With the soaring costs of the monthly food basket, many South African households are forced to make changes to their well-established eating patterns. Given the country’s high prevalence of non-commutable diseases (NCDs) such as hypertension and Type 2 diabetes, which are impacted by diet, it is vital that the current high cost of food doesn’t become a barrier to healthy eating.
Additionally, making healthy food decisions such as eating more fruits and vegetables can help protect against diseases such as reducing blood pressure, cholesterol, supporting weight management and blood sugar management.
When having lunch or supper, aim for the following contents of food on your plate: –
- Half plate of vegetables or salad
- A quarter plate of skinless chicken baked or grilled fish, lean meat, eggs, cooked dry beans, split peas, or lentils.
- A quarter plate of starchy food such as rice, pap, sweet potatoes, or brown bread.
Several ways to ensure you enjoy a well-balanced meal every time, is by starting with growing your own food garden. Vegetables, herbs and fruits such as tomatoes, lettuce, spinach, spring onion, coriander, chillies and strawberries use very little garden space and require minimal irrigation, but can help a great deal in savings, once they start to grow and are ready for consumption. The trick is to ensure you plant a variety of summer and winter bloomers respectively, so that you can enjoy the fruits of your plough throughout the year. For more info on which vegies, fruits and herbs will yield the fasted and best results each season, visit your nearest plant nursery where a punnet of seedlings of any of the above can cost as little as R40.00.
Sources: https://www.nutritionweek.co.za/
