking Caribbean (FAO 2007).
STEPS IN THE PROCESS OF PREPARING FOOD‐BASED DIETARY GUIDELINES
Source: Pena, M. & Molina, V. (1999)
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GGuuiiddeelliinneess
TTeessttiinngg tthhee
FFeeaassiibbiilliittyy ooff tthhee
PPrreeppaarriinngg FFoooodd--
BBaasseedd DDiieettaarryy VVaalliiddaattiioonn
CCoorrrreeccttiioonn aanndd IImmpplleemmeennttaattiioonn
EEvvaalluuaattiioonn
5 Food-Based Dietary Guidelines for Belize 2011
The Body’s Need for Food and Nutrients
Macronutrients – Carbohydrates, Proteins, Fats
CARBOHYDRATES:Theyprovidethebasicfuelforourbodies.
Functions:
As an Energy Source–Wegetabout4calories(unitsofenergy)from every gram of carbohydrate we eat. Many carbohydratefoodscanbegrownallyearround.Thesefoodsourcesareofteninexpensive.
As a Primer–Carbohydratesserveasa“primer”forthebodytoutilizefat,whichprovidethemajorpartofthebody’senergy.
For Sparing Protein–Thecaloriesfromcarbohydratesallowtheproteintobe“spared”foritsvitalfunction-body–buildingandrepair
Food sources:
�Alllocalprovisionse.g.-banana,breadfruit,cocoa,plantain,sweetpotatoes,cassava
�Cerealse.g.–oats,rice,flour
�Pasta
PROTEINS:Formpartofalllivingorganisms.
One(1)gramofproteinprovidesthebodywithfour(4)calories.
Functions:
Growth, development and maintenance of the body –proteinsprovidethebodywithmaterialsforthegrowthofnewtissuesandforreplacingoldandwornouttissues.
6Food-Based Dietary Guidelines for Belize 2011
As a source of energy – when the body does not have enough carbohydratesandfats,proteinisusedtoprovideenergy
Provision of important body materials:
Enzymes –whichhelpthebodyusefood
Hormones –whichhelpregulatebodyfunctions
Antibodies – which guard against diseases
Food sources:
� Allfoodsfromanimalse.g.–Meat,fish,milk,eggs,cheese
� All legumes e.g. – red kidney beans, lentils, black beans,pintobeans
FATS: Fatsareimportanttothebodyforvariousreasons.Note,howeverthattheyprovidethemostenergyfromfoodinthatone(1)gramofFatprovidesnine(9)calories.Fatsaresolidatroomtemperaturewhileoilsareliquidatroomtemperature.
Functions:
�SourceofEnergy
�Protectvitalorgansandkeepthebodywarmincoldenvironments
�NeededforthebodytoabsorbanduseVitaminsA,D,Eand K
�Formpartofthebody’sstructureandprovideimportantchemicalsthatthebodyneedsforproperfunctioning
�Addflavourtofood.
Food sources:Allfatsandoils,avocado,coconut,peanuts,cashews,peanutbutter,meatsandpoultrywithfat.
7 Food-Based Dietary Guidelines for Belize 2011
Micronutrients – Vitamins, Minerals
A. Vitamins: Agroupofnutrientswhicharenecessaryfornormalgrowthandthemaintenanceandrepairofbodycells.ThegroupisdividedintoWater soluble and Fat soluble
i. Water soluble vitamins: Vitamin C and the B Vitamins. These vitamins are quickly absorbed into the blood and bodycells.Excessesofthesevitaminsarenotstoredbythebodybutarepassedoutintheurine.Thereforeweneed to include these vitamins in our diets every day.
Food sources:
B Vitamins–beef,pork,wholegrainlegumes,nuts,milk, fish,vegetables,eggs
Vitamin C–fruitsespeciallycitrusfruits,(oranges,grapefruit,limes),guava,andvegetablesespeciallytomatoes,sweetpeppers,cabbage
ii. Fat soluble vitamins:VitaminsA,D,E,andKareallFatsoluble vitamins. These vitamins are absorbed into the cellsofthebodyveryslowly.Excessamountsofthesevitamins are stored in the liver to meet later needs.
Food sources:
Vitamin A–greenandyellowfruitsandvegetables,milk, butter,liver,fish,oils,cheese
Vitamin D–codliveroil,eggs,dairyproducts
Vitamin E–seeds,greenleafyvegetables,margarines, shortenings
Vitamin K–Greenleafyvegetables
8Food-Based Dietary Guidelines for Belize 2011
B. Minerals: Minerals are substances which the body needs in verysmallamounts.Mineralsareusedtospeedupchemicalprocessessuchasdigestionandabsorptioninthebody.Mineralscanbedividedintotwogroups–macroandmicroMinerals.
Macro-Minerals:Iron,Calcium,Potassium,Sodium,
Micro-Minerals:Zinc,Iodine,Fluorine
Functions: Mineralshelpto:
-keepbonesandteethstrong
-regulatevitalprocessessuchasdigestion
-useofoxygenforenergyandgrowth.
Food sources:
Iron:Darkgreenleafyvegetables,liver,peasandbeans
Calcium:Milk,sardines,darkgreenleafyvegetables
Potassium:Fruits,vegetables,coconutwater
Zinc:Meats,eggs,wholegrains
Sodium: Table salt,processed foods, somedrinks, salty snacks
Iodine:Seawaterfish,iodizedsalt
Fluorine: Drinking water
9 Food-Based Dietary Guidelines for Belize 2011
Water: Althoughnottechnicallycalledanutrient,waterisveryimportanttothebody.Two-thirdsofthehumanbodyiscomposedofwater
Functions:
�Servesasatransportsystemforallnutrients
�Washesoutwastefromthebody
�Helpstokeepbodytemperaturestable
The source of information for this section “The Body’s Need for Food and Nutrients” was taken from Nutrition Made Simple, a Caribbean Food and Nutrition Institute (CFNI) Publication 2002
10Food-Based Dietary Guidelines for Belize 2011
FOOD-BASED DIETARY GUIDELINES FOR BELIZE
1. CHOOSE DIFFERENT TYPES OF FOODS FROM ALL THE FOOD GROUPS DAILY
2. EAT MORE OF DIFFERENT TYPES OF LOCAL FRUITS DAILY
3. EAT MORE VEGETABLES DAILY. CHOOSE DIFFERENT TYPES
4. CHOOSE TO EAT WHOLE GRAIN AND GROUND FOODS MORE FREqUENTLY
5. LIMIT YOUR INTAKE OF FATS, SUGAR AND SALT
6. USE NATURAL SEASONINGS IN FOOD PREPARATION AND COOKING
7. PRACTISE GOOD HYGIENE WHEN BUYING, STORING, PREPARING AND COOKING FOODS
8. KEEP ACTIVE. MAKE PHYSICAL ACTIVITY A PART OF YOUR DAILY ROUTINE
11 Food-Based Dietary Guidelines for Belize 2011
UNDERSTANDING AND PRACTISING EACH GUIDELINE
GUIDELINE ONE:
CHOOSE DIFFERENT TYPES OF FOODS FROM ALL THE FOOD GROUPS DAILY
Asmuchaspossibletrytousefoodsfromallthefoodgroupseveryday
USE THE ‘BASKET’ TO HELP YOU MAKE YOUR CHOICESTIPS
• Varyyourchoiceswithineachfoodgroupfromdaytoday.Thisisbecauseallfoodsineachgroupdonotalwayscontainthesametypeofnutrients.ForexampleGuavaisrichinVitaminCwhilePapayaisrichinVitaminA,althoughtheybothbelongtotheFruit Group.
• Tocutcost,growsomefoodsofyourowninthebackyard or in containers.
• Usefoodswhentheyareinseasonandthepriceislowand the quality good.
12Food-Based Dietary Guidelines for Belize 2011
Food-Based Dietary Guidelines for Belize
• Whencookingusedifferenttypesofcookingmethodssuchasbaking,boilingandsteaming.
• Whenplanningmealsthinkofvarietyincolour,taste,texture and nutrient – “Variety is the spice of life”.
BENEFITS
Eatingdifferenttypesoffoodsfromthesixfoodgroupswillensure that your body receives all the nutrients and other substancesitneedstoworkandkeephealthy.
13 Food-Based Dietary Guidelines for Belize 2011
GUIDELINE TWO:
EAT MORE OF DIFFERENT TYPES OF LOCAL FRUITS DAILY
Fruitsprovidethebodywithimportantsubstancessuchasvitamins,minerals,anti-oxidants,waterandfibre.Inadditionfruitsaddinterestingcoloursandflavourstomeals.
TIPS:
HOW TO EAT MORE FRUITS
• Eatafruiteachmorningwithbreakfast
• Eatfruitsforsnacks
• Usefruitsaspartofameal
• Preparefruitsaladsfordessertsinsteadofpuddingsandcakes
• Blendfruitsandfreezethemanduseas‘smoothies’
• Usefruitstomake‘snowice’and‘fruitblocks’
• Addfruitstovegetablesaladsandcereals
• Usefruitstomakeinterestingdrinks
• Eatlocalfruitswheninseason
BENEFITS
• Allowsforeasybowelmovement
• Makesyourskin‘glow’
• Builds stronger immune system
• Providesprotectionfromdisease
14Food-Based Dietary Guidelines for Belize 2011
GUIDELINE THREE:
EAT MORE VEGETABLES DAILY. CHOOSE DIFFERENT TYPES
Vegetables,likefruits,providethebodywithimportantsubstancessuchasvitamins,minerals,anti-oxidants,waterandfibre.Inadditiontheyaddinterestingcolours,texturesandflavourstothediet.
TIPS:
HOW TO EAT MORE VEGETABLES
• Add vegetables to meat and rice dishes
• Usevegetablesaspartofameal
• Addvegetablestosoups
• Preparevegetablesalads
• Stir-frytwoorthreedifferentvegetables
• Usevegetablestomakeinterestingdrinks(carrot,pumpkin,cucumber,beet)
• Eat local vegetables when in season
BENEFITS
• Allowsforeasybowelmovement
• Makesyourskin‘glow’
• Builds stronger immune system
• Providesprotectionagainstdisease
• Prevents obesity
15 Food-Based Dietary Guidelines for Belize 2011
GUIDELINE FOUR:
CHOOSE TO EAT WHOLE GRAIN AND GROUND FOODS MORE FREqUENTLY
Whole grains include foodssuchaspeas,beansandnuts.Alsoincluded among these foods are whole wheat products (flour,pasta,bread)brownrice,flaxseeds.Ground foods, as the name suggests are our favourite starchy foods which are sometimesgrownundergroundsuchaspotato,cassavaandyams. However,therearesomegroundfoodsthataregrownabovegroundandontreessuchasbananas,plantainsandbreadfruit!
TIPS:
HOW TO EAT MORE WHOLE GRAIN AND GROUND FOODS
• Use breadfruit and green bananas to make interestingsalads
• Usemorepotatoes–differenttypesindifferentways–bake,boil,roast,steam,stew.
• Alwaysincludeawholegrainproductoragroundfoodinevery meal
• Uselesspackagedfoods
• Whenpurchasingfoodschoosewholegrainproductsinsteadofrefinedones
BENEFITS
• More energy and vitality
• Bettercontrolofbloodsugarlevels
• Allowsforeasierbowelmovement
• Betterweightcontrol
16Food-Based Dietary Guidelines for Belize 2011
GUIDELINE FIVE:
LIMIT YOUR INTAKE OF FATS, SUGAR AND SALT
Fats in the diet provide flavour and a feeling of fullness andsatisfaction.However, too much fats can be dangerous to your health.Foodsthatarehighinfatincludefries,bacon,ham,friedfoods(chicken,fish),cheese,mayonnaise,butter,saladdressing,margarine,fullcreammilk,avocado,driedcoconut.
Foods that contain a high amount of salt include cornedbeef,cannedsausage,pig’ssnout,pig’stail,soysauce.
Foods that contain a high amount of sugar includesoftdrinks,boxdrinks,cakes,icecream,puddings,sweets,jamsandjellies,condensed milk.
TIPS:
HOW TO USE LESS FATS
• Choosetobake,steam,roast,grillorstir-fryfoodsinsteadoffrying
• Removeskinandfatfromchickenandmeatsbeforecooking
• Eatameatlessmealonceortwiceperweek
• Readfoodlabelstocheckfatcontent
• Cookwithlittleornoaddedfat
• Avoidhigh-fatsaladdressings
BENEFITS
• Preventionandreductionofoverweightandobesity
• Preventionofcertaindiseasessuchasdiabetes,cancerandhypertension
• Decreasedriskofheartandbloodvesseldiseases
17 Food-Based Dietary Guidelines for Belize 2011
HOW TO USE LESS SUGAR
• Read labels to check sugar content
• Usefruitsinporridgeinsteadofsugare.gbananaslicesontopofporridge
• Replacesweetdrinkswithwater
• Uselocalfruitsandvegetablesforsnacksinsteadofsugarysnacks
• Addlesssugarwhenpreparingfoodsanddrinks
BENEFITS
• Betterweightcontrol
• Bettercontrolofbloodsugarlevels
• Lessproblemswithdentalcaries/toothdecay
HOW TO USE LESS SALT
• Chooselesssaltysnacks-useunsaltedpeanutsinsteadofsaltedones
• Readfoodlabels
• Usefreshmeatandfishinsteadofsaltedones
• Donotaddsalttofoodattable
• Reducetheamountofsaltusedincooking
BENEFITS• Goodcontrolofbloodpressurelevels
• Decreasedriskofheartandbloodvesseldiseases
18Food-Based Dietary Guidelines for Belize 2011
GUIDELINE SIX:
USE NATURAL SEASONINGS IN FOOD PREPARATION AND COOKING
Saltyandprocessedseasoningsarehighinsodium.Sodiumisoneofthemaindietarycontributorstohypertension(highbloodpressure).Itismuchhealthiertousenaturalseasoningsinfoodpreparationandcooking
TIPS:
HOW TO USE MORE NATURAL SEASONINGS
• Usefreshseasoningssuchasthyme,onion,garlic,ginger
• Grow your own herbs in a container or in a kitchen garden
• Trynewseasoningssuchastheleavesandjuiceoflimes,lemons and oranges
• Avoidtheuseofcommercialseasonings
• Readfoodlabelsandlookforwordssuchas:salt,brine,Sodiumchloride,sodiumbicarbonate,MSG(MonoSodiumGlutamate),sodiumsaccharinandsodiumnitrate.
BENEFITS
• Preventsandcontrolshighbloodpressure
• Protectsagainstdiseasesofthebloodvessels
• Protects against some cancers
19 Food-Based Dietary Guidelines for Belize 2011
GUIDELINE SEVEN:
PRACTISE GOOD HYGIENE WHEN BUYING, STORING, PREPARING AND COOKING FOODS
Foodsafetyisimportanttohealthyliving.Severaldiseasesmaybetransmittedthroughfoodsifthefoodsarenotproperlycooked,handledorstored.Goodhealthisdependentontheconsumptionofgood,quality–safefoods.
TIPS:
HOW TO PRACTISE GOOD HYGIENE WHEN BUYING FOODS
• Buyfoodsfromreputableestablishments–cleanandfreeofpests
• Selectfreshandwholesomefoods.Buyfoodsthatlookand smell clean
• Buyfoodsfrompersonswhohavevalid“FoodHandlers”permit
HOW TO PRACTISE GOOD HYGIENE WHEN STORING FOODS
• Storedryfoodsincoveredair-tightcontainers
• Donotleavecookedfoodatroomtemperatureformorethan 2 hours
• Keepfoodstorageareasfreefrominsects,pestsandother animals
20Food-Based Dietary Guidelines for Belize 2011
HOW TO PRACTISE GOOD HYGIENE WHEN PREPARING FOODS
• Washhandsbeforehandlingfoodandoftenduringfoodpreparation
• Usesafewater,ortreatittomakeitsafe
• Washandsanitizeallsurfacesandequipmentusedforfoodpreparation
HOW TO PRACTISE GOOD HYGIENE WHEN COOKING FOODS
• Cookfoodsthoroughly,especiallymeat,poultry,eggsandseafood
• Reheatcookedfoodthoroughly
• Keepcookedfoodpipinghotpriortoserving
BENEFITS
• Preventionoffood-bornediseases
• Preventionofsomecancers
• Improveddigestionandabsorptionoffood
21 Food-Based Dietary Guidelines for Belize 2011
GUIDELINE EIGHT:
KEEP ACTIVE. MAKE PHYSICAL ACTIVITY A PART OF YOUR DAILY ROUTINE
Increased physical activity increases both mental and physicalenergy.Movingthebodyfrequentlyusesupenergy.Beinglessactiveincreasestheriskofoverweightandobesitywhichcouldleadtoseveralseverehealthproblems.So,GetMoving!!
TIPS:
HOW TO BE MORE PHYSICALLY ACTIVE
• Usethestairsinsteadoftheelevator
• Whengoingshortdistances,trywalkinginsteadofdriving
• Walktotheneighbourinsteadofusingthetelephone
• Getinvolvedinsomecommunitysportingactivity
• Parkyourvehiclealittledistanceawayfromyourdestinationandwalktherestoftheway
• Playphysicalgameswithfamilymembers
BENEFITS
Physical Activity:
• Boostsyourconfidenceandselfesteem
• Makesyousleepbetter
• Keepsyourmusclesingoodcondition
• Reduces stress
• Helpscontrolobesity,hypertensionanddiabetes
• Maintains healthy body weight
22Food-Based Dietary Guidelines for Belize 2011
HOW TO EAT HEALTHY
Portion Sizes
A serving is the usual amount individuals get at home or get when they eat out.
A portion isameasuredamountwhichequateswitha specificcaloric value. In order to maintain a healthy body weight it is important that careful attention is paid to the portion size offoodsconsumed
Examples of Portion Sizes:
Starchy Foods:
Portions which give 70 calories
Examples:1slicesandwichbread;6watercrackers;1/2cuprice;1/2cupcornmeal;1mediumGreenBanana
Foods from Animals:
Portions which give 73 calories
Examples:(cooked)-1smalldrumstick;1smallchickenwing;1matchboxsizedpieceofLiver;1/4cupflakedsaltedfish
Portions which give 75 calories
Examples: (cooked)1Tbspbonelessgoat/beef;¼cupTuna,mackerel (canned) ; 1 large Sardine (oil drained); 1 medium egg, 2Tbsmincedmeat;1smallpiecePigTail-;1‘1inch’cubecheese
Peas, Beans and Nuts:
Portions which give 73 calories
Examples:¼cupRedbeansorlentils;16peanuts,7cashewnuts
23 Food-Based Dietary Guidelines for Belize 2011
Fruits:
Portions which give 40 calories:
Examples:½Grapefruit;1smallorange;½cupunsweetenedfruitjuice;2/3cupcoconutwater;1smallripebanana;1cupcubedwatermelon;1smallapple;2mediumprunes
Vegetables:
Portions which give 36 calories
Examples: 1/2 cup Pumpkin (cooked); 1/2 cup Carrot(cooked); 3/4 cup, Stringbeans (cooked).Vegetableswhichcontainnegligibleamountsofcarbohydratescanbeeateninanydesiredamounts. Suchvegetablesaredarkgreenleafyvegetables, cucumber, tomatoes, cauliflower, eggplant andokra
Fats and oils:
Portions which give 45 calories
1tspmargarine/peanutbutter/oil/butter;approximately1/8ofanaverageavocado;2tbspcoconut(dried,grated)
Sugars and Sweeteners:
Portions which give 20 calories
Example:1teaspoonsugar,1teaspoonhoney,2tablespoonsjam/ jelly
24Food-Based Dietary Guidelines for Belize 2011
SELECTING PORTIONS BASED ON ENERGY NEEDSThedietsoutlinedbelowcanbeused tohelpplanyourmeals.ThefollowingisonlyaGUIDE. Ifyouractivitylevelismoderate,you may choose the 2200 Kcal diet. Persons wishing to lose weight could use the 1600 Kcal diet. Those involved in strenuous activity,forexample,constructionandfarmingmaychoosetousethe2800Kcaldiet.AlwaysseekclarificationfromtheappropriateHealthCareProfessionalbeforeyoudecideonyourdietplan.
Food GroupNumber of Portions of Food Per Diet
1600 Kcal 2200 Kcal 2800 Kcal
Starchy Foods 10 14 18
Legumes 1 1 2
Foods from Animals 5 7 8
Vegetables 2 2 2
Fruits 3 3 3
Fats and Oils 3 5 7
Sugars & Sweeteners
4tsp 7tsp 11tsp
TOTAL 1615 2195 2793
25 Food-Based Dietary Guidelines for Belize 2011
HEALTHY RECIPES FOR YOU TO TRY
SPINACH BURRITOS
2ozcookedspinach
1 medium onion diced
2stemscilantrochopped
3 ounces Cheese (grated)
2tbspcoconutoil
2mediumwholewheatflourtortillas
1tspcompleteseasoning
METHOD
1. Place coconut oil and onions and cilantro in a skillet over medium heat.
2. Addcookedspinach.
3. Whenmixturebeginstoboil,removefromheat
4. Spoonspinachmixtureintotortilla
5. Addsomegratedcheese,rolluptortillaandServe
26Food-Based Dietary Guidelines for Belize 2011
BREADFRUIT SALAD
1mediumbreadfruit(diced)
½cupcookedpeas
1smallheadlettuce
½cupdicedcookedcarrot
1 large tomato
3tablespoonsmayonnaise
METHOD
1. Prepareandsteambreadfruit.Peelandcutinto 1inchpieces.
2. Mixwithpeas,carrotsanddressing.
3. Arrangewithwashedlettuceandslicedtomatoesas desired.
FRESH FRUIT CUP (5-6 Servings)
1cuporangesections
1cupgrapefruitsections
1cupfirm,ripepapayacubesorballs
1large,firmripebanana,peeled,cutinthincirclesorsemi-circles
1cuporangejuice.
METHOD
1. Combinefruits,orangejuiceandanyjuicesfromthepreparationoftheotherfruits.
2. Tosslightlyandaddfreshlygratednutmegandadashofbitters,orwine.Chillorservewithcrackedice.
27 Food-Based Dietary Guidelines for Belize 2011
STIR-FRIED VEGETABLES (5 – 6 Servings)
1medium-sized,ripesweetpepper,cutinthinstrips
1largechocho/christophenepeeledandcutintomatchstickpieces
1 large carrot cut in thin circles
½cupchoppedonion
1tablespooncookingoil
1clovegarlic,minced
1tablespoonsoysauce
1tablespoongrated,freshginger
1teaspooncornstarch
½cupwater
METHOD
1. Heatoilinfryingpan.
2. Addginger,garlic,vegetablesandsoy-sauce.Stirbriskly.
3. Coverandcookoverhighheat.Stirfor2-3minutes.
4. MixcornstarchwithwaterandstirintovegetablesuntilSaucethickens.
28Food-Based Dietary Guidelines for Belize 2011
GREEN BANANA SALAD
3 large green bananas2 medium sized carrots½onionthinlysliced¼greenpeppersliced3tbsplowfatmargarineCompleteseasoningtotaste
METHOD
BoilCarrotsandbananasuntildone.Cook,peelanddice.Combinebananas,carrots,onionsgreenpepperandmixwithmargarine.ServeonFreshlywashedlocallettuceleaves
PEPPER FISH WITH GARLIC AND CABBAGE
4piecesfilletfish(1lbfilletfish)2 Limes juiced2tbspcoconutoil1 green Habanero seeded and minced1clovegarlicmincedfinedLarge cabbage leaves
METHOD
1.Washfishinlimejuice,drainwell
2.Placeoilinskilletandheatuntilveryhot
3.Fryfishuntillightbrownbutnotdry
4.Placefishinasinglelayerandspreadhabaneroandgarlicontop
5.Placecabbageleavesontop,add¼cupwaterthencover
6.Simmerforabout15minutes
7.Serveeachfishonacookedcabbageleaf
29 Food-Based Dietary Guidelines for Belize 2011
Glossary
Antioxidant Substances with disease fighting properties that protect cells from damage by other substances called free radicals.
Chronic Disease A disease that takes a long time to develop, and is not contagious. Chronic diseases cannot be cured but they can be controlled through diet, lifestyle modifications and medication.
Kilocalorie (Kcal) A unit of energy measurement that is calculated and expressed in relation to nutrition.
Macro-nutrients Nutrients required in the body in fairly large amounts- carbohydrates, fats, protein.
Micro-nutrients Nutrients needed by the body in very small quantities. They are absolutely essential to regulate and control body processes to sustain life and health. In human nutrition, the micronutrients are vitamins and minerals.
Nutrients Substances found in food that are necessary for the metabolic processes of the body.
Phytochemical Naturally occurring, biologically active chemical compounds in plants.
Portion A measured amount of food or drink which equates with a specific caloric value.
Sauté To cook slightly in a small amount of fat or liquid.
Serving The usual amount of food an individual gets at home or when they eat out.
30Food-Based Dietary Guidelines for Belize 2011