OVERWEIGHT and obesity are becoming more complex, multi-factorial realities that require a multifaceted approach from all stakeholders: citizens, communities, private and public sectors, industry leaders and policymakers.

The Jamaica Association of Professionals in Nutrition and Dietetics (JAPINAD) recently celebrated National Nutrition Week, hosting the timely International Obesity Conference under the theme “Tackling obesity through partnership, policy and practice using a multi-sectoral approach.” With the growing global obesity prevalence, overweight and obesity complications not only cripple national health budgets, but hamper human productivity. The workforce is getting fatter and increasing its risk to chronic non-communicable diseases (NCDs) with approximately 24 per cent of our adult women and eight per cent of our men being obese.

In March of this year, Jamaica, alongside several other Caribbean countries, implemented its culturally appropriate dietary guidelines. The bright illustration depicts the six food groups: vegetables, fruits, fats and oils, foods from animals, legumes and nuts, and staples, which are most indigenous to the Jamaican food basket. The ‘food plate’ is a general guide to how the various food groups should be incorporated into our daily diets.

“Healthy Eating – Active Living”, the mantra of the Government-supported Food Based Dietary Guidelines for Jamaica, also recognises the importance of physical activity at all ages, levels of mobility and in different settings. Water is the chosen beverage to accompany this well-balanced food plate. The Food Based Dietary Guidelines is resolute in highlighting our local produce to meet our nutritional needs, reiterating the buy local, buy Jamaica sentiment. This tool will help promote eating from all the food groups, becoming conscious of food portions, encouraging an increase in physical activity and making water the beverage of choice. As aforementioned, overweight and obesity have multiple contributing factors, this article will highlight how we can make better meal choices to help reduce our risk, as a step towards combating excess body fat accumulation.

Failing to plan your meals in anticipation of a hectic work week will leave you vulnerable to the temptations of skipping meals, snacking on overly processed nutrient-poor foods or buying readily available fast foods that are energy dense and laden with secret ingredients. Meal planning is a great way to jumpstart your weight management and healthy eating efforts. Here are a few tips to keep in mind:

1. Keep an organised refrigerator to help minimise food waste. Utilise your freezer and store single serving portions for quick and easy thawing and reheating.

2. Make your fresh fruits and vegetables list based on what is missing in your stores and what meals you wish to prepare in the upcoming week.

3. Plan with co-workers or friends to visit one of the emerging farmer’s markets on a Friday evening after work or on the weekend.

4. Timing is everything. While going early affords you first pick at the best produce, reserving your shopping until the last couple of hours before closing offers you the best deals and prices.

5. Be open to modifying your shopping list and as such meal plans to include the affordable produce available at the market or supermarket.

6. Combine beans and peas with animal protein to stretch your dollar and improve your lean protein and fibre. Dried beans are more affordable than canned options.

7. Repurpose your leftovers. A whole chicken that has been pot roasted can be shredded and added to tacos or stews, diced for a salad or breast sliced for a sandwich. The bony pieces can later be added to a soup for flavour. To bring life to leftovers, utilise fresh herbs and ingredients to add vibrancy and boost nutrition.

8. If you work in an office setting, pool resources. Mangoes are in abundance as are other local fruits. Bag the surplus and bring to work to share with co-workers. Fruits are amazing snacks at the office.

Sweet Potato Coins

Ingredients

2 pounds sweet potatoes

1/4 teaspoon ground cinnamon

2 tablespoons olive oil or coconut oil

Method

Heat the toaster oven to 425°F. Thoroughly wash sweet potatoes (with vegetable brush if available). Cut the potatoes into 1/2-inch thick rounds. Drizzle with oil and sprinkle with cinnamon. Arrange in a single layer without overlapping and bake until the potatoes are tender, 25-30 minutes.

Black Bean Stew

Ingredients

1 pound dried black beans

6 cups water

3 cloves garlic, minced

1 whole medium onion, diced

1 whole red bell pepper, seeded and diced

1 whole green bell pepper, seeded and diced

1 whole yellow bell pepper, seeded and diced

1 teaspoon salt (more to taste)

3 thyme sprig

1/4 cup escallion, chopped

1 1/2 teaspoons cumin

1 teaspoon turmeric

1 teaspoon black pepper

1 cup pumpkin, diced

1 cup carrots, diced

*1 chicken breast (from Sunday’s dinner) shredded

Method

Place the beans in a bowl or pot, cover with cold water, and allow to soak overnight, or add beans to a medium pot and cover with hot water. Bring to a boil, and then boil for two minutes. Turn off the heat, cover the pot and allow the beans to sit for one hour. Drain the beans and rinse with cold water.

In a medium pot sauté onions, garlic, thyme, and escallion. Add beans and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 1 1/2 hours. At that time, add salt, turmeric, pepper, and cumin and stir. Add pumpkin, bell peppers and carrots. Cover and continue simmering for another 30 minutes to one hour, until the liquid level is to your liking. Shredded chicken breast can be combined with stew in the last five to 10 minutes.

Pressure Cooker: Using a pressure cooker to soften beans will cut your cooking time in half.

Portion black bean stew and sweet potato coins into suitable containers and allow to cool. Two of the five containers can be placed in the refrigerator and the others in the freezer. Having these pre-portioned meals handy for your work week will save you time, money and headache once your activities begin.

Obesity is a complicated disorder and requires the professional guidance from a nutritionist or dietitian. Seeking the help from a professional will also help you address the typical co-morbidities, like high blood pressure and diabetes, that accompany excess body fat.

Rashida Beckford (Nutritionist BSc) offers nutritional consultations at Ript Camp located in Barbican Centre, Loshusan every Wednesday. For more nutritious recipes contact her at rashidabeckford@gmail.com, Twitter.com/RashidaBeckford, Instagram.com/RashidaBeckford, or (876) 332-5456.