Many Jamaicans are now finding it difficult to properly feed themselves and their families. Others can afford to do so but lack the knowledge.

The body needs energy daily to survive. Energy is especially crucial for growing children. Energy can be supplied from elements of food called nutrients which are also responsible for growth, repair and maintenance of the body and its functions. The major nutrients are carbohydrates (which include starches and sugars), protein, fats, vitamins and minerals.

The nutrients are needed in varying amounts based on gender and stage of development of the individual. If nutrients are not taken in the correct balance, individuals can become malnourished over time.

One way to ensure that we provide a good store to the body is to eat from the basic food groups and produce and prepare our foods in a manner that minimises the destruction of nutrients.

Most individuals' diet is traditional, meaning that their eating habit is usually based on the eating behaviour of their families, culture and modern influences such as advertise-ments and convenience.

The multi-mix principle

The Caribbean's multi-mix priniciple means combining various food groups to make a nutritious meal. When expertly done throughout the day, individuals can eat from all the food groups in the variety and quantity required.

The food group staple provides mostly starch and economical options, including breadfruit (now in season), green bananas, flour, cornmeal and rice.

The legume food group includes red peas, broad beans and peanuts.

Food from animals include eggs, beef stew, powdered milk, chicken, canned fish. Fruits include oranges, mangoes and guava. Vegetables include callaloo, pumpkin, tomato and beetroot. Fats and oils include coconut and oil.

A day's meal plan

Today I would like to share with you a meal plan for one day using some favourite Jamaican dishes. The plan includes porridge, one-pot soup and a one-pot staple dish. The plan is economical, nutritious, tasty and attractive.

Breakfast

Cornmeal porridge with powdered milk, coconut milk and sugar (three mixes).

Snack

Mango

Lunch

Pumpkin and callaloo rice with canned mackerel and coconut milk (four mixes).

Limeade

Snack

Orange

Dinner

One-pot soup with breadfruit, dumplings, peas and beef stew (three mixes).

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.