15
April
2024
April 15, 2024
Clyde Boris Ngougou is a chef, nutritionist, Brigad Super Talent and founder of The CalorieFinder. Since many talents in our community are in the kitchen, creating menus and meals every day, we thought that it would be great to catch up with Clyde so he could share his top tips with us on how to make food that also nourishes our bodies.
As a chef, I have always been around food. As a nutritionist, l am interested in creating not just healthy and nutritious, but also tasty meals.
Why is creating nutritious meals important?
The foods we eat provide energy and nutrients for the body to function properly. Macronutrients are used mainly for energy and overall health (for example, proteins to build and repair tissues), while micronutrients are used mainly for cellular functions (calcium needed for bone health, for example), so it is important to think about nutrition when creating meals.
A diet lacking nutrients would cause the body to malfunction since it is missing out on what it needs to function properly, and can result in morbidities or even comorbidities, such as diabetes, heart disease and other chronic diseases. From a consumer point of view, knowing the nutritional values of meals helps in making informed dining choices, and results in a better appreciation of the food we eat.
Are certain foods/ nutrients more important for different age groups or demographics?
The nutritional needs of the human body change as we move through different life stages. So yes, our dietary needs vary among different age groups, from infants to children, adults, and older adults (elderly). This is due to different physiological needs and activity levels. For example, teenagers need more energy and nutrients than older adults, as they are growing and developing. The extra energy is required for growth and physical activity needs, and should be obtained from foods that provide nutrients, instead of just ‘empty calories’. Fruits and vegetables are a good source of vitamins, minerals and fibre. Eating a variety of different fruits, vegetables, and also nutrient-dense foods daily (beans, pulses, whole grains, dairy, eggs, fish and lean meats) will provide a wide range of nutrients the body needs to stay healthy, regardless of age.
The changes in our physiological needs as we age means that changes in nutrition also need to be made to:
- Meet the nutritional demands of the body and prevent malnutrition
- Keep up energy levels and maintain normal body functions
- Boost the immune system and optimise cellular repair
On the other hand, some foods can be considered less important for us as we age; these are foods usually high in saturated fat, added salt or added sugars, and ultra processed foods and they should be consumed occasionally and in small amounts.
How can you measure the nutritional content of a meal?
There are a variety of methods used to measure the nutritional content of a meal. The two most notable ways are:
- Laboratory analysis: Sending food/meal samples to a laboratory for physical/chemical analysis. This is mainly used by food companies.
- Nutrient analysis software: Calculates the calorie and nutrients values for meals using a database of food composition data. The CalorieFinder app is an example of this and it is usually a more affordable option.
On the CalorieFinder app, you obtain the nutritional value of a meal by entering the values of individual ingredients. The values you obtain are per 100 grams of the meal and also per meal portion or serving, with values for fat and saturated fats, carbohydrates and sugars, fibre, protein and salt. The app is great as it allows you to modify the nutritional composition of your meals in real time and make adjustments to get the right balance. For example, let's say you're building your lunch meal and need between 40-50g of proteins in the meal, you can adjust by adding or removing an ingredient to get there.
Key ingredients that can improve the nutritional value of a menu
These are many ingredients filled with nutrients that would increase the nutritional quality of any menu item. Fruits, vegetables and legumes are rich in fibre, protein, minerals, phytochemicals and antioxidants; they can help manage and lower the risk of chronic diseases such as type 2 diabetes, heart disease, and obesity.
It is also important to think about cooking methods. Methods such as grilling, roasting and steaming are reported to preserve a greater amount of vitamins and other nutrients in foods.
To increase the nutritional value of your food offerings:
- Use healthier fats such as olive oil and avocado oil in your cooking and salad dressing
- Go for lean protein sources such as poultry, fish and shellfish, tofu, nuts and legumes
- Include at least one legume portion and one vegetable portion in each meal; each portion should be around 80 grams. Use seasonal vegetables as they will be fresher, tastier, more nutritious and probably save you some money.
- Be creative in incorporating fruits on your menu. They could be in salads or desserts; they add more colour to the menu. Adding fruits also add more nutrients to meals, especially vitamins and minerals.
- Reduce the amount of salt and sugar in dishes. Both ingredients are known to increase the risk of chronic diseases such as hypertension, type 2 diabetes, and obesity just to name a few. Instead of excessive salt, season dishes with herbs, spices, citrus and vinegar. Consider using natural sweeteners like honey and maple syrup, instead of sugar.
