Dr. J. Matthew

Build Yuh Plate Like a Sugar Mill! 🇰🇳

J. Matthew

By Dr. J. Matthew, Medical Doctor- St. Kitts

In St. Kitts and Nevis, we’re blessed with vibrant local foods and strong culture. But let’s be real—more and more people dealing with high blood pressure, diabetes, and packing on too much weight. Time to tek charge of we health, and it starts with wah we put in we belly!

The best part? We already have a homegrown solution: The Sugar Mill Food Guide.

I know you’ve seen this guide before—probably glanced at it at the clinic and kept it moving ’cause it had too much vegetables and not enough fried chicken. But listen, next time yuh see it at the health centre, tek another look. That lil chart is important.

 What’s the Sugar Mill Guide?

You see sugar mills all over SKN—strong and balanced. That’s how we should be eating too. The sugar mill has seven sections, each one standing for a food group your body needs to stay strong and healthy:

  1. Starchy Foods – Green banana, sweet potato, breadfruit, rice… not just white bread and fries.
  2. Foods from Animals – Fish, chicken, eggs, milk. Yes to pigtail now and then, but not every day!
  3. Peas, Beans & Nuts – Lentils, red peas, split peas—plenty fiber, plenty power.
  4. Fruits – Mango, guava, golden apple. Eat them fresh and in season.
  5. Vegetables – Pumpkin, tomato, cucumber, lettuce—please, eat yuh greens!
  6. Fats & Oils – A little goes a long way. Bake, steam, grill—you don’t always have to fry.
  7. Sugars & Sweeteners – Go easy on the sweet drinks and cake. Moderation is key.

Why You Should Follow It

The Food-Based Dietary Guidelines for St. Kitts and Nevis were made just for we. They’re based on what we grow, cook, and eat right here at home, and they help us to:

  • Eat more fruits and vegetables every day
  • Make better food choices in quality and quantity
  • Cut down on obesity, pressure, sugar, and all dem lifestyle diseases
  • Fight anemia and under-nutrition, especially in children and elders

It’s not about giving up everything you love—it’s about eating smarter and living longer.

How to Start Building a Sugar Mill Plate

  1. Base yuh meals on starches like sweet potato, breadfruit, or rice.
  2. Add protein from fish, chicken, or legumes like lentils and red peas.
  3. Fill half yuh plate with vegetables and fruits—yes, literally half!
  4. Cook with less oil and salt—season with herbs, not half a bottle of ‘season all’.
  5. Ease up on sugary drinks and snacks. Water is yuh best drink.

Final Word

Let’s return to our roots—’De old people dem did have it right’. The traditional Kittitian and Nevisian diet—full of home-cooked meals, fresh fish, ground provisions, garden greens, and seasonal fruits—is already in line with the Sugar Mill Guide.

We just need to get back to it, one good plate at a time.

So start from today! Build yuh plate like a sugar mill—healthier plates, better fate.

Disclaimer: This blog is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions or concerns about your health

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