Dietitian urges fiber-rich diet for better health, energy
By: Solomon Nartey Tetteh
Dietitian Emelia Boatemaa Bamfo is urging Ghanaians to reduce their intake of refined carbohydrates and prioritize fiber-rich foods to improve energy levels and productivity throughout the day.
As urban lifestyles expand and more workers adopt sedentary routines, concerns about poor eating habits are growing. Many professionals, especially in city centers, depend heavily on quick, carbohydrate-heavy meals that often lack essential nutrients, particularly dietary fiber.
Speaking on Zed FM’s Business Breakfast show on Friday, Ms. Bamfo noted that the absence of vegetables and fiber in typical Ghanaian meals often results in post-meal fatigue and reduced focus at work.
“When you eat a large portion of jollof rice without salad—maybe just an egg or some chicken—you end up overeating. This makes you feel too full, and by the time you need to get back to work, your energy levels drop,” she explained.
The dietitian rommended that individuals make fiber a regular part of their meals by including more greens and vegetables.
“The salad should take up half your plate. That’s what helps keep your energy steady and prevents the crash that follows high-carb meals,” she disclosed.
Ms. Bamfo also warned against the habit of sieving blended fruits, explaining that this practice removes fiber, which is essential for digestion and long-term health.
“When you blend your fruits and then sieve them, you’re throwing away the fiber. But our fruits, vegetables, and starches are naturally rich in fiber,” she said.
She encouraged Ghanaians to adopt a more balanced eating approach by pairing carbohydrates with fiber-rich foods to support digestion, maintain energy, and promote overall wellness.
As urban lifestyles expand and more workers adopt sedentary routines, concerns about poor eating habits are growing. Many professionals, especially in city centers, depend heavily on quick, carbohydrate-heavy meals that often lack essential nutrients—particularly dietary fiber.
Speaking on Zed FM’s Business Breakfast show on Friday, Ms. Bamfo noted that the absence of vegetables and fiber in typical Ghanaian meals often results in post-meal fatigue and reduced focus at work.
“When you eat a large portion of jollof rice without salad—maybe just an egg or some chicken—you end up overeating. This makes you feel too full, and by the time you need to get back to work, your energy levels drop,” she explained.
She recommended that individuals make fiber a regular part of their meals by including more greens and vegetables.
“The salad should take up half your plate. That’s what helps keep your energy steady and prevents the crash that follows high-carb meals,” the dietitian noted.
Ms. Bamfo also warned against the habit of sieving blended fruits, explaining that this practice removes fiber, which is essential for digestion and long-term health.
“When you blend your fruits and then sieve them, you’re throwing away the fiber. But our fruits, vegetables, and starches are naturally rich in fiber,” the dietitian said. She encouraged Ghanaians to adopt a more balanced eating approach by pairing carbohydrates with fiber-rich foods to support digestion, maintain energy, and promote overall wellness.
