<p>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.</p><p>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.</p><h2>What are Classes of Food?</h2><p>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.</p><h2>Carbohydrates give you energy</h2><p><img src="https://codahosted.io/docs/Q4z25SVB9N/blobs/bl-G7BWrt52YG/3fcad8744b1bddf3c75889cfd02131a6cd989da281aed45cc7377b696693f40475d876bdf7d70adc849df060299cfbd45180dc155d2d9f5c9a173e322fb268babe0fbf3a97239aab82cbadb9eb65b295c7dcdb453ed2dfa6551b5d8306ef140f2a3cbbaf" alt="image.webp"></p><p><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></p><p>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 serves as body fuel. This is why you should include carbohydrates in your diet.</p><h3>Types of carbohydrates</h3><p>There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates.</p><ul><li><strong>Simple carbohydrates </strong>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.</li><li><strong>Complex carbohydrates</strong>, 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, which are metabolised to provide sustained energy.</li></ul><h3>How to incorporate carbohydrates into your diet</h3><p>Choose whole grain products, such as wheat bread and brown rice, instead of refined grain products, such as white bread and white rice. Supplement these with a collection of fruits and vegetables to make your diet for a healthy source of carbohydrates.</p><h2>Vitamins and Minerals for Vitality</h2><p><img src="https://codahosted.io/docs/Q4z25SVB9N/blobs/bl-3QYxjDKZE-/bb442bda56d2279ab8821500e0ed06ec96b09b42b4158cca3a3a96cd23baec1c08ac4f5363147bffed9b7eb73187a7b93ef1e3e5566fa53f48941b0d2201c62e9b974afb9125fa050709936b192578748385d379314822095bc60f3bde240e85b2c734b7" alt="image.webp"></p><p><a href="https://unsplash.com/photos/kiwis-and-oranges-1cWZgnBhZRs">Photo by Luke Michael</a></p><p>The body needs vitamins and minerals in small amounts to function properly. Vitamins and minerals have a vital role in everything from building strong bones and maintaining good health to boosting our immune system.</p><p>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.</p><h3>Types of Vitamins and Minerals</h3><p>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.</p><p>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.</p><h3>Role of Vitamins and Minerals in the Body</h3><p>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.</p><p>They also help to protect cells and tissues, maintain fluid balance, and support the maintenance of a healthy immune system.</p><h3>How to incorporate more vitamins and minerals into your diet</h3><p>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. Orange is rich in vitamin C.</p><p>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.</p><h2>Water</h2><p><img src="https://codahosted.io/docs/Q4z25SVB9N/blobs/bl-npFOyINATN/4fc05a3fc7acfddce80456f02028d6bed187176654b99f9cab04c19d37cc651026186c97cf5debf877fbb92ad15c6d4f2914d5130b9d330dbe684daaff34d68c58eec4f8363a155f0ca76ae84b6592a1f7dbb78032f15ea9f0cb1653da8b75876832edc7" alt="image.webp"></p><p><a href="https://unsplash.com/photos/pouring-water-on-persons-hands-YpZ2cj4s0oo">Photo by mrjn Photography</a></p><p>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.</p><h3>How to stay hydrated all day</h3><p>It is recommended to drink at least 15 cups or glasses (3 to 4 litres, or 6 to 8 sachets of water) per day. 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.</p><h2>Bottom Line</h2><p>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.</p><p><img src="https://codahosted.io/docs/Q4z25SVB9N/blobs/bl-_lSkZ4YPT1/ec4d27ce65e8d72d2a2f3bf40fcc5103b7366f7440e55b8efefb8334a54970c1afe4abcb489980447aa0877d71c8d24fe020a4944c578f4ff0a7b5b63794f880fec34eb106890bb6f5936951e0530e699f7b0f2965433f3583204c77fd70c85c99298fa7" alt="image.webp"></p><p><a href="https://unsplash.com/photos/fruit-salad-on-gray-bowls-HlNcigvUi4Q">Photo by Brooke Lark</a></p><p>Personalise your diet and ensure your health is at the top of your scale when selecting what food to eat.</p><p>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.</p><p>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.</p><p>Speaking with a registered dietitian or healthcare provider can help you determine what a healthy and balanced diet looks like for you.</p>

From proteins to carbohydrates, understanding food classes helps you make better dietary choices for a balanced and healthy life.

The ABCs of Food and Why Food Classes Matter

Health News and Research

<p>Alcohol consumption has become a normalized aspect of social culture in Nigeria and across Africa. Whether it is at celebratory events, gatherings with friends, or even just a casual drink after a long day, alcohol is a go-to for many people. However, excessive drinking can hurt the liver.</p><p>While zero alcohol consumption is ideal for liver health, moderate intake is often considered safe. <span style="color:rgb(15,88,189);">The </span><a href="https://www.nhs.uk/better-health/drink-less/#:~:text=Alcohol%20guidelines,risk%20of%20harming%20your%20health.">National Health Service</a><span style="color:rgb(15,88,189);"> recommends drinking no more than 14 units of alcohol a week, spread across 3 days or more. That is around 6 medium (175ml) glasses of wine, or 6 pints, that is, 2.8 litres of beer with 4% alcohol by volume (ABV). There is no completely safe level of drinking, but sticking within these guidelines lowers your risk of harming your health. Consuming more than these limits, particularly binge drinking or taking in excess can raise the risk of Alcohol-Related Liver Disease (ARLD).</span></p><p>Alcoholic liver disease (ALD) is a deadly condition affecting millions of people globally and is a growing concern in Nigeria and across Africa.</p><p>A new report from the <a href="https://www.who.int/news/item/25-06-2024-over-3-million-annual-deaths-due-to-alcohol-and-drug-use-majority-among-men#:~:text=A%20new%20report%20from%20the,deaths%20to%20psychoactive%20drug%20use.">World Health Organization (WHO)</a> reveals that 2.6 million deaths per year were attributable to alcohol consumption, accounting for 4.7% of all deaths, with <strong>more than 200 diseases and injuries</strong> linked to alcohol use. While<a href="https://gatefield.co/wp-content/uploads/2023/11/Alcohol-Policy-Brief.pdf"> Alcohol policy in Nigeria</a> also noted that harmful alcohol use accounts for approximately. 3.3 million deaths annually and it is linked to over 200 non-communicable diseases.</p><h2>What is alcoholic liver disease</h2><p>Alcoholic liver disease is a medical condition that occurs when the liver becomes damaged due to excessive and chronic alcohol consumption, leading to impaired liver function.</p><p>The liver processes and detoxifies substances in the body and produces essential proteins. Impairment of these functions due to alcoholic disease can have severe consequences, including liver failure and even death.</p><h2>The stages of <span style="color:rgb(15,88,189);">Alcoholic liver disease</span></h2><p>Alcoholic liver disease progresses through three key stages: fatty liver, alcoholic hepatitis, and cirrhosis. Each of these stages present with different symptoms, allowing for early interventions that can prevent further damage.</p><ul><li><strong>Fatty liver </strong>is the first stage, where excessive alcohol consumption leads to fat buildup in the liver. This stage is often reversible with lifestyle changes if caught early.</li><li><strong>Alcoholic hepatitis,</strong> the second stage, is marked by liver inflammation. This stage presents with more noticeable symptoms like abdominal pain and jaundice or yellowing of the eyes and mucous membranes.</li><li><strong>Cirrhosis </strong>is the final stage, where the liver becomes permanently scarred, leading to severe complications and a higher risk of liver failure.</li></ul><p>Early detection during the fatty liver or alcoholic hepatitis stage allows for lifestyle changes and medical treatments, which can stop the disease from progressing to cirrhosis, which is irreversible and life-threatening.</p><h2>&nbsp;</h2>

Drinking habits can take a toll on your liver. Find out how to protect yourself from alcoholic liver disease.

Liver Health and Alcohol: What You Need to Know

<p>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.</p><p>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.</p><p>Here are some key facts about malnutrition in Nigerian children:</p><ul><li>Approximately 37% of children (6 million) experience stunting (a condition whereby the child is too short for the age)</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><strong>What is malnutrition?</strong></h2><p>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.</p><h2><strong>Why are some children malnourished?</strong></h2><p>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.</p><p>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.</p><p>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.</p><p>Each year, around 50 million children globally experience acute malnutrition. Despite the availability of treatment, accessing it can be difficult.</p><h2><strong>Types of Malnutrition</strong></h2><p>Malnutrition can be categorised primarily into two groups:</p><ul><li>Overnutrition</li><li>Undernutrition</li></ul><h2><strong>Overnutrition</strong></h2><p><img src="https://codahosted.io/docs/vGy0vUYPAR/blobs/bl-HxWcwum3M1/4ddf2240c4c154e7769456f036af7c769e0cf788152b81fbbd214f2eb5d3e68e09e94343ea4b014fefdf364c79dade48a04b6207adadca6da43dabf73c0013b1d0c9d77b0a8ae57495aa347b5115f5b100c8050f1e74e5ed8f2ee0769fb6a6325371a5bf" alt="image.webp"></p><p>Overnutrition occurs when your child consumes more nutrients than their bodies need, resulting in excess body fat and related health risks.</p><p>Children who are classified as overweight or obese face increased risks for a variety of health issues later in life, including:</p><ul><li>Heart disease</li><li>Diabetes</li><li>Certain types of cancer</li></ul><p>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.</p><h2><strong>Undernutrition</strong></h2><p><img src="https://codahosted.io/docs/vGy0vUYPAR/blobs/bl--BNVi_pX26/1063b6bb5a83988cbbe2a0258d55aa28f29b9e04f8fe55023c1bcc1cc72e4bb30a96d54affb2cf8e604b4c6711a4dbf240e770335b1faaa4f0041274ecf11997abab58389b20ed7f6c45bed50faaf00883e7d352e9b639b6e88f3874525379f901c4874d" alt="image.webp"></p><p>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></p><p><span style="color:rgb(102,102,102);">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.</span></p><p><span style="color:rgb(102,102,102);">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.</span></p><p><span style="color:rgb(102,102,102);">Undernutrition can be further classified into four categories:</span></p><ul><li><span style="color:rgb(102,102,102);">Wasting (defined as low weight-for-height)</span></li><li><span style="color:rgb(102,102,102);">Stunting (defined as low height-for-age)</span></li><li><span style="color:rgb(102,102,102);">Underweight (defined as low weight-for-age)</span></li><li><span style="color:rgb(102,102,102);">Deficiencies in essential vitamins and minerals</span></li></ul><p><span style="color:rgb(102,102,102);">Each of these conditions can have a profound impact on a child's health and development.</span></p>

Malnutrition isn’t just about food shortages—it’s about how well a child’s body uses nutrients. Here’s what every parent should know.

#Food

The ABCs of Food and Why Food Classes Matter

Liver Health and Alcohol: What You Need to Know

Malnutrition in Under 5 Children