Page 32 - Barefoot guide

STORY

BUYING AND COOKING FOOD FOR HEALTHY BODIES

The next morning, all the women came back, even Mercella, and some new ones joined. They talked
about what they had learnt the day before. Then Nelima said, “Growing your own food is the best way to
get all the nutrients you need. But sometimes it is not possible to grow all the foods and you need to buy
some from the market to add to your food plate – you can still eat healthily if you are careful. Let’s talk
about how to choose the foods from the market to buy.”

Buying good food as medicine While they cooked, Nelima and the others shared ideas on

• Choose fruits and vegetables with a mixture of how to cook for strong, healthy bodies. Joyce wrote their
colours. ideas down. This is what she wrote:
• Choose foods from all the food groups.
Cooking a healthy meal
• Choose indigenous foods.
• Try to cook with at least three colours from the rainbow
• Buy vegetables and fruits in season – they are less bowl for each meal, and with all the colours over a week.
likely to have been kept in store for long periods • If possible, harvest just before cooking.
e.g. in cold storage.
• Avoid using too much salt.
• Wilting, bruises and change of colour are signs
that nutrients have been lost from the fruits and • Avoid artificial flavourings as these contain harmful
vegetables. additives.
• Food sold by street vendors may be exposed • For flavour, use herbs and spices like garlic, ginger,
to toxic fumes from traffic. These contain heavy coriander, rosemary, cinnamon, nutmeg, pepper,
metals, which are linked to many diseases. turmeric, vanilla, and onions – these also have many
health protective substances and nutrients.
• Try to source vegetables and fruit that have been
grown organically, without chemicals. • Avoid over boiling or deep-frying – too much heat can
destroy up to 20% of some of the vitamins in vegetables.
Each woman had brought something from their • Some foods such as carrots and tomatoes, become more
garden. They were going to cook a delicious meal to
celebrate. nutritious after cooking as heat releases important nutrients.
When they had finished cooking, the women all enjoyed
their delicious rainbow meal together.

24 www.barefootguide.org