Rocka | March 3, 2021, 7:05 p.m.
How confident are you that you are serving the healthiest meals for your children, yourself, or customers?
As a social business that improves school meals in Ghana, we are writing this post to improve the situation for the Ghanaian children. It is saddening and worrisome to encounter some people who purchase very poor quality (half-rotten) fruit and vegetables to cut down on the cost a little bit.
The risks of using half-rotten ingredients far outweigh the benefit of small cost-saving, especially during COVID-19. Here are some basic tips to follow:
1. Buy the freshest ingredients: The less fresh, the less nutrients the food contains. It loses nutrients over time. And never underestimate the risk of food poisoning.
2. Serve a variety of food: Use a good balance of whole grains, legumes, plenty of fresh fruit and vegetables, and animal sourced foods to make your meals balanced.
3. Not too much salt: Too much salt disrupts the antibacterial function of your body, endangering the risk of infection even more.
4. Not too much fat & oil: Don't get us wrong - they are important for your body, so definitely take them. But only moderately. We often see too much oil used in cooking. Cut back on the amount of oil you use. Choosing white meat (e.g. chicken, fish) over red meat is another way.
5. Limit added sugar: Too much sugar is another increasing trend we see, especially in major cities of Ghana. Sugary drinks are popular but check the label - sodas, flavored milk drinks, energy drinks, and even sweet fruit juices are often high in sugar content. Choose water or 100% fresh fruit juices. We have also seen some people adding 2 full spoons of sugar to their breakfast porridge like koko and tom brown - start cutting back to 1 spoon, and go even less if you can.
For more information, please see WHO website.
We understand that following these basics are not always easy.
But Rocka Foods is here to make these easier for you! We deliver meal kits (pre-portioned ingredients) based on nutritious meal plans we create with dietitians. We do the meal planning and ingredient sourcing for you. All you have to do is cook. And we source all our ingredients straight from local farms and wholesalers, so that they are both fresh and affordable.