4 TIPS for a healthy diet in ghana

Living between two countries, Ghana and America, has given me a unique perspective on the concept of a healthy diet. In 2020, I decided to eliminate beef and pork from my diet, and when I returned to Ghana in 2021, I began eating more fresh fruit, pineapples, and mangoes while also intaking a large dosage of fresh coconut water. While this may not be your intentions when visiting Ghana, just in case, here are some tips for maintaining a healthy diet in Ghana:

Eat More Fruits and Vegetables

Ghana is known for its fresh produce, including tropical fruits like pineapples, mangoes, and papayas. Incorporating more fruits and vegetables into your diet can provide essential vitamins and nutrients while also helping you feel fuller for longer. There’s an abundance of fresh fruit. Local and imported bananas, papaya, watermelon, mangoes, pineapples (extra tip: Freeze the mangoes and pineapples. Thank me later.).

Reduce Your Intake of Processed Foods

Ghana is at an advanced stage of nutrition transition, which is associated with increased consumption of highly processed foods and refined cereals. Reducing your intake of processed foods can help you maintain a healthy weight and reduce your risk of chronic diseases. While the fact remains, the struggle to not go to KFC and get some chicken and fries (don’t judge until you’ve had it in Ghana) still exists. Limiting my trips there is and has been the goal.

Choose Lean Protein Sources

Ghanaian cuisine includes a variety of protein sources, including fish, chicken, and beans. Choosing lean protein sources can help you reduce your risk of heart disease. Committing to lean proteins became easier in 2020 when beef & pork were eliminated from my diet.

Stay Hydrated
Ghana's hot and humid climate can cause dehydration, so it's essential to drink plenty of fluids. Fresh coconut water is a popular and refreshing drink in Ghana that can help you stay hydrated while also providing essential electrolytes. This came in handy when I fell sick from food poisoning and was in search of a Gatorade. Unbeknownst to me, Gatorade isn’t in Ghana. Coconut water was the answer.

Living a life outside the US has opened my eyes to a world of culinary delights and healthy options. In Ghana, I found an abundance of fresh fruit, particularly pineapples, mangoes, and coconut water, which have become staples in my diet. Although not exactly the same, I try to incorporate my diet in Ghana while I’m in the US as well. Takeaway: HYDRATION IS ESSENTIAL