Fareeha Jay graduated in 2000 with a Masters in Anthropology from Quaid-I-Azam University in Pakistan. She worked for various organisations as an Anthropologist in Pakistan before immigrating to the United Kingdom in 2004.
It was here in the UK where she started working in a health-based organisation as a Community Development Officer. I worked alongside dieticians and was impressed how dietitians had a positive impact on people’s lifestyles by giving good advice on food and diet. Because Jay specialises in South Asian Diet, in an exclusive Q&A with Asian Voice, she addressed some pertinent issues about nutrition in South Asian women.
Q - What is the first and foremost advice on nutrition you'd like to give South Asian women?
Most South Asian women neglect their dietary needs. My advice for them would be to focus on nourishing their bodies. Increase fruit and vegetables include whole grains, high fibre foods and choosing beans, lentils, and lean meat for their protein.
Q - How does a woman's body change in their 30s and 40s versus 20s, and what kind of diet and nutrition do they require?
Many women report increased visceral fat (fat around the belly) after their 30s and 40s. Partly it is hormonal but also with each passing decade the metabolism of our bodies slows down. We become less active and tend to lose muscle mass. We can surely slow down this process by watching our food portions, increasing activity, and getting plenty of sleep.
Q - What is your perspective on diets like Keto, Paleo, Vegan, etc.?
Being vegan is a personal choice and can be because of religious, personal, or environmental reasons. But diets like keto and paleo are usually done for weight loss. Yes, you will lose weight with them, but these diets cut out essential food groups which mean you will always have nutritional consequences for them. These diets are not sustainable and once you stop, the weight creeps back. As a dietitian, I would always advise a diet that includes all food groups in moderation.
Q - Where do you think most South Asian women go wrong when it comes to taking care of their nutrition?
Many South Asian women are still entangled in the food myths, and a lot needs to be done as far as awareness is concerned. Secondly, the belief that looking after themselves and their bodies is selfish is very common. They would go out of the way for their family and extended family but when it comes to looking after themselves, that’s never a priority.
Q - What is the right way to identify which food will suit women and how can one go about making sure they don't go wrong with their food?
The right way to identify foods is to include everything in your diet. Making nutritious choices but at the same time honouring your cravings. Denying your cravings will only want you to have those foods more and more. The key is to have everything but in moderation.
Q - What kind of case studies/observations do you have among your clients? Is there a common thread between all the people who consult you?
Most of my clients are women and almost all of them reach out to me for weight loss. One thing which is common among almost all my consultations is that women feel the need to lose weight not because they want to but because of the pressures of society. Many are not even overweight but insist on losing more weight just because of the negative comments being made by their friends and family.
Q - What is the one essential ingredient every woman must consume daily?
Although a balanced diet is extremely important, I would specifically stress calcium intake for women. In my experience, many women try to limit their dairy intake because of the belief that it will cause weight gain. Calcium is extremely important in all phases of life specifically when reaching into perimenopause and menopause. The hormonal change in the body affects bone density increases the risk of developing osteoporosis. Therefore, all women should make sure they include 2 to 3 portions of milk, yoghurt, cheese, or dairy alternatives in their diet every day.
