Whether you want to get big or lose weight, nutrition is essential. We all know the delights of Ghanaian cuisine, kokonte, banku, boiled yam, gari foto, agushie, omo tuo, jollof rice, red-red, kenkey, kelewele... All these meals are sound and natural, but sometimes they contain too much fat. Tell your wife to reduce the amount of oil when cooking. Fats and oils are part of a healthful diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important. High intake of saturated fats, trans fats, and cholesterol increases the risk of unhealthy blood lipid levels.
Key recommendations
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, in other terms: keep fat consumption as low as possible. Prefer fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
