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by Aditha Dissanayake

There is surely no arguing over the fact that most of you who are reading this page, grew up on rice - the staple diet of our country since time immemorial. We eat it everyday. We love it's aroma, its appearance and we know it tastes best when we eat it with our fingers. Rice is so much a part of our diet that when we wish to find out if someone has had a meal we simply ask him or her, bath kavada or soru sapitta (did you have rice)?

Premanie Samarasinghe, Consultant Nutritionist and Registered Dietician

But, healthy eating means more than eating rice. Its all about getting the balance right; eating the right kind of food - wholesome, natural food which is not only delicious but is good for you, as well.

Its no secret that our diet should provide us with all the vital nutrients that we need to grow and to stay healthy; proteins, fats, carbohydrates and a number of different vitamins and minerals. We in Sri Lanka are fortunate in that we have a wide range of nutritious foods available and fatal diseases among us are comparatively rear, when we consider the ailments of those living in the West.

But our plentiful diet can bring its own problems; diabetes, heart disease, painful arthritis and high blood pressure. Dieticians today believe that most of us would benefit from making certain alterations to our present diet, by getting back to "traditional methods".

Premanie Samarasinghe, is one nutritionist and dietician who insists we adhere to the concept of the "home and the hearth". "Start with home gardening" says Premanie. "Whether you have land or no land get back to cultivating your own vegetables and you'll end up having your own pack of medicine in your back yard".

Premanie who has worked at the General Hospital as a Consultant Nutritionist and Registered Dietician for 16 years and who has qualified from the University of London believes there is nothing wrong in having three meals of rice a day. She gives herself as an example. "I had rice with curd and gotukola for breakfast this morning". In favour of vegetarian meals she says "If you eat a balanced meal you need not have fish or meet in your diet".

When it comes to the facts on fat, Premanie insists there is no harm in eating pol sambol, because if we don't eat pol sambol we are not Sri Lankans. But she agrees foods such as sausages, pastries, cakes, cheese and biscuits (which are often promoted through TV advertisements) contribute to a daily intake of fat that can lead not only to health risks associated with unwanted extra weight but to an increased risk of heart disease. Although many factors contribute to this - including smoking, stress and high blood pressure - eating too much fat is something we can easily avoid.

But, cutting out fat completely is not right either, because fat is necessary to the body; it keeps us warm, keeps the skin and arteries supple, is a store of energy and is even essential for the proper functioning of the brain. The only way out of this catch 22 situation according to Premanie is by using sesame oil or olive oil in your cooking.

The final words of advice Premanie has to give is simple "Eat anything provided its balanced". Adhere to the madyama prathipadawa (the Middle Path) and don't eat 'n eat 'n eat till you get fed up!" Let healthy eating become your second nature.Remember, everything finally boils down to the fact that you are what you eat.

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Copyright 2001 The Associated Newspapers of Ceylon Ltd.