However, as delicious as these dishes may be, there are certain ingredients which when used in excess reduce their nutritive value. And so, instead of focusing solely on cooking a delicious meal, the emphasis must rather be to produce a nutritious meal by using healthy ingredients prepared and cooked in ways that help retain, at the least, a substantial amount of their nutritive content when presented for consumption.
SIMPLE WAYS OF IMPROVING THE NUTRITIONAL VALUE OF THE GAMBIAN DIET
MEALS MUST BE BALANCED: Meals must consist of all the food groups in their right proportions. These food groups are made up of different nutrients and they are Energy-giving foods (carbohydrates and fats and oils), Body-building foods (proteins) and Protective foods (vitamins and mineral salts). Healthy starchy foods must be low in starch and high in fibres. Consumption must be of a variety of foods from all the food groups to ensure adequate nutrient intake especially when nutrient-dense foods are used. The use of the right proportion of the various food groups contributes greatly on how balanced a meal is. Using the healthy plate method is the simplest way of achieving this – half of the plate must be fruits and vegetables, a quarter of the plate should comprise protein-rich foods while the other quarter should have starchy foods.
It must be noted that proteins must generally be from both plant and animal sources, the exception to this being vegans whose protein sources are completely plant-based. Also worthy of note is that lean meats are healthier than fatty cuts of meats.
- VARIETY OF DISHES: Varying the choice of foods across the food groups to create different dishes ensures adequate intake of essential nutrients which prevent deficiency diseases. Preparing variety of dishes boosts appetite and helps in the adequate consumption of meals thereby preventing deficiency diseases.
- EAT LESS SUGAR: High consumption of sugar is prevalent in The Gambia. Generally, high amounts of sugar is used in preparing foods like ‘nanburu’, ‘ churah’, ‘chakri’ and beverages like ‘wonjoh, ‘buii’, ditta and attaya. Such high intake of sugar, especially white sugar, is a chief contributing factor to the high rates of obesity, diabetes and heart disease which are prevalent in The Gambia today leading to high morbidity and mortality rates among adults and to a lesser extent, the teenage and young adult group. Furthermore, consuming high sugary foods and drinks, especially at the start of a meal, may make one feel full without the adequate intake of nutrients. In addition, sugar contains fructose whose overconsumption may lead to elevated cholesterol levels, fatty liver disease, increased abdominal fat and high triglyceride levels.
- CONSUME LESS SALT: Sodium is a key element found in salt and in most seasonings used for cooking in The Gambia (e.g. adja, tak, jumbo). Most adults consume much more salt than WHO’s recommended daily intake (less than 5g/day or a little less than a teaspoon/day for adults). Health problems associated with high sodium intake include raised blood pressure, increased risk of heart disease, obesity, osteoporosis, some cancers, kidney disease etc. Reducing the intake of salt and foods high in sodium helps prevent most diet-related diseases. In addition, all salt used must be iodised. Iodine is vital for the proper development of children’s brain and improves the mental health of adults. To minimize sodium intake, the consumption of processed foods must be minimized as most of them are high in sodium. Choosing foods low in sodium, preparing meals using minimum amount of salt and avoiding the addition of extra salt to food when eating will help minimize sodium intake as well.
- USE HEALTHY FATS: Fats and oils play key roles in human health. The presence of oils in food helps the intestines absorb fat soluble vitamins (A, D, E and K) and store them in the body. Fat around organs of the body serves as a cushion and protects them from damage or injuries. Fat plays a great role regulating hormones; helps build healthy cell membrane; helps the nervous system send signals to the brain and improves skin health. However, the right type and quantity must be consumed. Benachin, a favourite Gambian dish, must be prepared with minimal oil while the preference for fried foods and pastries must be discouraged. This is because high intake of fats especially unhealthy fats like trans-fats and saturated fats are associated with obesity, abdominal fat, inflammation etc. Healthy fats like OMEGA-3 (found in fatty fishes like herrings, salmon, tuna and nuts like almonds and walnuts) help fight against heart disease, reduces triglycerides, slow the development of plaque in the arteries, reduce the risk of heart attack etc. Olive oil, avocado oil, some nut oils are also healthy.
- CUT DOWN ON REFINED STARCHY FOODS: Refined starchy foods are starchy foods that have been processed thereby losing nutritious parts like fibres and other nutrients, leaving behind a high quantity of easily digestible starch. White bread (like ‘senfur’ and ‘tapalapa’) is a staple in The Gambia. White bread and other high or unhealthy starchy foods cause health issues like easy spikes in blood sugar in diabetic patients. However, refined grains can be made healthy if used as just one part of a balanced meal. On the other hand, unrefined grains, also called whole-grains, contain very nutritious substances which prevent certain diseases.
- CONSUME LESS PROCESSED MEATS: Processed meats are meats that have been modified by adding other ingredients like salt and other chemicals for easy preservation, thereby changing their natural forms. Some of these chemicals are harmful to health. Corned beef for example is a processed meat commonly found in Gambian diets, especially among urban-dwellers. Processed meats are associated with many diseases like high blood pressure, some cancers and heart disease, more so, when consumed in high amounts for prolonged periods of time. The common Gambian sandwich made of processed meats like corned beef, boiled potatoes and mayonnaise all stuffed in white bread is highly unhealthy and must be avoided at all cost.
- AVOID OVERCONSUMING RED MEAT: Meat is a high biological valued protein food vital for preforming several functions in the body. However, overconsumption of red meat in particular contributes to an increased risk of obesity, heart disease and colorectal cancer. Its consumption must be in moderation.
- INCLUDE MORE PLANT PROTEIN FOODS IN MEALS: Consuming a wide range of plant protein can provide all the amino acids that the body needs just as animal protein. Moreover and unlike animal protein, plant protein do not contain saturated fats which have been associated with many diseases. Plant protein foods are also high in fibre which perform several health functions.
- USE HEALTHY METHODS OF COOKING: The method of cooking used in preparing a meal or a dish contributes to its health benefits. Different methods of cooking are used in preparing various dishes in The Gambia. However, most dishes are cooked using deep-fat frying making them very oily. Frequently consuming such foods can lead to cholesterol problems like hypercholesterolemia, dyslipidemia, atherosclerosis and heart disease.
- AVOID OVERCOOKING: The cooking of any food item for longer than the required duration is referred to as overcooking. Vegetables and fruits are rich in vitamins B and C, which if cooked for prolonged times may destroy them making them not available for use by the body. Conservative methods of cooking like steaming help preserve most food nutrients like vitamin B and C. Over-boiling of vegetables (often done when cooking ‘plasas’) destroys these very important vitamins making them not available for the body’s use. Protein foods like meat, fish and eggs, become tough and indigestible when cooked for prolonged times causing indigestion and other gastrointestinal problems for many people.
- INCREASE CONSUMPTION OF FRUITS AND VEGETABLES: The Gambian diet is rich in vegetables. Vegetables and fruits are rich in vitamins, minerals, fibres and antioxidants as well as many other trace nutrients. Increased consumption of fruits and vegetables is associated with a reduced risk of chronic diseases. A variety of fruits and vegetables must be consumed daily to improve one’s health and to prevent diseases.
In peace, love, and good health,
Christiana Mere, Nutritionist IGH
For more information, follow the work of Dr. Badjie and his Innovarx WOW team on www.igh.gm and on social media @innovarxglobal @drIsmailBadjie. Ismail is also the author of newly released book “LIFE AS A HYPHEN” available at Timbooktoo Bookstore and Kairo Café (Fajara).
Disclaimer: The information provided in this article is for general understanding and does not constitute a diagnosis. For specific concerns or detailed health advice, always consult your designated healthcare professional.
