Introduction

Christmas in Jamaica is a time that families come together to spend quality time & eat “nuff’ food. Coupled with reduced movement because of persons being on holiday, Christmas in Jamaica is also a time that results in many Jamaicans gaining inches -particularly around their waists – and increasing their risks of developing lifestyle-related health complications.

As a developing nation with a public health burden, which includes: increased medical expenses, and lost revenue through increased absenteeism of the productive sector of the population, the need for Jamaican families to adopt dietary habits and increased levels of physical activity specifically during Christmas as ‘cheap’ lifestyle-related solutions, without restricting them from the food they love or limiting their time with family, couldn’t be more dire.

Part 1 of this two part series, will provide dietary solutions families can commit to during Christmas, without taking away the taste of Christmas, or disrupting the family Christmas spirit-a combined targeted outcome thus contributing to their reduced risks of developing lifestyle-related diseases. Part 2 will provide joint instructional and visual cues of exercise and physical activities, as well as workouts, families can do at home during the Christmas season, towards helping them lose inches and lower their risks of developing lifestyle-related diseases.

Eat The Foods You Love. Lose Inches. This Christmas: Chapter 3

Ackee & Saltfish

Typical Ingredients Typical Portions Typical Macro Nutrient Values Typical Calorie Load
Ackee

Salted fish

Breadfruit

Oil

 

Seasonings

– Onions, Tomatoes, sweet Peppers, Hot Peppers

 

1-1.5 Cups Ackee and saltfish

4-6 Slices Breadfruit

Carbohydrates-96- 144 g

 

Protein- 12-17 g

 

 

Fats 25 g – 35 g

Carb Calories:

384-576

 

Protein Calories:

48-68

 

Fat Calories:

225-315

 

Total Calorie Load:

657-959

Rice & Peas With Curry Goat

Typical Ingredients Typical Portions Typical Macro Nutrient Values Typical Calorie Load
Rice & Peas,

Coconut milk

Margarine/ Butter

Ham

Goat meat

Oil

Seasonings- escallion, thyme, onions, garlic,

curry powder

 

 

2 Cups Rice and Peas

 

1 Cup Curried Goat

 

2- 3 Slices Ham

Carbohydrates – 88g

 

Protein- 46.5-53.5 g

 

Fats- 46.6- 53.7g

Carb Calories:

352

 

Protein Calories:

186-214

 

Fat Calories:

419.4-483.3

 

Total Calorie Load:

957-1049.3

Ham

Typical Ingredients Typical Portions Typical Macro Nutrient Values Typical Calorie Load
Rice & Peas,

Coconut milk

Margarine/ Butter

Ham

Goat meat

Oil

Seasonings- escallion, thyme, onions, garlic,

curry powder

 

 

2 Cups Rice and Peas

 

1 Cup Curried Goat

 

2- 3 Slices Ham

Carbohydrates – 88g

 

Protein- 46.5-53.5 g

 

Fats- 46.6- 53.7g

Carb Calories:

352

 

Protein Calories:

186-214

 

Fat Calories:

419.4-483.3

 

Total Calorie Load:

957-1049.3

Christmas Cake

Typical Ingredients Typical Portions Typical Macro Nutrient Values Typical Calorie Load
Pudding- Potatoes

Coconut, Butter

Spices, Sugar

 

Cake – butter, eggs, flour, sugar, dried fruits, wine, rum,

6 -Ounce Slice Carbohydrates 35-40g

 

 

Proteins-6-12 g

 

 

Fats 9- 26.1g

Carb Calories:

140-160

 

Protein Calories:

24-48

 

Fat Calories:

245-234.9

 

Total Calorie Load:

364.5-442.9

Sorrel Wine

Typical Ingredients Typical Portions Typical Macro Nutrient Values Typical Calorie Load
Sorrel

Ginger

Wine

Sugar

 

16-24 Ounces Carbohydrates – 60g Carb Calories

240

 

Total Calorie Load: 240

General Ideal Times & Portion Management

TIMING DISH PORTIONS
FEMALES MALES
8:00 a.m. Ackee and Saltfish

Roasted Breadfruit

¾ cup

3 slices

¾ cup

5 slices

12 noon Fruit Cake

 

Sorrel

3 (ounce) oz slice    

 

1 cup( 8oz)    

4 (ounce) oz slice

 

 1.5 cups ( 12oz)

4 pm Rice and Gungo peas

Mac and Cheese or Potato Salad

Ham Slices

Curried Goat

 

1 cup

½ cup                

1 slice

½ cup

1.5 cups

½ cup

 

2 slices

1 cup

CategoryLifestyle Tips
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