<a href="https://www.pexels.com/photo/counter-with-fresh-fruits-and-vegetables-5218232/">Photo by Alina Lomilova</a>Food is more than just something that tastes good and fills you up. It is an essential part of our lives and plays a critical role in maintaining good health and fueling our bodies.But not all foods are the same. Understanding the different classes of food and what they contain will help you decide on what to eat, what they do, and how you should eat to introduce and maintain your body in its best shape.&nbsp;<h2 style="margin-left:0cm;">What are Classes of Food?</h2>Classes of food are groups of foods that have similar nutrients and work in the body in similar ways. There are six major classes of food: carbohydrates, proteins, fats, vitamins, minerals, and water.&nbsp;<h2 style="margin-left:0cm;">Carbohydrates give you energy</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_fccbab762c.png"><a href="https://www.freepik.com/free-photo/assortment-common-food-allergens-people_33757336.htm#query=carbohydrates&amp;position=1&amp;from_view=keyword&amp;track=sph&amp;uuid=f0919fbe-c696-4808-b971-d6a506938a8d">Image by&nbsp;Freepik</a>While carbohydrates have gotten a bad reputation for contributing to diabetes and weight gain, they are essential in keeping you fit and energized. Foods such as yams, bread, rice, potatoes, and some fruits are chief sources of carbohydrates, which are a type of macronutrient that&nbsp;serves as body fuel. This is why you should include carbohydrates in your diet.<h3 style="margin-left:0cm;text-align:justify;">Types of carbohydrates</h3>There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates.<ul><li>Simple carbohydrates&nbsp;are a type of carbohydrate that undergo no further processing to produce energy. They are found in sugary foods and provide a quick burst of energy.&nbsp;</li><li>Complex carbohydrates, on the other hand, need to be broken down to provide a slower release of energy. They are found in starchy foods like rice, yam, and whole grains,&nbsp;which are metabolised to provide sustained energy.</li></ul>&nbsp;<h3 style="margin-left:0cm;">How to incorporate carbohydrates into your diet</h3>Choose whole grain products, such as wheat bread and brown rice, instead of refined grain products, such as white bread and white rice.&nbsp;Supplement these with a collection&nbsp;of fruits and vegetables to make your diet for a healthy source of carbohydrates.&nbsp;<h2 style="margin-left:0cm;">Proteins build your body</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_afab21adb3.png"><a href="https://www.pexels.com/photo/grilled-vegetables-and-fried-egg-with-beans-and-sausage-4552980/">Photo by Roman Odintsov</a>Proteins are essential for the growth and repair of our body tissues. They are the building blocks of our muscles, skin and tissues. Proteins can be found in foods such as meat, poultry, fish, dairy products, beans, nuts, and tofu.<h3 style="margin-left:0cm;">Types of Proteins</h3>There are many different types of proteins, each with its own unique structure and function. Some examples include hemoglobin, which carries oxygen in the blood, and enzymes, which help to digest food.<h3 style="margin-left:0cm;">How to Incorporate More Proteins into Your Diet</h3>Start with lean protein sources and meats, such as chicken and fish, in your meals. Then add plant-proteins or dairy products to provide you with the essential amino acids.&nbsp;<h2 style="margin-left:0cm;text-align:justify;">Can Fats make you fat?</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_88c4bf7ba0.png"><a href="https://www.freepik.com/free-photo/real-food-pyramid-assortment-top-view_39205167.htm">Image by&nbsp;Freepik</a>No, Fats will not make you fat if you take the right type of fats in the right proportion. A small amount of Fat in your diet is enough to keep you healthy, without being at risk of the many complications that come with excess fat.&nbsp;Fats&nbsp;help our body to produce essential amino acids and absorb fat-soluble vitamins. They are found in a variety of foods, including oils, butter, nuts, cheese, and fatty cuts of meat.&nbsp;<h3 style="margin-left:0cm;">Types of Fats</h3>There are two main types of fats: unsaturated fats and saturated fats.<ul><li style="text-align:justify;">Unsaturated fats found in foods such as olive oil, nuts, and avocados. They can be benefcial to health when consumed in moderation. These types of fats can help lower cholesterol levels and improve heart health.</li><li style="text-align:justify;">Saturated fats&nbsp;are found in animal products and processed foods such as butter, lard, and fatty meats. Saturated fats have been linked to increased cholesterol levels and raise the risk of heart disease, and as such, should be consumed in moderation.</li></ul><h3 style="margin-left:0cm;">How to incorporate more good fats into your diet</h3>At all times, choose unsaturated fats over saturated ones. Evidence from nutritionists and doctors suggest that moderate levels of unsaturated fats have better health benefits and less risks than saturated ones.&nbsp;Unsaturated fats are found in food items such as nuts, seeds, avocados, and olive oil.&nbsp;Also, limit your intake of saturated fats from animal products and processed foods, and opt for lean cuts of meat instead.&nbsp;<h2 style="margin-left:0cm;text-align:justify;">Vitamins and Minerals for Vitality</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_9ae6c6e784.png"><a href="https://unsplash.com/photos/kiwis-and-oranges-1cWZgnBhZRs">Photo by Luke Michael</a>The body needs vitamins and minerals in small amounts to function properly.&nbsp;Vitamins and minerals have a vital role in everything from building strong bones and maintaining good health to boosting our immune system.&nbsp;Some of the most important vitamins and minerals include vitamin A, vitamin C, calcium, and iron. You can get these nutrients from a variety of foods, including fruits, vegetables, dairy products, whole grains, and lean protein sources.<h3 style="margin-left:0cm;">Types of Vitamins and Minerals</h3>There are 13 essential vitamins, including vitamins A, C, D, and E. Each vitamin has its unique function, such as maintaining healthy skin and supporting the immune system.There are also many different types of minerals, including calcium, iron, and magnesium. Each mineral has its unique function in the body, such as building strong bones and helping regulate the heart's rhythm.&nbsp;<h3 style="margin-left:0cm;">Role of Vitamins and Minerals in the Body</h3>Vitamins and minerals play a crucial role in many processes in the body, including growth, metabolism of carbohydrates, proteins, and fats, building strong bones, regulating heart function, transmitting nerve impulses, and disease prevention.&nbsp;&nbsp;They also help to protect cells and tissues, maintain&nbsp;fluid balance, and support the maintenance of a healthy immune system.<h3 style="margin-left:0cm;">How to incorporate more vitamins and minerals into your diet</h3>Fruits and veggies are the chief source of vitamins and minerals. For instance, leafy greens, such as spinach and kale, are a good source of calcium and iron.&nbsp;Orange is rich in vitamin C.&nbsp;Additionally, meat, poultry, and dairy products, such as milk and yogurt, are rich in iron and calcium and are a good source of Vitamin D. Seafood is a good source of magnesium and iodine. Nuts, seeds, and legumes are good sources of magnesium, phosphorus, and potassium.&nbsp;<h2 style="margin-left:0cm;">Water</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_421b6c4d19.png"><a href="https://unsplash.com/photos/pouring-water-on-persons-hands-YpZ2cj4s0oo">Photo by mrjn Photography</a>Our body is made up of 70% water, so it’s only natural for water to be very essential to play a central role in our diet, digestion, and wellbeing.&nbsp; Water helps to regulate our body temperature, lubricates joints, removes or flushes out waste products and toxins, and helps transport nutrients throughout the body. It is also important for hydration and maintaining healthy skin and eyes.<h3 style="margin-left:0cm;">How to stay hydrated all day</h3>It is recommended to drink at least&nbsp;15 cups or glasses (3 to 4 litres, or 6 to 8 sachets of water) per day.&nbsp;If you’re in a hot environment like Nigeria, you may need to drink more. But the exact amount of water you need can change depending on your age, gender, level of activity, and health in general.&nbsp;&nbsp;<h2 style="margin-left:0cm;">Bottom Line</h2>A balanced diet is a diet containing a healthy blend of the different classes of food we’ve discussed. Fill your plate with a variety of components from each food group.&nbsp;<img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_62c94a4d33.png"><a href="https://unsplash.com/photos/fruit-salad-on-gray-bowls-HlNcigvUi4Q">Photo by Brooke Lark</a>Personalise your diet and ensure your health is at the top of your scale when selecting what food to eat.&nbsp;&nbsp;While several dietary guidelines recommend different daily dietary regimens for individuals, there are no universal diet guidelines. So it’s helpful to tailor the guidelines to your individual needs and circumstances.&nbsp;&nbsp;Remember that everyone's nutritional needs are different and may change throughout their lives, depending on factors like age, gender, specific health conditions and physical activity levels.&nbsp;&nbsp;Speaking with a registered dietitian or healthcare provider can help you determine what a healthy and balanced diet looks like for you.

The ABCs of Food and Why Food Classes Matter

Lifestyle and Wellness

Photo by&nbsp;<a href="https://www.flickr.com/photos/fmsc/">Feed My Starving Children (FMSC)</a>&nbsp;on <a href="https://www.flickr.com/photos/fmsc/">Flickr</a> <a href="https://creativecommons.org/licenses/by/2.0/">(CC BY 2.0).</a>Seeing your child’s first smile, watching their initial wobbly steps, and hearing their child begin to form words are all precious milestones that gladdens the heart. This growth comes from nutrients in&nbsp; foods children eat.&nbsp;Children’s food should be rich in essential nutrients delivered in the right balance. When this balance is not maintained or achieved, it can lead to malnutrition which affects the child’s well-being in several ways.&nbsp;Here are some key facts about malnutrition in Nigerian children:<ul><li>Approximately 37% of children (6 million) experience stunting (a condition whereby the child is too short for the age)&nbsp;</li><li>18% of children are affected by wasting (indicating low weight for height)</li><li>29% of children are underweight (which includes both acute and chronic malnutrition)</li></ul><h2 style="margin-left:0cm;">What is malnutrition?</h2>Malnutrition is an abnormality in nutrition. It occurs when there’s an imbalance in a child’s nutrient intake, either because the child takes too much or too little calories, carbohydrates, vitamins, proteins, or minerals. Malnutrition includes both undernutrition and overnutrition, which are consequences of either deficiencies or excesses of vital nutrients.&nbsp;<h2 style="margin-left:0cm;">Why are some children malnourished?</h2>Children are more likely to have shortages of both macronutrients and micronutrients due to their increased nutritional needs during growth. When they don’t get adequate food or don’t eat as they should, they may become malnourished.&nbsp;The consequences of malnutrition in children under five can include being underweight, stunted, or wasted, with or without edema (previously referred to as marasmus and kwashiorkor, respectively), and in severe cases, it can lead to death.&nbsp;Malnutrition represents a critical outcome of food insecurity among children in this age group. Acute malnutrition can result in illness, death, and long-term disabilities, as well as hinder cognitive and physical development, while also increasing the likelihood of concurrent infections.&nbsp;Each year, around 50 million children globally experience acute malnutrition. Despite the availability of treatment, accessing it can be difficult.&nbsp;<h2 style="margin-left:0cm;">Types of Malnutrition</h2>Malnutrition can be categorised primarily into two groups:<ul><li>Overnutrition</li><li>Undernutrition</li></ul><h2 style="margin-left:0cm;">Overnutrition</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_c82187e67e.png">Overnutrition occurs when your child consumes more nutrients than their bodies need, resulting in excess body fat and related health risks.&nbsp;Children who are classified as overweight or obese face increased risks for a variety of health issues later in life, including:<ul><li>&nbsp;Heart disease</li><li>Diabetes</li><li>Certain types of cancer</li></ul>The occurrence of overnutrition is rising globally, with reports from unicef indicating that 5.7% of children under five were classified as overweight in 2020, an increase from 5.4% in 2000.<h2 style="margin-left:0cm;">Undernutrition</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_f8dc8eb662.png">Photo by &nbsp;<a href="https://www.flickr.com/photos/dfid/5977576239">Cate Turton / Department for International Development</a> on <a href="https://www.flickr.com/">Flickr</a><a href="https://creativecommons.org/licenses/by/2.0/">(CC BY 2.0).</a>Undernutrition is when a child is not eating enough food or the right foods to meet their body's needs for energy and good health.Undernutrition poses a serious threat to the health and development of children. It can result in severe outcomes like protein-energy malnutrition, including a greater vulnerability to infections, hindered cognitive and physical growth, and, in extreme cases, death.&nbsp;Undernutrition can be further classified into four categories:&nbsp;<ul><li>Wasting (defined as low weight-for-height)</li><li>Stunting (defined as low height-for-age)</li><li>Underweight (defined as low weight-for-age)</li><li>Deficiencies in essential vitamins and minerals</li></ul>Each of these conditions can have a profound impact on a child's health and development.<h2 style="margin-left:0cm;">Why are children unable to access nutritious food?</h2>Dietary practices&nbsp;Unlike adults that can choose what they want to eat, children often take what they are fed. For the first months of life, most children are on breastmilk. Family food such as pap, rice, and “swallows” like eba, amala, and pounded yam, come much later.&nbsp;However, children may be left malnourished due to practices that undermine adequate nutrition. For instance, some mothers think that breastmilk alone is insufficient for their baby's growth and feel compelled to introduce other traditional foods too early.&nbsp;Additionally, there are misconceptions that colostrum—the first milk produced after childbirth—is not healthy for children, and may even be harmful, which leads some mothers to discard it.&nbsp;Breastmilk, especially colostrum, is one of the most nutritious foods a child can take. It is rich in nutrients and easy to digest. It also contains proteins that protect the child from diseases, plus growth factors to support the child’s maturation.&nbsp;Caregiver ignorance&nbsp;Caregivers, especially first-time mothers are sometimes unaware of how frequently a child needs to be fed. Children’s meals do not follow adult timetables. They need to eat as soon as they are hungry, which is often many times.&nbsp;Young children grow rapidly in the first years of life,&nbsp; and this consumes their energy. Their energy comes from food. So they use more nutrients than adults, necessitating frequent meals that are balanced&nbsp;However, many first-time mothers mistakenly adhere to the adult routine of three square meals a day, which can result in the child not receiving the necessary nutrients.Illness&nbsp;&nbsp;Frequent or severe illnesses can cause a child to become malnourished. For instance, malaria, pneumonia, and measles causes the child to lose energy, or increase their energy demand, leading to malnutrition.&nbsp;An ill child may have poor appetite such that they don’t eat even when food is available. Such child may vomit their food, or lose all their nutrients through to diarrhoea. Some children with short gut may also not be able to absorb the foods they eat, whether the food is adequate or not.&nbsp;Besides, when their parents are ill and there’s other caregiver to take care of the child, the child may suffer malnutrition. This is often true for children of mothers with chronic illnesses, or mothers that had surgery or complications during delivery.&nbsp;Cost of quality mealThe high cost of nutritious meals is a major reason why many children under five in Nigeria suffer from malnutrition. Families, especially those in poorer areas, often can't afford the balanced diets that young children need.This issue is particularly severe in low income communities where many families don’t have a stable source of income, or the income is too low to provide enough food for the family.&nbsp;Moreover, factors like inflation, climate change, and economic instability are driving up food prices, making it even more difficult for low-income families to secure essential nutrients for their children.Conflict and drought&nbsp;In northeastern Nigeria, the combination of drought and conflict has led to significant food shortages. Displacement of families means that parents often struggle to secure food, as they no longer have a reliable supply. When livelihoods are compromised, food insecurity becomes a pressing issue.&nbsp;According to a June 2024 report by UNICEF on food insecurity in Nigeria, around 11 million children, or one in every three children under five years of age, in Nigeria are experiencing severe child food poverty, making them up to 50 per cent more likely to experience wasting, a life-threatening form of malnutrition.<h2 style="margin-left:0cm;">Signs and symptoms of malnutrition&nbsp;</h2>Signs of malnutrition can vary but often include:<ul><li>Unintentional weight loss</li><li>Reduced appetite or disinterest in food</li><li>Fatigue and irritability</li><li>Difficulty concentrating</li><li>Dry, pale skin</li><li>Easy bruising or rashes</li><li>Changes in hair texture and growth</li><li>Swollen or cracked tongue</li><li>Increased sensitivity to cold</li><li>Prolonged wounds healing&nbsp;</li><li>Higher likelihood of infections</li><li>Night blindness or sensitivity to light</li></ul>Sometimes, a child is given the right amount of food, but essential micronutrients like Zinc, Vitamin D etc are lacking, which would result in a term known as hidden hunger.<h2 style="margin-left:0cm;">How can you prevent malnutrition</h2><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_78240af50f.png">&nbsp;The key to preventing malnutrition is to maintain a balanced diet that includes a variety of foods from all major food groups. This should include:<ul><li>An abundance of fruits and vegetables, like oranges, watermelon, pumpkin leaves&nbsp;</li><li>Sufficient starchy foods such as bread, rice, yam flour, wheat flour, cassava flour (aka, garri) and pasta</li><li>Adequate dairy or dairy alternatives</li><li>Protein sources like meat, fish, crayfish, eggs, and legumes</li></ul>If you don’t know what a balance diet looks like in your local diet, discuss with a dietitians or a paediatrician to guide you.<h2 style="margin-left:0cm;">How malnutrition is treated</h2>Malnutrition is a medical condition that requires care of specialists like dietitians and paediatricians. Treatment strategies will differ based on the severity of the condition and any underlying health issues. Approaches may include:<ul><li>Correcting life-threatening deficiencies</li><li>Stablizing the child’s body temperature and fluid levels</li><li>Continuous monitoring and assessment</li><li>Developing a dietary plan that may include nutritional supplements</li><li>Addressing specific symptoms, such as vomiting and diarrhoea&nbsp;</li><li>Treating any existing infections</li><li>Evaluating and managing swallowing difficulties</li><li>Following up on the child’s recovery</li></ul>In severe cases where a child cannot eat through the mouth, tolerate enough food, or absorb nutrients on their own, the physician may resort to feeding the child through intravenous (parenteral) or tube (enteral) methods to ensure adequate nutrient delivery.<h2 style="margin-left:0cm;">Conclusion</h2>The complexities surrounding malnutrition are significant, with its most common causes linked to poor dietary quality, inadequate caregiving practices, and recurrent infections among children.&nbsp;The repercussions of malnutrition can lead to both immediate and long-term health challenges, including slower recovery from illnesses and an increased risk of infections.Therefore, it is vital for parents to prioritise prevention strategies and recognize the signs of malnutrition to enable timely interventions and restore health in affected children.

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The ABCs of Food and Why Food Classes Matter

Malnutrition in under 5 children