DAR ES SALAAM: HEALTH experts have cautioned the public that consuming mixed sugary fruits in a single sitting may increase the risk of Non-Communicable Diseases, particularly diabetes, because consumers often lose track of how much sugar they are ingesting.
Their advice is simple, practical, and perhaps slightly inconvenient for enthusiastic fruit salad lovers: eat one type of sugary fruit per meal and keep the portion modest.
The guidance was shared during the recent Afya Day commemorations organised by the Dar es Salaam Institute of Technology Mwanza Campus.
The event blended awareness with action. Participants took part in body fitness walks, received free screenings for Non-Communicable Diseases, and accessed medical consultations.
Tests focused largely on breast and cervical cancers, blood pressure, body weight, and general counselling, all delivered alongside various sports activities to promote active living.
Speaking during the event, nutrition experts emphasised that sugary fruits, though natural, still contain significant amounts of sugar. When different types are mixed together, it becomes difficult to monitor total sugar intake.
Overconsumption can strain the body’s ability to regulate blood glucose levels, especially for individuals who are already at risk. The recommendation is clear: choose a single sugary fruit at a time.
Whether it is pawpaw, mango, banana, watermelon, or pineapple, it should be eaten alone during that meal.
In addition, the portion size should not exceed at least half the size of the consumer’s palm. This visual measurement offers a practical way for individuals to regulate intake without needing complicated calculations.
A nutritionist from Sekou Toure Hospital, Ms Grace Maginga, explained that individuals living with diabetes must be particularly cautious.
A diabetic patient should not consume sugary fruits before checking blood sugar levels. The results of the test determine whether fruit can be consumed at all and, if permitted, in what quantity.
In some cases, patients may be advised to avoid sugary fruits entirely, depending on their readings and overall condition.
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She stressed that controlling fruit portions allows the body to process sugar more efficiently. When excessive sugar enters the bloodstream at once, it overwhelms the system, increasing the likelihood of longterm complications.
Regarding fruits considered low in free sugars, such as cucumber and avocado, Ms Maginga noted that strict control is generally unnecessary.
However, individuals with specific Non-Communicable Diseases, including kidney complications, should still seek professional dietary guidance before making assumptions about what is safe. Beyond fruit consumption, the experts highlighted the importance of balanced meals.
The human body requires six essential components in every meal: proteins, carbohydrates, fats, vitamins, minerals, and water.
According to the guidance shared, half of every plate should consist of vegetables. The remaining portion should include carbohydrates and either plant-based or animal-based proteins. Meal balance, they emphasised, plays a central role in preventing excessive weight gain.
Foods rich in sugar, including certain refined carbohydrates, may eventually convert into fat in the body when consumed in excess.
Over time, this contributes to obesity and increases the risk of Non-Communicable Diseases. Vegetable preparation also matters. Experts advised using small amounts of cooking oil to aid nutrient absorption.
Plant-based oils are generally recommended because they remain liquid at body temperature, whereas many animal-based fats tend to solidify more easily, potentially contributing to heart complications and other chronic conditions. Water intake was another key message.
Adults are encouraged to drink at least one and a half to two litres of water daily. Adequate hydration supports heart function, assists kidney performance, and promotes overall bodily processes. Alcohol consumption, if taken at all, should remain within recommended limits.
The advice given was one bottle of beer per day for women and no more than two for men. Wine consumption should be limited to a single glass.
Moderation, the experts reminded participants, is not a suggestion but a protective measure. Mental health was also addressed during the event. A mental health specialist from Sekou Toure Hospital, Dr Meshack Sammuel, explained that stress itself is not inherently harmful.
The problem arises when emotional pressure exceeds an individual’s capacity to manage it. When responsibilities pile up without proper prioritisation, the psychological burden can lead to depression and other mental health disorders.
He illustrated this with the example of a student facing examinations, relationship challenges, financial difficulties, and social pressures simultaneously.
Without sorting responsibilities chronologically, unresolved issues accumulate, increasing emotional strain. Prolonged distress may lead to harmful behaviour, including selfharm or aggression.
Dr Sammuel advised individuals who feel overwhelmed to seek trusted confidants for discussion. Talking through challenges can help relieve mental pressure and restore clarity. He also warned young people, especially students, to limit excessive social media use.
Constant online engagement and exposure to cyberbullying have been linked to heightened stress levels and reduced mental well-being.
A general medicine specialist from Sekou Toure Hospital, Dr Richard Elias, reinforced the importance of balanced nutrition in preventing obesity and diabetes.
He noted that adult diabetes often results from poor lifestyle choices, while childhood cases may sometimes stem from birth-related factors.
For adults, normal blood sugar levels should be around seven before meals and should not exceed eleven after eating. For children, acceptable levels vary according to age.
Community members welcomed the free medical outreach. Local leaders praised the initiative and encouraged other higher learning institutions in Mwanza to replicate similar programmes to expand access to free health services, particularly for low-income residents.
The Mwanza Campus Director, Dr John Msumba, explained that holding the commemoration on Valentine’s Day symbolised the institution’s commitment to showing love and care to the surrounding community.
The event demonstrated how government investment in education infrastructure can directly benefit the public.
The hospital’s in-charge, Dr Bahati Msaki, encouraged residents to adopt healthy lifestyles, including engaging in physical exercise for 30 to 60 minutes daily or at least three times per week.
She urged regular health checkups, noting that the facility is equipped with modern diagnostic machines capable of delivering reliable results promptly.
She also acknowledged the government’s efforts in strengthening healthcare services by increasing medical personnel and specialists to address diverse medical needs.
The message throughout the day was consistent and clear: prevention is less expensive, less painful, and far wiser than treatment.
Balanced meals, moderated sugar intake, regular exercise, emotional management, and routine medical checkups are practical steps that protect both health and finances. After all, hospital bills are rarely romantic, even on Valentine’s Day