ALL FOODS ARE NOT EQUAL.

George Orwell wrote in his novel animal farm that all animals are equal, but some animals are more equal than others. I have every reason to believe this is true by any stretch of imagination. It is impossible for all things to be equal. Not in this life. I tend to think of food the same way. Food is edible but not all food is beneficial I wish I could tell you that its all the same but it is not. All foods can fit into a healthy eating pattern if it is well planned for. You have to be very deliberate on how you choose your foods in order to get the maximum out of it. Consider carbohydrates for example. These come in different shapes, sizes, colours as well as nutritional value. They are usually grouped as refined and complex carbohydrates. Refined (simple) carbohydrates are foods which have been processed by machinery that strips the bran and germ from the whole grain. The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients such as B vitamins, fiber, and iron. The following are types of refined carbohydrates: white bread, white rice, potato crisps, cakes, muffins, cookies, biscuits, white posho, sugar, fruit juices, sweets, honey, soda, yogurt. Simple carbohydrates, just like complex carbohydrates, provide the body with energy. The problem is that they are so highly processed that they give the body very little of any other nutrients that it needs. Complex carbohydrates are hardly tampered with (in food factories and labs) which makes them more nutritionally desirable as they still have their fibre as well most vitamins and minerals. Complex carbohydrates include brown rice, brown bread, potatoes, millet meal, maize, whole grain breakfast cereal, whole grain pasta, vegetables, legumes. These are the foods your body really needs. Protein foods also differ in how beneficial they are to your body. Many people think they are eating well only when there is meat on their plate. Some will not show up at the dining table if there is nothing meaty. Both
plant and animal proteins are great sources of protein for the body but while nuts and legumes come with lots of fibre, b-vitamins, minerals and anti-oxidants, meats will most likely come with unhealthy fats and cholesterol which are highly associated with heart disease and cancer risks. This is not to say that meat is such a terrible thing, its just so innocent either. So when mealtimes come around, remember that there are consequences to every choice you make. In addition, when it comes to fruit, it is better to eat the whole fruit than to drink their juices. While it may seem harmless, fruit juice is always packed with sugars, sodium and other additives which your body is not necessarily in need of. Most of us get rid of the fibrous part of the fruit when we make juice at home which dramatically reduces the nutrient value because the fibre does not leave alone. It goes off with some of the minerals and vitamins as well. It is a no-win situation. When it really comes down to eating, please note that all foods are not equal. Some foods are more beneficial to your body than others. And if we paid more attention to the food that matters, healthy eating would not be such as expensive affair. Below are some tips to guide you as you start being more mindful about what you eat: Go for natural and unprocessed foods: maize, beans, carrots, and nuts, mangoes as opposed to crisps, soy, chocolate bars, and biscuits. Moderation is important. Avoid too much of even a good thing. Its unhealthy as well as wasteful. Vary your cooking methods. Steam, fry, boil, and poach. Avoid frying all the food on your menu. Eat regularly. This keeps your digestive system busy and your metabolism high. Missing meals is not a good habit; it exposes you to peptic ulcers and lowers your metabolism. Ask your dietitian for more personalized advice with your diet.
By Ayebare Nimurungi Hope Dietitian AAR Health Services (U) hnimurungi@aar.co.ug / nimhope123@yahoo.com

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