West Indian Rules to Eating Healthy

• Keep added sugar in the diet to no more than 25 grams a day by eating foods that do not require you to add sugar/sweetener.
  
              ✑ Suggested Reading: Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain
  
  
  
• Eat the skin of fruits and cooked vegetables, when applicable.
  
  
• Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals. 

                    ✑ Suggested Reading:  Grain Confusion Part 2: Whole-Grains    

               

• Choose oils/fats wisely and use them sparingly. Preferred fat/oils: full-fat butter, ghee, coconut oil, sesame oil, cold pressed olive oil, avocado and olives.
  
  
• Incorporate ample amounts of vegetables into all main meals consumed daily. Remember all forms of vegetables count, except fried. Click for 1800 kcal Sample day 
  
  



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• Incorporate ground provisions and starchy fruits into your diet as a main staple rather than a side dish.                                                                           

• Incorporate cooked legumes; beans, peas and pulse, into your daily, diet. E.g. stewed beans, roasted channa,  toasted split peas and tofu
• Eat fish, poultry, rabbit instead of red meat, meat analogues, hydrolysed protein, protein isolates and processed/luncheon meats filled with mechanically separated meats, sodium nitrates (corned beef, salami, bolgna, tinned sausage, hot dog sausage, bacon etc.)
  
  ✑ Related article: Processed meats do cause cancer - WHO
• Consume at least 3 cups of plain unsweetened water daily.
  
  
• Eat wholesome foods from all food groups throughout the day.  You do not have to eat foods from all food groups at every meal but ensure you get a portion of food from each of the 6 groups, daily.

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Keep these rules in mind when you start your day.
This ensures your body is filled with the nutrients needed in the right amounts. 

 Always seek help from a professional if you are having difficulty in eating healthy.

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Skip the Jello. Eat Vegan Agar Agar Jelly Treats

Agar or agar-agar is a jelly-like substance, obtained from the ocean (algae). It is a great alternative for persons who do not consume animal products and gelatine. It comes in long translucent sticks or powdered or flakes and is relatively economical.  It is flavourless and can be used just like gelatine for most recipes, however, the texture of the final product may be a little denser than if gelatine were used. 

Nutrition-wise, agar agar  contains very little nutrients compared with the dried or raw algae form. Check out Food Thesaurus for more. Nevertheless, here are 3 lovely recipes you can use agar agar in, boost vegetable and fruit take.

1) Mango Coconut Jelly Cubes (Agar Agar)

2) Pouched Fruit Jelly

3) Carrot Jelly 

Thank you for reading! 

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