Recent studies show that Black Americans continue to be more prone to illnesses like heart disease, diabetes, and Alzheimer’s as they age. One way to tackle your health is to take a closer look at your diet. While different diets are available, the African Heritage Diet might be the most beneficial for you.
What’s The African Heritage Diet?
The African Heritage Diet focuses on the culinary options of the African diaspora while also incorporating the essential basics of proper nutrition. Apart from improving your overall health, it may help you to connect with your African roots and help you to celebrate your culture.
The Foods You Should Eat
There’s an African Heritage Diet food pyramid that is meant to help you plan your daily meals. At the base of the pyramid, you’ll find leafy greens like callaloo, beet greens, kale, spinach, dandelion greens, and turnip greens. Above that is a level for vegetables like jicama, eggplants, okra, carrots, broccoli, squash, asparagus, and beets.
Tubers like yam, yuca, cassava, and potatoes are at that level as well. That level also has fruits, whole grains, nuts, and beans. There is also a level for herbs and spices such as ginger, arrowroot, cinnamon, cilantro, garlic, paprika, nutmeg, and cloves. According to the pyramid, you should try to base all your meals on these levels.
The next level is for fish and seafood which you should have at least two times per week. Some options include cod, crayfish, mackerel, oysters, tuna, shrimp, and sardines. Dairy, eggs, poultry, other meats, and healthy oils should be had moderately per week. Healthy oils include coconut oil, olive oil, palm oil, peanut oil, sesame oil, and shea butter. The dairy products that are included in this diet are buttermilk, yogurt, almond milk, rice milk, and soymilk.
Finally, sweets are at the top of the pyramid and you should have those sparingly.
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Easy Ways To Adopt The Diet
1. Focus On The Vegetables
According to the pyramid, all your main meals should include vegetables. These can be steamed, grilled, roasted, or sauteed for variety and many of them can be eaten raw.
2. Spice Up Your Dishes
Herbs and spices can make your meals more flavorful without adding excessive salt or fat. They’re especially great for plant-based dishes.
3. Make Rice And Beans Your Go To
If you’re looking for a staple to include in your dinner, rice and beans are a good bet. You can also lean further into your African heritage by using whole grains like millet, sorghum, and teff in soup, or paired with peas.
4. Sprinkle In Lean Meats
While you’re encouraged to eat meat a few times per week, you should opt for small portions of lean meats. It’s best to
