Author Archives: GFNCAdmin

Having a healthy and pain free menstrual cycle may depend allot on the types of foods you consume and when you consume them and your mental and physical well-being. There are several foods that can be added to the diet strategically to assist with managing the challenges faced during the menstrual cycle.  

Every woman faces different challenges with menstruation; however, each woman is faced with the challenge of retaining iron during this time. According to the university of Edinburgh’s Centre for Reproductive Health, “Iron is an important mineral that helps the body carry out several different functions (including helping our muscles, brain, immune system) and it is found in the red blood cells means that each month, there is a loss of iron through menstrual blood”. Incorporating foods that are rich in iron into the diet can help solve this problem. Research also states that “women and girls over the age of 11 need 14.8 mg of iron per day”. Eating lots of fruits and vegetables which are natural sources of vitamin C will help the body to absorb the iron consumed from beans and peas, nuts, and dried fruits; meat, liver, and red meat contain iron that is readily absorbed by the body. 

Women should include whole grains, lean protein, fruits, vegetables, seeds, nuts, and legumes into their eating plans. A variety of herbs and spices can also be used before and during the cycle to help with pain and discomfort. These include fennel seeds which may help relieve pain and decrease bleeding length, cinnamon, sage and cummin which all may lessen cramping and flow, ginger which can help to relieve menstrual pain, nausea, and bloating and turmeric which can help with PMS symptoms. Dark chocolate which contains 70% or more cocoa can also be consumed during the cycle to help with discomfort and a nutrient boost as it is full of antioxidants, fiber, and nutrients like iron, zinc, magnesium, and potassium. 

It is important to avoid foods that are highly or moderately processed or prepackaged such as processed meats, snacks, sweets, fast food and fried foods and alcohol.  You can find Information like these and other topics on our Facebook @Grenada Food & Nutrition Council, TikTok @gfnc473 and Instagram @gfnc_gd. 

Pumpkin is a fruit within the squash family which is filled with nutrients and minerals and is very high in fiber. 

The pumpkin can be classified as a fruit; however, because of its nutritional content it is classified as a vegetable among food groups.  Pumpkin is a very versatile food that can be made into a variety of dishes including soups, stews, cakes, and confectionaries and can be steamed or paired with other vegetables and meats. This squash is loaded with vitamins A, K, C, B6 and E, antioxidants, potassium, copper and iron and other key Phyto-nutrients needed for a healthy body. 

Pumpkin is also loaded with beta carotene which is a provitamin used to make Vitamin A, an antioxidant and helps to keep the cells healthy. Eating pumpkin regularly can have great effects on the body. Pumpkin can help to boost the immune system and with its rich potassium content, can help to lower blood pressure; it helps improve eyesight and improves digestive health. It can also help to reduce your risk of developing certain types of cancer. 

Follow social media for pumpkin recipes as well as more information on healthy foods. Visit our Face Book, instagram and TikTok @gfnc473. 

The sugars that are found in processed and manufactured foods are not the same as those in fresh fruits and vegetables and milk. Foods that contain naturally occurring sugars are healthier because they tend to be lower in calories and sodium, and have a high-water content which contains many important vitamins and minerals that the body needs.

Naturally occurring sugars are present in everyday foods like fruits and starchy vegetables, whole grain foods and minimally processed carbohydrates like brown rice and whole grain pasta and even milk products like yogurt and cheese. When consumed, naturally occurring sugars are not digested as quickly as refined and processed sugars. This reduces the likelihood of blood sugar spikes and drops.  Additionally, the “Center for Healthy Eating and Activity Research” states that fruits and dairy contain fructose and lactose which are natural sugars that are digested slower than added sugar and keeps your metabolism stable over time. Sugars found naturally in food are more than enough to sustain your body. Natural sugars are processed more slowly, meaning you will have a gradual supply of glucose keeping preventing your blood glucose level from rapidly dropping, resulting in feeling of hunger leading to excessive eating and weight gain.

When you choose to eat whole foods, you are choosing to eat healthier sources of sugars. Meals that include lean proteins with vegetables, fruits, whole grains, nuts, beans and seeds digest more slowly and keeps your blood glucose levels stable.

The cancer center advises to “Drink more water or lower-fat milk, limit your consumption of candy, chocolates, cakes, pies, pastries and cookies, limit sugary beverages such as soda, fruit punch, flavored milks and fruit drinks and learn to read food labels to help you make informed choices when purchasing foods.

Natural honey, molasses, unrefined maple syrup, fruits purees, dates and prunes and stevia are examples of healthier alternatives; they maintain more nutritional value and can be used in moderation can in the place of refined sugars.