book for PDF - John Snow International Europe

Part 1A healthy dietRural Zimbabweans used to eat a rich and varied diet with over 180traditional food plants harvested from the wild or grown in gardens.They used to eat an average of 150g of fibre per day from fruit,vegetables, pulses and unrefined grains.Traditional cooking methods used verylittle fat, salt or sugar.Today urban Zimbabweanscommonly eat less thanten food plants (maize,rape, covo, onions,tomatoes, cabbage,tsunga and seasonallysweet potatoes,pumpkins and pumpkinleaves). We consume less than20g of fibre per day and useunhealthy amounts of fat, saltand sugar. Over-cooking andadding bicarbonate of soda destroys many of thevitamins and minerals in fruit and vegetables.Our modern eating habits are leading to poor-health conditions thatwere uncommon in the past such as cancers of the digestive system,diabetes, high blood pressure and heart disease.7