Manisha Morgan is an evidence-based nutritionist who has been empowering women over 40 to ditch dieting for good, change their lifestyle through behavioural change. Supporting women to understand menopause and how to manage symptoms through diet and improving health outcomes by implementing healthy habits. In an exclusive interview with Asian Voice, she spoke about the food and South Asian women.
Q - What is the ideal diet for a South Asian woman?
The ideal diet for a South Asian woman should be rich in protein, high in fibre and include some healthy fats and at least half a plate of vegetables at lunch and dinner
The South Asian diet can be very nutrient-dense, we have many foods which are full of vitamins and nutrients. However, the nutritional profile of these healthy foods can change due to the way we cook them, e.g., adding too much ghee, butter, jaggery or oil. It’s recommended to be mindful of these when cooking foods and reduce consumption of fried foods and sweet desserts which are high in trans bad as they can increase your risk of heart disease.
Q - Are milk and milk products friendly to the female hormonal system?
Milk is an excellent source of protein, calcium, and lots of other nutrients and full-fat milk contains healthy fats. If you like milk, it can be included in your diet. However, plant-based milk like oat milk does not have as much protein as cow's milk.
Q - How must a woman modify her diet post-menopause?
As women age, their bodies go through hormonal changes and it’s important to adapt your diet accordingly. Typically, this will mean ensuring you consume enough protein each day to keep your muscles strong and retain as much muscle mass as possible as this decreases with menopause. Eating a healthy balanced diet and keeping active are both key to minimising the risk of diabetes, muscle loss, osteoporosis, and heart disease as they all increase during the perimenopause and post-menopause years.
Q - Before associating obesity with over-eating, what kind of routine examinations/food allergies and tests must a woman undergo to understand what's causing obesity?
All women should go for their over 40’s health check which is carried out by the GP this will help to understand your current health status and if they are at risk of any diseases such as diabetes.
Obesity can be caused by many reasons. Some examples include:
1. Medications such as steroids and anti-depressants
2. Leading a sedentary lifestyle. Keeping active is essential for good health and overall wellbeing. Modern life enables us to do everything by the touch of a button such as online shopping, grocery shopping, many of us have cleaners, gardeners etc so we are less active
3. Overconsuming foods. We live in a 24-hour food culture where food is easily accessible, and this isn’t usually nutritious
4. Food allergies tests aren’t routinely used for obesity
5. Learning how to change and implement new healthy habits, education and knowledge are crucial to managing obesity alongside receiving the right support through making lifestyle changes and not opting for quick weight loss solutions
Q - What do South Asian women need to learn about gut health?
The simplest way to improve gut health is to add prebiotics and probiotics to your diet. Examples of prebiotics include all types of plant-based fibre, which include legumes, beans, fruits, vegetables, spices, herbs, garlic, ginger, and green tea. It is recommended we eat 30 different plant-based foods a week to promote a healthy gut. Examples of probiotics include sauerkraut, kimchi, homemade yoghurt, and kefir.
Q - Please bust some myths about food and home remedies that may in fact harm women?
Eating fat does not make you fat, healthy fats are an important part of a woman’s diet and help to regulate hormones and are a good source of energy.
Carbohydrates (carbs) are not the enemy; they are an essential part of our diet and the amount you eat should reflect your activity levels. For example, a person who is sedentary doesn’t need as many carbs as someone who is exercising or very active
Lemon water does not lead to weight loss or help burn body fat. It is however a good way to keep yourself hydrated which can help with weight loss as often we mistake thirst for hunger
Eating eggs do not raise cholesterol. Dietary cholesterol and blood cholesterol are not linked unless you have a genetic condition that predisposes you to high cholesterol
Intermittent fasting has some health benefits, but it does not ensure weight loss. By skipping a meal, you are reducing your calorie intake for the day. For weight loss to occur you need to be in a calorie deficit this means you eat fewer calories you are burning. There are different types of fasting protocols, you can choose one which best suits your lifestyle
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