African-Caribbean

Dietary adaptations for effective weight management among Afro-Caribbean people, as in any culture, should focus on maintaining traditional foods and eating patterns while preserving cultural enjoyment, flavour and family traditions. Adaptations should emphasise portion control and healthier cooking methods.

Africa is a continent of more than 50 nations, making country-specific advice impractical. However, according to the general principles of the African and Caribbean Eatwell Guide, patients should aim to fill half their plate with vegetables, with the remaining quarters made up of starchy foods and protein, while reducing high-fat or sugary foods overall.

Practical adaptations for common Afro-Caribbean foods

Starchy staples (e.g. rice, yam, plantain, cassava, breadfruit, dumplings)

• Aim to reduce portion sizes
• Use wholegrain or higher-fibre versions where possible (e.g. brown rice)
• Avoid frying foods in oil
• Steam, bake, grill or air-fry instead
• Use rapeseed oil instead of palm or coconut oil.

Proteins (e.g. ackee and saltfish, jerk chicken, curry goat, fish, beans and pulses)

• Use leaner cuts of meat or use plant-based alternatives such as beans, lentils and chickpeas
• Season foods with herbs and spices, not salt.

Cooking methods and fats

• Steam, boil, grill, bake, slow-cook or air-fry foods to retain flavour without adding excess fat
• Use herbs, spices, citrus, vinegar or low-salt marinades for flavour.

Vegetables, fruits and sides

• Increase intake of non-starchy vegetables such as okra, cabbage, carrots, peppers and leafy greens
• Aim for at least five portions of fruit and vegetables a day
• Include more raw or lightly cooked vegetables in salads and side dishes.

Drinks and snacks

• Swap sugary drinks such as fizzy drinks for water, unsweetened teas or diluted squash
• Choose unsalted nuts and fresh fruit instead of fried snacks or patties.