African Heritage nutrition is a healthy, delicious and powerfully nutritious way of eating based on African heritage Foods. This traditional way of eating naturally meets the food and nutrition guidelines that is promoted by health professionals today. Here are 10 tips to health you go on a healthy African heritage diet.
1. Flavor it up with spices.
Traditional African heritage spices include curry, black, white and red peppers, coconut, fresh herbs, garlic, onions, fresh lemon, all low-sodium and a healthy way to add distinct flavor to grains, beans, vegetables, and seafood.
Tip: Mix and variate spices weekly for touch of African heritage.
2. Make Vegetables your plate´’s best friend.
Whether raw, steamed, sautéed, roasted, or grilled, make sure to fill half your plate with veggies like okra, cabbage, green bean or eggplant.
Tip: Chose veggies on second rounds!
3. Eat meat sparingly.
Heritage food can also taste great with little or no meat. Go for lean, healthy meats in smaller amounts for flavor and use herbs and spices to create that tasty African heritage flavor you desire, you may not even notice the meat’s not included.
Tip: Limit meat consumption to Maximum twice a week. Consume fish more instead if possible. Be an African vegetarian the rest of the week.
4. Make tubers like sweet potatoes and yam your new staple.
Sweet potatoes are known for thir numerous health benefits and their delicious sweetness. enjoy a hearty sweet potato pie, combine it with butternut squash for vitamin-filled pumpkin soup or make sweet potato chips to go with an avocado salsa dip. Anyway you chose, just enjoy it!
Tip: Try this sweet potatoe wholemeal bread for breakfast. Yum!
5. Mash & meddle & one-pot.
Bake or boil sweet potatoes, yams and potatoes or mash them with eggplants, beans, grains, onions and seasonings. One-Pot
Cooking lets flavors sing together! Let okra, corn and tomatoes collide in a “Mix
Up,” or add extra color and flavor to your greens with purple cabbage and leeks.
6. Eat real. Eat whole. Eat fresh!
Buy and consume fresh fruits and veggies, eat whole meal and whole wheat breads, unrefined and unprocessed Foods, lean meat in Moderation. Snack on nuts and seeds. Drink lots of water and naturally sweetened Teas.
Tip: Consume whole African heritage foods, in their natural state only
7. Save Special Foods for Special occasions.
We all have special foods that have of the African Heritage Pyramid. Save these foods of meaning and memory for
special occasions. Enjoy them infrequently, but when you do have them, enjoy them whole-heartedly!
8. Mix and match fruits for Dessert.
Fresh or frozen fruits like melons, pawpaw, oranges, and mangos—plain or sprinkled with chopped nuts or coconut—add a sweet taste of satisfaction at the end of a meal.
9. Drink to Your Health.
Drink atleast 2 litres of water daily for your health. Add a few Drops of Lemon, or make fruits infused water for a splash of flavor. Add crushed fruits or small amounts of 100% fruit juice to water or sparkling water to make refreshing Drinks like lemonade.
Tip: Iced tea with a natural sweetener like marple syrup is another refreshing alternative to soda and other highly sugared Drinks.
10. Eat together.
In the African culture eating together is a social norm. This is the time when the Family can connect. Eating together makes the Food even more enjoyable.