Our bodies need only small amounts of salt a day (about 1.25gm or about a quarter teaspoon). Unfortunately, most of us consume a lot of salt. Health experts link high salt consumption with high blood pressure, and may lead to coronary heart diseases, kidney diseases, stroke and osteoporosis. Current research shows that salty diets can increase the risk of stomach cancer.
Lower your risk of these chronic diseases! Limit your consumption of salted foods, cooking and table salt. Try to use spices and herbs to flavour your foods. If you use packaged or canned foods, read the labels and choose those with no added salt. Otherwise, opt for fresh foods so that you can control the amount of salt added.
Gradually reduce the amount of salt you use in cooking and at the table, Learn to wean yourself off the salty tastes. You will gradually find yourself getting used to low salt foods.
Feel proud of being able to lower your salt consumption.
Most vegetables are best prepared/cooked immediately before eating.
To maintain the quality of green leafy vegetables:
• Wash before cutting and cut using a sharp knife
• Cook immediately after cutting
• Cook with very little water or use the steaming method
• Cook for a short time (do not over-cook).
• Eat immediately after cooking.
Learn to enjoy eating plenty of vegetables and fruits everyday.
Breast cancer! Breast cancer! In Tanzania and around the world, a lot has been said recently. Breast cancer is most common type of cancer that affects women. If breast cancer is diagnosed early the outlook is good, but still many women loose their lives because of inadequate access to information, late diagnosis and inadequate and delayed treatment.
This may be a difficult question to answer for most of us; because we may not know how much is enough! Before we refer to a specific amount, it may be necessary just to say that “we all need to eat variety and plenty of vegetables and fruits every day”.
Vegetables and fruits have plenty of essential nutrients for health. There is a lot of evidence that eating plenty of vegetables and fruits contribute a lot into prevention of many diseases including many types of cancer. Vegetables and fruits have natural compounds like beta carotene and vitamin c that helps to reduce the risk of many types to cancer. They also have other important nutrients like folate, dietary fibre, vitamin E and other minerals which are all very important in reducing many types of cancer.