“Consuming more than two drinks per day for men, and more than one drink per day for women is considered excessive or binge drinking.” – Michelle Ash
By Chantalé Fletcher
MEN, anything more than two alcoholic drinks per day is more than your quota and women, one alcoholic drink per day is enough.
This is according to Chief Nutritionist and Head of Department, Nutrition and Metabolism Division in the Ministry of Health Michelle Ash.
She was speaking at the Ministry of Health virtual presser on Wednesday, Ash said the excessive consumption of alcohol suppresses the immune system as she gave nutritional advice to the population on building the immune system to better deal with Covid-19.
Ash said, “Consuming more than two drinks per day for men, and more than one drink per day for women is considered excessive or binge drinking.”
She advised people to practice moderation or limit their alcohol consumption especially during this pandemic period.
Ash stated that the United Nations (UN) declared 2021 as the year of Fruits and Vegetables.
She highlighted that in terms of prevention of colds and flu.
“There is no single food, ingredient or supplement that actually has been proven to prevent Covid-19 or treat with.
“It is a holistic approach. We have to take in terms of creating a healthy balanced diet to support a strong and healthy immune system.We’re taking a whole foods approach with regards to the prevention of colds and flu in general,” Ash said.
A few key nutrients of concern were mentioned such as Zinc, vitamins D and C.
Ash said seafood, chicken, meat and fish were very high sources of zinc in addition to nuts and seeds. Vitamin D can be obtained from the sun by getting sunshine for ten to 15 minutes, in addition to egg yolks and fish.
Ash explained that for vitamin C, “only 90 milligrammes a day is really needed for most adults,” and this can be achieved by eating one orange.
She emphasised, “We have a high plethora of vitamin C fruits available in our country.”
Ash said, “One of the richest sources of Vitamin C is the West Indian Cherry, where just about ten to 12 cherries will give you about 1000mgs of natural Vitamin C. Your body will tend to use natural sources better than supplements.”
There should also be a combined minimum of five servings of fruits and vegetables as recommended by the World Health Organization. However, a 2011 STEP risk factor survey revealed that 91% of Trinidad and Tobagonians were not consuming as much as five servings a day.
The chief nutritionist recommended, “Fish twice a week be consumed such as tuna, sardines as this diet helps to support the immune system, and reduces any inflammatory factors that might be occurring in the body as a result of infections.”
Ash stated the importance of preparing one’s body for the vaccination.
“Ensure you’re getting a lot of fiber from oats, flaxseed, peas, beans and ground provisions.”
She also advised persons to watch their intake of fats, sugar, salt and ultra-processed foods.
In terms of sugar intake Ash said, “Men are recommended to have no more than nine teaspoons of sugar daily while women should not exceed six teaspoons daily.”
She explained, “Sodium and salt are very important for those persons trying to maintain their hypertension. The recommendation for persons with chronic illness is 1,500 milligrams per day which is equivalent to two thirds of table salt.”
Ash said, “Practicing of Meal-Time portion controls will help persons with diabetes control their glycemic levels,” by portioning their plates for specifically lunch and dinner.
She recommended to half the plate with vegetables, a quarter for high protein foods such as peas, beans, meat and fish and the last quarter for starches.
Ash also reminded the public that sugar filled drinks should not be used for hydration but instead they should consume two to 2.5 liters of water per day.
And adults should exercise for 30 minutes per day while children should get an hour, the chief nutritionist recommended.
