A registered dietitian is urging Ghanaians to embrace their local culinary heritage as a pathway to good health, emphasizing that traditional dishes like waakye and banku are already nutritious when consumed in the correct proportions.
Selma Gbolonyo-Cass, a Registered Dietitian, challenged the widespread assumption that healthy eating requires adopting costly and unfamiliar foreign diets. Speaking on The Healthy Living Project on the Citi Breakfast Show on Friday, September 4, she stressed that Ghanaians do not need to spend exorbitant amounts of money on imported foods to maintain a healthy lifestyle.
“The Ghanaian meals we have are already healthy in their form, and there is no need to go the extra mile to adopt foreign dishes if you can’t afford it. Just stick to the things you already know,” she advised.
The Healthy Plate Model: A Simple Visual Guide
The core of her message rests on a simple, visual tool known as the healthy plate model, which she said can transform everyday meals into balanced diets. This internationally recognized approach aligns with guidance from health institutions globally, which recommend filling half a plate with non-starchy vegetables, one-quarter with protein, and the remaining quarter with carbohydrates or starchy foods .
Gbolonyo-Cass applied this model specifically to popular Ghanaian meals:
· Waakye: She noted that while waakye is a beloved staple, its composition is often misunderstood. “It is basically rice and beans, and beans are more of a carbohydrate than the protein we all tend to believe. Though it has amino acid traces in there, it is still a legume.” Under the healthy plate model, the waakye itself would occupy only one-quarter of the plate, with vegetables taking up half and a separate protein source filling the remaining quarter.
· Banku and Soup: For banku, she recommended a similar structure. “If it is banku I am going to go in for, banku is going to be a quarter of the plate, then my okro or ayoyo soup is going to occupy half the plate then my protein on the other side.”
The Nutritional Reality of Ghanaian Soups and Staples
The dietitian’s advice is supported by recent nutritional research on local foods. A study on the composition of popular Ghanaian soups found that the calorie and macronutrient content can be highly variable depending on the ingredients and preparation . For instance, palm nut soup with animal protein had the highest carbohydrate content, while groundnut soup with chicken was the highest in protein . This variability underscores the importance of the balanced plate approach to ensure a meal is not inadvertently heavy on one nutrient while lacking in others.
She clarified that the traditional perception of protein in dishes like waakye is a common source of imbalance. While beans contain some amino acids, they are primarily a carbohydrate source, meaning a portion of waakye alone does not fulfill the protein requirement of a meal . This is why Gbolonyo-Cass emphasized pairing staples with a distinct protein source, such as fish, chicken, or eggs, and a generous serving of vegetables.
Beyond Waakye and Banku: A Call for Balance
The dietitian’s advice extends to the general understanding of Ghanaian cuisine. She pointed out that many traditional dishes are well-balanced when prepared with intention, but can become unhealthy when portion sizes are skewed towards carbohydrates . Other experts have echoed this sentiment, urging Ghanaians to incorporate more local vegetables like nkontomire (cocoyam leaves), bokoboko (pumpkin), and ayoyo (jute leaves) into their meals to achieve the recommended vegetable intake without breaking the bank .
Her call to embrace local foods is particularly relevant given current economic conditions, where food prices are a major concern. Earlier this year, another dietician, Madam Sharon Larbie, advised Ghanaians to prioritize balanced meals using affordable local alternatives like Tom Brown instead of expensive imported cereals, reinforcing the message that healthy eating is accessible and culturally grounded .
The Healthy Living Project
The Healthy Living Project is a health education initiative by Channel One TV and Citi FM, proudly sponsored by the National Health Insurance Authority (NHIA) and Synlab. The project aims to provide practical and accessible health advice to Ghanaians, with a focus on nutrition, wellness, and preventative care.
