When refugees arrive in the United States they can encounter many new foods, including chips, soda, candy and fast food. For some refugees this food represents a new life and they eat too much of it.

 Mary, who survived a war in Africa, now lives with her son in the United States. She has found work in a nursing home and her son is adjusting to his new school.

One day at work, Mary stopped in the staff break room. She grabbed a donut left after a meeting and opened a can of soda. As she sat down at a table, she mentioned to the nursing home cook how tired and hungry she was. When the cook asked Mary what she had for breakfast Mary responded that she never eats breakfast and usually buys her lunch from a convenience store on the way to work. The cook, who studies and prepares healthy food for the people in the nursing home, took the time to talk with Mary about eating healthy.

Mary was interested in learning that the body needs good food to stay healthy and work well. Without healthy and nutritious food, the body doesn’t have enough energy to work the way it should. Mary learned that eating too many chips, cakes or hamburgers from fast food restaurants will make her gain too much weight. And, when people weigh too much, their hearts and bodies have to work harder. Extra body weight can also cause diabetes and other diseases.

 The cook also gave Mary some simple ideas of how she can begin to eat healthier and take better care of her body. First, he recommended that Mary eat breakfast every day because it is the most important meal. Even a few slices of whole wheat bread and a glass of milk will give her the energy to start the day.

 Mary also learned that water and milk are the best drinks for everyone. In some refugee camps, the drinking water could make people sick. But in the United States, it is generally safe to drink tap water. Low fat (skim and 1%) milk is the best kind of milk for adults because they make the body strong, but not fat.

 Parents and children should not have many chips, sugary drinks or sweets. While these foods may taste good, they aren’t good for the body.

 A refrigerator can make shopping and cooking easier. Mary hadn’t realized that she could buy food for several days—even a week—because her family didn’t do that in her home country. The cook suggested buying fruit and vegetables weekly to keep on hand. When fresh foods aren’t available during the winter months, frozen fruits and vegetables are good replacements. Mary can keep chicken and fish in the freezer, too.

 The cook also mentioned that grocery stores sell dried fruits in large quantities for cooking or snacking.

 Mary thought about the cook’s suggestions. The next time she went to a large grocery store she spent some extra time looking around. She found large containers of dried bananas and other fruits, rice and flour. In the freezer section she picked out packages of frozen fish and vegetables.

 Mary now eats breakfast every day and is trying to make her lunch at home. Instead of buying food from a vending machine, she carries a small amount of dried fruit and nuts for when she needs a snack. She now has more energy and her body feels better.

 The views expressed here are the author’s and not Mshale’s. The Center for Victims of Torture is a nonprofit organization whose mission is to heal the wounds of torture on individuals, their families and communities, and to stop torture worldwide. For information or referral, call 612-436-4800