In the most part of Kenyan big cities and towns, it is very easy to access food, but many of them are too processed and follow an idea of “fast food”.
So it is more and more important to warn of a balanced diet and try to escape this paradigm of industrial food. So we propose some tips for a healthy and nutritious diet.
Eating Several Times a Day
It is especially important to have several smaller meals throughout the day, than to wait fasting to eat a large meal. This will prevent hunger spikes that can lead to less healthy food.
Don’t skip breakfast
It is said that breakfast is the most important meal of the day. This is because it is the first meal after long hours of sleep. A good breakfast provides energy for the day ahead.
Prefer White Meats
White meat (chicken or turkey) is a good way to eat protein with less fat. As a rule, red meats that are processed (such as ham, chorizo, sausages …) pose greater health risks.
Avoid Fritters and Soft Drinks
Fried foods contain too much fat that can be harmful to health, just as soft drinks have a high sugar content. These are two foods to avoid in order to maintain mental and physical well-being.
Make Fish Meals
Fish is the biggest source of Omega 3, this is a fatty acid that acts to maintain the heart and brain. Among the fish that have the most Omega 3 are sardines, salmon and tuna. In addition to this, the fish also provides a fat-free or over-processed diet.
Give More Preference to Vegetables and Fruit
These foods are the major source of nutrients like fiber, vitamins and minerals. They are low in calories and contain sugars naturally present in the fruit that are not dangerous for our body. Choose to always eat a portion of these foods with every meal you eat.
Prefer Whole Grains
Whole grains can replace processed flours in bread or dough. These induce a greater feeling of satiety and are a fiber-rich option for good digestion.
Choose Lean Dairy Products
A healthy choice can be made for milk and dairy products, such as cheeses and yogurts. You only need to choose between those made from skimmed milk. This will reduce the fat that is present in dairy products
Be careful with salt
Meals that are very high in sodium can cause blood pressure problems and, consequently, the heart. The World Health Organization recommends that you only consume 5 g. per day.
Drink plenty of water throughout the day
Keeping the body hydrated is important to maintain a balanced diet. It is recommended that you drink at least 1.5 liters of water per day.