Next to the plate is a glass of milk to serve as a reminder to make sure that you include dairy products in your meal. Given the high rates of lactose intolerance (abdominal discomfort after eating some dairy products) amongst people of African descent, and the evidence suggesting that too much dairy intake may increase the risk of prostrate and ovarian cancers, “MyAfricanPlate” recommends that you include a good source of calcium at each meal and instead of drinking milk, choose to drink a glass of water. If you enjoy dairy and need to lose weight, choose reduced fat products and consume no more than 2 servings a day.
Besides water, what can I drink?
Besides it being essential for survival, water is the preferred beverage as it is refreshing and provides zero calories.
- If you do not like water, choose iced or hot tea or coffee with very little or no added sugar.
- Avoid soft drinks (sodas) because they provide excess calories and can be detrimental to bone health. Diet soft drinks (diet sodas) may be calorie free but contain other compounds that do not promote good heath.
- Although fruit juices contain some wonderful vitamins, they are a concentrated source of calories and should be limited to no more than 240ml (8 oz) a day.
What are the other sources of Calcium (besides milk and dairy)
Other sources of calcium include:
- Leafy green vegetables
- Broccoli
- Beans and legumes
- Sardines and all the fish types that are consumed with their bones
- Bone marrow
- Baobab fruit
Take Home Message
- Choose water, it is the best beverage for your health
- Always include a sources of calcium in your meal.
Related articles
- Introducing “My African Plate”- A Guide to Healthier Eating! (theafricanpotnutrition.com)
- Protein on “MyAfricanPlate!”…. A Guide To Healthier Eating! (theafricanpotnutrition.com)
- Fruits and Vegetables on “MyAfricanPlate!”…A Guide To Healthier Eating. (theafricanpotnutrition.com)
- Why Is Africa Getting Fatter? (theafricanpotnutrition.com)
Hi Chie. What do you class as a portion size of, say, cheese? From observation in the UK, it looks like full fat cheese should be 28 grams.
You got it right, a serving size for cheese is 28g (1 ounce) Cheese is actually classified as a protein (meat) and depending on how much fat it contains it can be classified into very lean, lean, medium fat or high fat. . The protein amount per serving remains consistent at 7g but what fluctuates is the amount of fat per serving. Very lean cheeses include the likes of fat free cheese and low fat cottage cheese (1/4cup). They provide about 0-1g fat and 35 calories per serving. Lean cheeses are those with less than 3g fat per serving (grated Parmesan) and provide 55 calories. Medium fat cheeses have 5g or less per serving (feta,mozzarella) and provide 75 calories per serving. Lastly, high fat cheeses are the bulk of what we consume (cheddar, Monterrey jack and Swiss) and they provide 100 calories per . Hope this helps.