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
- 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.
- 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)