Add fiber to your meals for better energy – Dietitian
By: Solomon Nartey Tetteh
Dietitian Emelia Boatemaa Bamfo has urged individuals to avoid consuming large portions of refined carbohydrates without incorporating fiber-rich foods, warning that this common habit can cause sluggishness and reduced productivity during the day.
Speaking on Zed FM’s Business Breakfast show on Friday, June 6, 2025, Ms. Bamfo explained that many people tend to eat heavy meals without enough vegetables, which often leads to energy crashes at work.
“When you eat a large portion of jollof rice without any salad, perhaps 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, leaving you feeling tired and drowsy,” she said.
Ms. Bamfo advised making fiber a key part of every meal by adding more greens and vegetables.
“The salad should be healthy and should take up half of your plate. This helps maintain energy levels without the crash that follows high-carb meals,” she noted.
The dietitian also emphasized the importance of consuming whole fruits and vegetables without removing their natural fiber content.
“When you blend your fruits and sieve them, you’re throwing away the fiber. But our fruits, vegetables, and starches are naturally rich in fiber,” she explained.
Ms. Bamfo encouraged Ghanaians to adopt a more balanced approach to eating by combining carbohydrates with fiber-rich ingredients to support sustained energy, digestion, and overall health.
