When the World Health Organisation updated its guidance on fats and carbohydrates earlier this year, the recommendations were based on the latest scientific evidence on the risk of unhealthy weight gain and diet-related noncommunicable diseases (NCDs).
These diseases include type 2 diabetes, cardiovascular disease and certain types of cancer.
Here are a few take-homes to remember:
- Quality and quantity are important
WHO guidelines say adults should limit total fat intake to 30 per cent of total energy intake or less. Based on a typical diet, the total fat allowance is about 55 to 65g a day. That leaves you with about 15-20g per meal.
Too much math? Just keep in mind that you should consider the amount of fats in all the components of your meals. Like for breakfast this morning, did you consider the fat in the milk in your tea or did you only think about skipping the mandazis and sticking with whole wheat bread?
- Saturated and trans-fatty acids can be replaced
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The guidelines say that everyone above 2 years of age should consume primarily unsaturated fatty acids with no more than 10% and 1% of total energy intake coming from saturated fatty acids and trans-fatty acids respectively.
In simpler words, avoid (saturated) fats that are solid at room temperature (like butter and fatty red meat), moderate unsaturated fats (such as avocado, and peanut butter) and cut transfats (manufactured fats) like margarine and other solid packaged cooking fats which are found in most baked goods.
- Limit free sugars
This is any sugar added to a food or drink. Basically, if you like your tea or uji with two teaspoons of sugar, consider adding only one spoon or leaving it out altogether. For beverages, choose plain water more often and go for unsweetened when choosing packaged foods like yoghurt or mala.
- The source of your carbs matters
Rather than cakes or white bread and chapatis, try to get your carbohydrates from whole grain foods (such as millet ugali and whole wheat bread or brown chapatis), veggies, fruits and pulses (beans, peas and lentils like 'kamande').
- Fibre, fibre, fibre
If you follow all the above steps, this one should come quite easily as most of the alternative foods recommended above are a good source of dietary fibre. However, remember that if you're 10 years or older, your intake of fibre should be at least 25g per day.