Plate/mebliE engera model
The plate model is a simple illustration of the composition of food on a plate. It is based on detailed knowledge of nutrition simplified to give a rough estimation of the amount and combination of foods. It is important to know the ten dietary groups to help diversify food intake.
Though in Eritrea, food is eaten in meAdi (a group of people that could be family members or even strangers in an event) of up to eight persons eating from one large plate known as mebliE Engera, the proportion of plate model could easily be applied to mebliE Engera. The same proportion can be illustrated in the form of a pie or triangle.
Food circle
Food triangle
A Mesob model that reflects the traditional values and have great connection with food in Eritrea can be a possible model in East Africa to demonstrate the food proportion in a simplified and culturally accepted model.
Mesob model
Fruits and vegetables
About one-half of our plate should be fruits and vegetables, to include plenty of antioxidants, anti-inflammatory, and anticarcinogenic components the fruits and vegetables in the plate should be of different colors. The colors in fruits and vegetables contain flavonoids and polyphenols that help prevent non-communicable diseases.
Carbohydrates/cereals
The type of carbohydrate is more important than the amount of carbohydrate in the diet. The ease of conversion to glucose in the blood which is measured as glycemic index GI is an important factor in selecting healthy carbohydrates. The glycemic index is a measure of how quickly a food can make your blood sugar (glucose) rise. The faster the blood sugar glucose rises after the consumption of a carbohydrate-rich food, the more adverse effects are associated with it.
Potatoes and other tubers don’t count as fruits and vegetables, they are classed as fast carbohydrates (with high glycemic index) that have a negative impact on blood glucose.
One five to one-fourth of the plate should be grains and food produced from grains such as ingera, kitcha, hanza, geAt. The grains consumed must be whole and intact.
Stapel foods
Proteins
One-fifth to one-fourth of the plate should be composed of proteins. Proteins can be of plant (legumes, nuts) and animal origin (Poultry, meat, fish, and their products). Intake of red meat and processed meat should be limited since they are associated with adverse health effects.
Lipids
Mono- and poly-unsaturated oils with essential fatty acids, omega three, and omega six fatty acids in the right proportion should be consumed. Hydrogenated oils and products with hydrogenated oils should be avoided from the market and plate. And since they are banned internationally due to adverse health effects they should also be banned in Eritrea. Oils from sesame and other indigenous oil seeds such as flax, and Nihug should be promoted, and local production of such oils facilitated.
Water
Drink plenty of water (up to two liters daily) and avoid sugary and alcoholic drinks.