HOW TO PREVENT MALNUTRITION

By Dt. Gilbert Gaston Charles


TOWARDS END OF MALNUTRITION AWARENESS WEEK 6TH-12TH NOVEMBER 2024

It's important to understand some tips on how to prevent malnutrition 

Here are some tips on how to prevent malnutrition

A balanced diet is essential for health and wellbeing. This should include all the nutrients which we need to eat including protein, energy (calories) and vitamins and minerals. If you follow the points listed here, you are likely to have a balanced diet:

  • Eat three portions of high protein foods every day. Sources include meat, fish, eggs, nuts, beans, pulses, soya, tofu or other meat-free sources
  • Aim for two to three portions of milk or foods made from milk every day e.g. cheese, milk and yoghurt or non-dairy alternatives like soya milk. If you are having non-dairy milk, choose non-organic versions as they have added nutrients so that it’s similar to dairy milk
  • Eat a serving of starchy food at each meal (e.g. bread, cereals, potatoes, yam, plantain, pasta, chapatti or rice)
  • Eat some fruits and vegetables every day (fresh, frozen, tinned, dried or juiced)
  • If you enjoy fish, have two portions a week of oily fish such as mackerel, salmon, herring, trout, pilchards or sardines. These are rich in omega 3 fatty acids and can be tinned or frozen for convenience
  • Choose drinks which you enjoy. Aim to drink at least 1600ml of fluid per day if you are a woman, and 2000ml if you are a man.

    Visit my social media profile at-   instagram account


Dietitian GiGa (Dt. Gilbert Gaston Charles) is a Clinical Nutritionist and Dietitian, specializing in Sport and Exercise Nutrition and Physiology. He serves as an academician at Muhimbili University of Health and Allied Sciences and is the founder of Dietech https://dietech.great-site.net/ . A committed public health advocate, he brings highly transferable expertise spanning clinical practice, fitness, and community nutrition. Through this blog, you’ll find practical, evidence-based insights and the latest knowledge in nutrition and dietetics—shared daily to support healthier living.

Comments

Post a Comment

Popular posts from this blog

ENERGY IN SOME COMMON SOFT DRINKS (SODAS) IN TANZANIA

By Dt. Gilbert Gaston Charles
Image
Soft drinks are highly consumed among Tanzanians with 19.4% of 15+ aged Tanzanians reported to consume soft drinks (soda) according to the existing data as per 2021. Other African countries like Uganda , Cameroon , Gabon and Ethiopia have 19.7%, 21.2%, 36.5% and 11.3% respective consumption of soft drinks among 15+ aged citizens by 2021.  The consumption might have increased due to increase in local brands market, urbanization and increased demand of the growing population of over 63 million specifically in Tanzania. HEALTH & NUTRITION IMPICATIONS Soda consumption is linked to higher sugar intake, which can contribute to obesity , diabetes , and dental problems . With nearly 1 in 5 Tanzanians consuming soda regularly, public health campaigns often emphasize reducing sugary drink intake and promoting water or natural juices. For nutrition professionals (like yourself), this prevalence highlights the importance of community education and policy interventions to curb excessive...
Read more

METABOLIC SHIFTS DURING FASTING

By Dt. Gilbert Gaston Charles
Image
  Metabolism lies at the heart of how our bodies generate and manage energy, coordinating the interplay of carbohydrates , fats , and proteins . By adopting approaches such as intermittent fasting or specific dietary strategies, we can enhance the efficiency with which these nutrients are utilized. Each macronutrient contributes uniquely yet synergistically: carbohydrates deliver rapid energy for short-term needs, fats serve as long-lasting energy stores, and proteins uphold structural strength while enabling enzyme activity. THE FED STATE VS FASTED STATE Your body’s metabolic activity shifts depending on whether you are eating regularly or fasting. In the fed state, which follows a meal, the body prioritizes nutrient processing and storage. Rising insulin levels facilitate glucose uptake into cells and promote the conversion of surplus energy into fat. At this stage, proteins and nutrients are directed toward tissue growth and repair. Fasting, however, triggers a different meta...
Read more

Stay Active, Get Lean, Get Fit

By Dt. Gilbert Gaston Charles
Image
  Here is the importance of having regular exercise   Weight Management: Exercise helps maintain a healthy weight, which reduces the risk of chronic diseases such as obesity, diabetes, and heart disease. It complements dietary interventions and ensures a balanced calorie expenditure. Metabolic Health: Regular physical activity improves metabolism and enhances insulin sensitivity, reducing the risk of metabolic syndrome and type 2 diabetes. Cardiovascular Health: Exercise strengthens the heart and improves circulation, reducing the risk of hypertension, coronary artery disease, and stroke. It also helps manage blood cholesterol levels. Muscle and Bone Health: Physical activity builds and maintains muscle mass and bone density, which are essential for overall strength, flexibility, and reducing the risk of osteoporosis and fractures. Mental Health: Exercise boosts mood, reduces stress, and alleviates symptoms of depression and anxiety. It promotes the release of endorphins, wh...
Read more