Dr Chris Aminarh Breaks Down Healthy Eating

Health professionals are urging Ghanaians to adopt healthier eating habits and make more informed dietary choices as lifestyle-related health conditions continue to rise.

Speaking during a health-focused discussion on Culture Daily, Dr Chris Aminarh, highlighted the importance of high-fibre diets such as brown rice, northern rice, cereals, fruits and vegetables. According to the expert, fibre-rich foods promote satiety, aid digestion, reduce bloating and help regulate blood sugar levels by limiting excessive sugar absorption.

Addressing Ghana’s heavy reliance on carbohydrates, the expert proposed practical alternatives rather than extreme dieting. One such method involves starting meals with soup or protein before consuming starchy foods like fufu. This approach, he explained, naturally reduces portion sizes and helps people feel full faster, ultimately leading to lower carbohydrate intake.

The discussion also emphasised that meal timing matters. Heavy meals are best consumed earlier in the day, especially for individuals engaged in physically demanding work such as artisans, labourers and tradespeople who burn more energy. For individuals with sedentary lifestyles, particularly office workers, experts recommend lighter meals, reduced carbohydrate intake and increased consumption of vegetables, yoghurts and blended foods.

However, caution was raised about portion abuse, especially with foods commonly perceived as healthy. Excessive consumption of sweetened yoghurts, granola toppings and processed foods can lead to bloating, insulin spikes and weight gain if not properly moderated.

The conversation also touched on intermittent fasting, with Dr Aminarh explaining that many people unknowingly practice it by skipping breakfast and eating later in the day. Properly structured fasting  can support metabolism when combined with hydration and balanced nutrition.