In the early 1990s the first Shoprite Store opened in Cairo Road in Lusaka, exactly where the old NIECO stores had stood.
In fact in the exact same building! When I first stepped into the shop, I was nervous; I was not quite sure if ordinary citizens like me were allowed in. Coming from the first republic when if something was very good, you had to be somebody to be allowed in.
The image of the old NIECO stores, previously called ZOK, with its half empty shelves and the inevitable air of dust that hit your nose when you walked in, was in sharp contrast to what I saw. It reminded me of the first time I visited Europe.
There was that exaggerated opulence which most of us only see on TV, of western civilisation at its best. There were no roasted groundnuts and half burnt cassava on the shelves, like yester year; instead the eyes were assaulted with brilliant colours of vegetables, fruits, consumables and non consumables of all types and descriptions. I had to step back rub my eyes again and wonder if I was still in Zambia. The magnificent lighting and expansive mirrors all over the shop floor conspired to create an alluring effect that almost made the money jump out of your pockets and made you spend and spend until your pockets were exhausted.
These shops and fast food outlets have now grown and littered the country, like confetti in the hair of a newlywed bride.
Even thestreet vendors along the intercity highways who held up rats and dry wild fruits as you drove along the way in years gone by, have now experienced an upgrade. They sit behind tables of fruits, vegetables and greens so massive you cannot see their faces. There is food everywhere I look. We are all spoilt for choice.
With this has come many good things, but also many health challenges. In the olden days I would lift my son with one arm and throw him on my shoulders, nowadays
I need to take time out for a week in the gym, just to lift him a few feet off the floor with both arms. The things that we eat determine the status of our health. In trying
to understand the role of food in health, we will need to answer three questions:
1. How exactly does food affect our health?
2. What diseases may be caused by bad food choices?
3. Among all these foods available now, what should I eat to be healthy ?
1.How exactly does food affect health?
There are three main ways in which the type of food we eat will affect our health. These are the quantity, the quality and the nutritional content of the food. The body has a certain minimum requirement of foods or nutrients that allow the cells of the body to work normally.
In a very basic sense the body is made of cells and these cells require energy to do their work, survive and grow. If the quantity of food eaten is not enough the cells will not function properly, this is the case mainly in children with malnutrition.
The body has a basic minimum requirement of the three key food types, the carbohydrates (starchy foods), proteins (vegetables and fruits) and fats (oily foods).
These bigger food molecules are also called macronutrients. When the minimum requirements for each of these is not met in the body then the cells will not have the energy to work (obtained from the carbohydrates), the basic material for growth and repair (obtained from the protein) and some for storage, as well as accessory fuels
(obtained from the fatty food). Some key minerals and elements (micronutrients) are not produced at all by the body or, in some cases, in insufficient quantities.
Many cancers are caused by bad diets including Cancer of the Breast, the Prostate, the Bowels and Cancer of the Oesophagus. Up to 30 per cent of cancers are related to the types of food eaten.
Processed foods and meats contain nitrates which increase the risk of cancer in the body.
The excess fat increases the risk of additional illness including Gall stones, sleep disorders, infertility and respiratory illnesses. Skin diseases are also associated with bad food choices Among all these foods available now, what should I eat to be healthy?
The best and simplest answer is, eat what is natural. The more natural the food the more healthy it is likely to be.
So make sure you have lots of fresh fruits and vegetables in your diet. Some nuts and fibres are also good food choices. Processed foods and meats with additives are not good food choices. Avoid tinned and canned foods.
Minimise processed meats like salamis, polonies and so on. These tend to have nitrosamines which are unhealthy for the body. Do not take a lot of carbohydrates , such as pastries these contain a lot of simple sugars that put a lot of work on body organs like the pancreas and increase the burden of sugar of the body. They produce very pleasurable and mildly addictive craving, which forces you to eat frequently.
Fats are often discouraged; however some fats which are called good fats are healthy and good to eat. In particular plant and fish fats are good fats, while animal fats and processed fats are generally not good.
These are part of polyunsaturated fats not naturally produced by the body but are essential for it to work properly.
These good fats produce High density lipoprotein (HDLP). The HDLP help to clean up the body and mop up the thick fats. Plants proteins are much better than animal proteins, and are much safer to eat.
For meat, develop a preference for white meat which contains healthy proteins. Meat from fish and chicken is much healthier than red meat. Develop a preference
for boiled or roasted food. Minimise the use of cooking oil, unless it is vegetable oil like olive oil. In Africa high Blood Pressure is very common; part of the reason is a high intake of salt. Minimise and restrict salt use. Also minimise and limit the use of sugar, it is better to replace sugar with sweeteners or honey.
Honey contains more complex sugars that are much more gentle on the body in terms of sugar control. Always check the labels of whatever you buy and make a habit of eating food which are low in carbohydrates. Many shops now will have a healthy foods section, always try and buy something from this section when you go out shopping. Shop from the market as much as you
can. The food there will tend to be natural and fresh.
Consider some healthy supplements in addition to your diets. There is proven benefit in taking low dose aspirin (75mg) especially for people above 50 years old. This thins the blood and improves circulation of blood through the system. A daily intake of 600mg of Omega three tablets which are
good fats, or polyunsaturated fats, these fats clean up the blood vessels and keep the brain healthy.