By Pauline Mundia
NON-COMMUNICABLE DISEASES (NCDs) are emerging as a critical health challenge in Kenya, contributing to a noticeable increase in both illness and mortality rates. In 2019, NCDs caused 119,958 deaths, which represents the highest figure recorded since 2011, when the number of deaths attributed to these diseases was 87,865. The primary NCDs affecting the Kenyan population include:
- Cardiovascular diseases
- Cancers
- Chronic respiratory diseases
- Diabetes.
The increasing trend of NCDs in Kenya is influenced by various factors, including unhealthy diet, inactivity, tobacco use, and stress. Addressing this growing burden requires comprehensive strategies focusing on prevention, early detection, and management of NCDs, promoting healthier lifestyles and improving access to healthcare services.
Good nutrition is one of the most effective strategies to mitigate NCDs. In Kenya, households can create balanced, nutritious meals using locally available foods, ensuring affordability and accessibility. By incorporating diverse food groups and following smart meal-planning strategies, families can enjoy a healthy diet that supports overall well-being. Let us examine the essential food groups and their importance in health and then see how to incorporate them into our diets to reduce the risk of non-communicable diseases. Essential food groups and their benefits:
- Carbohydrates (energy providers).:When whole grains and fibre-rich options are included in the diet, these foods provide the energy needed for daily activities, support brain function, and aid digestion. Sources: maize (grain, ugali, porridge), sweet potatoes, arrowroots, cassava, millet, sorghum, and bananas.
- Proteins (body-building foods): They help in muscle repair, enzyme production, and boosting immunity. Combining plant-based proteins, such as beans and maize (githeri), enhances their nutritional value. Animal Sources: Eggs, fish, chicken, beef, goat meat, milk, and fermented dairy products (mala, yogurt). Plant Sources: Beans, lentils, green grams, cowpeas, peanuts, and soybeans.
- Vitamins and Minerals (protective foods): These foods strengthen the immune system, improve digestion, and support skin, vision, and bone health. Eating a variety ensures the intake of essential micronutrients.Sources include:
Vegetables: Kale, spinach, cowpea leaves, amaranth (terere), pumpkin leaves, black nightshade (managu), and cabbage.
Fruits: Mangoes, pawpaws, oranges, avocados, pineapples, guavas, and bananas.
Herbs and spices: ginger, garlic, cinnamon, cardamom, sage, rosemary, basil, thyme. - Healthy Fats (energy and cell function): They support brain function,hormone production, and heart health while reducing inflammation.
Sources include:Avocados, groundnuts, simsim (sesame seeds), coconut, and oils from sunflower, canola, and olive. - Fibre and Hydration (digestion and detoxification): Fibre aids digestion, prevents constipation, and helps regulate blood sugar levels. Drinking enough water, herbal teas, and fresh fruit juices enhances hydration and detoxification.
Regular Good nutrition is one of the most effective strategies to mitigate Non communicable Diseases.
Sources include:
Whole grains, vegetables, fruits, nuts, seeds, and legumes.
How can we incorporate these foods into nutritious meals that are affordable and easily accessible? Here is a simple meal plan to help you get the nutrition you need.
As we incorporate these foods into our diet, let us remember portion control is also important for health. Follow the Japanese rule of eating, which says “Eat until you are 80% full”. Feel free to try different options based on the foods in the categories described above.
Tips for eating healthy on a budget
- Use foods in season – Fruits and vegetables are cheaper and more nutritious when in season. For example, mangoes and watermelons are more affordable during their peak season.
- Buy in bulk – Purchasing grains, legumes, and cereals in bulk saves money and ensures a steady supply of nutritious ingredients.
- Good storage – Drying vegetables like managu, fermenting milk (mala), and sun-drying fish or omena ensures availability during off -seasons.
- Grow your own – Households can start small kitchen gardens with sukuma wiki, spinach, onions, tomatoes, herbs and spices to cut costs and enhance food security.
- Minimize food waste – Use leftover food creatively. For example, overripe bananas can be used to make pancakes, and vegetable peels can be used in soups.
Conclusion
It is important to take a holistic approach to the health and prevention of NCDs. Factors such as gut health, stress and sleep quality will affect how the body utilizes the food you eat. Gut health refers to the good bacteria in the digestive system that supports digestion. Feed your gut bacteria with fermented foods. Stress raises the body’s metabolic needs and increases the use and excretion of many nutrients, making them unavailable to the body. Repair, rest and rejuvenation happen when we sleep, so it is important to prioritize sleep, ensuring you get 7 – 9 hours of sleep.
Call to Action
Take a step today towards a healthier diet by planning your next meal using at least three locally available food groups. As much as possible, ensure the food is organically grown to avoid the added danger of chemical pesticides in food. Visit your nearest market, choose fresh and seasonal produce, and try a new nutritious recipe this week. Small changes in your daily meals can greatly affect your health and well-being.
Additionally invest in growing your own vegetables, herbs and spices. This can be done in a kitchen garden, sack garden, and even in flowerpots. Be intentional about sleep, rest and dealing with stress.
Pauline Mundia is a professional health coach. Email: wanguimundia@gmail.com